!!eBOOK-FINISHED

TABLE OF CONTENTS INTRODUCTION ............................................................................................................................................ 4 THE POWER OF COMMITMENTS.............................................................................................................. 4 THE VALUE OF SPECIFICITY....................................................................................................................... 4 SMALL WINS ADD UP ............................................................................................................................... 5 MOTIVATION COMES FROM RESULTS...................................................................................................... 5 REFLECT AND RECALIBRATE ..................................................................................................................... 5 LET’S START WITH SOME BASICS CONCEPTS .......................................................................................... 8 SOME DIETARY TECHNIQUES ................................................................................................................... 9 HEALTHY DIETS TO FOLLOW ................................................................................................................... 10 OTHER STRATEGIES FOR WEIGHT LOSS.................................................................................................. 10 INCREASE PHYSICAL ACTIVITY................................................................................................................ 10 PRACTICE MINDFUL EATING................................................................................................................... 11 SLEEP....................................................................................................................................................... 11 MANAGE STRESS .................................................................................................................................... 11 SEEK SUPPORT ........................................................................................................................................ 11 CONSIDER MEDICAL INTERVENTIONS ................................................................................................... 11 References .............................................................................................................................................. 12 HEALTHY HABITS – TO LOSE WEIGHT AND KEEP IT OFF ............................................................................ 13 SUGARY DRINKS AND SNACKS ARE PROBLEMATIC ................................................................................... 14 WEIGHT LOSS AND HEALTH BENEFITS ....................................................................................................... 15 Obesity.................................................................................................................................................... 15 HEALTH BENEFITS OF WEIGHT LOSS ...................................................................................................... 15 Reduced Risk of Chronic Diseases .......................................................................................................... 15 Improved Mental Health........................................................................................................................ 15 Improved Sleep Quality.......................................................................................................................... 15 Reduced Joint Pain.................................................................................................................................. 16 Improved Fertility ................................................................................................................................... 16 STRATEGIES FOR WEIGHT LOSS.............................................................................................................. 16 Calorie Restriction .................................................................................................................................. 16 Physical Activity...................................................................................................................................... 16 Healthy Eating ........................................................................................................................................ 16 Behavioral Therapy ................................................................................................................................ 16 Medications ............................................................................................................................................ 16 1|Page

It is a Challenge ...................................................................................................................................... 16 IMPORTANT FACTORS FOR THE WEIGHT LOSS .......................................................................................... 17 References .............................................................................................................................................. 19 References .............................................................................................................................................. 20 References .............................................................................................................................................. 21 References .............................................................................................................................................. 21 SIX NATURAL WEIGHT LOSS TIPS ............................................................................................................... 22 FOCUS ON THE FOODS YOU GET TO INCLUDE ........................................................................................... 22 THE CROWD OUT TECHNIQUE ............................................................................................................... 23 FOCUS ON COMMITMENTS NOT ON YOUR RESULTS ............................................................................ 23 9 EVIDENCE-BASED WEIGHT LOSS TIPS ..................................................................................................... 24 References .............................................................................................................................................. 25 References: ............................................................................................................................................. 27 CARBOHYDRATES, FIBER, AND WHOLE FOODS ......................................................................................... 27 10 OUTDATED WEIGHT LOSS TIPS.............................................................................................................. 31 10 HEALTHY WEIGHT LOSS TIPS ................................................................................................................. 34 GOOD LUCK ON YOUR WEIGHT LOSS JOURNEY .................................................................................... 38 THE BOTTOM LINE .................................................................................................................................. 48 2|Page

LOSING WEIGHT IS A JOURNEY INTRODUCTION The process of self-improvement is a challenging Journey that requires a lot of focus, dedication, and discipline. It involves setting goals and committing to them, but the key to achieving success is to focus on your commitments to yourself. This means that you must pay attention to your day-to-day actions and establish habits that will help you achieve your goals. Through this Journey, in addition to weight loss tips, ideas and methods, we will also explore the benefits of focusing on your commitments to yourself and how this can help you achieve success in reaching your goals. THE POWER OF COMMITMENTS Making commitments to yourself is an essential step towards achieving success. When you commit to something, you are giving yourself a clear goal to work towards. This makes it easier to focus on your actions and measure your progress. The process of setting commitments is all about being specific and realistic. For instance, you might commit to avoiding sugary food or exercising for 30 minutes each day. These commitments are achievable and realistic, and they help you to stay motivated and focused on your goals. THE VALUE OF SPECIFICITY The power of making specific commitments is that it gives you something tangible to work towards. You can measure your success by your ability to honor the commitment that you made to yourself. This makes it easier to see your progress and celebrate your achievements. The key to making specific commitments is to be realistic and to focus on the things that matter most. For example, if your goal is weight loss, you might commit to putting two servings of vegetables on your lunch plate every day. This is a small but meaningful step towards achieving your goal, and it is something that you can measure and celebrate. 4|Page

SMALL WINS ADD UP When you focus on your commitments to yourself, you are also focusing on the small wins that add up over time. It's easy to get caught up in the big picture and lose sight of the small steps that lead to success. However, it's the small wins that give you the momentum and motivation to keep going. When you commit to something and achieve it, no matter how small, you are building the confidence and momentum to tackle bigger challenges. This is why it's important to focus on your commitments to yourself and celebrate your small wins along the way. MOTIVATION COMES FROM RESULTS One of the biggest challenges of self-improvement is staying motivated. We all have days when we don't feel like doing anything or when we feel discouraged by our lack of progress. However, motivation is often a byproduct of results. When you commit to something and achieve it, you feel a sense of accomplishment and pride. This feeling of success motivates you to keep going and to tackle bigger challenges. This is why it's important to focus on your commitments to yourself and celebrate your successes, no matter how small they may seem. REFLECT AND RECALIBRATE Another important aspect of focusing on your commitments to yourself is the need to reflect and recalibrate. There will be days when you won't be able to stick to your commitments, or when you'll find that you're not able to commit to the things you set out for yourself. However, instead of using this as a reason to reject yourself, or tell yourself that you're not capable, use it as a time to pause and reflect on what you have set out for yourself. Ask yourself why you weren't able to honor your commitment and what you can do differently next time. The key is to be kind to yourself, accept your failures as learning opportunities, and move forward with renewed motivation and focus. Focusing on your commitments to yourself is an essential step towards achieving success in your personal life and your weight loss goals. By making specific, achievable commitments, you are giving yourself a clear goal to work towards. This helps you to stay motivated and focused on your goals. When we make the decision to lose weight, we often focus on the external aspects of the Journey, such as the number on the scale or the way that our clothes fit. However, it is important to remember that weight loss is not just about the physical changes that occur in our bodies, it is also about the mental and emotional shifts that take place within us. In order to achieve sustainable and long-term weight loss success, we must also focus on cultivating a positive and supportive relationship with ourselves. 5|Page

One of the most important aspects of fostering a positive relationship with ourselves during the weight loss Journey is to focus on our commitments to ourselves. This means setting clear and specific goals for ourselves that are aligned with our personal values and priorities. You could commit to drinking four glasses of water each day or incorporating two servings of vegetables into each meal. By setting these commitments for ourselves, we are able to take control over our day-to-day actions and measure our success based on our ability to honor these commitments. The beauty of setting commitments for ourselves is that it allows us to measure our progress in a tangible and meaningful way. Rather than fixating on the number on the scale or the size of our clothes, we can focus on the small wins that add up over time. By paying attention to these day-to-day habits and celebrating our successes, we are able to build momentum and motivation that makes the weight loss Journey more enjoyable and sustainable. It is important to remember that setbacks and failures are a natural and inevitable part of the weight loss Journey. When we are not able to stick to our commitments or find that we were not able to follow through on the things that we set out for ourselves, it is important to resist the urge to reject ourselves or tell ourselves that we are not capable. Instead, we can use these moments as an opportunity to stop and review on what you have learned from our experiences. By practicing self-compassion and kindness, we can learn to become more resilient and better equipped to handle the challenges that arise on our weight loss Journey. In addition to setting commitments and practicing self-compassion, another key aspect of fostering a positive relationship with ourselves during the weight loss Journey is to cultivate a sense of self-awareness and self-acceptance. This means learning to listen to our bodies and our emotions, and accepting ourselves exactly as we are in this moment. When we are able to tune into our bodies and our emotions, we are better able to identify our personal triggers and habits that may be contributing to our struggles with weight loss. By accepting ourselves as we are, we can begin to build a foundation of self-love and self-care that will support us as we work towards our goals. It is important to remember that the weight loss Journey is not just about the weight falling off our bodies or the number on the scale. It is about the relationship that we get to foster with ourselves. By prioritizing our mental and emotional health, we can learn to cultivate a kinder, more loving relationship with ourselves and our bodies. This can be a transformative and life-changing process that extends far beyond the weight loss Journey itself. When we focus solely on the physical aspects of weight loss, we often neglect the mental and emotional aspects that are equally important for achieving sustainable and long-term results. 6|Page

So often, we approach weight loss from a place of self-criticism and self-judgment, believing that our bodies are inherently flawed or that we are not good enough as we are. This can lead to a cycle of negative self-talk and self-sabotage that ultimately makes it more difficult to achieve our goals. By shifting our focus to self-love and self-compassion, we can begin to break free from this cycle and create a more positive and empowering relationship with ourselves. This means treating ourselves with kindness and respect, practicing gratitude for our bodies and all that they do for us, and learning to let go of harmful beliefs and patterns of thought that hold us back. Of course, this is easier said than done, and it often requires a great deal of patience, self-awareness, and self-reflection. But by taking the time to cultivate a more positive and loving relationship with ourselves, we can not only improve our mental and emotional wellbeing, but also make it easier to achieve our weight loss goals and maintain them over the long-term. Weight loss is about much more than just the physical changes that occur in our bodies. It is also about the mental and emotional shifts that we undergo along the way, as we learn to love and care for ourselves in new and more empowering ways. By focusing on the relationship that we have with ourselves, we can create a foundation for success that is both sustainable and deeply fulfilling, and ultimately achieve the health and wellbeing that we desire. In today’s society, obesity is a major problem that is affecting a growing number of people. With the rise of processed foods, sedentary lifestyles, and stressful work environments, it can be difficult to maintain a healthy weight. However, it is important to recognize the benefits of maintaining a healthy weight, such as reducing the risk of chronic diseases, improving overall health and well-being, and increasing longevity. In this essay, we will discuss various dietary techniques, healthy diets to follow, and other strategies for weight loss. 7|Page

