Looking for a long-term solution?
I’ve been writing about weight loss for years. But I have also counseled real people for decades, and here’s what I know: What makes headlines, generates buzz, or becomes trendy doesn’t always pan out in everyday life. I’ve talked to countless clients whose attempts with cleanses, extreme diets, and popular weight-loss tactics completely backfired, leaving them right back where they started .
In addition to offering more overall nutrition, whole foods are more filling, satiating, and energizing, and they create a different impact on blood sugar and insulin regulation, digestion, and metabolism. I have seen numerous clients break a weight-loss plateau or start losing weight simply by switching from processed foods to whole foods—even without eating fewer calories. The effect is backed by research, but it also just makes sense.
Drinking water before meals has also been shown to naturally reduce meal portions, which may help prevent slight overeating, which inhibits weight loss. According to the Institute of Medicine, women 19 and older need 2.7 liters of total fluid per day and men need 3.7 liters . About 20% of your fluids come from food, but that still leaves 8-12 cups based on the IOM guidelines, not including additional needs due to exercise.
To this core trio, add what I refer to as an “energy accessory” , which you can think of as an add-on to a meal, like putting on a jacket over your top, carrying a bag, or wearing a hat or scarf. These good carb foods, which include whole grains, starchy vegetables, pulses , and fruit, provide energy to fuel the activity of your cells and help them perform their roles.
If you decide to try intermittent fasting and limit your eating to eight to 10 hours a day, eat when you’re up and about, moving, and exercising, not when you’re resting and winding down. Over and over I have seen clients lose weight by simply shifting the timing of their meals. For example, for clients who do practice time-restricted eating, those who eat between 9 a.m. and 5 p.m. typically get better results than those who eat between noon and 8 p.m.
But if cutting out alcohol altogether doesn’t suit your lifestyle, consider committing to a specific drinking strategy. Some of my clients limit alcohol to weekends only. Others curb their consumption to a one drink max per day. In some cases, finding new ways of socializing helps considerably.
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