1. Focus on nutrient-dense foods
Weight loss and nutrition are all about return on investment. Stick with the following suggestions so you will feel energized and satiated throughout the day. Vegetables, starchy veggies (think potatoes, corn), and fruit provide a robust profile of nutrients. Consuming mainly whole-grain carbohydrates such as brown rice, whole-wheat pasta, bulgur wheat, and quinoa is an ideal base to add to your routine. They help with keeping us full, stabilizing our blood sugar, and helping with cardio and bowel health. Nuts and seeds are high in fat BUT are extremely healthy and DO support weight loss. They contain unsaturated fat, which has been linked with a reduced risk of heart disease as well!
2. Prioritize that protein
It is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have sufficient carbs or protein. As you lose weight, your body loses both muscle and fat. During this process, it is especially important that you continue to eat sufficient protein consistently. Having adequate protein fuels fat burning while preserving lean muscle.
3. Eat that fiber
This nutrient is SO underrated! Focus on high-fiber foods, you’ll feel satiated for HOURS! Many Americans do not even get the American Heart Association’s recommendation of 25 grams per day. High-fiber foods include leafy greens, fruit, legumes (includes beans, lentils), and high fiber carbs (think millet, couscous).
4. Pay attention to your hunger cues
If you feel hungry, and your body is telling you it needs a snack, take time to refuel with some protein, like roasted chickpeas. When you understand your hunger cues, you tune into the needs of your body and effortlessly avoid mindless eating and unnecessary calories.
5. Keep food avail in your fridge
Such an easy concept-don’t leave your meals to last-minute decisions. You don’t have to spend hours planning and/or prepping! What you will need to do is keep food on hand, so you don’t end up getting takeout. Easy meals to have available are frozen veggies/fruit, quick-cooking grains, pre-chopped veggies, kale, canned beans, lentils, pre-marinated tofu, tempeh, nuts/seeds, tahini, and sauces. When you have a well-stocked kitchen, there’s no excuse NOT eat delicious, plant-based meals.