It’s time we take a positive attitude towards eating and think in terms of more rather than less. Food packaging and media bombards us with messages of less; reduced calories, low sugar, fat free. This puts us in the mindset of deprivation and focusing on (and often obsessing over) all the things we “can’t” have. Alternatively, thinking in terms of more, specifically more water and more fresh vegetables, is a far more effective way to improve health and support weight loss.
Drink more water.
I recommend drinking 64 ounces of water per day. The easiest way I’ve found to do this is fill up a 32oz water bottle first thing in the morning and then again after lunch. Staying well hydrated throughout the day promotes weight loss by displacing calorie-dense beverages like juice, soda, and other sugary drinks, which often spike blood sugar and provide little or no sense of satiety. Additionally, thirst can often be mistaken for hunger; drink 8 ounces of water 10-20min before meals to naturally curb the appetite. According to Dr. F Batmanghelidj, M.D. (author of Your Body’s Many Cries for Water), keeping well hydrated can improve ailments such as headaches, fatigue, back pain, heartburn, joint pain, and even high blood pressure. If you get bored with plain water, try adding a squeeze of fresh lemon, crushed mint, sliced cucumber, or mix it up with an occasional glass of mineral water.
Eat more vegetables.
I advise eating at least 3 (or more!) servings of fresh vegetables every day. Vegetables are nutrient dense, low-calorie, low-sugar, high-fiber, and packed with antioxidants and phytonutrients (plant nutrients). The high fiber content in vegetables fills you up and keeps you satisfied longer after meals, consequently displacing calorie-dense, nutrient deficient foods. In other words, the more vegetables you eat, the less “other stuff” you’ll eat. Fiber is also well known for its cleansing and detoxification benefits. Antioxidants and phytonutrients in vegetables keep the body healthy and prevent age-related degenerative disease. There are many easy ways to cook vegetables including sauteeing, roasting, grilling, and steaming. Raw, chopped veggies are a simple, satisfying on-the-go snack as well.
Next time you are at your local farmers market or grocery store go wild! Approach the arugula, bow to the broccoli, caress the carrots, and sweet talk the spinach. Let the mood take you and try a few new things. Just don’t forget to bring your water bottle.
