Do you feel like you’ve tried every diet out there and still can’t seem to lose weight? You’re not alone. Millions of women struggle with their weight every day. Although there is no bulletproof weight loss diet plan, there are some guidelines that work specifically for women. Incorporating these guidelines into your current diet will help support the unique physiology of women and will help you start to lose weight in a healthy way. Here are five simple guidelines I give all of my patients.
1. Consider Logging Your Food
Whether you take pictures or write them down, being aware of what you are eating can help you lose weight. Yes, just the act of logging your food helps; on average for, people to lose 5 pounds. What a simple way to start your weight loss journey!
Once you can see what you have eaten, consider following the 4 rules of engagement: are you eating 4 or fewer free meals, eating 3 times a day or more, 2 servings of veggies or fruits per day, and limiting to 1 carb per day that consists of heart-healthy fiber (think brown, like bread, pasta, oatmeal, etc.). Don’t just log in; look at it!
2. Eat More Fruits and Veggies
Rather than consider what you can cut out of your diet, maybe think about what you can add. Increasing your whole fruits and veggies content can help you increase your intake of less inflammatory carbohydrates and also provide the nutrients you need to minimize cravings. Consider adding one to three more servings of fruits and veggies per day. Any fruit or veggie, yes, including the potatoes, is great.
Don’t worry about how many carbs they have; if it is a whole fruit or veggie, it’s a great option! Remember, frozen fruits and veggies work too.
3. Eat More Healthy Fats
Healthy fats are an essential part of any diet, but they’re especially important if you’re trying to lose weight. Healthy fats help to keep you feeling full and satisfied, and they also help your body to burn fat more effectively. Include a source of healthy fat at every meal, such as avocados, nuts, seeds, or olive oil.
You can also add healthy fats to your snacks, such as a small handful of trail mix or a hard-boiled egg. For every 2 unsaturated fats I eat, I like to balance that with one saturated fat to decrease my risks of heart disease and decrease inflammation.
4. Drink Plenty of Water
Water is essential for weight loss, as it helps to keep you feeling full, prevents cravings, and allows your body to work better at decreasing inflammation. Aim to drink half your weight in ounces of water per day as a goal, but maybe just start off with extra glass. You can also add a squeeze of lemon or lime juice to your water for an extra boost (especially helpful if you have a history of kidney stones).
Is water not your jam? You can try herbal tea, like peppermint, which can also help with weight loss. Also, consider your water dispenser; I have to use a cup with a straw. If there is a top I have to unscrew or move, I won’t do it. Be a diva about what you need and put yourself first.
5. Avoid Processed Foods
Processed foods are high in calories and low in nutrients, leading to weight gain due to their propensity to increase your generalized inflammatory state. They’re also often high in unhealthy fats, salt, and sugar – which all increase your inflammation. To avoid processed foods, read labels carefully and try to stick to whole, unprocessed foods as much as possible that include fruits, vegetables, whole grains, lean proteins, and healthy fats. It’s important to understand why meal prepping is important because it can help you eat for health rather than convenience.
My number one pitfall is being hungry and not having a snack with me or ready to go. If this happens, it’s all over for me, but I know that every meal is an opportunity to eat the way I want. So, even if I indulge in an extra girl scout cookie or 2 (okay, maybe even a box), this does not ruin everything I have worked on so far. In our society, it is hard to avoid processed foods because they are everywhere. It is okay to have a free snack or meal up to 4 times a week. Give yourself permission to be, well, American!
Wrapping Up
By following these simple tips, you’ll be on your way to losing weight and feeling your best. Remember, there is no one-size-fits-all diet plan, and therefore you can always consult me with my weight loss program for women in Spokane to get more personalized help. It can be hard to figure out when and what to eat. I will be happy to help you figure out what works best for you and your body!
