Weight Loss: Tips for a Healthy Weight Loss Journey

It’s summer! Warm weather, longer days, beautiful flowers and – the yearly weight loss panic. The snow may have melted… but the extra few holiday pounds have not. It’s why now every fitness article under the sun shouts with headlines like “How to Lose a Pound a Day!” and “Weight Loss Hack to get Shredded!”. The cold hard truth is a lot of those things are gimmicks. There is no magic pill for weight loss, losing a pound a day is generally unsafe, and you can’t “hack” your way to a six pack.

That being said, weight loss is not impossible! You don’t need to spend hundreds of dollars on fancy powders or have a specific set of DNA to achieve your fitness goals. All it really takes is a few lifestyle changes, patience, discipline, and self-love!

Why Should I Lose Weight?

First things first: you don’t need to lose weight for anyone but yourself. I know it’s hard when the world says your body needs to look a certain way to impress, be loved, and be worthy. These are narratives designed to get you to buy more stuff and support the ever-growing beauty/fitness industry. These are marketing tactics not truth. The truth is your authentic, brilliant, beautiful self is worthy of all that and more just as you are! We are not here to tell you how to get the beach-ready body. We are here to help optimize your health so your badass beautiful self can absolutely thrive this summer.

Weight Loss and Improved Health

That being said, losing extra weight and being more in shape can be part of a health improvement journey, but it isn’t the whole point.

Research shows there are several health benefits to losing weight if you are considered overweight or obese. For example, losing just a few pounds, 5-10% of your total body weight, can help improve blood pressure, cholesterol, and sugar. It can also improve your whole health including mood, energy, and confidence! Research also supports that maintaining a healthy weight can help decrease the chances of developing heart disease, diabetes, and stroke.

Losing the few pounds of extra weight can be the best thing you do for your health, and it doesn’t take any magic potions or strange diet pills!

Tips for Weight Loss

Here’s the secret. This is the one big hack, that one thing you’re missing, the thing everyone promises, the fountain of youth and holy grail of weight loss! Just kidding. It’s just science. To lose weight you have to burn more calories than you eat. That’s the foundation of it all. Calories are energy. You get energy by eating food or pulling from fat reserves in your body. If you’re eating fewer calories than you’re burning, that means your body is pulling energy from the other place where it’s readily available: fat. This formula of eating less than you burn is called a calorie deficit and it’s the main mechanism, though not the only one, that fuels healthy weight loss.

Of course, not all calories are made the same. When it comes to weight loss, the particular source of calorie concern is carbohydrates. You may have seen many diets that restrict carbohydrate consumption in order to achieve weight loss. The reason behind this is that carbohydrates have a very different effect on your body than fats or proteins. When you consume carbohydrates your body creates glucose from it. Glucose is a kind of sugar that your body uses for energy. It travels around in your blood, and in order to manage your blood sugar, your body produces and releases insulin.

Insulin and Weight Loss

This is the core of the issue. Insulin does two important things when it comes to weight loss: first of all, it tells your body to stop tapping into fat stores for energy. It basically says “hey! Look at all this fresh energy coming in! Don’t use our reserves in case we need it for later!”. So, fat burning is halted when insulin levels rise in your blood. Insulin also increases the amount of fat cells it ships off to fat storage. When insulin finishes carting off glucose to every part of your body that needs fuel, it turns the remaining glucose into fat cells and stores them away. In summary, increases in insulin causes your body to stop burning fat and start storing fat for later.

This is an unideal process when it comes to losing weight, which is while you’ll find a lot of weight loss diets, like the popular Keto, restrict carbs. This doesn’t mean you don’t eat any carbs at all, because that wouldn’t be healthy either. It’s just your carb consumption is significantly reduced and the sources of carbohydrates are also monitored. Most, if not all, your carbs will come from vegetables and some fruit. This formula for carbohydrate consumption makes it easier, in a way, for your body to burn off fat and lose weight in a healthy way.

Remember: The Goal is HEALTHY Weight Loss

Notice how we said healthy weight loss. A lot of information out there will tell you how to drop weight fast but many of these techniques are unhealthy and unsustainable. For the majority of people, unless you’re significantly overweight, dropping one pound a day is not considered healthy. Plus, doing this requires putting your body in the chronic stress of eating far too little, exercising yourself too much, and even pushing yourself to the point of severe dehydration. This is not health or wellness, and therefore, not what we’re about. Healthy weight loss for most people will be about 1 pound a week. It’s a slower process, but much more sustainable in the long run and overall, better for your body. So, what else helps you lose weight?

