Losing Weight the Intelligent Way – Eating From the Inside Out
by Ilona Fordham
We all want to feel energetic, alive and vital, but sometimes our food choices and lifestyle habits don’t support this way of being. In our fast-paced culture, foods that have been overly processed can’t supply the nutrients we need to stay on top of our game, while being desk-bound isn’t a friend to the rear! How can we balance the demands of our modern day lifestyle while losing weight and improving our health?
Eating from the inside out takes the focus away from weight loss while emphasizing inner health and wellness. By respectfully nourishing the ‘inner self’ and providing what the body needs through good nutrition and a healthy lifestyle, weight loss is a natural by-product; this is intelligent weight loss.
Intelligent weight loss happens gradually, preserves lean body mass and improves health and longevity. Intelligent weight loss doesn’t happen with fad diets. Intelligent weight loss is a bonus when we eat for our health and vitality and not for a dress size. The body is a precise piece of machinery and with the right nutrition it will run optimally.
20 Tips For Healthy Weight Loss
These 20 super quick tips will get you on the right path for a life-changing relationship with food, health and energy. Though some of the tips are very easy, they could change your life forever.
1. Eat little and often. This will keep blood sugars level and stable throughout the day. When blood sugars are stable we are less likely to crave sweets and energy levels are preserved. If the day begins with sweets (i.e. a donut), it can be difficult to get off the sugar rollercoaster. Instead, choose whole grains and lean protein to keep the blood sugars steady.
2. Get active. Exercise is a key ingredient to a healthy, happy life. No one can dispute the many healing benefits of physical activity. Find something you like and do it often!
3. Cut down on salt. Salt is hidden in many processed foods. Increased salt intake has been associated with high blood pressure; most people don’t know they’re salt sensitive until diagnosed with high blood pressure. The easiest way to cut down on salt is to cut down of processed and packaged foods.
4. Use spices instead. Use cinnamon, ginger, cayenne and cardamom in cooking to promote weight loss. These spices have been shown to promote balanced blood sugars and give the metabolism a boost. Use them on whenever you can.
5. Get enough sleep. Recent research has shown that those who sleep less have more struggles with their weight. It appears that getting enough shut eye encourages the body to heal and metabolize efficiently. How much is enough? If you wake before the alarm buzzes, that’s a good indication you’ve had enough rest. Most people need 7-8 hours.
6. Keep a food journal. Research has shown that keeping a food journal can keep the pounds off. There is something about writing down everything consumed (both foods and beverages) that is a wonderful deterrent to overeating.
7. Slow down and chew. The Zen masters said “chew your drinks and drink your foods.” I’m not suggesting you go that far, but taking the time to chew rather than inhale food not only increases nutrient absorption but can also decrease total intake. It takes 20 minutes for the brain to receive the signal from the stomach that it’s full. By eating more slowly the likelihood of overeating is decreased.
8. Write down your health and wellness goals. We all know the importance of setting career and business goals, but what about health goals? How will you ever become a star belly dancer if you don’t cement this dream in writing? Take some time right now to set some realistic and measurable health goals.
9. Tell yourself you are not on a diet but eating for health every day! No one enjoys feeling like they’re on a diet so don’t be on one! Instead eat for health and throw the fad diet in the trash.
10. Decorate your plate with a rainbow of colors. The many colors of fruits and vegetables are a key to their nutritional bounty. The deep pigments of plants protects them from chemical damage and these colorful ‘antioxidants’ provide the same benefits to us. Anthocyanins are found in purple foods – beets, eggplant, and grapes while Lutein is found in broccoli, chard, kale and spinach. Fill your plate with a multicolored salad for serious health protection.
11. Eat seasonally. These days any fruit or vegetable can be found in the supermarket at any season. There was a time when our fruits and vegetables traveled from the nearby farm during the growing season. The benefits of buying seasonally include fruits and vegetables available at the peak of nutritional ripeness and at a lower cost. To find the growing season of your favorite fruit, shop at your local farmer’s market.
12. Include protein with every meal and snack. Protein provides the staying power to maintain energy levels without impacting blood sugar. For fewer artery clogging fats choose lean and vegetarian sources of protein such as peanut butter, nuts, beans, seeds, organic eggs, tofu, chicken and turkey.
13. Include essential fats daily. Not all fats are bad. In fact, some fats are essential to health because the body can’t make them. These include omega-3 fats from cold water fish (salmon, mackerel etc.), flax and algae. The American Heart Association recommends 1-2 grams of omega-3 fats every day for super heart health. Not a big fish eater? Fish oil supplements are a convenient option. Also, sprinkle ground flax seeds on your cereal or salad.
14. Eat until satisfied, then stop. The residents of Okinawa, known for their longevity and healthy aging, have a saying at the dinner table which basically translates to “eat until 80% full.” It turns out this is a very important little saying, and one that we should all incorporate. Completely stuffed would be 100% full so 80% full would be comfortably full, but not stuffed. Stopping at 80% full is a great way to listen to your own internal hunger cues and balance your food intake. Give it a try at your next meal.
15. Eat fermented foods. Fermenting foods is an ancient way of preserving and preparing foods. It also turns out that fermented foods are high in healthy bacteria, or ‘probiotics.’ Probiotics help to keep the gut healthy by creating a healthy environment for good bacteria to flourish. 70% of our immune cells are in the gut, so a healthy gut means great immunity. Fermented foods include yogurt, miso, tempeh and some drinks.
16. Include foods with healthy fats. Healthy fats are unsaturated and are protective for the heart, the skin and overall health. Foods with healthy fats include avocadoes, nuts, nut butters and fish.
17. Take time to get calm. Prolonged stress plays havoc on health, increasing risk of blood sugar problems, high blood pressure, fatigue and weight gain. Stress can also increase the tendency to emotionally eat. Find ways to relax and de-stress: take a walk in nature, meditate, practice yoga – whatever works for you – but make the time for a mental vacation.
18. Focus on nutrient density. Make every calorie count by choosing foods with a high nutrient value (e.g. fruits, vegetables, whole grains, fish, beans, low fat diary and lean meats). Minimize foods with generous calories and no redeeming nutrition – Twinkies, soda, cakes and most processed foods.
19. Drink lots of water. Adequate water is essential for staying hydrated, for flushing toxins through the kidneys and colon, and for glowing skin. Water and green tea are great hydrating choices. Green tea contains l-theanine which has been shown to help relaxation and decrease anxiety while at the same time increasing alertness.
20. Listen to your body. Pay attention to cravings, hunger and fullness signals. Eat intuitively and make food choices intelligently. Deprivation is not a part of intelligent weight loss; there is always room for small indulgences. Enjoy a small dessert or a glass of wine with the knowledge that balance is the basis of a healthy mind and body.
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