Join us for this 4 part series as we uncover just how to remain successful in the weight loss game, year round. Each segment will cover 3 realistic steps each of us can take to ultimately reach our goals.
What works for one person may not work for the next.
When making changes, some people (like me) prefer to go all-in and change everything at the same time.
But others prefer the longer, slower approach… making small changes, one at a time.
Neither approach is better than the other, it’s just that people have different personalities and like to approach lifestyle changes differently.
When making changes, some people (like me) prefer to go all-in and change everything at the same time.
But others prefer the longer, slower approach… making small changes, one at a time.
Neither approach is better than the other, it’s just that people have different personalities and like to approach lifestyle changes differently.
This series is for those who prefer the longer, slower approach.
We'll explain how to adopt a healthy, real food based diet in 12 simple, easily manageable steps.
You can do one step per week, one every two weeks, or one per month… whichever suits you. Waiting until you get used to one change before making the next is a good idea.
Whatever you do, you should start seeing results right away, because each step can have a powerful effect.
When you’re done with this, you should have lost a significant amount of weight and improved your health, both physical and mental, in every way imaginable.
Remember… habit puts willpower on autopilot. Changes in lifestyle and behavior can be tough in the beginning, but become effortless when you turn them into a habit.
By mastering one small habit at a time, you will set yourself up for long-term success.
Here are 3 of the 12 Baby Steps to take for permanent weight loss and optimal health
We'll explain how to adopt a healthy, real food based diet in 12 simple, easily manageable steps.
You can do one step per week, one every two weeks, or one per month… whichever suits you. Waiting until you get used to one change before making the next is a good idea.
Whatever you do, you should start seeing results right away, because each step can have a powerful effect.
When you’re done with this, you should have lost a significant amount of weight and improved your health, both physical and mental, in every way imaginable.
Remember… habit puts willpower on autopilot. Changes in lifestyle and behavior can be tough in the beginning, but become effortless when you turn them into a habit.
By mastering one small habit at a time, you will set yourself up for long-term success.
Here are 3 of the 12 Baby Steps to take for permanent weight loss and optimal health
1. Eat More Protein to Boost Your Metabolism and Reduce Your Appetite, Making Future Changes Easier
Before we subtract, we add.
This first step will change your metabolism in a way that makes subsequent changes easier.
First of all, protein actually boosts your metabolic rate… that is, how many calories you burn at rest.
The studies show that high protein diets boost metabolism by 80 to 100 calories per day, compared to low protein diets (1, 2).
Second of all, protein can reduce your appetite, making you automatically eat less of other calorie sources (3, 4).
In one study, eating protein at 30% of calories caused an automatic reduction in calorie intake of 449 calories per day. The people lost 4.9 kg (11 lbs) in 12 weeks, without intentionally restricting anything (5).
Of course… adequate protein also has many other benefits, including increased muscle mass, stronger bones, lower blood pressure, to name a few (6, 7, 8).
Good protein sources include meat, poultry, fish, seafood, eggs and full-fat dairy products (if you can tolerate them). Some people like beans and legumes, which are absolutely fine if properly prepared.
I recommend eating about 1.5-2.5 grams of protein per kilogram of bodyweight, or 0.7-1.1 grams per pound.
You don’t really need to weigh or measure this, but it may be a good idea to track your foods in the beginning to make sure you are getting enough.
Eating more protein is the easiest, simplest and most delicious way to give your metabolism a nudge towards a lower body weight, reduced appetite and better health. It will also make the rest of the changes easier.
This first step will change your metabolism in a way that makes subsequent changes easier.
First of all, protein actually boosts your metabolic rate… that is, how many calories you burn at rest.
The studies show that high protein diets boost metabolism by 80 to 100 calories per day, compared to low protein diets (1, 2).
Second of all, protein can reduce your appetite, making you automatically eat less of other calorie sources (3, 4).
In one study, eating protein at 30% of calories caused an automatic reduction in calorie intake of 449 calories per day. The people lost 4.9 kg (11 lbs) in 12 weeks, without intentionally restricting anything (5).
Of course… adequate protein also has many other benefits, including increased muscle mass, stronger bones, lower blood pressure, to name a few (6, 7, 8).
Good protein sources include meat, poultry, fish, seafood, eggs and full-fat dairy products (if you can tolerate them). Some people like beans and legumes, which are absolutely fine if properly prepared.
I recommend eating about 1.5-2.5 grams of protein per kilogram of bodyweight, or 0.7-1.1 grams per pound.
You don’t really need to weigh or measure this, but it may be a good idea to track your foods in the beginning to make sure you are getting enough.
Eating more protein is the easiest, simplest and most delicious way to give your metabolism a nudge towards a lower body weight, reduced appetite and better health. It will also make the rest of the changes easier.
2. Start Eating a Healthy Breakfast, Preferably With Eggs
The second step involves changing one of your daily meals… breakfast.
Most people are eating cereal or something similar for breakfast, but that really is the worst thing you can eat at the start of the day.
Most breakfast cereals are loaded with refined carbs and sugar (even the healthy looking ones).
Eating this stuff for breakfast will spike your blood sugar, leading to a crash a few hours later… followed by cravings for another high-carb meal (9).
