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3 Simple Strategies for Sustainable Weight Loss

May 18, 2017


Is losing weight an uphill battle? Barring any serious medical conditions, here are a few strategies (lifestyle practices) that you can adapt that almost guarantee you will lose weight and keep it off. They do not involve counting calories or portion sizing, but as always your foods as much as possible should be whole and nutrient dense. 90% of weight control is what and how you eat. For some people these practices might appear to be rather drastic changes and perhaps difficult to employ if you have a family for instance, but be brave… do give them a try. Be willing to stretch beyond your current experience!


 No. 1  Two Raw Meals a day. If you eat 3 meals a day, eat two of your meals raw. Nothing in between. If you must, then let it be a whole food (fruit or vegetable). Eating nutrient dense raw foods can be done easily. For breakfast I do a fiber packed bowl of chopped fruit (apples, bananas, strawberries, blueberries, pineapple) with raw nuts and seeds, (slivered almonds, walnuts, pecans, sunflower seeds, etc) or a nutrient packed green smoothie. For lunch almost always I have a power packed delicious salad. You have a plethora of nutrient dense leafy greens to pick from (spinach, kale, watercress, romaine, etc) add cukes, avocado, radish, etc and then something sweet like raw apple or strawberries.  A 3rd cup of some kind of legume (kidney, pinto, chickpea) for a good protein. Top off with a generous sprinkle of  seeds and nuts (sunflower, pepita, almonds) and you're good to go. The third meal could almost be anything, but much better to keep it wholesome. I love soups and one dish meals, but of course there are hundreds of other  delightful nutrient packed recipes to indulge.


No. 2  Twice a week do a mini-fast. Don’t eat anything for a period of 16 to 18 hours. I usually do this every weekend. And for an extra amount of fat burn, do some moderate exercise on that empty stomach.

So let’s say if I finish my last meal at 6 or 7 on Friday evening I will not eat again until around noon on Saturday. Often my Saturday and Sunday mornings include a 3 mile moderate hike. I really like this practice because it helps me be aware of how my body feels without food. If you try it you will begin to experience that this empty feeling is really okay, and that it actually feels good to give your digestive system an extended rest period on a regular basis.


No. 3  Only eat twice a day, period. (mini-fasts every day) Uh oh... I mean for those of us who work from home.

Make sure these meals are well balanced (carb, protein, fat) and of course nutrient dense. What a day might look like: Warm tall glass of lemon water in the morning around 6 or 7. Scheduled routine & busy work till around 10 am. Finish breakfast no later than 11 am. Eat the last meal around 4:30 or 5 pm. Finish the day around 9:30 pm with a Coconut Milk Turmeric drink, electronics off and book in hand till your eye lids are just way too heavy for another word. 


I love eating in a way that naturally keeps my weight in check and I never feel deprived. I know exactly how much and how often I can have something just for the fun and taste of it. If I go out with friends and they want to have an ice cream cone I know I can enjoy that cone, totally guilt free. It becomes truly a treat because it’s not something I’m ever having on a regular basis. But an interesting thing happens… quite often when you’ve gone a long time without all the refined sugars and processed foods, they don’t always taste that great anymore. You will usually find them overly sweet or overly salty and won’t really want to indulge. It’s just a natural good thing that happens. Your taste buds have become retrained to desire wholesome foods…so you see… it’s not so difficult!


Don't think you have the discipline or don't really know how to do it?.... You can always Get Your Healthy On with me.... CANDACE WILLIAMS, your "Get Results" Transformational Health Coach to put some habit change strategies into action. Click here to see my programs.



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