My top 3 rules for weight loss and maintenance:

These are, to me, the most important guidelines for maintaining a healthy weight, yet it’s also the biggest mistakes I see people make:

1.)    Eat real food!

Ask yourself; Does this food occur in nature? How many ingredients are listed on the label? Is this something that can be made without chemicals?

By simply addressing these issues, virtually all junk food, processed food and unhealthy foods will be eliminated from your diet! Aim to eat foods that are naturally occurring, such as lean meats (fish, steak, chicken ,eggs, etc) whole grains and natural starches (potatoes, rice, corn,oats) veggies and fruits and also fats (nut butters, avocadoes and even real butter…in moderation of course). These foods are more easily digestible and are going to move through the body easier. They will also cause less chemicals to build up within the body. Look for “natural” or “organic” on your food labels and read ingredients lists. For example, look for nut butters whose only ingredients read something like this “peanuts, oil, salt.”

 

2.)    Eat more often

I so often talk to women who say, “I don’t know why I can’t lose weight, I only eat twice a day.” Well, ladies, your body is starving! When you go that long without  food your body is thinking “I Don’t know when I’m going to get fed again…so I’m just going to store and hold onto all these calories as a fat reserve for energy.” However, if you eat every 3 hours, your body comes to know and expect that it will be fed soon, therefore, it uses up the fat and calories that you put into your body.  I know when I go a long time meals, I get so hungry that I don’t care what I eat! I just want food! Try to think of hunger as a scale of 1-10, 1 being starving and 10 being stuffed. Try to stay between 3-7, never too hungry and never too full. This will keep your blood sugars leveled, this will keep your metabolism high and this will keep you from binging on fatty foods. The best way to do this is to prep meals ahead of time such as in the picture below. Also keep simple snacks on you at all time, like baggies of nuts, protein powder (seen in the small purple container below) or a healthy snack bar. This will prevent grazing on unhealthy snack foods or vending machines.

 

3.)    Drink more water

I will never understand why people don’t drink more water! It is essential for all of your body’s functions. It keeps you fuller, it keeps your digestive track going, it keeps water weight down, it helps with a healthy metabolism and helps lubricate joints. EVERYTHING!!! Your body and brain and muscles are made of water, so why not feed your body what it needs? I aim for about a gallon a day, which is around 120 ounces. A good goal for women would be between 60-120 ounces, depending on your activity level. That number would be higher for men based on size and activity level. In addition, many times the body confuses being hungry with being thirsty. Try drinking more water throughout the day and see if it doesn’t keep the mindless grazing to a minimum.

Now all that being said... I follow my own advice the majority of the time, I'd say 80-90% of the time...because life happens (especially when you have kids!!!) ...and because sometimes, I just wanna be a fat kid! Nobody expects you to be perfect. Don't beat yourself up if you stray off your diet. Perfection is boring.....and Cheetos are delicious! :)