Weight Loss in a Nutshell

Yesterday I friend who has been unhappy with her weight for years asked for advice as to what to do to get her weight under control.   This friend has tried every fad diet that has come down the pike and while she may have lost a few pounds on each, it always came back and then some.  

So here's what I told her:

1.  Dieting fucks up your system.   If you lose weight too quickly your body says "what the fuck????" and then works to put it back on pronto.

2.  Always eat the calories for the weight you want to be.   Look up how many calories you can eat a day for the weight you want to be for your height, weight and age.  Factor in physical activity, etc., then try to stick to it for the rest of your life.  If you eat for the weight you want to be, eventually you will be that weight. If you have a big meal one day, eat less until you make up the difference.   Remember that as you age, you have to eat fewer calories to maintain that same weight.

3.   If you're eating too many calories now, reduce to the amount you want to be at gradually.   See number 1 above as to the reason why.

4.  Learn to distinguish between food cravings and true hunger.   Chances are you haven't actually experienced a true hunger pain in your entire life.

5.   Don't eat processed foods.  If it comes from a bag, jar, box or bag and has ingredients you can't pronounce, just do not eat it.

6.   Eat any bad foods you truly love in moderation.    If you try to just deny yourself what you really love, you won't stick to a plan for the rest of your life.

7.  At least 75% of your diet should be plant based.   Meat, fish and dairy products should be the exception and not the rule.

8.  Of that 75% at least 50% should be raw, uncooked fruits and vegetables.

9.  Refined carbs should be a rare treat.  If you're going to eat bread, pasta or rice, make sure they are whole grains.