Tips to “Eat to Lose Weight!”
by Cindy Harrington, CNC, CHS, CINHC, CYT
Center for Nutritional Healing
This month I begin a series of free health seminars, the first entitled “Eat to Lose Weight!” Can’t make it? Here are my top tips to get you started in the right direction.
1. Learn and accept sugar in its many forms is highly addictive, toxic and causes weight gain (among many other harmful things).
2. Start to read labels for everything you consume. Just look for “Sugars” on the label. Don’t bother with the other stuff for now. Fact: 4-5 grams of sugar equals 1 teaspoon.
3. Begin to reduce your intake of sugar. Start with sodas, sweetened teas and fruit juices. Reduce and eliminate “Diet” drinks first. Even a few sips less each week of your favorite soda (or one less donut hole) can reap beneficial effects on your health in the long run.
4. Don’t buy sweets and bring them into your home. Don’t do it. Because when it’s late at night and you’re tired and hungry, we all know what you’re going to go for. We’ve been there, done that!
5. Learn and accept “Fat does not make you fat.” Repeat out loud: “Fat does not make you fat.” I didn’t hear you! “Fat does not make you fat!” Healthy fat helps curb sugar cravings, keeps your blood sugar level steady throughout the day, sustains your energy between meals and gives you a feeling of satiety. Sugar does the opposite on all counts.
6. Consume 2-3 servings of healthy fat per meal (with quality protein and good carbohydrates) and eat healthy fat as snacks. Healthy sources of fat include nuts, seeds, nut and seed butters, olives, olive oil, butter or ghee/clarified butter, lard, organic/grass fed animal fat, avocados, avocado oil, guacamole, coconut oil, dried coconut…
7. Allocate time, even if you’re super busy, to plan, shop, and prepare snacks and meals. This can be done efficiently and doesn’t have to take a ton of time. Your health absolutely depends on it. Reserve time on your calendar. Don’t wait – reserve 20 minutes now on your calendar to make a healthy shopping list and stick to your appointment with yourself.
8. Realize there is a learning curve with breaking old habits. It’s not easy. It takes time. But it’s a “slow walk in the right direction!” If you fall off the wagon (and you will), just jump right back on and try again. You can do it!
9. Remember the very wise words “Let food be thy medicine and medicine be thy food.” Not everything nourishing and healing is going to taste delicious, especially at first as your palate changes and you learn how to make healthy food that’s delicious too.
10. Pat yourself on the back! If you made it to the bottom on the list, I commend you. Just by reading this post in full, you’ve demonstrated a true desire to learn and to change.
Congratulations. You got this.