Five Do’s for Natural Weight Loss
- DO eat the highest quality food possible. That may sound like a given, but it’s rarely as easy as it seems. By high-quality food, I mean food with the most nutrition, the least amount of adulterants, and as fresh as possible. Try to eat mostly organic food, as it is usually higher in nutrition and less contaminated. This applies particularly to meat and dairy products, which are often loaded with hormones, steroids, antibiotics and pesticides.
- DO eat close to the ground. Eat your food as close to its natural state as possible. This means fresh, simply prepared and even raw from time to time. The less processed your food, the more likely you are to get all of the nutrients available in the food. Cooking, processing and packaging all degrade the nutritional power of your food.
- DO eat breakfast every day. There is overwhelming evidence pointing to breakfast as the most important meal in terms of weight loss. People who eat breakfast every day are much more likely to lose weight and keep it off.
- DO make lean protein your priority. Protein is from the Greek word protos, meaning “first.” Protein is the primary building block for hormones, neurotransmitters, and your immune and detoxification systems. And by the way, the protein rule applies to breakfast as well.
- DO make your diet about color and variety. And by color, I do not mean white and brown. I am talking color—red, yellow, orange, green and purple. This means fruits and vegetables. These foods contain the antioxidants and phytonutrients that are crucial for heart health, brain function, keen vision and more. You need them. And make sure to eat a variety of foods. Not only does eating variety help one avoid food sensitivities, there is an old Chinese adage that says for every food you add to your diet, you add 100 days to your life.
Five Don’ts for Natural Weight Loss
- DON’T keep “empty” foods, foods with little or no nutritional value, in the house. No one is perfect—almost everyone eats some empty foods every now and then. However, if there are no empty foods in your pantry, the less likely you are to eat them. If you have to get out of the house to indulge your cravings for the brown, white, empty foods, at least you’ll have to inconvenience yourself to eat them. Don’t make it easy on yourself.
- DON’T eat it if it’s not food. If it comes in a package, it is probably processed to the point of being bereft of nutrition. Read the label of any packaged food: if it contains something you have never heard of or can’t pronounce, it’s probably just empty calories rather than food, so avoid it.
- DON’T wait until you get ravenous. If you wait until you are starving to eat, you will lose the ability to choose wisely. If cheap, empty calories are available, your subconscious brain will lead you right to them, and your face will be stuffed with empty food before you realize it. Always have a nutritious snack or meal nearby in case of emergencies. You have to plan and prepare.
- DON’T eat out. First, eating out gives you a warped perspective on portion sizes. In an effort to seemingly give you more for your money, restaurants are serving up larger portions—usually of the processed, white, brown, empty foods. Also, you cannot know the quality of the food you are eating. Besides—eating at home is cheaper.
- DON’T “stay off the horse” when you get thrown. Everyone chooses poorly at some point. But some people use that as an excuse to give up. They start out saying I messed up, but I’ll get back on the program on Monday, next week, after the holidays. Usually they don’t get back on the program at all. I always say that you are only one meal or one workout away from being on track—the next one. If you fall off, learn from your mistake and get back on that horse!