Losing weight can be truly challenging. Currently two-thirds of all Americans are either obese or overweight. I believe a very personalized approach is the best way for someone to lose weight, but there are many general tips that I think can be powerfully effective.
Avoid simple sugars - such as bread, white rice, potatoes, chips, sodas, fruit juice and food that contains high-fructose corn syrup. If you do eat an occasional bread or sweet, then consider drinking a glass of water containing about 5 grams of fiber (ex. Chia seeds) 5 or 10 minutes before eating.
Eat 5 to 10 colorful vegetables and fruits – per day. I do recommend more vegetables than fruits and preferably organic. Some of the best fruits for weight loss are berries, sour cherries, pomegranates, grapefruit, lemons, limes. Leafy greens are the foods with the highest nutrient to calorie ratio, eating at least one large salad a day would be great.
Eat healthy “fat” - such as those found in avocados, coconuts, nuts such as almonds, Brazil nuts, walnuts, macadamias and seeds such as sunflower, pumpkin, and sesame. Consider supplementing daily with at least 1000 gm of a good quality fish oil or even better, take krill oil which has 50X more antioxidant power. Avoid processed or fried oils such as corn, canola, safflower oils and the very harmful partially hydrogenated or trans fats.
Have protein with every meal – try sprouted beans, seeds like chia, hemp, sunflower, pumpkin etc. consider lean grass fed meats, sustainably raised chicken or fish such as sardines, herring and anchovies or other small fish which are lower in mercury and other toxins. Start the day with protein such as organic free ranged, “pastured” whole eggs, a protein shake, or nut butters instead of a bagel or toast.
Add “superfoods,” herbs and spices to your diet - these foods are considered the most nutritionally unique foods on the planet. My favorite “superfood” to reduce appetite and increase energy is chocolate. 100% organic cacao beans, nibs, or powder. I also recommend maca, medicinal mushrooms such as reishi, bee pollen, royal jelly, cat’s claw, camu camu berry, kelp, spirulina, goji berries, aloe vera, jungle peanuts, rhodiola, ashwagandha, ginseng, seaweed and many more. Add Spices that support healthy weight loss such as cinnamon, garlic, ginger, turmeric, rosemary, oregano, thyme, fenugreek. Try adding a new superfood/herb/spice to your diet every week and you will see dramatic improvement in your overall health.
Drink more water and tea- most people are chronically dehydrated. Make it a habit to drink 1 to 2 glasses of water immediately upon awakening and keep hydrated throughout the day. Spring water is best, but if not available, use clean filtered water. I also squeeze fresh lime or lemon juice to my water; it improves hydration and assists liver cleansing. Drinking Tea can be great for weight loss because it can reduce appetite and improve metabolism. Some of my recommended teas include green tea, white tea, peppermint, tulsi, oolong, rooibos, hibiscus and bilberry.
Get enough Sleep!- usually about 7 ½ hours. Lack of sleep alters levels of hormones in the body that regulate hunger, causing an increase in appetite. Try to sleep in total darkness. Take a nap if you missed your sleep.
Exercise - Try to move every part of your body and sweat while doing it. In my opinion, the most effective form of exercise for weight loss is high-intensity interval training, but you can simply start with walking, yoga, swimming, biking or you could try my favorite which is rebounding (jumping on a small trampoline). Just 5 to 10 minutes in the morning can have amazing results. You can also try the Pilates Body Board which is a minimalist full body workout in less than 30 mints.
Take a multivitamin mineral complex - most people are very deficient in many vitamins and minerals. Make sure you take a high quality 100% natural whole food derived formula that contains no fillers. Read the label carefully.
Plan your Meals- ahead of time. This will help you avoid making unhealthy “last minute” food choices. Eat “REAL” food !
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