LET’S START WITH SOME BASICS CONCEPTS Eat a good breakfast: Studies show that skipping breakfast detracts from weight loss goals. When there isn’t time to sit down and enjoy your morning meal, grab a bagel, piece of fruit and some juice. Most of these items can be easily to eaten on the run. If you must eat fast foods, choose wisely: Choose pizza with half the cheese, a regular size roast beef sandwich, baked potato or green salad with reduced calorie dressing. Limit high fat offerings like French fries, fried chicken or fish sandwiches. Keep healthy snacks on hand: This way, you won’t be tempted by candy, chips or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes or whole wheat crackers. If you have a refrigerator, consider raw vegetables with low- fat yogurt or cottage cheese dip. Eat plenty of foods rich in calcium: If you don’t like milk, try to include ample amounts of low-fat yogurt, low-fat cheese and green leafy vegetables in your diet. Starvation and/or diets that offer a quick fix usually backfire and are harmful. There is no truth to the theories that suggest eating foods in any particular combination will promote weight loss. The only safe way to lose weight, feel good while doing it, and keep it off, is to eat a balanced diet and exercise. Salad bars: They can be either an asset or a detriment to your diet depending on how you choose from it. Of course, leafy greens, raw vegetables, and fresh fruits are beneficial. But, if you choose a lot of creamy dressings, bacon bits and mayonnaise- based salads, the calories and fat may equal or even exceed those of a burger and fries—so choose wisely! Limit your alcohol intake: If you drink alcohol, keep in mind that it supplies calories but no nutritional value. A light beer, a glass of wine or an ounce of liquor each has about 100 calories. Drink lots of water: Your body needs at least eight glasses a day, and, if you exercise vigorously, you may need more. To remind yourself, carry a water bottle. Don't cut out food groups — such as carbohydrates — altogether in a bid to lose weight quickly. Your body needs balance, so make sure you eat properly. 8|Page

SOME DIETARY TECHNIQUES Dietary Restriction: One of the most effective ways to lose weight is by reducing the number of calories you consume. By consuming fewer calories than your body needs, your body will start burning stored fat for energy. However, it is important to not restrict calories too drastically, as this can lead to malnutrition and a slowed metabolism. A gradual reduction in calories is recommended, aiming for a deficit of about 500-600 calories per day. Intermittent Fasting: Intermittent fasting is a dietary technique where individuals cycle between periods of eating and fasting. There are different types of intermittent fasting, such as alternate day fasting, where individuals fast every other day, or time-restricted eating, where individuals restrict their eating to a certain number of hours per day. Studies have shown that intermittent fasting can be an effective way to lose weight, as it can lead to a reduction in calorie intake and an increase in metabolic rate. Low-carb Diets: Low-carb diets have become increasingly popular in recent years, as they have been shown to be an effective way to lose weight. These diets are characterized by a reduction in carbohydrate intake, typically to less than 50 grams per day. By reducing carbohydrates, the body is forced to use stored fat for energy, leading to weight loss. However, it is important to note that not all carbohydrates are bad, and that some should be included in a healthy diet. 9|Page

HEALTHY DIETS TO FOLLOW Mediterranean Diet: The Mediterranean diet is based on the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece and Italy. This diet is characterized by a high intake of fruits, vegetables, whole grains, nuts, and olive oil, with moderate amounts of fish, dairy, and red wine. Studies have shown that the Mediterranean diet can lead to weight loss, as well as a reduction in the risk of chronic diseases such as heart disease, diabetes, and cancer. DASH Diet: The DASH (Dietary Approaches to Stop Hypertension) diet was originally developed to reduce high blood pressure. However, it has also been shown to be an effective way to lose weight. This diet is characterized by a high intake of fruits, vegetables, whole grains, and lean protein, with limited amounts of saturated fat, sodium, and sugar. The DASH diet has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Plant-Based Diet: A plant-based diet is one that is based primarily on plant foods such as fruits, vegetables, whole grains, legumes, and nuts. This type of diet is naturally low in calories and high in fiber, making it an effective way to lose weight. Plant-based diets have also been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. OTHER STRATEGIES FOR WEIGHT LOSS Exercise: In addition to dietary changes, regular exercise is also important for weight loss. Exercise can help to burn calories and increase metabolic rate, leading to weight loss. Additionally, exercise has numerous other health benefits, such as reducing the risk of chronic diseases, improving cardiovascular health, and reducing stress levels. INCREASE PHYSICAL ACTIVITY An important strategy for weight loss is to increase physical activity. Exercise burns calories, helps to build muscle, and increases metabolism. It is recommended to engage 10 | P a g e

in at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. Some examples of moderate-intensity exercise include brisk walking, cycling, and swimming, while examples of vigorous-intensity exercise include running, high-intensity interval training (HIIT), and cardio kickboxing. In addition to structured exercise, increasing non-exercise activity thermogenesis (NEAT) can substantially aid in weight loss. NEAT is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise, such as standing, walking, and fidgeting. Simple strategies for increasing NEAT include taking the stairs instead of the elevator, parking further away from a destination, and standing or walking during phone calls or work breaks. PRACTICE MINDFUL EATING Mindful eating is the practice of being present and fully engaged in the eating experience, including the sensations of taste, smell, and texture. It involves paying attention to hunger and fullness cues, and eating slowly and without distraction. Studies have shown that practicing mindful eating can lead to reduced calorie intake and improved weight loss outcomes. SLEEP Sleep is important for weight loss and overall health. Sleep deprivation can lead to increased hunger and cravings, decreased metabolism, and decreased energy for physical activity. It is recommended to aim for 7-9 hours of sleep per night for optimal health and weight management. Sleep and its benefits to overall health, well-being and weight loss cannot be overstated and is cited throughout this eBook. MANAGE STRESS Chronic stress can lead to increased cortisol levels, which can contribute to weight gain and difficulty losing weight. Stress management techniques, such as meditation, yoga, and deep breathing exercises, can help to reduce stress and improve weight loss outcomes. SEEK SUPPORT Weight loss can be challenging, and having a support system can be helpful in achieving and maintaining weight loss goals. This can include family, friends, or support groups, such as Weight Watchers or Overeaters Anonymous. CONSIDER MEDICAL INTERVENTIONS In some cases, medical interventions may be necessary for weight loss. This can include prescription medications, such as Orlistat or Phentermine, or weight loss 11 | P a g e

surgery, such as gastric bypass or sleeve gastrectomy. However, these interventions should only be considered under the guidance of a healthcare professional and should not be viewed as a quick fix for weight loss. Weight loss can be achieved through a combination of dietary modifications, increased physical activity, and lifestyle changes. Implementing strategies such as tracking food intake, reducing calorie-dense foods, increasing fiber and protein intake, cutting down on refined carbohydrates, increasing physical activity, practicing mindful eating, getting enough sleep, managing stress, seeking support, and considering medical interventions when appropriate, can aid in weight loss and promote overall health and wellbeing. While weight loss can be challenging, it is important to approach it with a long-term perspective and to focus on sustainable lifestyle changes rather than quick fixes. Working with a healthcare professional or registered dietitian can also be helpful in developing an individualized plan for achieving and maintaining weight loss goals. References Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low- Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667–679. doi:10.1001/jama.2018.0245. Johnston BC, Kanters S, Bandayrel K, et al. Comparison of weight loss diets. Garaulet M, Gómez-Abellán P, Alburquerque-Béjar JJ, Lee YC, Ordovás JM, Scheer FA. Timing of food intake predicts weight loss effectiveness. Int J Obes (Lond). 2013 Apr;37(4):604-11. doi: 10.1038/ijo.2012.229. Epub 2013 Jan 29. PMID: 23357955. Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017. Epub 2015 Jan 28. PMID: 25626405. National Institute of Diabetes and Digestive and Kidney Diseases. Very low-calorie diets. Accessed March 19, 2023. https://www.niddk.nih.gov/health-information/weight- management/very-low-calorie-diets. Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. PMID: 15797686. Harvard T.H. Chan School of Public Health. The Nutrition Source: Carbohydrates. Accessed March 19, 2023. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ Harvard T.H. Chan School of Public Health. The Nutrition Source: Healthy Eating Plate. Accessed March 19, 2023. https://www.hsph.harvard.edu/nutritionsource/healthy- eating-plate/ 12 | P a g e

National Heart, Lung, and Blood Institute. DASH Eating Plan. Accessed March 19, 2023. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. Mayo Clinic. Mediterranean diet: A heart-healthy eating plan. Accessed March 19, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in- depth/mediterranean-diet/art-20047801. American Heart Association. Mediterranean Diet. Accessed March 19, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition- basics/mediterranean-diet. Centers for Disease Control and Prevention. Healthy Eating for a Healthy Weight. Accessed March 19, 2023. https://www.cdc.gov/healthyweight/healthy_eating/index.html. HEALTHY HABITS – TO LOSE WEIGHT AND KEEP IT OFF Here's a detailed explanation of the types of foods you should incorporate into a balanced and healthy diet… Consume a balanced and healthy diet: Incorporate plenty of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Monitor your calorie intake: Keep a food diary or use a food-tracking app to keep track of what you eat and drink. This will help you identify any areas where you may be overeating and make adjustments. Avoid sugary drinks and snacks: Sodas, juices, and energy drinks are high in sugar and calories. Instead, drink plenty of water and choose healthy snacks like nuts, fruits, and vegetables. Exercise regularly: Aim for at least 20-30 minutes of moderate-intensity exercise 3-4 days of the week. This can include activities like brisk walking, cycling, swimming, or running. Get enough sleep: Studies have shown that lack of sleep can disrupt metabolism and increase hunger hormones. Aim for 7-9 hours of sleep each night. Manage stress: Stress can cause overeating and weight gain. Practice relaxation techniques like meditation, yoga, or deep breathing to help manage stress. Seek support: Join a weight loss support group or work with a registered dietitian or a certified personal trainer to help you stay motivated and on track. 13 | P a g e