To Lose Weight You Can’t Lose Sleep

Here’s the thing: sleep is the major systems regulator for your whole body. It’s kind of like your daily reset where your body runs maintenance on itself. So, when you don’t get enough rest a lot of not cool things happen. Your hormones, inflammation, insulin resistance, and metabolism fall all out of whack. Some hormonal shifts mean you’re hungrier all the time and it takes more food to keep you full. Bad for weight loss. Inflammation and insulin resistance makes it harder for your body to tap into those fat reserves and pull energy from there. Your metabolism may slow down which means your body is not converting calories to energy as efficiently as it could.

A slower metabolism means a less efficient calorie burning machine. All of this stuff makes weight loss really difficult, so you want to prioritize your sleep just as much as your exercise and nutrition. For more information on this topic, check out our previous blog: Sleep and Weightloss.

Trying to Lose Weight? Lose the Inflammatory Foods!

Some inflammation is natural. Your body triggers inflammation on its own to protect yourself. For example, if you get a cut, break a bone, or are fighting off a virus, your immune system triggers inflammation to help heal. However, the foods you eat can also cause inflammation. Being inflamed for prolonged periods of time is defined as chronic inflammation. It can lead to weight gain, fatigue, skin issues, digestive problems, as well as a bunch of diseases. In short – you’ll want to avoid inflammatory foods as much as possible. Some of these include:

  • Added sugars
  • Vegetable oils
  • Fried foods
  • Refined flour
  • Dairy
  • Artificial Sweeteners
  • Saturated and trans fat
  • Grain-fed meats like beef, chicken, and pork.

Hit the Weights and Lose the Pounds

Photo by Victor Freitas on Unsplash

Weightlifting is great for weight loss because it prevents the breakdown of muscle when in a calorie deficit as long as you’re eating a well-balanced diet. This means eating fewer calories than you burn, but still eating enough to maintain proper body function, especially consuming enough protein. It also prevents your metabolism from crashing because you’re eating less, keeping you burning calories. Plus, it’s an efficient form of exercise that will burn a good number of calories, therefore making it easier to lose weight!

Ditch the Weight, Not Your Breakfast

You might think it makes sense to cut out breakfast. No breakfast means fewer calories during the day, right? Not necessarily. Research shows that when you skip breakfast, you’re more likely to actually eat more calories during the day! Breakfast helps set you up to be full for longer, that way you’re not starving come lunch time. This is especially true if you have a good amount of protein with your breakfast! If your tummy is a little food-adverse in the morning, try a small breakfast of a handful of oats, some berries, and possibly a scrambled egg. You don’t have to go big to start your day off right.

Late-Night Munchies? A Weight Loss Nightmare

How many times have you sat on your couch during the evening watching Netflix and snacking? You already had dinner. You’re not even hungry, but that new TV drama has your nerves on edge, so you munch on a little popcorn… and maybe some chocolate… and you see where this is going. Have a set schedule to close off the kitchen! This will keep you from snacking late into the evening. If you really need a food companion, try having some soothing tea!

Mind Your Drinks

Drinks can carry a lot of added calories, especially sugary drinks. These calories are generally considered “empty” because they hold no nutritional value. They come from sugar, which besides being added calories, also digests quickly and spikes insulin levels. This might make you hungrier later. Be mindful of your drinks, and if you’re in the need for something sweet, try a fruity herbal tea!

Stock Up on Produce

Fruits and veggies are your besties! Besides being packed with incredible nutrients, they’re generally quite low-calorie and high fiber. This means you can eat a lot of them and not consume too many calories. Also, the fiber helps keep you full for longer!

Go Out with a Plan

Nothing wrong with going out every once in a while, but it doesn’t mean you have to throw your weight loss plans out the window. Some things you can do are try to get to places that have healthier options, check the menu before you go and have something in mind, and have a snack before going so you’re not tempted to overeat. Mindfulness is the name of the game here!

Make Sure Your Portions Are Weight Loss Friendly

If your portions are smaller, you’ll likely consume less calories. The majority of portion sizes at restaurants, and even at home, tend to be much bigger than necessary. For some visual help in understanding portion sizes check out these resources:

Step It Up!

You’ve probably heard that you should aim for 10,000 steps a day. Maybe you have a Fitbit or an Apple Watch that beeps at you when you’ve been sitting down for too long. However, you don’t need any fancy gadgets to up your steps. Try taking the stairs often, walking in place every hour or so to stretch, go for a walk every day, get on the treadmill for a bit, or walk to nearby places instead of taking a car! Moving around isn’t only good for your health, but it also helps you burn more calories which brings you closer to your weightloss goals.

