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Quick Tips for Weight Loss

12 weight loss tips!

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We have compiled 12 Weight Loss Tips designed to help you be successful with your weight loss goals. Remember, every little bit helps along the path to success.


  1. For hydration–Consume ½ your body weight in ounces of water per day. Carry a 20-40-ounce water bottle with you and refill throughout the day. Consume first thing in the morning.
  2. Choose clean, high-quality foods–Organic, pasture-raised/free-range, 100% grass-fed, wild-caught, raw, unrefined, sprouted
  3. Watch your carbohydrate intake (especially from grains or sugar!)–Stick to 30g-80g of net carbs per day. Optimal is 30g-50g for weight loss. Subtract grams of fiber and sugar alcohols from carbohydrates to track actual carbs consumed (net carbs).
  4. Get your carbohydrates from vegetables and low sugar fruits like berries! See shopping list or meet with our health coach for more recipes, or an example meal plan to follow.
  5. For Women: Consume on average 15-20g of protein per meal. With strenuous exercise, consume 20-25g of protein per meal.
  6. For Men: Consume on average 20-25g of protein per meal. With strenuous exercise, consume 25-30g of protein per meal.
  7. Consume healthy fats–Coconut oil, olives/olive oil, avocados/avocado oil, grapeseed oil, raw/sprouted nuts and seeds, wild-caught fish, grass-fed butter. You NEED fat to lose fat and become a better fat-burner!
  8. Avoid unhealthy fats–Canola oil (rapeseed), soybean oil, cottonseed oil, hydrogenated oils, trans fats (margarine, synthetic butters), rancid/inflammatory oils (corn oil, vegetable oils). Avoid low-fat options, they are over-processed and added with sugar.
  9. Get 7-8 hours of sleep per night–Turn ALL electronics off 60 minutes before getting into bed or falling asleep (blue light that is transmitted off the screens decreases melatonin production in the brain, causing poor sleep), block off ALL sources of light (from windows, alarm clocks, etc.). Limit caffeine intake and stop consuming caffeine during your mid-morning (caffeine raises cortisol levels, the stress hormone that packs fat around your mid-section. High cortisol interrupts your deep sleep cycles. Decreasing caffeine will help reduce cortisol levels and promote better sleep).
  10. Practice Intermittent Fasting–Fast for 16 hours 2-3x/week to start (stop eating by 7pm, break the fast at 11am). On non-fasting days, start your day off with healthy fats/veggies/protein. Do your best to consume carbs/fruit/or starchy veggies at night with or after dinner. You could also start out with 12 hours fast and each fasting day, you can work your way up to a 16 hour fast. It is also always a good idea to have a quick snack on hand, just in case you feel like your blood sugar is dropping. It takes some time for your body to be an efficient fat burner, and it is important to listen to your body as you re-train it.
  11. Avoid neurotoxins, toxins, excitotoxins, and mycotoxins–Fluoride (a neurotoxin that gets stored in the brain and damages the thyroid, hormonal communications, and metabolism). Glyphosate (a toxic pesticide used in GMO’s and round-up ready crops, heavily sprayed on wheat before harvesting). Glyphosate and GMO’s contribute to leaky-gut and auto-immune disease, behavioral issues, and a weakened immune system, as it kills off the good-probiotic bacteria living in our gut. MSG, aspartame, and artificial sweeteners are excitotoxins, which excite and stimulate brain cells to the point of irreversible cell death. Mycotoxins come from mold spores that travel throughout your home and cause illness and disease.
  12. FOR BEST RESULTS–Eliminate or significantly reduce wheat/gluten, sugar, alcohol, caffeine, soy, corn, conventional dairy products, peanuts, and toxins (these are immune system stressors, that cause an underlying inflammatory response in the body, preventing you from losing weight or feeling good and full of energy).
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