Fresh fruits: Fruits are an excellent source of fiber, vitamins, and minerals. Aim to eat a variety of fruits daily, including berries, citrus fruits, melons, and tropical fruits. They can be eaten fresh, frozen, canned, or dried. Vegetables: Vegetables are also rich in fiber, vitamins, and minerals, and low in calories. Consume a variety of vegetables, including leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), root vegetables (sweet potatoes, carrots, beets), and others. Aim to have at least 2-3 servings of vegetables with each meal. Whole grains: Whole grains provide fiber, vitamins, minerals, and complex carbohydrates. Choose whole-grain options like brown rice, quinoa, whole-grain bread, and pasta, oats, and barley instead of refined grains like white bread and pasta. Lean proteins: Lean proteins provide amino acids, which are essential for building and repairing body tissues. Opt for lean sources like skinless chicken, turkey, fish, legumes, tofu, and low-fat dairy. Healthy fats: Healthy fats like omega-3 fatty acids, monounsaturated and polyunsaturated fats, and plant-based oils can provide essential nutrients, improve brain function, and reduce the risk of heart disease. Include foods like nuts, seeds, avocado, olive oil, and fatty fish like salmon. Make it a point to aim for a diet rich in whole, minimally processed foods, avoiding highly processed and sugary foods. Balancing your meals with a variety of foods from each food group can help you meet your nutrient needs while promoting weight loss and overall health. SUGARY DRINKS AND SNACKS ARE PROBLEMATIC High in calories: Sugary drinks and snacks are high in calories, but low in essential nutrients. They can contribute to weight gain and obesity, which increases the risk of many health problems, including heart disease, diabetes, and certain types of cancer. High sugar content: Sugary drinks and snacks are high in added sugars, which can cause a spike in blood sugar levels, leading to energy crashes and increased hunger. Over time, consuming too much sugar can also lead to insulin resistance, which can contribute to the development of type 2 diabetes. Poor nutritional value: Sugary drinks and snacks lack essential nutrients, like fiber, vitamins, and minerals, that are important for overall health. Instead, they are often high in artificial flavors, colors, and preservatives. Negative impact on dental health: Sugary drinks and snacks can contribute to tooth decay and other dental problems. When sugar is consumed, it interacts with bacteria in the mouth to produce acid, which can erode tooth enamel and lead to cavities. 14 | P a g e

Choosing healthy snacks like nuts, fruits, and vegetables can provide important nutrients and help to maintain a healthy weight. Nuts and seeds are rich in protein, fiber, healthy fats, and important minerals like magnesium and zinc. Fruits and vegetables provide vitamins, minerals, fiber, and antioxidants, which can help to protect against chronic diseases. Water is also an essential nutrient that helps to keep the body hydrated and can aid in weight loss by reducing the number of calories consumed. WEIGHT LOSS AND HEALTH BENEFITS Obesity Obesity is a growing global health issue, with an estimated 2 billion people overweight or obese worldwide. Obesity is associated with many chronic health conditions, including heart disease, diabetes, and some cancers. Losing weight can be challenging, but it can also have many health benefits. In the following chapters, we will explore the health benefits of weight loss and provide evidence-based strategies for achieving and maintaining a healthy weight. HEALTH BENEFITS OF WEIGHT LOSS Reduced Risk of Chronic Diseases Weight loss has been shown to reduce the risk of many chronic diseases, including heart disease, diabetes, and certain types of cancer. In a large study of over 70,000 women, those who lost 5-10% of their body weight reduced their risk of developing diabetes by 50%. Similarly, weight loss has been shown to improve blood pressure, cholesterol, and blood sugar levels, all of which are important risk factors for heart disease. Improved Mental Health Weight loss can also have a positive impact on mental health. In a study of over 2,000 adults, those who lost weight reported improved mood, increased self-esteem, and reduced symptoms of depression. Similarly, a study of overweight and obese adolescents found that weight loss improved quality of life and reduced symptoms of anxiety and depression. Improved Sleep Quality Weight loss has been shown to improve sleep quality, which can have many health benefits. Poor sleep quality is associated with a higher risk of obesity, diabetes, and heart disease. In a study of overweight and obese adults, those who lost weight reported improved sleep quality and reduced snoring. 15 | P a g e

Reduced Joint Pain Weight loss can also reduce joint pain, which is a common problem for those who are overweight or obese. In a study of overweight and obese adults with knee osteoarthritis, those who lost weight reported reduced knee pain and improved mobility. Improved Fertility Weight loss can also improve fertility in women who are overweight or obese. In a study of women with polycystic ovary syndrome (PCOS), a common cause of infertility, those who lost weight had a higher rate of ovulation and a higher chance of pregnancy compared to those who did not lose weight. STRATEGIES FOR WEIGHT LOSS Calorie Restriction Calorie restriction is an effective way to achieve weight loss. To lose weight, you need to create a calorie deficit, which means consuming fewer calories than you burn. A calorie deficit of at least 500 calories per day is typically recommended for safe and sustainable weight loss. Physical Activity Physical activity is also an important component of weight loss. Aim for a minimum of 30 minutes of moderate-intensity exercise most days of the week. This could include activities like brisk walking, cycling, swimming, or running. Resistance training, like weightlifting, can also help to build muscle mass and increase metabolism. Healthy Eating In addition to calorie restriction, healthy eating is also important for weight loss. Incorporate plenty of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Avoid sugary drinks and snacks, and limit your intake of processed and high-fat foods. Behavioral Therapy Behavioral therapy can also be helpful for weight loss. Cognitive-behavioral therapy (CBT) can help to identify and address the underlying beliefs and behaviors that contribute to overeating and weight gain. CBT can also provide strategies for managing stress, improving sleep, and increasing physical activity. Medications In some cases, medications may be prescribed to aid in weight loss. Prescription weight loss medications work by reducing appetite or blocking the absorption of fat in the digestive system. However, these medications should only be used under the guidance of a healthcare provider and are not appropriate for everyone. It is a Challenge Losing weight is challenging, but it has many health benefits that makes is a worthwhile endeavor. From reducing the risk of chronic diseases to improving mental health and sleep 16 | P a g e

quality, the benefits of weight loss are numerous. To achieve and maintain a healthy weight, it is important to create a calorie deficit through a combination of calorie restriction and physical activity. Healthy eating, behavioral therapy, and in some instances, medications may also be helpful for some individuals. It is important to note that weight loss is not a one-size-fits-all approach, and what works for one person may not work for another. For some people, it is important to work with a healthcare provider or registered dietitian to develop a personalized weight loss plan that takes into account your individual needs, preferences, and medical history. The health benefits of weight loss are numerous and well-documented. By adopting healthy habits and making sustainable lifestyle changes, anyone can achieve a healthy weight and improve their overall health and well-being. IMPORTANT FACTORS FOR THE WEIGHT LOSS An important fact that many people are not aware of is that not all body fat is created equal. Within our fat cells, there are two receptors, alpha and beta receptors, which have opposite effects on fat metabolism. Alpha receptors promote fat storage, while beta receptors encourage fat burning for energy. Remember, alpha for awful and beta for beautiful. Unfortunately, the areas of the body where fat is the most stubborn to lose, such as the belly fat and love handles in males and hips and waist in females, have the highest density of alpha receptors. Therefore, losing fat in these areas can be challenging. It is also worth noting that, in most cases, belly fat tends to be the last to go during weight loss. Many people get discouraged when they don't see visible results around their stomach area, even after losing fat from other parts of their body. It is essential to have realistic expectations and not give up prematurely, as a healthy and sustainable weight loss takes time. While it is natural to want to find shortcuts to burn fat from stubborn areas quickly, there is no magic solution. The most effective way to lose body fat is through a balanced diet and regular exercise. Additionally, certain strategies such as resistance training, high-intensity interval training, and consuming a diet high in protein can aid in fat loss and target stubborn areas. Understanding the role of alpha and beta receptors in fat metabolism and having realistic expectations about weight loss can significantly increase the chances of success when embarking on a diet plan. It is crucial to remember that there is no shortcut to burning off stubborn fat, and consistency with a balanced diet and regular exercise is key. In the past, some people have tried various methods to lose weight quickly, such as avoiding carbs past 6 pm, doing early morning cardio, following special diets, or doing high-intensity cardio workouts. However, studies have consistently found that these methods are not effective in targeting specific areas of fat. Instead, consistency is the key to seeing remarkable results. As you lose fat cells from other areas of your body, your body will eventually focus on burning stubborn fat cells for energy. 17 | P a g e

It's important to understand that weight loss is not always a steady process, and it can vary day to day based on factors such as what you eat, how much you've had to drink, or how hydrated you are. Therefore, it's recommended to weigh yourself every single day using the same scale first thing in the morning. Do it after use have used the bathroom, before they eat or drink anything. If you follow this weighing routine, you’re still going to see some variation, however, it won’t be as big. Also, be prepared for periods of two to three weeks where your weight may not change, or even increase. This is normal, and it's important to remain patient and avoid taking drastic measures or concluding that your efforts are not working. If your weight has not budged for at least three to four weeks, it may be a sign that it's time to make some changes in your diet or exercise routine. It's essential to remember that weight loss does not necessarily mean fat loss, and losing muscle mass can have negative consequences on your health and appearance. Therefore, it's crucial to focus on healthy and sustainable lifestyle changes rather than quick fixes that may not be effective in the long term. With your goal to lose fat, it's important to understand that this process takes time and consistency. It's recommended to create a calorie deficit by consuming fewer calories than you burn through physical activity and daily living. However, it's essential to ensure that you're still consuming enough nutrients and not restricting your diet to an unhealthy extent. These facts to achieve your weight loss goals cannot be overstated, In addition to creating a calorie deficit, incorporating strength training into your exercise routine can be helpful in building muscle and burning fat. Muscle tissue burns more calories than fat tissue, so the more muscle you have, the more calories you'll burn at rest. It's also important to get enough sleep, manage stress, and stay hydrated, as these factors can impact your body's ability to lose fat. Remember, losing fat and achieving a healthy body weight is a gradual process that requires patience, consistency, and a long-term mindset. Rather than focusing on quick fixes or short- term goals, aim to make sustainable lifestyle changes that you can maintain over time. Working with a qualified healthcare professional or registered dietitian can help you develop a personalized plan that meets your specific needs and goals. Too many people tend to focus solely on the number on the scale. However, this can be misleading as weight loss can involve losing both fat and muscle mass. In fact, when following a very low-calorie diet and high cardio regimen, a significant portion of the weight lost may come from muscle rather than fat. This can leave the individual feeling weaker, less energized, and ultimately, less healthy. To combat this, it's important to focus on slow, gradual weight loss while also incorporating strength training into your routine. This helps to preserve muscle mass and potentially even build more muscle as you lose weight. In addition to these strategies, recent research has also highlighted the importance of adequate protein intake for maintaining and building muscle mass during weight loss. A study conducted on resistance-trained women found that increasing protein intake while losing weight resulted in an increase in muscle mass and a decrease in fat mass, even when calories were increased. This was due to the fact that protein is essential for muscle repair and 18 | P a g e

growth, and may also increase feelings of fullness and satiety, leading to fewer overall calories consumed. When it comes to implementing these findings, it's important to note that the optimal protein intake for each individual may vary depending on factors such as age, gender, activity level, and weight loss goals. However, a good starting point for most individuals is to aim for around 0.7-1.1 grams of protein per kilogram of body weight per day. In addition to monitoring protein intake, it's also important to look beyond the scale when tracking progress during weight loss. This can involve taking progress pictures, tracking strength gains during workouts, and monitoring changes in waist circumference or body fat percentage. These strategies can help to provide a more complete picture of overall progress and help to keep individuals motivated and on track towards their weight loss goals. References Geliebter, A. (2015). Gastric bypass surgery: is it really all about the gut? American Journal of Physiology-Endocrinology and Metabolism, 309(12), E1037-E1044. Phillips, S. M. (2017). Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Frontiers in Nutrition, 4, 13. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition, 141(9), 1626-1634. Leidy, H. J., Armstrong, C. L., Tang, M., Mattes, R. D., & Campbell, W. W. (2010). The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity, 18(9), 1725-1732. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences. Besides tracking progress through weight, pictures, and measurements, it is also important to pay attention to how you feel. Losing weight and building muscle can be a long and challenging process, but it should also feel rewarding and empowering. If you are constantly feeling deprived, fatigued, or discouraged, it may be time to reassess your approach. One key factor in feeling good while losing weight and building muscle is to make sure you are fueling your body with the nutrients it needs. This includes not only sufficient protein, but also carbohydrates, healthy fats, vitamins, and minerals. Eating a balanced 19 | P a g e

