Many of us have been caught up in the hype of fad diets – it’s hard not to with multiple
television ads, internet marketing and magazine articles promoting “this or that diet”; the
benefits of calorie counting or one of my personal favorites where you are encouraged to eat
one particular food group on one day, another on the next day and so on with the promise of
noticeable weight loss after 7 days.

Let’s face it, there is no substitution for good old fashioned hard work, discipline, exercise,
water consumption and proper rest however, if you really want to see meaningful results and
achieve “your” weight loss goals, the following 6 rules will steer you clear of the quick fix
diet plans that deprive your body of essential nutrients, vitamins and calories and which
ALWAYS negatively impact mood and slow down the body’s metabolism – making it hard, if not impossible, to lose weight.

You MUST nourish your body to achieve noticeable results! Here’s how:

1. MAKE BREAKFAST THE MOST IMPORTANT MEAL IN YOUR DAY

Don’t skip this meal! Most of us are short on time given our busy schedules, so a healthy way to kick start your day and your body is with a Protein Shake. Protein powders can provide high-quality protein from animal or plant foods (dairy, eggs, rice or peas) that the body uses to supplement protein needs, improve muscle mass and the body’s natural composition.

Blend a Casein protein or Whey protein powder (best for weight loss) or a Vegan protein (best
for vegans/vegetarians given the ingredients consist of pea protein, flax seeds, brown rice
protein) with either almond milk or water and fresh fruit and even greens for a delicious and
satisfying breakfast. The alternative is a quick bowl of cereal or pastries/muffins and these low-quality options result in a blood sugar spike and subsequent crash around mid-morning that leaves you starving and lacking in energy before lunch.

With a protein shake you enjoy a quick and delicious meal that sustains the body and speeds metabolism which is crucial for weight loss.

2. DON’T COUNT CALORIES

How you get your calories is more important to your overall health and well-being versus how
many you take in. Each person’s body chemistry is different and there isn’t a “one size fits all”
rule for all of us. Eating the right TYPE of foods provides your body with the necessary means to kick-start fat burning instead of storing – and who wants to store fat?!

3. CUT DOWN ON YOUR SUGAR INTAKE

Don’t try and eliminate sugar consumption all at once. The short sharp shock to your system will leave you feeling dreadful and the cravings will lead to poor decision-making regarding food consumption such as grabbing that snickers bar at the checkout line or sneaking a donut to curb your body’s need for a sugar fix.

Instead, gradually wean yourself off of sugar to reduce your “reliance” on this damaging food which will improve your body’s natural ability to lose weight. Substitute those sweet fruit juices and sodas – which don’t hydrate the body as so many people think – for water, which your body needs. If you drink coffee with sugar, reduce the amount of sugar you take over a targeted time period. Making smart choices such as these will not only help you to lose weight and eliminate excessive fat but improve your overall health and energy levels.

4. EAT AT “NORMAL” TIMES

Food consumption takes energy and raises insulin levels in the body. When this happens, your body’s ability to burn fat is impeded. Just like any personal trainer will tell you that proper rest between exercise sessions is crucial for muscle repair and growth, your body needs appropriate intervals between meals to burn fat. Therefore, eat at normal times without snacking in between meals. Eat every 4 – 6 hours and structure your food consumption so that you are not eating for at least 2 hours before going to sleep at night. Appropriate “gaps” during the day between meals means that your body will use any fat reserves for energy and at night, the fasting will result in improved sleep, recuperation and improve overall health.

5. GET GREAT SLEEP

If you want to lose the pounds, then you need to reduce stress and increase energy – both of
which are key factors to losing weight. Uninterrupted, quality sleep each night for 8 hours will
ultimately, reduce stress and thereby reduce insulin levels which aids the body’s fat burning
capabilities. Great sleep will also increase energy levels which means, you guessed it, improved fat burning capability.

Here’s our recommendations for improving the quality and quantity of your sleep.

6. ELIMINATE STRESS IN YOUR LIFE

Be aware of the stressors in your life. Those events that cause you to hold onto stress which in
turn raises your body’s stress hormones and insulin levels where the mind tells the body to
store fat as a protection mechanism. Eliminating stress frees the mind producing clarity of
thought which leads to good decision making regarding the types of food to eat and when to
eat.

If you want to enjoy a healthy lifestyle free from excessive weight gain and general poor health, try engaging in regular exercise (walking, running, yoga, swimming or other forms of REGULAR exercise that get your heart pumping) and make it a priority in your life. Be aware of what causes stress in your life and do what you can to make a change. You will thank yourself for it!!