Not all of us enjoy putting on the weight lifting gloves and joining the crowds in the sometimes loud (and obnoxious) gyms, filled with the sounds of dropping weights and beating music. There is a large misconception that if one would like to embark on a weight loss journey, then she needs to get on that treadmill, but nothing is further from the truth. Weight loss is 80 percent nutrition, as working out merely fine tunes the effort you have put in, in the kitchen. We would like to share four of the most simple and effective food-based tips that will help you shed the weight and lower your blood sugar levels.
Choose the Right Carbs
Yes, you can eat carbohydrates and still reach your goals, however, not all carbs are created equally. Carbohydrates turn into sugar and sugar turns into fat, if not burned. Some carbohydrates are high-glycemic, meaning they convert to a lot of sugar and they do it quickly, so blood sugar levels are sent soaring and then crashing, which leads to cravings. Other carbohydrates turn into less sugar and they do it a slower rate of speed. Some examples of these low-glycemic carbohydrates included green veggies, low-sugar fruits, beans, peas, lentils, sweet potato, and quinoa, and they will still give you the energy you need, and an added bonus–they tend to have lots of fiber. The carbohydrate foods that should be avoided are breads, cereals, pastas, and crackers as they are nutritionally inferior (they have synthetic fortified nutrients as opposed to naturally occurring), cause weight gain when eaten in excess, and increase blood sugar levels.
Eat Your Fat
Yes, it may sound counter-intuitive to eat fat to lose fat, but just like with carbohydrates, not all fats are created equally. Healthy fats such as monounsaturated fats and polyunsaturated fats (specifically Omega-3s) have been shown to lower bad cholesterol, raise good cholesterol, and assist with weight loss. Good fats are found in foods such as egg yolks, nuts, seeds, wild salmon, extra-virgin olive oil, and coconut, and they will help you to stay satiated for longer, as they keep blood sugar levels even.
Focus on High Quality Proteins
I guess we are seeing a trend here because yes, once again, not all proteins are created equally. Like fat, protein will help to keep you satiated for longer as they assist with blood sugar stabilization. Examples of higher quality proteins are eggs, chicken, turkey, fish, shellfish, grass-fed meats, beans, peas, lentils, nuts, seeds, quinoa, broccoli, and spinach. Proteins such as deli meats, hot dogs, and certain fast food and processed food dishes should be limited or eliminated due to detrimental additives, carcinogens, and unhealthy fat profiles that are included with the lower-grade protein source.
Step Off the Wagon–Don’t Fall!
One of the most intimidating aspects of starting any nutrition regimen is the fear of having to remain perfect, or all progress will be destroyed. You can, in fact, step off that wagon after a slip-up (or even an intentionally planned splurge), as long as you get back on, right after that cheat meal or treat. Don’t have the “I ruined everything at dinner last night so who cares what I eat today” attitude because…you didn’t! If you maintain balanced nutrition on a regular basis then splurging occasionally will not hurt your weight loss goals, as long as you return to your good habits immediately after the splurge. Also, if you plan your splurges ahead of time, you will be nutritionally prepared to afford your treat. For example, if you know you’re going to a party on Friday evening and you want to partake in all of the delicious foods, just make sure to follow your nutrition plan on the days leading up to the party and by all means, enjoy yourself! Another key concept to weight loss is getting right back on the wagon after taking a controlled step off.
We hope you find these four simple weight loss tactics useful and effective. If you’re someone who has tried to lose weight on his own and have had no luck (yes, weight loss can be hard to accomplish without support!), Doctor’s Best Wellness Center offers a structured medical weight management program. Medical weight management gives you the guidance and support of a medical physician to monitor your progress and health while you safely lose weight. At your very first visit, we will measure your fat and water percentages, body composition, and your blood will be tested so we can formulate an individualized program that is specifically for your needs and goals. You can get more details here!