and varied diet can help ensure that you are getting the necessary nutrients to support your workouts and recovery. Another important factor is to find physical activities that you enjoy and that make you feel good. While cardio and strength training can be important components of a weight loss and muscle building program, they are not the only options. Yoga, dance, hiking, and other activities can also help you stay active and engaged. It is important to approach weight loss and muscle building as a lifestyle change rather than a temporary fix. This means making sustainable changes that you can stick with over the long term, rather than resorting to crash diets or extreme exercise programs. By focusing on gradual progress, finding activities you enjoy, and nourishing your body with healthy food, you can create a sustainable and enjoyable approach to weight loss and muscle building. References Jager, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8 Melanson, E. L., Keadle, S. K., Donnelly, J. E., Braun, B., & King, N. A. (2013). Resistance to exercise-induced weight loss: compensatory behavioral adaptations. Medicine and Science in Sports and Exercise, 45(8), 1600–1609. https://doi.org/10.1249/MSS.0b013e31828ba942 Sainsbury, A., Zhang, L., & Peak, T. (2019). Weight loss maintenance strategies for women with obesity: a systematic review. Obesity Reviews, 20(2), 220–231. https://doi.org/10.1111/obr.12784 Many experts in the weight loss field, strongly advise against using a very low calorie, high cardio approach as your primary weight loss strategy. While this approach may result in quick weight loss, most of the weight lost will likely be muscle mass rather than fat. This can leave you looking smaller and skinnier, but with negative side effects such as decreased metabolism and increased risk of injury. It is recommended that you use a slow and gradual approach to weight loss, focusing on losing no more than 1% of your body weight per week while also incorporating strength training into your routine. This approach helps to preserve or even build muscle while targeting fat loss. It can’t be overstated enough; recent research has shown the importance of protein intake in promoting muscle growth and fat loss. In a study on resistance-trained females, those who increased their protein intake to 1.1 grams per kilogram of body weight experienced an increase in muscle mass and a decrease in fat mass, even 20 | P a g e

though they increased their total calorie intake. On the other hand, the group that decreased their protein intake experienced a decrease in both protein and total calorie intake, but did not see the same improvements in body composition. As a starting point, it is suggested to increase your protein intake to at least 0.8 grams per kilogram of body weight, and potentially up to 1.1 grams per pound of body weight, while also monitoring your overall calorie intake to avoid excess calorie consumption. This can help to promote muscle growth and fat loss simultaneously, leading to a more desirable body composition. References Clark, J. E. (2015). Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. Journal of diabetes and metabolic disorders, 14(1), 31. Helms, E. R., Zinn, C., Rowlands, D. S., & Brown, S. R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International journal of sport nutrition and exercise metabolism, 24(2), 127-138. Pasiakos, S. M., Lieberman, H. R., & Fulgoni III, V. L. (2015). Higher-protein diets are associated with higher HDL cholesterol and lower BMI and waist circumference in US adults. The Journal of nutrition, 145(3), 605-614. In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that participants who tracked their food intake and weight loss progress lost more weight than those who didn't track their progress. Another study published in the Journal of Obesity found that tracking progress with a combination of weigh-ins, waist measurements, and food and activity diaries helped participants lose weight more effectively. I emphasize the importance of tracking your progress in different ways and adjusting your approach accordingly to achieve optimal weight loss results. Remember that weight loss is a Journey, and it's crucial to celebrate every small victory along the way. References Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the Academy of Nutrition and Dietetics, 111(1), 92-102. Krukowski, R. A., Harvey-Berino, J., Ashikaga, T., & Thomas, C. S. (2006). Internet- based weight control: the relationship between web features and weight loss. Journal of the American Dietetic Association, 106(1), 32-37. 21 | P a g e

SIX NATURAL WEIGHT LOSS TIPS Shift Your Mindset: It's important to recognize that weight loss should not be seen as the sole solution to happiness, fulfillment or worthiness. You are valuable and worthy regardless of your weight. Instead, focus on the positive changes that come with a healthier lifestyle, such as increased energy levels and improved self-confidence. Avoid Perfectionism: The path to weight loss is not always a perfect, linear one. Do not strive for perfection, as this can lead to feelings of failure and self-defeat when you inevitably slip up. Instead, adopt a mindset of progress over perfection and celebrate small victories along the way. Focus on Sustainable Habits: Rather than jumping from one fad diet to the next, focus on adopting sustainable habits that you can maintain long-term. This includes things like eating more whole foods, staying hydrated, getting enough sleep, and exercising regularly. Eat Mindfully: Pay attention to your body's hunger and fullness signals and eat slowly, savoring each bite. This can help you avoid overeating and make more conscious choices about the food you consume. Find Joy in Exercise: Exercise doesn't have to feel like a chore. Find a physical activity that you enjoy, whether it's dancing, hiking, or playing a sport, and make it a regular part of your routine. This will help you stick with it and reap the benefits of increased physical activity. Build a Support System: Surround yourself with people who support your weight loss goals and can provide encouragement and accountability. This can be friends, family, or a professional such as a registered dietitian or personal trainer. Keep in mind, weight loss is a Journey and it's important to be patient with yourself. Use slip-ups or setbacks as opportunities to learn and grow, rather than reasons to give up. With these natural weight loss tips, you can create a healthy, sustainable lifestyle that supports your overall wellbeing. Losing weight is a goal that many people aspire to achieve. It can be a challenging Journey that requires discipline, commitment, and hard work. However, what if you were told you that there is a way to make the weight loss Journey enjoyable, sustainable, and fulfilling? The key is to focus on the foods you get to include in your diet, rather than the ones you have to restrict and deprive yourself of. FOCUS ON THE FOODS YOU GET TO INCLUDE When we think about losing weight, we often think about all the foods we have to give up. This can lead to feelings of deprivation and make the Journey feel like a punishment. However, focusing on the foods you get to include in your diet can make 22 | P a g e

the Journey feel more positive and exciting. It allows you to experiment with new foods, flavors, and recipes that you may not have tried before. Focusing on the foods you get to include in your diet can make it more sustainable in the long run. When we deprive ourselves of certain foods, we are more likely to give in to cravings and binge on them later. However, when we focus on the foods we get to include, we are more likely to enjoy our meals and feel satisfied. This can help us stick to our healthy eating habits and avoid falling back into old patterns. THE CROWD OUT TECHNIQUE Making healthy changes to your diet can be overwhelming. It is easy to feel like you need to make a complete overhaul all at once. However, creating new habits takes time and practice. One effective technique is the crowd out technique. Instead of focusing on the foods you need to restrict, focus on the foods you want to include in your diet. For example, you can start by making a small commitment to include two servings of vegetables on your lunch plate every day. Practice this for two, or three weeks until it becomes a natural part of your routine. Once this habit is established, you can add another healthy habit, such as drinking more water or going for a walk every day. The key is to focus on one habit at a time, rather than trying to change everything all at once. By doing this, you create sustainable habits that become part of your daily routine, rather than short-term changes that you may not stick to. FOCUS ON COMMITMENTS NOT ON YOUR RESULTS Many people believe that the number on the scale is the only way to determine whether they have been successful in their weight loss Journey. However, this is not always the case. Our bodies are fluid and ever-changing, and the scale is not always a reliable indicator of progress. Instead of solely focusing on the number on the scale, shift your focus to the commitments you make to yourself. This could be committing to drinking a certain amount of water each day, making sure to get in a certain amount of movement or exercise, or incorporating more fruits and vegetables into your meals. By focusing on these commitments, you are able to feel a sense of accomplishment and progress regardless of what the scale says. Another important tip is to make sure you are eating enough and not depriving yourself. It can be tempting to drastically cut calories or eliminate entire food groups in an effort to lose weight quickly. However, this approach is not sustainable and can actually hinder your weight loss efforts in the long run. When you deprive yourself of certain foods or nutrients, your body may respond by slowing down your metabolism and holding. 23 | P a g e

Focus on nourishing your body with a variety of whole, nutrient-dense foods. This includes plenty of fruits and vegetables, lean protein sources, and healthy fats. By giving your body the fuel, it needs, you are more likely to feel satisfied and less likely to overeat or binge on unhealthy foods. In addition to nourishing your body with healthy foods, it’s important to take care of your mind and emotional health as well. Stress and emotions can have a big impact on our eating habits and overall health. Finding healthy ways to manage stress and cope with emotions, such as through exercise, mindfulness practices, or therapy, can help support your weight loss Journey. Remember that weight loss is not a one-size-fits-all journey. What works for one person may not work for another. It’s important to listen to your body, experiment with different strategies, and find what works best for you. This may involve seeking guidance from a qualified healthcare professional, such as a registered dietitian or certified personal trainer. Indeed, sustainable weight loss involves more than just strict dieting and intense exercise. It requires a shift in mindset and a focus on nourishing your body with healthy foods and habits. By focusing on what you get to include in your diet, using the crowd out technique to gradually incorporate new habits, and making commitments to yourself, you can create a more enjoyable and sustainable weight loss Journey. Don’t forget to also prioritize your mental and emotional health, and seek guidance from qualified professionals as needed. Understand that losing weight can be a complex and confusing process, with conflicting advice and numerous diets available. However, there are several science-backed tips that have been proven to help individuals lose weight and maintain their weight loss over time. 9 EVIDENCE-BASED WEIGHT LOSS TIPS These weight loss tips cannot be overstated enough. Follow them and you will reach your weight loss goals. Prioritize protein: Incorporating protein-rich foods into your meals and snacks can help you feel full and reduce overall calorie intake. Studies have shown that high-protein diets can lead to significant weight loss and improvements in body composition. Fill up on fiber: Consuming high-fiber foods like fruits, vegetables, and whole grains can help you feel fuller for longer and reduce overall calorie intake. Avoid liquid calories: Sugary drinks like soda and juice can add up quickly and lead to weight gain over time. Instead, opt for water, unsweetened tea, or coffee to stay hydrated without adding extra calories. 24 | P a g e

