“If you want to reach and maintain a healthy weight, then cut the C.R.A.P. (Calorie Rich and Processed Foods).”
Reaching and maintaining a healthy weight is one of the biggest health challenges in America. Most American’s have the desire to achieve a healthy weight; however, our culture, environment and awareness have gotten us into trouble. The average American is overweight or obese!
The primary cause of being at an unhealthy weight comes down to our daily lifestyle choices. Most importantly, our nutrition is the single most important factor in reaching and maintaining a healthy weight. To take that one step further, I would define healthy nutrition as eating and drinking foods and beverages that add value to human health and limiting/avoiding those foods and beverages that negatively affect human health.
In our current world of “accepting” everything. We need to understand that excess body weight is a health risk. However, we can make lifestyle changes to decrease our body weight, our risk and improve and strengthen our health! We can improve and change our lifestyle and behaviors to reach and maintain a healthy weight.
Behavior changes we can make include but are not limited to:
Sleep Well (aim for 7-9 hours nightly)
Move more (increase physical activity)
Eat well (Consume more whole-food plant-based foods including vegetables, fruits, whole grains, and legumes-beans, peas, lentils)
Pre-load with water (a few cups of water before each meal)
Pre-load with low calorie foods (unprocessed vegetables and fruits)
Eat slow (each meal should take roughly 15-20 minutes
Fast after 7pm (avoid eating after dinner)
Avoid oil, butter, margarine (avoid pure fat)
Hydrate throughout the day (drink plenty of water)
De-Flour your diet and limit processed foods (avoid these high calorie foods)
Front-load your calories (Eat more earlier in the day and less later in the day)
Time restrict your eating (eat within a 12-hour period daily)
Weigh yourself frequently (once or twice daily – morning and evening)
Remember, when it comes to your nutrition, please remember to cut the C.R.A.P. (calorie-rich and processed foods).
No matter where you are right now, you can improve your health by changing your lifestyle behaviors.
"Know your priority, get the right tools, take action, focus your actions, practice consistency and stay with it until you accomplish your goal. "