Simple Tips for Losing Weight Naturally

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Is Real Change Possible? This Year Make a Weight Lose Resolution You Can Keep

curls

Most of us have dieted to lose weight, only to gain it back again within a few weeks or months. It isn’t that diets don’t work. It’s that they don’t last. Most diets are so unpleasant, inconvenient, boring, complex, or expensive that they are difficult to stick with for very long. When you quit the diet, the weight returns.

Think of excess fat as a collection of calorie-adding habits. Lose the habits and you will lose the fat. Each time you give up one of these habits (all other things being equal), you will lose fat until your body naturally settles at a lower weight. The key to making these habits stick and successfully keeping the weight off is to create your own weight loss plan—one custom made to fit your particular needs, abilities, and preferences. When designed correctly, this custom plan is your easiest path to a naturally thin lifestyle and body. While each person’s optimal plan is unique, every plan for permanent weight loss should have the following elements:

Personal Preferences
There is no single formula for natural, permanent weight loss. You don’t need to make yourself miserable. Eating yogurt can help you lose weight, but if you really don’t like yogurt, don’t include it in your plan. There are plenty of other things you can do to lose weight naturally.

Changes You Can Live With
Include in your plan only those things you are willing to make lifelong habits. Giving up desserts for a month to lose weight may accomplish that goal, but the lost weight will return just as soon as you start eating desserts again. A better approach might be to limit yourself to one dessert a day, with more allowed on a few special days, and to make it a lifelong habit. You’ll lose less weight, but the weight you lose won’t be coming back. Permanent weight loss requires permanent changes in habits.

Easy Ways to Control Emotional Eating
We often eat for emotional comfort, not because we are hungry. This is called emotional eating. The best way to prevent emotional eating is to learn how to regulate your emotions in other ways. These may include getting more social interaction or using techniques such as meditation or mindfulness to calm your emotions.

Quick Ways to Calm Cravings
Cravings for junk food can crush even the strongest resolve and wreck your attempts to lose weight. The key is not to have more willpower, but to know how to make the cravings weaker so the willpower you already have does the job. For example, taking a brisk, short walk has been shown in scientific studies to reduce chocolate cravings.

Smarter Exercise
Trying to lose weight by doing exercises you hate is a recipe for failure. Find ways to get exercise that you enjoy. Even better, exercise with someone else. You’ll stick with it longer. Do exercises that build muscle, not just burn calories directly. The new muscle will boost your metabolism so you burn more calories even while you’re sleeping.

Removing the Temptations at Home
It’s usually easier to remove temptations than to resist them. Get rid of the junk food in your house. Try to avoid places that tempt you to overeat. Stock your refrigerator with weight loss foods such as fresh fruits and vegetables, yogurt, nuts, and whole grains.

Making the Easiest Changes in Habits First
Your weight loss plan might include forming new habits such as meditating daily, eating more whole grains for breakfast, eating sweets only once a day, and exercising five days a week. Don’t try to develop all of your weight loss habits at once. Start with the ones that are easiest. After you have reaped the weight loss rewards of the easier habits you will have extra motivation to tackle habits that require more effort.

Not Expecting Quick or Immediate Results
It’s better to lose twenty pounds over the course of a year than to lose twenty pounds in a month then gain it all back. Changing habits takes time. You probably gained your extra weight slowly, one habit at a time. Let yourself lose it the same way.

After two or three weeks with each new habit, it will begin to feel natural, and you will be a naturally thinner person.

Find more help for making your New Year’s weight-loss resolution a success in The Diet Dropout’s Guide to Natural Weight Loss.

Now on iTunes!


January 4, 2014   No Comments

Healthy Living Book Free on Amazon September 17-19

The Diet Dropout's Guide to Natural Weight Loss

This new health and weight loss book is free (kindle ebook) on Amazon September 17-19.

This book isn’t about the latest celebrity diet, wonder food, or miracle supplement. It’s about creating a personalized weight loss plan—your own easiest path to naturally thin. While you can lose weight with almost any diet, keeping the weight off is much more difficult, requiring permanent changes in eating and exercise habits. This book provides a science-based approach for making those changes in a way that works best for you, without wasting time, money, or effort.

“Well-presented and easy to understand, this one is highly recommended.”
—Susan B. Hagloch, Library Journal (starred review)

“…every dieter must read this book.”
—Cascia Talbert, The Healthy Moms Magazine

“An excellent reference book for losing weight and maintaining the weight loss.”
—Dr. Joseph Maresca, Seattle Post-Intelligencer

“I think it’s the only weight loss/healthy lifestyle book we need.”
—Kathleen Garber, SMS Book Reviews

“An absolute must for anyone who wants to learn how to lose weight permanently. It is the first fat loss book I have read that I cannot fault or disagree with.”
—Liam Sartorius, fitness and weight loss coach

“Dr. Spencer’s book presents a common sense, safe, and enduring weight loss program that presents the essential elements of a healthy lifestyle.”
—James E. Gangwisch, PhD, College of Physicians and Surgeons, Columbia University

“Very informative, and right on target.”
—Wayne Westcott, PhD, Fitness Research Director, Quincy College

“There are no superfluous words here, just the facts. . . . For those who want to lose weight naturally, safely, healthfully and permanently (no matter how gradually) this is simply THE book.” — Be Healthy and Well

Read more customer reviews at Amazon, and don’t forget to tell your friends.