Practice mindful eating: Being present and mindful while eating can help you tune into your hunger and fullness cues, which can ultimately lead to better portion control and reduced calorie intake. Sleep enough: Studies have shown that inadequate sleep can disrupt hormones that regulate appetite and metabolism, leading to increased hunger and weight gain. Incorporate resistance training: Building muscle through resistance training can increase your metabolism and help you burn more calories at rest. Stay hydrated: Drinking plenty of water can help you feel full and reduce overall calorie intake. One study even found that drinking 500 ml of water before a meal led to significant weight loss over 12 weeks. Reduce stress: Chronic stress can lead to increased cortisol levels, which can cause weight gain and make it harder to lose weight. Finding ways to manage stress, such as through exercise or meditation, can be beneficial for weight loss. Seek professional help: If you have tried multiple weight loss strategies and are still struggling to lose weight, it may be time to seek professional help. A healthcare provider or registered dietitian can help you develop an individualized plan to reach your weight loss goals. While these tips are evidence-based and effective for many individuals, it is important to remember that weight loss is a individualized process. It may take some trial and error to find the strategies that work best for you. For some people, it is important to seek professional guidance if you are experiencing difficulty with weight loss, as underlying medical conditions or hormonal imbalances may be contributing factors. References Soenen, S., Martens, E. A., Hochstenbach-Waelen, A., Lemmens, S. G., & Westerterp- Plantenga, M. S. (2013). Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. The Journal of nutrition, 143(5), 591-596. Slavin, J. L. (2013). Dietary fiber and body weight. Nutrition, 29(1), 9-14. Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. The American journal of clinical nutrition, 84(2), 274-288. Robinson, E., Almiron-Roig, E., Rutters, F., De Graaf, C., Forde, C. G., Tudur Smith, C., ... & Jebb, S. A. (2014). 25 | P a g e

Ross, R., Neeland, I. J., Yamashita, S., Shai, I., & Seidell, J. (2020). Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity. Nature Reviews Endocrinology, 16(3), 177-189. doi: 10.1038/s41574-019-0310-7. Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., ... & Leboff, M. S. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine, 360(9), 859-873. doi: 10.1056/NEJMoa0804748. Wing, R. R., & Phelan, S. (2005). Long-term weight loss maintenance. American Journal of Clinical Nutrition, 82(1 Suppl), 222S-225S. doi: 10.1093/ajcn/82.1.222S. Blundell, J. E., Stubbs, R. J., Golding, C., Croden, F., Alam, R., Whybrow, S., ... & Le Noury, J. (2005). Resistance and susceptibility to weight gain: individual variability in response to a high-fat diet. Physiological Behaviour, 86(5), 614-622. doi: 10.1016/j.physbeh.2005.08.052. Pan, A., Schernhammer, E. S., Sun, Q., & Hu, F. B. (2011). Rotating night shift work and risk of type 2 diabetes: two prospective cohort studies in women. PLoS Medicine, 8(12), e1001141. doi: 10.1371/journal.pmed.1001141. Centers for Disease Control and Prevention. (2018). Physical Activity Basics. Retrieved from https://www.cdc.gov/physicalactivity/basics/index.htm. American Heart Association. (2017). Strength and Resistance Training Exercise. Retrieved from https://www.heart.org/en/healthy-living/fitness/strength-and-resistance- training-exercise. Raynor, H. A., Epstein, L. H., & Wing, R. R. (2001). Comparison of short-term weight loss with diet and exercise in young adults. American Journal of Clinical Nutrition, 73(2), 317-323. doi: 10.1093/ajcn/73.2.317. National Sleep Foundation. (2021). Sleep Hygiene. Retrieved from https://www.sleepfoundation.org/articles/sleep-hygiene. You need to remember two things - consistency and lifestyle changes. Whatever, you do - you need to do it consistently and whatever you do - you need to make it a long- term change. Because if it’s a short-term change, you’ll lose the weight and then you’ll regain it. So many people go on diets and then they regain the weight. You can’t just do a diet - you have to make it a lifestyle change if you want to keep the weight off. The first is DON’T forget to cut back on added sugar. It is all about added sugar and not natural sugar found in whole fruits and vegetables. It’s about white sugar, high 26 | P a g e

fructose corn syrup, maple syrup, honey, fruit juice, as well as coconut sugar. These are all added sugars. Why is that added sugar is such a problem? Studies show that people who consume a lot of added sugar are at a higher risk of obesity and they also have a higher risk of diabetes and heart disease. So, it definitely is not something you want to consume a lot of. Consider reducing the amount of processed food you eat. Focus on whole foods and the reason for this is whole foods don’t have any added sugar. If the majority of your diet is whole foods, you’re automatically cutting down on added sugar. If you do decide to eat some of the heavily processed foods, read the labels because that’s the best way that you can tell if there’s too much added sugar in something or not. The second thing is to reduce the amount of sugar that you’re having in the form of liquids because it’s so easy to overdo. It’s so easy to have multiple glasses of juice. It’s so easy to have multiple glasses of Cola. Reduce all of that because that is sugar that your body does not need. You don’t feel full from it and that’s why you can keep drinking. So definitely cut back on the liquid calories. References: Malik VS, Hu FB. Sugar-sweetened beverages and cardiometabolic health: an update of the evidence. Nutrients. 2019;11(8):1840. doi:10.3390/nu11081840. Te Morenga L, Mallard S, Mann J. Dietary sugars and body weight: systematic review and meta-analyses of randomized controlled trials and cohort studies. BMJ. 2012;345:e7492. doi:10.1136/bmj.e7492. United States Department of Agriculture. (2016). How to Understand and Use the Nutrition Facts Label. Retrieved from https://www.fda.gov/files/food/published/How-to- Understand-and-Use-the-Nutrition-Facts-Label-%28pdf%29.pdf. Imamura F, O'Connor L, Ye Z, et al. Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ. 2015;351:h3576. doi:10.1136/bmj.h3576. CARBOHYDRATES, FIBER, AND WHOLE FOODS Maintaining a healthy weight is crucial for overall health and well-being. Excess weight can increase the risk of several health conditions, including diabetes, heart disease, and certain cancers. However, losing weight can be a daunting task, and many people struggle to find the right approach. While there is no one-size-fits-all solution, there are some basic principles that can guide people towards successful and sustainable weight 27 | P a g e

loss. One of these principles is the role of carbohydrates, fiber, and whole foods in weight loss. Carbohydrates are a major source of energy for the body. In recent years, they have gained a reputation as the enemy of weight loss. Many popular diets, such as the Atkins and keto diets, advocate for severely limiting carbohydrate intake. While reducing carbohydrate intake can lead to weight loss, it is not necessary to completely eliminate them from the diet. In fact, a balanced intake of the right types of carbohydrates can be beneficial for weight loss. The first step in choosing the right carbohydrates is to avoid refined carbohydrates. Refined carbohydrates are carbohydrates that have been heavily processed, resulting in a product that has lost much of its nutritional value. These carbohydrates are often found in processed foods such as crackers, cookies, cakes, and breakfast cereals. They are also found in most store-bought bread, which is usually made from refined flour. These carbohydrates can spike blood sugar levels, leading to a crash in energy and cravings for more unhealthy foods. Consuming too much refined carbohydrates can also lead to weight gain and an increased risk of chronic diseases such as diabetes. Instead, focus on consuming whole food sources of carbohydrates. Whole food carbohydrates are those that are minimally processed and have not been stripped of their nutritional value. Examples of whole food carbohydrates include whole fruits, whole vegetables, whole grains, and legumes. These types of carbohydrates contain fiber, which slows down the absorption of sugar in the bloodstream and provides a feeling of fullness. This means that whole food carbohydrates can help regulate blood sugar levels, reduce cravings, and promote weight loss. Fiber is another important nutrient when it comes to weight loss. Fiber is a type of carbohydrate that the body cannot digest. It is found in plant-based foods such as fruits, vegetables, whole grains, and legumes. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the gut. This substance slows down the movement of food through the digestive system, which helps to regulate blood sugar levels and keep us feeling fuller for longer. Insoluble fiber, on the other hand, adds bulk to the stool and helps to prevent constipation. Several studies have shown that consuming enough fiber can help with weight loss. One study published in the Annals of Internal Medicine found that increasing fiber intake by 14 grams per day was associated with a 4.2-pound weight loss over four months. Another study published in the Journal of Nutrition found that people who ate more fiber had lower body weight, BMI, and waist circumference. To get enough fiber in the diet, it is important to consume a variety of plant-based foods. Some of the best sources of fiber include whole fruits, vegetables, legumes, and 28 | P a g e

whole grains. It is recommended that adults consume between 25 and 30 grams of fiber per day. However, many people fall short of this recommendation. To increase fiber intake, try adding more fruits and vegetables to meals, choosing whole grain products instead of refined grains, and snacking on fiber-rich foods such as nuts and seeds. Besides fiber, whole foods are also important for weight loss. Whole foods are those that are minimally processed and have not been stripped of their nutritional value. Also, eating a lot of fiber from these kinds of foods, it is recommended increasing your fruit and veggie intake. More so the vegetables, than the fruit. Try to eat at least half a plate of fruits and veggies for the majority of your meals. Eat enough protein throughout the day. We talked about eating enough fiber and that was to keep you fuller for longer. It’s the same with protein. If you eat enough protein throughout the day, you will stay fuller for longer. That will really help manage the cravings and all that mindless snacking. What can you do? You can have a 1/3 plate of protein with every single meal. This is a general recommendation. Because by having a 1/3 plate of protein with every meal, you are getting protein throughout the day, You are stabilizing your blood sugar and not eating all these extra snacks, especially sugary ones. Now when it comes to the amount of protein that’s enough for you, everyone’s a little bit different. I suggest taking in 1/3 of your total protein intake in the morning, 1/3 at lunch and the final 1/3 for dinner. Eat thoroughly and slowly. In today’s fast-paced world, with eating quickly is that it’s very easy to overeat and get extra calories. Keep track of your calories, calories do count. They are important. You don’t want to overeat, especially when you’re trying to lose weight. There are studies that show that people who eat quickly tend to be a higher weight and it’s probably because it’s very easy to overeat. Eat slowly, chewing your food thoroughly and being very mindful about what you’re eating. Another suggestion is to try not to eat family style where you’re putting everything out on the table. It’s so easy to have second helping and that second helping is not helpful when you’re trying to lose weight. Plate up your meal in your kitchen, bring it to the table and enjoy it, but try not to have second helpings if you’re trying to lose weight. When it comes to losing weight, everyone talks about diet. Everyone talks about exercise, but no one talks about sleep, but the fact of the matter is - sleep is important for weight loss. If you’re struggling with weight loss and you’ve been doing everything else right, have a look at your sleep. 29 | P a g e

