In a society where obesity is wide spread weight loss has become a serious issue. Even for those of us who may not be obese weight loss is always something on our minds. We all know it’s clear what the solution is...eat well and exercise! Even though we know the solution why do so many people find it hard to lose weight and stay healthy? Some of this is due to our own habits, social norms, and pressures of a hectic life. After all it’s easy to eat out, skip breakfast, and find the next fad diet.
What we all really need is an awakening and a mindset that keeps the weight off for life. It’s more of a psychological and behavioral problem. We really need to prioritize weight loss and health right up there with our careers and family. That means you have to take time to plan just like you do when you have a project at work or trip with the family. This doesn’t mean it has to be complicated. You just need to take some action and small steps in the right direction.
Keep it simple! Increase your activity, whether that means walking at night after dinner or squeezing in a 30 minute workout during lunch. When planning meals prep food on a Sunday for the week or review recipes online that take 10 minutes or less to prep.
Here are some quick wins to ensure we find nutrient dense foods that help increase our metabolism and help us feel fuller:
Drinking plenty of water can actually boost metabolism. Strive for at least 8 cups a day and a lot more if you exercise (1).
Caffeine can be great, but too much can make you feel jittery and make it hard to focus. A Japanese tea called matcha contains caffeine & antioxidants called catechins that work synergistically to help increase fat burning (2) and has less caffeine than coffee, but enough to help you focus and lose weight.
Protein helps with metabolism by helping to maintain lean tissue and by requiring more energy to metabolize translating into more calories being burnt. High in protein and nutrients make spirulina, hemp seeds, pea protein, and legumes a natural weight loss food. Being high protein it helps with maintaining lean tissue and requiring more energy to metabolize (3).
- Fiber is key to help you feel fuller and to help with a healthy digestive system (4). Incorporate vegetables like spinach, kale, chard, and arugula. Even seeds like chia seeds are an excellent source of fiber with all its carb count being fiber at a whopping 6g of fiber per tbsp.
- Control the carbs. This doesn’t mean carbs are the enemy or that you need to cut out all high carb foods because let’s be real that’s hard to do. Take a holistic approach throughout the day and incorporate less refined carbs and shoot for foods that have carbs but also contain fiber.
- Balancing omega-6 and omega-3 fats can actually help support weight loss (5). Some of the best way plant based omega-3 rich foods are flax seeds, hemp seeds, chia seeds, and some forms of algae. For chia seeds there are about 5g of omega-3s for 2 tbsp.
Remember, the biggest thing you can do is take action no matter how big or small as they may be. Have fun with it, don’t make it a chore, and do what you can, when you can to make a change!
Hot Matcha Chocolate
Maca Overnight Oats
Spirulina Superfood Bowl
Spirulina Quinoa Salad
Goji Very Berry Smoothie
Chia egg substitute