Healthy Weight Loss ? How ?
If healthy weight loss is your goal then you are on the right track. So many people have the mistaken belief that the only way to lose weight is to follow some ridiculous fad diet that no one is able to stick with.
It is actually easy to lose weight if you change the way you look at eating. Instead of thinking about dieting and depriving yourself of food, think about eating to nourish your body.
Most of us have forgotten why we eat. We have made a social event out of it and we mostly eat for pleasure. In reality, the reason we must eat is to provide our bodies with the necessary nutrients so that it can function optimally.
If you begin to change your way of thinking to incorporate this idea – you will be eating to improve your health and guess what – you will also lose weight.
You don’t have to diet anymore – you simply feed your body better foods. You will not only lose weight, but you will have more energy and your skin will also have a radiant glow.
Our bodies require a wide variety of nutrients to remain healthy and disease free. The key to healthy eating is to consume foods that are high in nutrients. The foods that have the highest levels are fresh fruits and vegetables. Obviously, most processed foods are very low in nutrients and should be removed from your kitchen.
A large number of nutritionists have concluded that obesity is caused by a lack of nutrients in the diet. What happens is that hunger never subsides because the body is waiting for nutrition to be ingested. When that nutrition is not found, it causes us to always be hungry.
Hunger is just one of the pitfalls of a nutrient poor diet. Other dangers include health problems and diseases associated with vitamin deficiencies and poor nutrition. This is the result of eating too many processed foods which are high in sugar, sodium, fats and chemicals.
The solution is to add more nutrient dense foods into your diet. This includes vegetables, fruits, whole grains, beans, lentils, raw nuts and seeds. These foods should be the mainstay of your diet.
Can healthy weight loss really be this simple and easy? Yes, this is pretty much all you need to do – replace all processed foods with whole, natural foods that will nourish body.
Numerous studies have found that a low fat vegetarian diet is the healthiest. Vegetarians are not only healthier, but they are also slimmer.
It is not as hard as you might think to become a vegetarian. You will be pleasantly surprised at the fantastic foods you can eat. There are thousands of delicious recipes that do not include meat.
Three Steps To Healthy Weight Loss
The first step is to go through your kitchen and remove all processed foods that are low in nutrients. This will include most of them.
The next step is to plan what you will eat all week. Make a shopping list and stick to it. Below you will find some meal and snack recommendations. You should also invest in a good vegetarian cookbook.
The third step is to stock up your kitchen with plenty of healthy foods. Shopping is easy – load up with a variety of fruits and vegetables, dried beans and lentils, whole grains (oats, barley quinoa), raw nuts (walnuts, almonds) and raw seeds (flax seed, chia seeds, hemp seeds).
Healthy Breakfast Ideas
Healthy Breakfast #1
My favorite breakfast is a Green Smoothie. If you have never had one, you are in for a real treat. It is made with fruit and leafy greens (don’t worry you won’t taste the greens – they are delicious).
Below is the basic recipe (we have lots more healthy green smoothie recipes) – you can add any fruit or greens that you like. The only thing you need is a good blender. I recommend investing in a good high speed blender – you can also use it to make salsa, bean dips, guacamole dip and so much more. This recipe is for one serving – if it is not enough to fill you up – double the recipe – they are good for you.
Basic Green Smoothie Recipe
Pour 3/4 cup of pure water into your blender and add one large handful of greens (spinach, kale, romaine lettuce or mixed greens – look for organic greens in plastic tubs or packages – already trimmed and washed).
Blend until you have a smooth green liquid.
Add a banana (break into chunks) and 1 cup of frozen fruit (cherries, pineapple, mango, peaches, strawberries, etc.).
Blend until smooth and enjoy.
Healthy Breakfast #2
Oatmeal with blueberries
Put 1/2 cup of oatmeal (not quick cook or instant) in a bowl with 1 cup of water. Microwave for 2 minutes. Add blueberries (either fresh or frozen). You can also add 1 tablespoon of flaxseed and 1 tablespoon of peanut butter (peanut butter ingredients should only be “peanuts and salt” – no added oils please).
Healthy Breakfast #3
Spinach and Egg Scramble
Spray frying pan with cooking spray. Add a handful of fresh chopped spinach and cook until wilted. Add two eggs (cage free – organic eggs only) and mix with spatula. Cook until done. You can also add onion, tomatoes or any other vegetables that you like. Eat with a piece of fruit – banana, apple or orange.
Healthy Lunch And Dinner Ideas
For healthy weight loss you should include lots of salads and broth based soups. Incorporate as many raw vegetables as possible into your meals.
Try to keep your meal preparation as simple as possible – make large batches of soups and beans that you can eat during the week and also freeze small portions for later.
Each week you should make a large pot of beans or lentils. You can enjoy them as a meal and add them to salads and stir fry dishes. They provide lots of protein and fiber – low in fat and calories. You should eat at least one cup of beans each day.
Make a pot of broth based soup (vegetable, split pea or cabbage) that you can enjoy for lunches and dinners throughout the week. Try our healthy vegetable soup recipe.
Here are a few suggestions that are suitable for lunch or dinner:
– Stir fry vegetables (use only a light spray of oil) over quinoa or brown rice
– Bean burrito – Fill a whole wheat tortilla with black beans, chopped onions, and tomatoes – top with fresh salsa and hot peppers.
– Large salad topped with beans.
– Grilled portabella mushroom on a whole grain bun. Top with onions, tomatoes and spinach.
Healthy Snacks For Weight Loss
Cut up fresh vegetables such as cucumbers, carrots, peppers, broccoli, cauliflower. Store them in a container so you can munch on them during the week. Serve with homemade dips – such as guacamole or hummus.
We have an article on healthy snacks for weight loss that will provide you with lots of recipes and ideas for a variety of delicious and easy snacks.
As you can see, healthy weight loss can be achieved by simply replacing your unhealthy processed foods with whole, natural, nutrient dense foods. There is no reason to starve yourself or get stressed out worrying about counting calories.
Switching to a healthy way of eating will make a huge difference in your life. Not only in your weight, but in your total health as well. You will have more energy, your skin will have a healthy glow and you will feel like a new person.
As always – I am cheering for your success – Healthy Weight Loss is easy – you just have to get started – today is a good day to begin.