There’s a study from 2008 - a major review that found that a short sleep duration increased the likelihood of obesity in adults by 55%. That is actually quite a bit, so my suggestion is to focus on good sleep. Make sure that you’re getting at least seven hours a night. Track your progress. I’m not telling you to track your weight every single day or your measurements. That can be a bit much, but tracking your progress can be a very helpful thing when it comes to achieving your goals. According to the American Psychological Association, people who track their progress are more likely to achieve their goals. So, what can you do? You should track your weight as well as your measurements because your weight alone is not a very good gauge of your progress. Weight plus measurements. Track it every single week. If you can do that and you can see progress, you’re going to be more motivated. And let’s say you don’t see progress, at least you know that there is something that’s not working right and you can make a few changes. Reduce stress. Now when it comes to stress, everyone’s a bit different. Some people lose weight under stress and some people gain it. Some people gain weight when they’re stressed. You can’t lose weight when you are stressed. If you’re someone who is struggling with your weight, you’ve tried diet and exercise, take a look at your stress levels. Sometimes, when we produce too much cortisol, which is the stress hormone, we can actually have a very hard time losing weight, especially the weight around the abdominal area. That is associated with high stress levels. Try to figure out a way to reduce your stress. Although you may not be able to eliminate it completely, you can figure out a way to manage it. Move more. When it comes to weight loss, we all know diet and exercise go hand-in- hand. Exercise is important. Remember NEAT? NEAT is non-exercise activity thermogenesis. A very technical term, but basically, it’s all the calories you’re burning while not exercising, eating or sleeping. These are the things you do such as cooking in the kitchen, cleaning your car, cleaning your house and walking to the bus stop. All of these activities are not really exercise but they’re still activities that burn calories. They add up, especially if you’re doing them daily and are doing them consistently. In general, I would suggest increasing your NEAT if you can and that way, you’ll be able to lose the weight faster than just focusing on exercise alone. All of these tips may seem very simple and basic, but that is because they are. A lot of weight loss is quite simple unless you have a hormonal problem, then you require a slightly different path. But for the most part, the majority of people will lose weight with these tips. 30 | P a g e

It’s all about consistency and making these things a lifestyle change and that is where most people struggle. For now, I would suggest that if you’re a beginner and you’re just starting, focus on the foundation. The foundation really is diet, exercise, sleep and stress management. If you can tackle these, you will definitely start to see some results. 10 OUTDATED WEIGHT LOSS TIPS There are some outdated weight loss tips that are unfortunately still shared and actually still don’t do anything for your weight loss goals. Some of them could actually be working against your weight loss goals. The first outdated weight loss tip is eating every two hours the old school thought is that eating every two hours helped to prevent you from being hungry or the other thought is that it kept your metabolism revved. Usually, this advice was paired with a very low calorie or a very low-fat approach. First, this advice is just not practical even putting the science aside. Anyone who’s tried this knows that having that much food or that many meals packed and ready to go for every single day just is too time consuming. We’re all busy enough packing eight different meals or three different snacks with five different meals it’s just not practical. Plus those meals or snacks were usually a lot of prep packaged items like really highly processed protein bars that were often really high in sugar. Every time we eat this type of food, it just keeps our insulin spiked. If you’re eating enough of protein and fat at your meals, it raises your natural satiety hormones so much that it makes it less hungry throughout the day. The second outdated weight loss tip is eating low-fat versions of foods. It’s not that all low-fat foods are bad. For example, broccoli is low in fat, cauliflower is low in fat, but it’s when we try and take foods that are naturally rich in fat and just tear it out that’s when some problems can come into play. The old school thought on this was that fats are higher in calories per gram so we should just really greatly reduce it. The problem with this is that ultimately just eating low-fat versions of things makes it so that you never really get full. The third outdated water tip is to just keep drinking water. If you get hungry in the slightest, drink more water. The old school thought is that it stops hunger which, yes if you are dehydrated that would be helpful. If you’re just constantly drinking water in order to remedy the issue of just not eating enough for your body’s needs, eventually biology kicks in and ramps up your cravings. When you have those cravings, you look for the fastest and easiest energy source which are usually rich in sugars and starches. With this methodology, you might as well just walk into a pizza parlor and get an entire Pizza. Plus drinking too much water can cause an electrolyte imbalance and lead to hyponatremia. Instead drink enough water, 31 | P a g e

to make sure that you are properly hydrated and balance it with electrolytes. Don’t just use water to prevent you from eating. The fourth outdated weight loss tip is to use sugar-free versions of sugary foods. One classic example is like the sugar-free syrups in coffee and tea. Often times what’s used in these sugar-free syrups are usually artificial sweeteners. Admittedly there are a lot of mixed results on whether or not artificial sweeteners are actually helpful or hurting your weight loss goals. It appears that some people who are using artificial sweeteners aren’t losing weight. This is because even though these artificial sweeteners don’t contain sugar but it’s still really sweet. When we taste something really sweet, it just keeps us craving more sweet foods. When you crave sweet foods, you more than likely will forego a plate of scrambled eggs that’s rich in protein and fat to keep you satisfied and give you enough protein hold off hunger until you next meal. This is why instead of using zero sugar sweeteners for coffees and teas, it is better to just use a little heavy cream or half and half to add a little bit of richness and flavor to your coffee without the sugar. That way you will not crave more sugary foods later in the day. If you love matcha lattes, it’s actually really easy to make then at home without any sugar. The fifth outdated weight loss advice is just eating salads. There’s nothing wrong with the salad per se, but a lot of people do it wrong. It’s not good advice for everyone, so a lot of people aren’t adding protein or they’re just not adding enough protein. They’ll add grains or croutons and then they don’t add fats. Ultimately this type of salad is not going to make you feel full and satisfied. It’s going to leave you craving for a fast source of energy like a piece of chocolate. If you have gut health issues eating a lot of raw vegetables is really hard to break down and can ultimately lead to more bloating. If you’re going to eat a salad, make sure you’re doing it right. The sixth outdated weight loss advice is just do a ton of cardio. The previous thought is that cardio burns the most calories so it must be the best option. However, cardio is actually not the best exercise for weight loss. This because cardio doesn’t really do much for increasing or even for maintaining muscle mass. Having enough muscle mass is really crucial to help prevent insulin resistance. Plus, a lot of cardio/running typically increases hunger and cravings, again making it really hard to bypass healthy, sensible food you need to achieve your weight-loss goals. So instead of lacing-up your shoes and doing an hour run every single day, try doing a couple days of cardio. Then add in three to four times per week, some of resistance 32 | P a g e

training. This helps you to not only maintain but even slightly increase your muscle mass while helping you to lose body fat. The seventh outdated weight loss advice is that if you’re going to have a treat, eat less earlier in the day to save your calories. For that treat, the idea was that you’d eat a little bit less earlier in the day in order to save that 300 calories for the donut you want. Here’s why that doesn’t work. Sugar is highly addictive, so once we start eating it, it can be difficult to stop. Also, if you were to have your normal meal before you have your treat, you would have enough protein before that treat, this would stabilize your blood sugar levels. The eighth outdated weight loss tip is to use smaller plates. Old school thought was portion control. Again, simply just cutting down on the amount that you’re eating is not totally the answer. Just eating less will make you hungry and eventually we will give in and we’ll eat those fast sources of energy like sugar or highly refined starches. Discipline can work for a little bit, instead of just trying to eat less, focus on the foods that actually support you to not be hungry. Those that naturally reduce hunger by raising our satiety hormones and that includes high quality sources of protein and fat. The ninth outdated weight loss tip is to cut out dairy. The old school thought is that dairy causes weight gain, especially full fat dairy. Some people do initially lose weight when they cut out dairy and there are some people who just don’t do well with dairy. Therefore, they shouldn’t be eating it. But for those who just lose weight initially, and don’t have issues with dairy, often it’s because of what they’re eating dairy with. Think of what dairy is commonly eaten with. Cheese on nachos, milk and ice cream or in a milkshake, cheese and crackers, or cheese on pizza. It’s often pairing dairy with these highly refined sugars or starches which are insulin spiking. When you combine fat which is in dairy products with these high sugars or high refined starches, we can reach something called a Bliss Point. An Bliss Point acts like creates addictive behavior so it makes it really easy to eat well beyond our body’s needs. Studies have found that full fat dairy products are actually protective against obesity so it’s not the dairy products that are the problem. It is what dairy products are eaten with. So, if you’re going to eat dairy, have it in a salad have it with a cottage cheese or have Greek yogurt or whey protein in a low sugar protein smoothie. The tenth outdated weight loss tip is to eat diuretic foods. Diuretic just means water loss and the old school thought on this is that if you eat diuretic foods, you’ll de-bloat and lose water weight. Typically, the food items you’ll hear on this include things like asparagus and green tea. What’s important to know with this is that losing water weight doesn’t actually address fat at all. All that’s happening is that these foods are stimulating your kidneys to release water and sodium which means you’re probably 33 | P a g e

going to be a little dehydrated. Yes, losing excess water is good to make sure that there’s not excess blood volume that could lead to high blood pressure. However, from a weight loss perspective, you don’t want to just lose water, you want to burn fat. You can get both of those effects of losing excess water and of increasing fat burning by just naturally allowing the hormone insulin to dip down. This can be done a variety of ways. One is eating less insulin spiking foods. Another is eating less frequently, but not necessarily less food. If you feel you have hit a plateau in your weight goals, you want to test out intermittent fasting. Eat adequate amount or protein and fat for breakfast, skip lunch and have a high protein dinner. Try this for a week and see if this get you back on the path to achieve your goals. 10 HEALTHY WEIGHT LOSS TIPS Here are 10 healthy weight loss tips. Think of weight loss as a mind and body Journey because it truly is a whole person experience when we are trying to change our weight. So many people get attached to diets and external information, then we try to follow these rules and plans without including ourselves on the Journey. We fail to understand the habits that we have. We don’t understand why we’re doing them and we don’t truly understand. What we would need to do change them. What happens is when we try to just blindly follow a diet and that doesn’t work, we end up feeling like a failure. That’s just not the case right, we just need to have a better strategy. These 10 tips have really helped others throughout the years. The first tip is to pause, step back and zoom out truly our relationship with food. Is a reflection of our relationship with ourselves and our relationship with our lives. When we can step back and try to look at the patterns and the habits from a larger perspective it can really help us to gain more clarity. Instead of thinking of extra weight as an enemy, try to think of it as a messenger that it has some type of information for you. A question you should ask is if your weight could talk what would it want me to know. In other words, what can I learn from my body and this extra weight right for me. For instance, it might communicate to you that you have to take a few things off your plate and slow down you’re eating. Maybe you have to begin to prioritize yourself or maybe you need to start to shift out some of the types of food that you’re eating. If you just pause and ask this question to yourself, you may be pleasantly surprised at the answers. The second tip is you want to focus on what feels good. So many people believe that feeling good is a reward for weight loss. While yes, physically we can feel better when we get extra weight off of our body, we do have to find a way to create that 34 | P a g e