 

September 7, 2013   1 Comment

Which Diet is Best? Doesn’t Really Matter, Say Scientists

woman on scales

Atkins, Dukan, Paleo, South Beach, or Zone? They can all work, as long as you stick with them. Many studies have been conducted to try to determine which diet is best for losing weight. Overall, the results of these studies have been inconsistent, say the authors of a paper recently published in JAMA, a leading medical journal. It doesn’t really matter, though, because the differences in amount of weight lost with the different diets is relatively small (usually a couple of pounds). The only consistent result of the diet studies is that the best predictor of weight loss and improved health was adherence, or how well dieters stuck to their diet plans. So enough of the endless “diet debates,” which serve mainly to reinforce the multibillion dollar fad diet industry, say the authors of the JAMA paper. What is most needed is a greater understanding of ways to make permanent changes in eating and exercise habits. And that is what this blog is about.

Weight Loss Tip: Instead of looking for the perfect diet, focus on making real, lasting changes in your food and fitness habits.

August 29, 2013   No Comments

Yogurt Fruit Dip or Fruit Salad

This recipe combines the natural sweetness and vitamins of fresh fruit with the health benefits of yogurt.

Yogurt Fruit Dip or Fruit Salad

Combine 1 cup plain low-fat regular yogurt or Greek yogurt with 1 tablespoon brown sugar, honey, or jam. Mix well. Chill for 30 minutes.

For variety, add 1 tablespoon lemon juice or 1/2 teaspoon ground cinnamon or vanilla.

Eat with bite-sized pieces or apples, strawberries, grapes, or other fruit, or mix it with chopped fruit to make a fruit salad.

Makes about 6 servings.

Relevance to Natural Weight Loss:

Weight Loss Tip: Eat this fruit dip or salad as a side with any meal, or as a snack instead of high calorie foods like chips or candy.

Find more simple weight loss tips and recipes in this top-rated ebook at Amazon.

July 27, 2013   19 Comments

Healthy Living eBook Free on Amazon July 26

The Diet Dropout's Guide to Natural Weight Loss

This new health and weight loss book is free (kindle ebook) on Amazon July 26.

This book isn’t about the latest celebrity diet, wonder food, or miracle supplement. It’s about creating a personalized weight loss plan—your own easiest path to naturally thin. While you can lose weight with almost any diet, keeping the weight off is much more difficult, requiring permanent changes in eating and exercise habits. This book provides a science-based approach for making those changes in a way that works best for you, without wasting time, money, or effort.

“Well-presented and easy to understand, this one is highly recommended.”
—Susan B. Hagloch, Library Journal (starred review)

“…every dieter must read this book.”
—Cascia Talbert, The Healthy Moms Magazine

“An excellent reference book for losing weight and maintaining the weight loss.”
—Dr. Joseph Maresca, Seattle Post-Intelligencer

“I think it’s the only weight loss/healthy lifestyle book we need.”
—Kathleen Garber, SMS Book Reviews

“An absolute must for anyone who wants to learn how to lose weight permanently. It is the first fat loss book I have read that I cannot fault or disagree with.”
—Liam Sartorius, fitness and weight loss coach

“Dr. Spencer’s book presents a common sense, safe, and enduring weight loss program that presents the essential elements of a healthy lifestyle.”
—James E. Gangwisch, PhD, College of Physicians and Surgeons, Columbia University

“Very informative, and right on target.”
—Wayne Westcott, PhD, Fitness Research Director, Quincy College

“There are no superfluous words here, just the facts. . . . For those who want to lose weight naturally, safely, healthfully and permanently (no matter how gradually) this is simply THE book.” — Be Healthy and Well

Read more customer reviews at Amazon, and don’t forget to tell your friends.

 

July 20, 2013   No Comments

Easy Garden Vegetable Soup

Sometimes you just get that unmistakeable craving for a hot bowl of soup. Whether you are trying to stay warm on a cold day, or just want to get rid of extra vegetables in the fridge, this soup makes a healthy lunch or dinner. Try this recipe using any of the following vegetables: onions, celery, sweet potatoes, carrots, tomatoes, zucchini, yellow squash, green beans, corn, or shredded cabbage.

Garden Vegetable Soup

Cut dense, slow-cooking vegetables such as carrots and sweet potatoes into 1/4-inch thick pieces. Most others can be cut into 1/2-inch thick pieces.

Combine 4 cups of vegetables with 6 cups of chicken or vegetable stock. You can buy stock in cans or reconstitute it from base or bullion. Bring the soup to a boil and then simmer until vegetables are tender (20-30 minutes). Salt to taste.

