It’s that time of year again!
A time where as a society we can become hyper focused on weight and body image.
While I’m here to help you look and feel your best in 2016, focusing on “weight loss” as a main outcome goal is not encouraged in the Nourish to ReplenishTM Community.
One reason being that research shows that diets for weight loss don’t’ work LONG TERM and will lead to more weight gained in the long run (OUCH!).
And, I’m not interested in short-term results for you (and you shouldn’t be either).
Instead, let’s help you create healthy habits that serve you for the rest of your life. Period! End of story! Done! 🙂
In the Nourish to ReplenishTM Community, you’ll learn how to boost your energy, maximize your mental focus & performance & restore and retain your health so you can fuel your purpose.
Plus, weight loss is a side effect of something else… therefore we need to focus on the “something else” and not the weight. In that process, as a bi-product of your new behaviors, your body will lose weight if it needs to.
It’s important to know that weight status all on its own is a poor indicator of health status. Research shows that healthy bodies come in all shapes and sizes. And what’s ideal for you may not be ideal for your best friend.
This is NOT a blog about how to get “skinny”… it’s about building healthy habits and encouraging your body find its personal ideal shape.
So here are the top 3 mistakes to AVOID & what to do instead.
Yo-Yo Dieting & Choosing Processed Diet Foods over Whole Foods
“Yo-yo dieting” or “weight cycling” is the worst thing you can do for your health.
It wrecks your metabolism, messes with hormonal balance and causes a ton of inflammation.
Want to get the skinny on how to combat inflammation naturally with food? Sign up below for my FREE Whole Foods Quick Start Guide (limited time offer, $25 value) & stop inflammation in its tracks while you learn how to practically restore and retain your health.
If you’re trying to optimize your weight, focusing on diet foods that are processed will NOT lead you towards health.
Packaged foods are typically lacking nutrients when compared to whole foods.
So, what’s the big deal?
Your body in its natural wisdom will turn on hunger in an effort to try and gain what it’s not getting from these packaged foods… nutrients.
This is how you can be overfed but undernourished.
Do This Instead: Eat Real, Whole Foods the Majority of the Time
Whole foods are nutrient-dense. Bite for bite they are loaded with not just energy in the form of calories, but also a plethora of vitamins, minerals, antioxidants and bioactive compounds.
When you eat whole foods, your body gets the nutrition it needs to build a healthy body shape that is unique to YOU.
Step 1 of my Whole Foods Quick Start Guide will help you “Master The Basics” when it comes to the exact steps you need to take to transition to a whole foods lifestyle. Do not confuse this with a diet! This is about learning how to eat real, whole foods the majority of the time and focusing on healthy behaviors, not trendy diets. Check out pages 7-17 of your guidebook.
Going on a Low Fat Diet or Consuming the Wrong Types of Fats
Low-fat foods can lead to overeating & excess calories consumed.
On the flip side, healthy fats are key to promoting a healthy weight status. Fat signals the brain to shut off hunger and prevent overeating during mealtime. Without healthy fats at your meals, your body will not get the “shut off” signal.
Low-fat foods tend to taste like cardboard, which will have you running back to your old ways in no time! This is because fat also helps carry flavor to the tongue, so that your food is deeply satisfying. Making healthy foods taste delicious is key for getting off the diet roller coaster. It’s also key for preventing deprivation.
But consuming the wrong types of fat is just as problematic as not consuming enough healthy fats. Excess inflammation is a key factor in weight gain and it just so happens that the types of fat you eat dictate the level of inflammation in your body. Some fats are anti-inflammatory, while others lead to inflammatory pathways in the body.
Do This Instead: Choose Anti-Inflammatory, Traditional Fats & Oils
Which fats and oils to consume is a hotly debated topic and a common question I get from my students and clients. To help you cut through the fluff and overwhelm, I’ve created a Healthy Fats & Oils Cheat Sheet: The Do’s & Don’ts. You can download your free copy when you join the Nourish to ReplenishTM Community below. Current member, see page 17 of your guidebook.
Focusing on “Shiny Objects” & Therefore Neglecting Important Things Like Your Gut Bacteria
Shiny object syndrome is a real problem and will only pull you further away from your goals in the long run. I’m referring to things like cleanses, trendy diets, shakes, powders & more.
While seasonal cleanses & supporting the bodies natural detox abilities is definitely important and something I help my private clients with as needed, going on and off diets for the sake of losing weight only to return to your old ways is a concept I’d like to ban!
These are short-term solutions that will do more harm than good as soon as you stop them.
Simply put, they don’t create healthy behaviors or new habits that will serve you for the rest of your life. So don’t be fooled! You absolutely have to build the foundation before you decorate.
I know these things are “sexy,” but I’m here to help you stop wasting your time being distracted with such shiny objects and get you focused on the top behaviors you need to be making on a day-to-day basis that will actually get you the long term health results you’re seeking.
Believe me, top performers aren’t wasting their time! And to me, that’s sexy!
So here’s something you’ll need to focus on instead…
The body houses 3.5 pounds of bacteria in the digestive tract. Whether or not the majority of bacteria are healthy vs unhealthy is a leading factor in health and wellness.
Interestingly, research studies have shown specific strains of bacteria may promote weight gain, while other strains may lead to leaner body shapes.
Shifting the population of bacteria so that more of them are the healthy kind needs to be a constant effort, as transient populations only stick around for a few weeks at a time.
But luckily this is not as hard as it sounds.
Do This Instead: Make Cultured & Fermented Foods a Daily Habit
Eating foods that are “living” and contain friendly bacteria (aka probiotics) is an easy way to nourish a healthy gut microbiome that will promote a shape that is ideal for you and your body. Fermented foods are unpasteurized and can be found in the refrigerator section of your grocery store. They include foods such as kimchee, sauerkraut, kefir, yogurt, miso, kombucha and many more.
If you’re a little squeamish at the thought of eating something fermented, you’ll be surprised at just how easy it is to get in your daily dose. When you join the Nourish to ReplenishTM Community, you’ll also get my Fermented Foods Cheat Sheet & 10 Ways to Sneak It In. Current members, see page 38 of your guidebook.
Not yet a Nourish to ReplenishTM Community member? Fill out the form below and for a limited time you can get a copy of the gorgeous, 45-page Quick Start Guide for FREE ($25 value).
Now I want to hear from you? Comment below to let me and the Nourish to ReplenishTM Community know which of these 3 tips you plan to integrate into your everyday life and ONE action you plan to take this week.