better feeling experience. On the weight loss Journey feeling better doesn’t mean that we’re are accomplishing our weight loss goals. Just taking actions that feel good all day long means that we are being easier on ourselves. It also means that we’re giving ourselves some grace. We’re giving ourselves a little space. We’re not resisting and pushing and trying hard, rather we’re just softening up a bit so that makes it harder to move ourselves forward. The third tip is to have a game plan. A lot of you may know that intuitive eating has helped people a lot in achieve their weight loss goals. Having some type of game plan for your day is key. Whenever we want to create some type of change in our lives, we need to take the time to give our brains a little bit of direction. Our brains like to be efficient; they like to do what they did yesterday. They like routine, so when we’re trying to create change it’s almost like you’re guiding a toddler. You want to say hey here’s what we’re doing today. So, taking a little bit of time each night before you go to sleep or first thing in the morning when you wake up to create a game plan of what you are going to focus on can be extremely helpful. Remember to keep it small and attainable! Maybe it’s including more vegetables with certain meals during the day. Maybe it’s drinking a certain amount of water or a little more of an exercise you enjoy. Planning ahead of time and have a little bit of a game plan for yourself will help you succeed in your weight loss Journey. The fourth tip is to honor your hunger. So many people have become very accustomed to eating according to dietary systems without a good dietary plan. Usually, when the clock says it’s lunchtime your external cues that tell us it’s time to eat. Being dependent on time we become detached from our natural hunger cues. We don’t really even know if we’re hungry and when we’re hungry and we just are going about eating anyway. So taking the time to pause and just simply ask yourself am I hungry and waiting for the feedback from your body can create a big shift in your weight loss Journey. This can seem like an oversimplified idea, but truly if you haven’t been practicing connecting to your natural hunger signals experiment with it for a few weeks and see for yourself does it make a difference. Sometimes, it’s the simplest tools that can have the most impact, so don’t overlook it just because it sounds easy. It’s easy in theory not necessarily in practice. You can also get into the habit of asking yourself have you had enough halfway through your meal. Pause and check in and ask, have I had enough to eat. Then you can get that feedback from your body and allow that to be your natural guide. The fifth tip is to focus on your day-to-day habits. A favorite quote says, “transformation is a decision not a destination.” Often when we’re trying to lose weight we are so focused on the result and trying to get there, we are not paying attention to 35 | P a g e

the little tiny decisions we make every single day along the day that will affect our goals. The truth is that any type of change or any type of transformation is the accumulation of a whole lot of little decisions on a daily basis. Taking the time to see if you’re hungry, and if so, choosing some vegetables or getting some fresh air instead of a sugary treat. Choose any healthy habit that resonates with you. Practice this for 30 days until it is just something you automatically do. It becomes a part of the person that you are. If you have been on the weight loss Journey for a while, you know that quick fixes are not realistic and they’re not sustainable. Quite simply they just don’t get us the results that we want. Focus on day-to-day habits rather than only your end result. The sixth tip is to practice feeling your feelings. Practice learning how to allow and process emotions. Many of you can relate to and or understand the experience of buffering our feelings with eating food. So, feelings come up there’s emotions there that we don’t know what to do with or we would prefer not to have it. Instead of being with that and staying in that space, we turn to food as a distraction. Then what happens is we may eat a little too much, maybe we feel full, uncomfortable and gain a little bit of weight. We think that we have an overeating problem, so we want to manage and micromanage our food. When really the cause here has nothing to do with food, it’s about learning how to deal with and allow our feelings manifest themselves. This way, you can understand what you’re really needing. Food can only solve one true problem and that is physiological hunger. Also, it can offer us a little bit of comfort and ease, but it can’t solve those emotional difficulties. The best way to move forward out of that space is to have the willingness to stay focus on yourself and your goals. The seventh tip is to get into the habit of celebrating your wins. Our brains are designed to look for problems. That’s what they do they want to keep us safe. They want to keep us warm, and they want to keep us protected. They’re always going to look for what you did wrong throughout the day. You really want you to get in the practice of reflecting on your day and asking yourself what went well. It could be the littlest thing done right, but should bring it to your attention to show it to yourself. It is a form of positive reenforce hat will help you succeed in achieving your goals. Then you can begin to get in the habit of seeing and noticing what is working and what is going well. Then you can begin to tip the momentum in the opposite direction and in a very positive way. The eight tip is to be reflective when it comes to weight loss. Most people are in the habit of self-rejection. I encourage you to do is self-reflection right. I don’t care what 36 | P a g e

your plan is right now. You should focus on yourself as there will be times when you will fall off track. There will be times when you haven’t quite figured out how to implement the things that you’re wanting to do. In this space be reflective, be curious and notice why was it has been hard for you. Think of what you can do that will make it easier to stay on track. The habitual pattern for most dieters is to make a mistake and then go into self-rejection, beating themselves up. You need to know that making a mistake is never the problem. Quitting is the problem. You need to learn and focus on a successful outcome and forget the failures. Be reflective and curious so that you can learn as you move forward. The ninth tip is to keep it simple. So often people want to go from zero to 90 right away – taking a shortcut to success. We think that by going on some extreme diet plan or dietary system we’ll succeed in a short time. We’re completely overlooking the basics, so keep it simple. Ask yourself am I drinking enough water each day, so that when you use the bathroom your pee is clear? Am I including at least five servings of vegetables on my plate every single day? Have I shifted the base of my diet to real whole foods? Am I walking or moving my body in a way each and every day that feels good and gets my blood flowing? Am I getting enough rest every single night? You should write down one of those things as they are the basics to accomplishing your goals With those you are creating a small game plan for yourself every single day. You doing those things consistently as a baseline to your success. If you’re not don’t add more to your plate, instead start with the basics again. I know these aren’t like the sexy strategies that you want, but these are the things that work. You must get into the habit of creating these healthy day-to-day basics and that’s where the change begins to happen. The tenth tip is that weight loss is a Journey. Weight loss takes time and let it become a part of your daily life. Ask yourself how can I make this easier for myself? How can I make this more doable for myself? You know a lot of times we will set goals and then when we’re not reaching them, we just kind of wash our hands of them and deem ourselves not capable. We have to give ourselves the opportunity to grow into the person we desire to be. 37 | P a g e

Setting yourself up to win this weight loss Journey is truly it’s a lifestyle change. For many of us it is a conversation about who we want to become. What habits we want to embody. It requires a personality shift to a certain degree. To success in a real lifestyle change, be easy with yourself on the Journey as you learn how to grow into that space. GOOD LUCK ON YOUR WEIGHT LOSS JOURNEY There’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape. If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing. From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day. The problem is, although very restrictive diets and elimination meal plans will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks. Here is a summary for some of the best dieting tips to improve your health and help you lose weight. 1. Fill up on Fiber Fiber is found in healthy foods including vegetables, fruits, beans and whole grains. Studies have shown that simply eating more fiber-rich foods can help you lose weight and keep it off. Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds. 2. Ditch Added Sugar Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease. Plus, foods like candy, soda and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy. Cutting out foods high in added sugars is a great way to lose excess weight. It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading nutrition labels is a must. 3. Make Room for Healthy Fat While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals. 38 | P a g e

In fact, following a high-fat diet that’s rich in foods like olive oil, avocados and nuts has been shown to maximize weight loss in several studies. What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track. 4. Minimize Distractions While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight. 5. Walk Your Way to Health Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss. While different types of activity are important when you’re attempting to get in shape, walking is an excellent and easy way to burn calories. In fact, just 30 minutes of walking per day has been shown to aid in weight loss. 6. Bring out Your Inner Chef Cooking more meals at home has been shown to promote weight loss and healthy eating. Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check. What’s more, preparing meals at home allows you to experiment with new, healthy ingredients while saving you money at the same time. 7. Have a Protein-Rich Breakfast Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss. Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds. Increasing protein intake in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day. 8. Don’t Drink Your Calories While most people know they should avoid sodas and milkshakes, many people don’t realize that even drinks advertised to boost athletic performance or improve health can be loaded with unwanted ingredients. Sports drinks, coffee beverages and flavored waters tend to be very high in calories, artificial colorings and added sugar. Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much. Instead, focus on hydrating with water to minimize the number of calories you drink throughout the day. 39 | P a g e

9. Shop Smart Creating a shopping list and sticking to it is a great way to avoid buying unhealthy foods impulsively. Plus, making a shopping list has been shown to lead to healthier eating and promote weight loss. Another way to limit unhealthy purchases at the grocery store is to have a healthy meal or snack before you go shopping. Studies have shown that hungry shoppers tend to reach for higher-calorie, unhealthy foods. 10. Stay Hydrated Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight. One study of over 9,500 people found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated. What’s more, people who drink water before meals have been shown to eat fewer calories. 11. Practice Mindful Eating Rushing through meals or eating on the go may lead you to consume too much, too quickly. Instead, be mindful of your food, focusing on how each bite tastes. It may lead you to be more aware of when you are full, decreasing your chances of overeating. Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating. 12. Cut Back on Refined Carbs Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread. These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time. Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes. They’ll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates. 13. Lift Heavier to Get Lighter Although aerobic exercise like brisk walking, running and biking is excellent for weight loss, many people tend to focus solely on cardio and don’t add strength training to their routines. Adding weight lifting to your gym routine can help you build more muscle and tone your entire body. 40 | P a g e

What’s more, studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest. 14. Set Meaningful Goals Fitting into jeans from high school or looking better in a swimsuit are popular reasons why people want to lose weight. However, it’s much more meaningful to truly understand why you want to lose weight and the ways that weight loss may positively affect your life. Having these goals in mind may help you stick to your plan. 15. Avoid Fad Diets Fad diets are promoted for their ability to help people lose weight fast. However, these diets tend to be very restrictive and not easy to maintain. This leads to yo-yo dieting, where people lose pounds, only to gain them back. While this cycle is common in those trying to shape up quickly, yo-yo dieting has been linked to a greater increase in body weight over time. Additionally, studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure and metabolic syndrome. These diets may be tempting, but finding a sustainable, healthy eating plan that nourishes your body instead of depriving it is a much better choice. 16. Eat Whole Foods Keeping track of exactly what is going into your body is a great way to get healthy. Eating whole foods that don’t come with an ingredient list ensures that you are nourishing your body with natural, nutrient-dense foods. When purchasing foods with ingredient lists, less is more. If a product has lots of ingredients that you are unfamiliar with, chances are it is not the healthiest option. 17. Buddy Up If you are having trouble sticking to a workout routine or healthy eating plan, invite a friend to join you and help you stay on track. Studies show that people who slim down with a friend are more likely to stick with weight loss and exercise programs. They also tend to lose more weight than those who go it alone. Plus, having a friend or family member with the same health and wellness goals can help you stay motivated while having fun at the same time. 18. Don’t Deprive Yourself Telling yourself that you will never have your favorite foods again is not only unrealistic, but it may also set you up for failure. Depriving yourself will only make you want the forbidden food more and may cause you to binge when you finally cave in. 41 | P a g e