Instead, eat eggs for breakfast.
Eggs are pretty much the perfect breakfast food… they’re high in protein, healthy fats and contain a ton of nutrients (10).
There are a few studies showing that if you replace a grain-based breakfast (bagels) with eggs, it can help you lose fat (11, 12).
Eggs are best served with vegetables or a fruit… but you can have quality bacon with them if you want.
If you can’t eat eggs for some reason, any high-protein, nutrient dense food will suffice.
There really is NO valid excuse not to eat a healthy breakfast. Once you get this into a routine, preparing an egg-based breakfast doesn’t take more than 5-10 minutes, at most. Just set your alarm a bit earlier.
That being said, there is no need to eat breakfast in the morning if you don’t feel like it, just make sure that your first meal of the day is a healthy one.
Bottom Line: Eating a healthy, nutrient-dense breakfast with protein and healthy fats is the best way to start the day.
Most people are eating cereal or something similar for breakfast, but that really is the worst thing you can eat at the start of the day.
Most breakfast cereals are loaded with refined carbs and sugar (even the healthy looking ones).
Eating this stuff for breakfast will spike your blood sugar, leading to a crash a few hours later… followed by cravings for another high-carb meal (9).
Instead, eat eggs for breakfast.
Eggs are pretty much the perfect breakfast food… they’re high in protein, healthy fats and contain a ton of nutrients (10).
There are a few studies showing that if you replace a grain-based breakfast (bagels) with eggs, it can help you lose fat (11, 12).
Eggs are best served with vegetables or a fruit… but you can have quality bacon with them if you want.
If you can’t eat eggs for some reason, any high-protein, nutrient dense food will suffice.
There really is NO valid excuse not to eat a healthy breakfast. Once you get this into a routine, preparing an egg-based breakfast doesn’t take more than 5-10 minutes, at most. Just set your alarm a bit earlier.
That being said, there is no need to eat breakfast in the morning if you don’t feel like it, just make sure that your first meal of the day is a healthy one.
Bottom Line: Eating a healthy, nutrient-dense breakfast with protein and healthy fats is the best way to start the day.
3. Replace Crappy Fats and Oils With Good Fats and Oils
Simply replacing unhealthy fats and oils with healthier ones can have a major impact on your health down the line.
Most people are eating a lot of seriously unhealthy fats… including trans fats and refined vegetable oils.
Although trans fat consumption has gone down in the past few years and decades, it is still way too high.
To avoid trans fats, make sure you read the label on anything you eat. If it says “hydrogenated” or “partially hydrogenated” anywhere on the label, avoid it.
Refined vegetable oils are also problematic. They have a different composition than other more natural fats, being unnaturally high in Omega-6 fatty acids. This includes corn oil, soybean oil, cottonseed oil and several others.
Without getting into the details (you can read about them here), consuming vegetable oils may be leading to increased inflammation and oxidative damage in the body, potentially raising your risk of heart disease and cancer (13, 14, 15, 16).
Instead of these nasty fats and oils, choose fats that are mostly saturated and/or monounsaturated. Grass-fed butter, coconut oil, olive oil, avocado oil and others. Whole nuts are an excellent source of fat as well.
Bottom Line: The relatively simple act of replacing trans fats and high Omega-6 vegetable oils with healthy, traditional fats should lead to some pretty impressive health benefits and make your body function better.
Most people are eating a lot of seriously unhealthy fats… including trans fats and refined vegetable oils.
Although trans fat consumption has gone down in the past few years and decades, it is still way too high.
To avoid trans fats, make sure you read the label on anything you eat. If it says “hydrogenated” or “partially hydrogenated” anywhere on the label, avoid it.
Refined vegetable oils are also problematic. They have a different composition than other more natural fats, being unnaturally high in Omega-6 fatty acids. This includes corn oil, soybean oil, cottonseed oil and several others.
Without getting into the details (you can read about them here), consuming vegetable oils may be leading to increased inflammation and oxidative damage in the body, potentially raising your risk of heart disease and cancer (13, 14, 15, 16).
Instead of these nasty fats and oils, choose fats that are mostly saturated and/or monounsaturated. Grass-fed butter, coconut oil, olive oil, avocado oil and others. Whole nuts are an excellent source of fat as well.
Bottom Line: The relatively simple act of replacing trans fats and high Omega-6 vegetable oils with healthy, traditional fats should lead to some pretty impressive health benefits and make your body function better.
This information is perfect to get you started off on the right foot. It's important to remember that excess weight doesn't happen over night. So it's not going to come off over night.
If you're really serious about losing that excess weight once and for all, then let's do this the right way. Follow along with our series and know we are here, just a phone call away, when you need. Ultimate Body Aesthetics has tools that can make this lifestyle change more manageable for today's busy lifestyle. We understand that everyone faces challenges and our professional staff has the answers that can help you achieve your goals.
If you're really serious about losing that excess weight once and for all, then let's do this the right way. Follow along with our series and know we are here, just a phone call away, when you need. Ultimate Body Aesthetics has tools that can make this lifestyle change more manageable for today's busy lifestyle. We understand that everyone faces challenges and our professional staff has the answers that can help you achieve your goals.