If you’re reading this, you’re hopefully looking for a healthy way to lose weight. You may have also tried KETO and decided it’s not for you. In this article, I’ll give you some tools that will help you. Please know I’m a certified personal nutrition coach. This information is not specifically for you. It’s just general guidelines and advice for most people. If you want strategies and nutrition coaching specifically catered to you and your situation/goals/environment, reach out to me directly at James@bodybasicsboise.com.
Here are 5 foundational nutritional strategies that have the potential to get you on the right track:
1) Only make changes YOU believe in.
Don’t do something someone else has told you is important, or that you feel like you “should” try. Do what you find value in and what you believe is important. If you don’t truly believe in it, you won’t do it for very long. That’s the biggest problem with most diets--whether it’s KETO, Weight Watchers, or the latest fad diet. People start them only to lose weight and don’t necessarily value the rules and guidelines they’re told to adhere to, which has them quit at some point. They haven’t adopted a lifestyle they value that meets their needs. Not only that, but they don’t have anything in place to keep them on track.
2) Whatever you do, do it consistently.
Almost any diet or eating strategy can help someone lose weight if it’s done consistently. If you’re “on” one week and “off” the next you won’t see changes. Changes happen with consistency over time. How long is long enough? Depending on how much weight you’re looking to lose, we’re talking months and years, not weeks. I’m not saying you can’t lose weight in a few weeks. You certainly can, but if you’re wanting to make a lifestyle change or drastically change your body, it will take time for that to happen.
3) Think balance.
Diets that limit a massive food group, or an entire macro (protein, fat or carbs) are not balanced. You want variety, color, and balance. Shoot for 3-5 colors on your plate, and include healthy, carbs, fats and proteins. Don’t eliminate all carbs or all fats in hopes of cutting calories or tricking your body to burn more fat. Develop balance and discipline.
4) DON’T count calories.
This is what most people go to at the very beginning when wanting to lose weight, and it’s one of the worst things you can do. Unless you’re an elite athlete, a body builder, or pro-athlete of some type, I wouldn’t recommend it. Instead, start to listening to your body. Listen to your hunger and fullness cues. Be curious about how certain foods make you feel, and how you digest them. Are you intolerant to certain foods? If so, what? Start learning your body. If you’re just paying attention to numbers that tell you how much of certain proteins, fats and carbs you can eat, you won’t necessarily adopt good eating habits. The numbers won’t tell you how you feel. It won’t tell you that eating a complex carb is going to serve you better at a certain point in the day than a simple carb. The numbers don’t know you. Lastly, you won’t want to track your calories or macros long term. It’s no fun. Again, go back to my first 3 strategies. If you’re adopting a strategy, do it consistently, add balance, and only do what you believe in.
5) Get comfortable with being uncomfortable.
Food is a comfort in many ways and in different ways to different people. Trendy diets with good marketing will advertise how easy it is, and how little effort and time it takes to lose weight. Surprise! Losing weight is hard work! I know that isn’t what you wanted to hear, but it’s the truth. Our body doesn’t naturally want to lose weight. You will have to learn to deny yourself that comfort in food you crave. You might experience mood swings, frustration, even headaches (if you’re coming off a sugar addiction), and more side effects. I’m not saying you will just have to get used to living miserably. That’s not true at all. You will however have to get used to being a little hungry once in a while, denying yourself that late night snack craving, not having that sugary drink, or not binge eating potato chips after work each day. Whatever your struggle is, it’s a struggle and won’t be easy to break. Get used to it, and don’t expect it be easy.
Please hear me when I say this…it takes time. Don’t think you’ll adopt super powers to resist all bad food in a day. You won’t. It takes a lot of time. I’m still learning and still growing. That’s part of the fun. Oh yeah! Have fun! Learn to laugh at temptations or vocalize how hard it is to resist. Just say this out loud…. “this sucks!” say it again…..”THIS SUCKS!!” It’s hard resisting amazing tasting sugar filled, salty delicious food! It’s sucks, but it’s worth it. You’re body, mind and soul will thank you for it.
If you’d like to learn more about working with a nutrition coach 1 on 1, reach out to me James@bodybasicsboise.com