Making room for appropriate indulgences here and there will teach you self-control and keep you from feeling resentful of your new, healthy lifestyle. Being able to enjoy a small portion of a homemade dessert or indulging in a favorite holiday dish is part of having a healthy relationship with food. 19. Be Realistic Comparing yourself to models in magazines or celebrities on TV is not only unrealistic — it can also be unhealthy. While having a healthy role model can be a great way to stay motivated, being overly critical of yourself can set you back and may lead to unhealthy behaviors. Try focusing on how you feel rather than concentrating on how you look. Your main motivations should be to get happier, fitter and healthier. 20. Veg Out Vegetables are loaded with fiber and the nutrients your body craves. What’s more, increasing your vegetable intake can help you lose weight. In fact, studies show that simply eating a salad before a meal can help you feel full, causing you to eat less. Additionally, filling up on veggies throughout the day can help you maintain a healthy weight and may decrease your risk of developing chronic diseases like heart disease and diabetes. 21. Snack Smart Snacking on unhealthy foods can cause weight gain. An easy way to help shed pounds or maintain a healthy weight is to make an effort to have healthy snacks available at home, in your car and at your place of work. For example, stashing pre-portioned servings of mixed nuts in your car or having cut-up veggies and hummus ready in your fridge can help you stay on track when a craving strikes. 22. Fill the Void Boredom may lead you to reach for unhealthy foods. Studies have shown that being bored contributes to an increase in overall calorie consumption because it influences people to eat more food, healthy and unhealthy. Finding new activities or hobbies that you enjoy is an excellent way to avoid overeating caused by boredom. Simply going for a walk and enjoying nature can help get you in a better mindset to stay motivated and stick to your wellness goals. 23. Make Time for Yourself 42 | P a g e

Creating a healthier lifestyle means finding the time to put yourself first, even if you don’t think it’s possible. Life often gets in the way of weight loss and fitness goals, so it is important to create a plan that includes personal time, and stick to it. Responsibilities like work and parenting are some of the most important things in life, but your health should be one of your top priorities. Whether that means preparing a healthy lunch to bring to work, going for a run or attending a fitness class, setting aside time to take care of yourself can do wonders for both your physical and mental health. 24. Find Workouts You Actually Enjoy The great thing about choosing a workout routine is that there are endless possibilities. While sweating through a spin class might not be your cup of tea, mountain biking in a park might be more up your alley. Certain activities burn more calories than others. However, you shouldn’t choose a workout based solely on the results you think you’ll get from it. It’s important to find activities that you look forward to doing and that make you happy. That way you are more likely to stick with them. 25. Support Is Everything Having a group of friends or family members that supports you in your weight and wellness goals is critical for successful weight loss. Surrounding yourself with positive people who make you feel good about creating a healthy lifestyle will help you stay motivated and on track. In fact, studies have shown that attending support groups and having a strong social network helps people lose weight and keep it off. Sharing your goals with trustworthy and encouraging friends and family can help you stay accountable and set you up for success. If you don’t have a supportive family or group of friends, try joining a support group. There are a large number of groups that meet in person or online. Adding the Right Food Can and Will Make a Difference It is important to recognize that when it comes to weight loss, there is no universal solution. It is recommended to incorporate a diverse range of nutritious foods that are high in protein and fiber, as they can help manage cravings and promote feelings of fullness when consumed as part of a well-rounded diet. The key is to strike a balance in our daily food intake to achieve a healthier and more sustainable outcome. Here are some weight loss foods to add to your daily diet: Chia Seeds, Dark Chocolate 43 | P a g e

Avocados Spinach Berries Quinoa Chickpeas Yogurt Eggs Sweet Potatoes Chia Seeds Chia seeds are a nutritional powerhouse that should not be underestimated. These tiny seeds are jam- packed with essential healthy fats and iron, which can give your metabolism and digestive health a much-needed boost. In addition, studies have shown that regular consumption of chia seeds can help regulate blood pressure and sugar levels, making them an excellent addition to any diet. But what sets chia seeds apart from other superfoods is their unique ability to suppress hunger pangs. When mixed with water, chia seeds expand up to 10 times their size, creating a gel-like substance that keeps you feeling full for hours. This makes them an ideal snack for those looking to curb their appetite and maintain a healthy weight. Dark Chocolate Dark chocolate is widely considered to be the purest form of chocolate, and for good reason. Not only is it delicious, but it also boasts a range of health benefits that make it a great addition to any diet. One of the most significant benefits of dark chocolate is its ability to aid in weight loss. Unlike other types of chocolate, dark chocolate does not contain sugar or milk, making it a healthier option for those looking to shed a few pounds. Additionally, dark chocolate is packed with monounsaturated fatty acids, which can help boost your metabolism and allow you to burn calories faster. 44 | P a g e

Avocados Avocados are a nutritional powerhouse, packed with dietary fiber, potassium, monounsaturated fatty acids, and phytochemicals. Those who incorporate this green superfood into their diet tend to have lower body weight, BMI, and waist circumference than those who do not. Despite being higher in calories than other fruits and vegetables, avocados can actually aid in weight loss due to their satisfying combination of fat and fiber. In fact, a study found that consuming half a medium-sized avocado daily was linked to an overall improvement in diet quality and a 50% reduction in the risk of metabolic syndrome. So, if you're looking to improve your health and slim down, consider adding avocados to your diet. Spinach check. Incorporating a cup of spinach into your daily meals can be a game-changer in your weight loss Journey. Spinach is a powerhouse of insoluble fiber, which aids in shedding those extra pounds. This type of fiber keeps you feeling full for a longer period, preventing the absorption of calories in your body. By doing so, spinach provides you with a sufficient amount of fiber while keeping your calorie intake in So, why not add a cup of spinach to your daily diet and witness the difference for yourself? Not only will it help you in your weight loss goals, but it also provides numerous health benefits. Say goodbye to stubborn body fat and hello to a healthier, happier you! Berries Berries, such as strawberries, blackberries, blueberries, and cherries, are a powerhouse of nutrition and fiber. These delicious fruits are not only low in calories but also packed with essential vitamins, minerals, and antioxidants. If you're looking to shed some belly fat and flatten your stomach, swapping out unhealthy snacks for berries is a smart move. Not only will you be cutting down on calories, but you'll also be fueling your body with the nutrients it needs to thrive. 45 | P a g e

Quinoa Quinoa is a highly sought-after plant-based protein that has gained immense popularity as a dietary staple. This superfood is enriched with a plethora of essential nutrients, including proteins, potassium, phosphorus, copper, zinc, vitamin E and B6, thiamine, iron, and magnesium. Additionally, quinoa is an excellent source of dietary fiber, which plays a crucial role in promoting healthy digestion. As we all know, maintaining a healthy digestive system is a vital aspect of any weight loss Journey. Poor digestion can wreak havoc on your metabolism, making it challenging to achieve your desired weight loss goals. Therefore, incorporating quinoa into your diet can be a game-changer in your quest for a healthier lifestyle. Chickpeas Chickpeas are an excellent addition to any weight loss diet due to their ability to keep you feeling full for longer periods of time and control your appetite. This is due to their high fiber and protein content, which has been shown in research studies to reduce calorie intake during the next meal. In fact, women who consumed chickpeas instead of white bread consumed fewer calories overall. But the benefits of chickpeas don't stop there. They are also a great source of fiber for people with diabetes, helping to regulate blood sugar levels. Additionally, chickpeas contain essential minerals such as calcium, iron, and phosphorus, which promote healthy and strong bone structure. Incorporating chickpeas into your diet is a simple and delicious way to improve your overall health and achieve your weight loss goals. Try adding them to salads, soups, or even as a crunchy snack on their own. With their numerous health benefits and versatility in the kitchen, chickpeas are a must-have for any healthy diet. 46 | P a g e

Yogurt Incorporating yogurt into your daily diet can ignite your body's fat-burning mechanisms, accelerate weight loss, and help you achieve a slimmer waistline. Research has demonstrated that individuals who are overweight and consume three servings of fat-free yogurt per day lost 22% more weight and 61% more body fat than those who solely reduced their caloric intake without increasing their calcium intake. Additionally, individuals who consumed yogurt lost 81% more belly fat than those who did not consume yogurt. These findings highlight the significant benefits of incorporating yogurt into your diet for weight loss and overall health. Eggs Eggs are a highly nutritious food that is low in calories and rich in protein. Incorporating eggs into a calorie-controlled diet can aid in weight loss. Research has shown that consuming eggs can increase metabolism and promote feelings of fullness, making it easier to stick to a healthy eating plan. In fact, starting the day with an egg-based breakfast can prevent overeating and the consumption of unnecessary calories throughout the day. So, if you're looking for a simple and effective way to support your weight loss goals, consider adding eggs to your daily diet. Sweet Potatoes Sweet potatoes have fewer calories than regular potatoes, and when served with the skin on, they are packed with fiber. This dietary fiber helps to absorb water, making you feel fuller and more satisfied, which can help you stick to a low-calorie diet. Additionally, sweet potatoes have the unique ability to shrink fat cells, making them an excellent choice for weight loss. By eating sweet potatoes, you can rehydrate your cells and improve your body's metabolism, which can help prevent fat from accumulating in your body. Furthermore, sweet potatoes can help regulate your body's pH levels and flush out toxins, making them a healthy and delicious addition to any diet. 47 | P a g e

THE BOTTOM LINE Losing weight can be a daunting task, but it doesn't have to be. With so many options available, it can be challenging to determine the best approach. However, the key to successful, long-term weight loss is finding a healthy eating and exercise plan that you can stick to for life. While fad diets may seem tempting, they often do more harm than good. These diets can be unhealthy and deprive your body of the nutrients and calories it needs, leading to a return to unhealthy habits once you've reached your weight loss goal. Instead, focus on being more active, eating whole foods, cutting back on added sugar, and making time for yourself. It's important to remember that this is not an all-or-nothing process. If you're struggling to commit to all the suggestions in this eBook, start with just a few that you think will work for you. These small changes can help you reach your health and wellness goals in a safe and sustainable way. Just remember, losing weight doesn't have to be a daunting task. By finding a healthy eating and exercise plan that works for you, you can achieve successful, long-term weight loss. Be more active, eat whole foods, cut back on added sugar, and make time for yourself. Start small and work your way up to a healthier, happier you. Good Luck on Your Weight Loss Journey 48 | P a g e