Don’t Skip Your Protein

In fact, it’s recommended that you eat some protein with every meal of the day. You don’t need to have a grilled chicken breast three times a day either. Try having some eggs with breakfast, a form of lean meat for lunch, and some beans and whole grains for dinner. You can also add some nuts, seeds, or nut butter in your snacks! Remember that eating small meals every 2-3 hours helps to keep you satisfied and regulates your blood sugar. This makes it less likely that you’ll overindulge at your next mealtime and end up eating too much.

Dress Up Well

I don’t mean wear your finest outfit when you eat, although you can do that if it makes you feel good. Dressing up well means minding your dressings. There can be a lot of calories in things like dressings, dips, and marinades. You’ll want to be mindful of that if you’re trying to lose weight. Instead of going for really thick and creamy dressings, try using vinaigrettes, some lemon juice, or a little bit of olive oil. This also applies to you coffee lovers! Instead of taking your coffee with cream, try adding a little bit of almond milk. Those lattes do add up over time and can really mess with your weight loss progress.

The Trick to Weight Loss Is…

Photo by Louise Burton on Unsplash

The trick to losing weight is… well, there is no trick. It’s about making several small yet significant lifestyle changes that will have you burning more calories than you eat, nourishing your body with healthy food, and taking care of yourself in other ways like proper sleep and exercise.

How FK Can Help You Lose Weight

Maybe this all sounds wonderful! You’d love to get started on your weight loss journey right away. But… where do you even start? It can be overwhelming to create a nutrition plan for weight loss, especially if you haven’t done it before. Here’s the thing – you don’t have to! At Fran’s Kitchen, creating nutrition plans for optimizing health and wellness is our specialty. We believe that everyone deserves the chance to build their best, healthiest, optimal self – without having to become a nutritionist in the process. You can join the FK family TODAY and be on your way to crushing those health goals! All it takes is signing up for one of our FK Online Meal Plans.

We offer three customizable online meal plans:

  • Keto
  • Vegan
  • Metabolic

Each one is designed to provide maximum flavor, nourishment, and body restoration depending on your unique situation. You have the option of choosing which path you’d like to take, for example, Keto is our most popular Online Meal Plan. However, everybody is different, and everybody has different goals. That’s why we make sure to tailor your plan to your needs. All you have to do is fill out the survey when signing up for one of our FK Online Meal Plans. Here, you’ll fill out information regarding your current health, your goals, and any allergies we may need to know of. After a few days, our team will send your brand-new meal plan to your email!

What Our Customized Meal Plans Come With

It comes with a full list of everything you need to know to reach your fitness goals and transform your health. The meal plan will include the meals, how to prepare them, cook them, store them, and even a shopping list for every week so you’ll know exactly what you’ll need! Plus, the extensive nutrition information provided will let you know exactly what you’re getting out of each meal.

Our FK Online Meal Plans won’t only help you lose weight (if that is your goal). They will transform your health by:

Improving immunity

  • Restoring gut health performance
  • Reducing inflammation
  • Boosting your energy
  • Improving focus
  • Helping in the management of health conditions
  • Helping prevent the development of health issues

This summer don’t settle for the “magic pills”, “quick fixes” or empty promises of weight loss. Don’t subject your body to nutritional abuse just to move the number on the scale. You deserve so much better than that. You deserve a life of optimal health and wellness in a body you’re comfortable with. Our meal plans won’t only help you lose weight, but they’ll help you create nutrition habits that will promote lifelong health and wellness. The journey might start this summer – but the benefits will last a lifetime.

Cheers,

Fran

NOTE: Fran’s Kitchen offers two different meal plan services. Our Delivery Meal Plans are delivered to customers on an agreed upon schedule. Our ONLINE MEAL PLANS are NOT delivered. These online meal plans are sent to customers via email to be cooked, followed, and enjoyed from the comfort of their own kitchens! Please be mindful of these differences when registering for Fran’s Kitchen services. Thank you!

Sources

6 Ways Added Sugar Is Fattening 

10 Ways to Lose Weight Without ‘Dieting’ 

14 Inflammatory Foods That Cause Weight Gain | Eat This Not That 

healthline.com on the 6 Foods That Cause Inflammation

How to Lose Weight and Keep It Off 

How to lose weight fast: 9 scientific ways to drop fat

Losing Weight | Healthy Weight, Nutrition, and Physical Activity

The best way to lose weight boils down to these three things

Low-carb diet: Can it help you lose weight? 

Weight Lifting for Weight Loss | Training Tips to Lose Weight

Why Should I Lose Weight?

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