When you want to lose weight, but you don’t know where to start.

Losing weight is probably the number one thing people bring up to me as a concern when they see me for sessions or even chat with me in normal conversation. First, friends or family like to share with me whatever recent idea they have read about or heard about (but probably only did it for a few days) and ask what I think. They usually insist or defend their idea, even if I tell them what I think about it.

Then, they usually become apologetic about not having been to the gym or how they’ve fallen off the wagon lately and need to lose weight. They’ll summarize with their own final analysis that usually states the single and final reason they aren’t where they want to be healthwise:

“I just need to go back to no carbs, it’s the only thing that works.” (false.)

“I need to get better about intermittent fasting, it worked for my brother.” (false.)

“I just don’t have the time.” (false.)

The truest reason any of us are struggling with - not only weight - but a host of other chronic health issues (yes, most are diet and lifestyle-related) is:

1. We’re eating more food than we need, regularly and consistently.

2. We’re eating foods that aren’t foods.

Let’s go back a bit. You do not need to go “no carb” to lose weight. The only thing to remove from your life for good is foods that aren’t foods. Yes, fast food, fried food, candy, soda, chips, cheetos, and pastries that come in boxes that last for years on a shelf. Sugar and alcohol are also part of it, but not all of it. A homemade cookie with organic ingredients does not carry the same energy in your body as an Oreo or Little Debbie.

Also, diet trends like Keto and intermittent fasting are ALL. TEMPORARY. IDEAS. These are simply theories, ideas, and reasons for others to make money off your attempts. Anything that you can do for a short amount of time is only going to bring you “success” for A. Short. Amount. Of. Time.

The goal here is to change your life. Change your eating and how you look at food. And that can take some time. It’s easier for some than for others. Sometimes it’s a matter of sacrifice or balance. It’s also challenging because you have been lied to. You’ve been conditioned from the age of 5 to look at food a certain way, to eat the way others do, to clear your plate, and to not waste food, and as we grow…sometimes we have to let some of those beliefs go.

I’ll continue shouting this from the rooftops as I share more on the blog, but take these tips as you go for now:

1. Focus on whole foods: organic fruits, vegetables, meat, grains. (Dairy is not essential).

2. Eat 3-4 times a day, don’t snack (unless you’re ill, pregnant, breastfeeding, or a child.)

3. Make dinner your last meal of the day, before 7pm. Trust me on this one. If you’re hungry at night, go to bed earlier.

4. Do not skip any meals. Don’t skip breakfast, lunch, or dinner.

5. Stop when you’re full.

If you naturally and gradually incorporated these concepts into your everyday life, you would change your body. Add consistent sleep and moving your body a little every day, and you can create a healthier lifestyle without being extreme.

Start slow. Start with whole foods. Start with eating regular meals. Don’t jump into 5 new vitamins/supplements, running 4 miles a day, and fasting for a week.

Go for a walk.

Slow and steady wins the race, and so does real food. And walks.