For variety, add 1 teaspoon parsley, 1/2 teaspoon basil, or a pinch or thyme to the simmering soup.

Makes about 6 servings.

Relevance to Natural Weight Loss:

Weight Loss Tip: Add chicken and rice or noodles to this soup to add protein and grains to your meal. This vegetable-filled, satisfying soup then makes an easy lunch or dinner.

Find more simple weight loss tips and recipes in this top-rated ebook at Amazon.

July 4, 2013   2 Comments

Simple Roasted Vegetables

Roasting your vegetables is a wonderful and simple way to prepare them. Not only is it quick on those busy nights when you are rushing to get dinner ready, but it is an easy way to prepare a variety of vegetables at the same time and use a minimum of dishes for preparation. Easier cleanup always makes me happy.

Roasting brings out the natural sweetness of vegetables better than steaming and you can roast almost any vegetable. Asparagus, beets, bell peppers, broccoli, Brussel sprouts, cauliflower, corn on the cob, carrots, eggplant, green beans, mushrooms, onions, parsnips, summer squash, sweet potatoes, turnips, and zucchini work well.

Simple Roasted Vegetables

Preheat oven to 420° F. Cut an assortment of vegetables into 1-inch pieces. Dense vegetables such as beets, parsnips, and carrots should be cut a little thinner to allow faster cooking. Toss the cut pieces with a little salt and oil in a bowl until each piece is lightly coated. Spread in a single layer on a baking sheet. Place in oven.

When the undersides of the pieces have started to brown (about 10–15 minutes), turn them over. Remove when the undersides have started to brown again (about 10 minutes more).

If the vegetables are still too firm, cut them thinner or use a lower oven temperature the next time. If they are too dry or mushy, use a higher temperature or cut them thicker. For variety, include a little basil, parsley, rosemary, thyme, pepper, or marjoram in the oil mix used for tossing.

Relevance to Natural Weight Loss:

Weight Loss Tip: Roasted vegetables can be eaten many different ways. Try them with plain yogurt or yogurt dip, sprinkled with vinegar, pepper, or Parmesan cheese, dressed up with fresh thyme or oregano, tossed with pasta or nuts, mixed with seasoned rice, or added to salads.

Find more simple weight loss tips and recipes in this top-rated ebook at Amazon.

June 26, 2013   No Comments

Healthy Yogurt Parfait

As the most important meal of the day, breakfast should always be balanced and include different food groups. This delicious parfait has fruit, whole grains, and yogurt.

Yogurt Parfait

Take a cup of plain low-fat yogurt, add a few drops of vanilla and a little sugar or honey if desired. Mix well. Top or layer with fruit, chopped or sliced nuts, grated coconut, and granola or whole grain breakfast cereal.

Makes 1 or 2 servings.

Relevance to Natural Weight Loss:

Weight Loss Tip: Eat this parfait for breakfast, as a snack, or as a dessert.

Find more simple weight loss tips and recipes in this top-rated ebook at Amazon.

June 24, 2013   No Comments

Light and Crunchy Granola

Most granola recipes call for oil or syrup instead of yogurt. Yogurt gives the granola a lighter taste and fewer calories.

Light and Crunchy Granola

Preheat oven to 300 degrees Fahrenheit. Combine 1/4 cup plain low-fat yogurt, 1/4 cup brown sugar, 1 teaspoon ground cinnamon and 1/4 teaspoon salt. Mix well. Add 2 cups rolled oats and 1/2 cup chopped nuts or seeds. Pecans, cashews, walnuts, slivered almonds, peanuts, sunflower seeds, sesame seeds, and pumpkin seeds all work well. Stir until all of the rolled oats are moistened. Spread the mixture 1/2 inch deep on a cookie sheet. Bake until some of the granola begins to brown (about 20-30 minutes). Allow to cool before eating. Makes 6 to 8 servings.

Relevance to Natural Weight Loss:

Weight Loss Tip: For variety, add some shredded coconut to the mix, or use different nuts. To make lighter granola, substitute puffed wheat for some of the rolled oats. Enjoy the granola in low-fat milk or yogurt, topped with raisins or fresh fruit.

Find more simple weight loss tips and recipes in this top-rated ebook at Amazon.

June 17, 2013   No Comments

Easy Mint and Honey Carrots

Looking for a yummier way to eat carrots? This recipe is easy and combines the great flavors of mint and honey to make eating carrots more pleasurable.

Mint and Honey Carrots

Peel 4 medium carrots and cut into bite-sized pieces. Steam or simmer in 1/2 inch of water until tender. Drain. Add 1 teaspoon oil or butter, 1 teaspoon honey, a pinch of salt, and 1/4 teaspoon dried mint leaves.

Makes 3 to 4 servings.

Relevance to Natural Weight Loss:

Weight Loss Tip: For variety, substitute parsnips, cauliflower, or turnips for the carrots.

Find more simple weight loss tips and recipes in this top-rated ebook at Amazon.

June 4, 2013   No Comments