Finding Balanced Weight

Maintaining a healthy weight is essential for overall well-being and longevity. While the journey to weight loss might seem challenging, it's important to remember that crash diets and extreme measures are not sustainable or beneficial for your body. Instead, focusing on a balanced approach to nutrition and lifestyle can help you achieve your weight loss goals while supporting your overall health.

Aim for gradual weight loss of about 1-2 pounds per week, as rapid weight loss can be detrimental to your health and often leads to weight regain. Healthy weight starts with one meal at a time, one day at a time, and compassion. Every day brings a new opportunity for starting again. Here are some tools to get you started.

PracticE Mindful Eating

The first step towards healthy weight loss is practicing mindful eating. This involves paying close attention to your body's hunger and fullness cues, eating slowly, and savoring each bite. Avoid distractions like smartphones or TVs during meals to ensure you're truly in tune with your body's needs.

Maintain Variety

Well-balanced eating is key to successful and sustainable weight loss. Fill your plate with a variety of nutrient-dense foods, including:

Lean Proteins: Incorporate sources like chicken, turkey, fish, beans, lentils, tofu, and low-fat dairy to help maintain muscle mass and keep you feeling full.

Whole Grains: Choose whole grains like brown rice, quinoa, whole wheat, oats, and millet, which provide sustained energy and fiber to promote satiety.

Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil, which support heart health and help you feel satisfied.

Colorful Fruits and Vegetables: Packed with vitamins, minerals, and antioxidants, these foods add volume to your meals without adding excessive calories.

ManagE Portions

Understanding portion sizes is crucial to healthy weight loss. While nutrient-dense foods are beneficial, consuming them in excess can hinder your weight loss efforts. Use smaller plates and bowls, and listen to your body's signals to avoid overeating. Try putting your utensil down between bites to slow down the process of eating and allow your satiety hormones to signal fullness before you get to the point of over-filling your stomach.

MOVE YOUR BODY

Incorporate regular movement into your routine to boost metabolism, support healthy mood, and improve cardiovascular health. Aim for a combination of cardiovascular workouts (like brisk walking, jogging, or cycling) and strength training (using weights or bodyweight exercises) to build lean muscle mass.

Stay HydratED

Staying hydrated is often overlooked but plays a significant role in weight loss. Drinking water before meals can help control appetite, and opting for water instead of sugary beverages reduces calorie intake.

PrioritizE Sleep

Prioritize getting 7-9 hours of quality sleep each night. Try to be in bed with the lights out by 10 p.m. Sleep deprivation can disrupt hormones that regulate hunger and fullness, leading to overeating and weight gain. If you need help falling asleep and/or staying asleep, consider herbs like mimosa, magnolia, passionflower, and California poppy to support you.

ManagE Stress

Chronic stress can contribute to weight gain through hormonal changes and emotional eating. Incorporate stress-reduction techniques like meditation, deep breathing, yoga, or spending time in nature to support your weight loss journey. A great way to start with healthy weight loss and stress reduction is to take a deep belly breath before eating. This act of calming the nervous system improves digestive function and promotes a sense of gratitude and appreciation for your meal.

Healthy weight loss is about making sustainable lifestyle changes that prioritize your well-being. Focus on nourishing your body with a balanced diet, staying active, getting enough sleep, and managing stress. By adopting these habits, you can achieve your weight loss goals while promoting overall health and vitality. Remember, consistency and patience are key on this journey towards a healthier you. If you would like support in your journey to optimal wellness, feel free to reach out for a free consultation with me here.