Hello! I want to welcome you to the Body By Patrick podcast. My name is, Patrick Ocheni. On today’s topic, we are going to talk about how to eat to lose weight without yo-yo dieting.
If you’ve been listening to my podcast for some time now, you know that one of the keys to success is watching what you eat or adjusting your nutrition to support your weight loss slash fat loss goals.
Before I get started, I want to talk about three things to keep in mind when you are trying to eat to lose weight: The type of food that you eat, the amount of food that you eat, and the timing of when you eat your food is very, very crucial to being able to successfully lose weight without yo-yo dieting.
Now, without further ado, I’m going to share with you in no particular order all the tips I have for you on how you should be eating in order for you to lose weight without yo-yo dieting. So, here we go…
You want to eat low sodium meals.
You want to eat foods that are low on the glycemic index. These are foods that will not spike your insulin level almost instantaneously.
You want to eat high fiber foods to help with digestion.
You want to stay away from or minimize the eating of refined sugar or processed foods.
You also, if your lifestyle permits, you want to eat no later than 7:00 PM.
You want to eat tons of vegetables. You can never, ever, ever go wrong with eating a lot of vegetables.
You want to minimize how much fruit that you eat. I know fruits are good for you, but you cannot eat ten pineapples in one day. It’s simply not going to work for you.
You want to do your best not to eat carbs after 3:00 PM. Carb is meant to provide you with energy and most people are not doing anything strenuous after 3:00 PM.
You want to drink almost exclusively water. So, you do not want to be drinking your calories.
You want to avoid genetically modified foods.
You want to stay away from fried foods. A lot of fried foods contain hydrogenated oils, which is bad news for your body.
You want to minimize eating out especially at the beginning of your weight loss journey.
You want to reduce foods that are made with white flour, like bread, bagels, pasta, crackers, things like that.
You want to minimize the eating of high fat plant foods like avocado, almond butter. Okay. Those are really good for you, but the problem is they are very calorie dense.
You want to eliminate pre-packaged meals. They are usually filled with a bunch of salt and things that are essentially not good for your body. You want to try to make your own food as best as you can.
Finally, in general, if it’s made by man don’t eat it. So you want to stick with whole foods that are found in nature: potatoes, rice, beans, things like that not made in the lab.
So, that was a bunch of tips on how to eat to lose weight. What you want to do is come up with a strategy. To help you come up with a strategy, you want to keep a food diary. You want to keep a food diary of when you’re eating, how much you’re eating, and what you’re eating.
You will be able to see in black and white what your eating habits are or what your eating habit is. Sometimes, most people think they’re eating healthy or they’re eating very little, but then it turns out they’re eating way more than they realize.
So, by keeping a food diary, you’ll be able to see, oh wow, I eat a lot after 8:00 PM. Oh wow, I tend to drink too much alcohol over the weekend. Oh wow, it looks like I eat too much cocoa puffs in the morning. Okay. So, you know, seeing is believing and you want to become aware. That’s what a food dairy is going to do for you.
Remember, losing weight is not about just eating for the now. You have to come up with a strategy that is sustainable for you over the long haul. Remember, you want to avoid yo-yo dieting. You want to make whatever strategy you come up with to be a long-term lifestyle. Okay. A long term lifestyle.