Healthy Weight Loss

The most common diet-related question I get asked is, "What should I eat if I want to lose weight?"  

Well, there are countless “diets” out there that can help you lose weight. But most of them are only short-term solutions, that can't be sustained for more than a few months. Over time, the vast majority of people get burned out from these strict diets, and quickly revert back to their old ways. They feel defeated, put the weight right back on, and often end up in even worse shape than when they began.

So don't get caught up in the latest fad diets. Instead, plan to make long-term eating habit changes. Below I've listed some of my favorite tips for shedding away that excess fat in a healthier way.

Weight Loss Success Tips

• Monitor your Calorie Intake, and Emphasize Lower Calorie Foods - to lose weight, you must burn more Calories than you consume. Generally speaking, most diets recommend about 1500 Calories per day for weight loss, but every person is a little different, so you should get professional recommendations specific to you. Calorie consumption is the most important factor to consider when trying to lose weight, and it should ideally be tracked to some extent. While a food log or diet tracking app is a great idea, do not become overly obsessed with this. All of the numbers we use in this process are not exact. So spending too much time being overly picky while counting Calories can lead to burn out. 
• Minimize Added Sugars ("Bad Carbs") - avoid added sugars such as table sugar, high-fructose corn syrup, and other highly processed carbs as much as possible. These foods usually have a high Glycemic Index. This means that they cause your blood sugars to rise quickly. But following this quick rise, is a rapid drop in blood sugar. This can cause your energy levels (and even your mood) to greatly fluctuate throughout the day. It can also result in further sugar cravings and over-eating. Eating too many added sugars is hard on your body, and can lead to Diabetes. I recommend avoiding most foods with more than 9 g of added sugars. The American Heart Association recommend limiting added sugars to no more than 25 g for women, and 36 g for men. 
• Consume Adequate Protein Throughout the Day - keep your metabolism up by maintaining or increasing your muscle mass. If you workout, your daily protein intake should be approximately 0.6 to 1.0 g / lb body weight. (depending on factors such as training intensity & volume). This should ideally be spread out throughout the day about every 3-4 hrs (aim for 20-40 g per meal at any one sitting). Protein should account for approximately 20-35% of your total daily Calories.  
• Caution with High Fat Foods - some fats are considered quite healthy, filling, and should be included in your diet (especially mono- & poly-unsaturated fats; particularly omega-3 fatty acids) which can be found in fish, nuts, olives, avocados, and more. But all forms of fat are high in Calories (more than twice as many Calories as the same amount of carbs or protein). So it can be easy to consume a lot of Calories very quickly, if you're not careful. Trans fats are not healthy, & should be eliminated altogether. Most fried foods should also be avoided. It's generally recommended that 20-35% of your total Calories come from fats
• Eat Plenty of Vegetables and Fruits - vegetables and most fruits are nutrient-dense, have a lower GI, & consist of fewer Calories
• Okay to Eat Healthier, Lower Glycemic Index (GI) Carbs  - while we definitely want to minimize the consumption of added sugars, not all carbs are bad, as some may have you believe. Carbohydrates are the primary source of energy we rely on for high intensity exercise, as well as, brain function. We just want to emphasize healthy carbohydrate sources, particularly those with a lower Glycemic Index (GI). High GI foods are quickly absorbed and spike your blood sugar levels in negative way, while low GI foods are more slowly and gradually absorbed. More natural whole foods that have less sugar, more complex carbs, more protein, more fiber, and more fat have lower Glycemic Index levels. The more processed or "pre-digested" a carb-containing food is, the higher GI rating it will likely have. This is largely why you should avoid drinking liquids with a lot of carbs in them, such as soda and even most fruit juices. Get your carbs from more natural sources, such as vegetables, fruits, and whole grains. These foods help stabilize your blood sugar, resulting in more consistent energy levels, and fewer sugar cravings. It's typically recommended that 45-65% of your total Calorie intake come from carbohydrates. However, if you prefer a lower carb diet, still try to consume at least 130 g of total carbs / day. 
• Drink Plenty of Water - we are primarily composed of water, and being even mildly dehydrated can impair our body's ability to function properly. There are no Calories in water, so drink up! People who drink more water often find themselves more full, and end up consuming fewer Calories by the end of the day. Try to consume nearly half your body weight (lbs) in ounces (oz) daily
• Eat Breakfast Every Day - breakfast is considered the most important meal of the day, since you likely have not eaten anything for at least 8 hours while sleeping. This meal should include plenty of protein, and ideally be the largest meal of the day
• Eat Smaller Meals/Snacks more often - (about 5 meals/snacks per day) eating every 3-4 hours throughout the day can help minimize urges to binge, stabilize energy levels, keep your metabolism up, and provide better absorption/utilization of nutrients
• Minimize Highly Processed Foods - organic, naturally sourced foods with minimal chemical additives are healthier
• Keep a Food Journal - use a pocket-sized food journal (or app) to hold yourself accountable, increase self-awareness, and identify bad habits, such as stress eating or skipping meals
• Caution when Eating Out - minimize going to fast food restaurants, or at least identify the healthier choices at these places. Many of the meals at most restaurants are very high in Calories, and they often don't list the Calorie content. Do your best to make healthy choices in these circumstances. Drink plenty of water, include as many vegetables in the meal as you can (maybe a salad), and consider having the waiter put half of your meal in a to-go box right away. 

• Replace the Bad with the Good - identify specific unhealthy foods that you regularly eat or tend to over-eat, and replace them with healthier alternatives one by one. Diet modification doesn't have to be done all at once​
• Meal Prep with Ready-to-Go Snacks and Convenient Healthy Meals - we're often in a hurry, or maybe even too lazy to prepare a healthier meal at certain times. So plan ahead, and have healthy snacks/meals in to-go bags available at all times
• Limit Alcohol Consumption - alcohol (like fat) is high in Calories, it has no nutritional value, & often leads to other poor decisions

• Emphasize Nutrient-Dense Foods - generally just eat healthy foods higher in vitamins and minerals like fruits and vegetables to keep your body running smoothly
• Consume Adequate Fiber - fiber can help you feel full, and promote a healthy GI tract. (Females ~25 g/day; Males ~35 g/day)
• Don't Do It Alone - having someone else to go through the process with you, and support you along the way can be invaluable
• Do a Kitchen Makeover - consider using smaller plates, bowls, and silverware. This can have a surprising impact on your perception of serving sizes. And if you still have some unhealthy foods that you haven't tossed out, at least hide them behind healthier options. Out of sight, more out of mind. 

• Eat a Variety of Foods that Taste Good - eating the same foods over and over again leads to burnout. For long-term success, identify a variety of healthy foods and recipes that you enjoy. 

• Use a Grocery List - after identifying healthy foods that you like, make a grocery list before going to the store (or shop online)