In a world full of trendy diets pushing shakes, bars, injections, and heavy food restrictions, it’s easy to get stuck in the yo-yo cycle of losing weight only to gain it back. Let’s be real; these approaches usually don’t stick, and you end up feeling frustrated and back at square one. There has to be a better approach to weight loss nutrition! What you’re really after is something that works in the real world – a way to lose weight and keep it off for good.

At Integrative Chiropractic & Weight Loss in Portland, Maine, We’re here to tell you that losing weight and maintaining a healthy lifestyle doesn’t have to be complicated! Achieving your weight loss goals can be simple and sustainable by focusing on a few key habits. In this blog, we’ll explore three straightforward nutrition habits that can help you shed those extra pounds and achieve lasting results.


1. Weight Loss Nutrition Habits: Focus On Eating Well-Balanced, Nutrient-Dense Meals

Why is eating a well-balanced diet crucial for weight loss, nutrition, and overall health? It’s all about providing your body with the right mix of nutrients it needs to function optimally. When your meals are well-balanced and packed with nutrients, you’re less likely to feel hungry shortly after eating. This can help curb cravings and prevent overeating.

A balanced meal typically includes a combination of carbohydrates, proteins, and healthy fats. This trio offers sustained energy, helps maintain muscle mass, and keeps you feeling full longer. 


The Importance Of Protein

Increasing your intake of high-protein foods can significantly boost your weight loss efforts. Protein helps keep you feeling full, which means you’re less likely to snack on unhealthy foods between meals. It also supports your metabolism, helping your body burn calories more efficiently. Protein is essential for preserving lean muscle mass, which is important for overall health and maintaining a higher metabolic rate.


Drink More Water

Staying hydrated is a crucial aspect of your overall health. Water is not only needed for survival, but it can also help you feel full and satisfied, reducing the likelihood of overeating. 

How much water should you be drinking each day? While individual needs can vary, a general guideline is to aim for about 8-10 glasses (64-80 ounces) of water daily. Adjust this amount based on your activity level and climate, as you may need more in warmer weather or after exercise.


Healthy Foods For Your Weight Loss Journey

Filling your diet with nutrient-rich, whole foods is necessary if you’re looking to lose weight long-term. Include items like eggs, leafy greens, fish, cruciferous vegetables (like broccoli and cauliflower), fruits, whole grains, lean meats, nuts, beans, and legumes in each meal. These foods are not only packed with vitamins and minerals but also offer the fiber and protein needed to help you feel satisfied and energized.


2. Increase Your Physical Activity

Regular exercise not only burns calories but also improves your brain health and heart health, reduces the risk of disease, strengthens bones and muscles, and improves your ability to do everyday activities. The CDC recommends adults complete 150 minutes of moderate-intensity physical activity per week. That could be as simple as walking for 30 minutes 5 days a week!


3. Add Natural Supplements (Emphasis On Natural!)

Natural supplements can be a helpful addition to your weight loss nutrition, but it’s important to choose them wisely. Natural supplements can provide benefits such as supporting metabolism, reducing cravings, and enhancing energy levels. However, always consult with a healthcare professional before adding supplements to your routine to ensure they are safe and suitable for your individual needs.


4. Think Twice Before Considering Weight Loss Drugs

While some prescription drugs may lead to weight loss, it’s essential to remember that weight loss doesn’t necessarily equate to improved health. Many popular weight loss drugs on the market can cause adverse side effects that linger for months or even years after use.

Common side effects include stomach discomfort, chills, constipation, nausea, vomiting, fever, and lightheadedness. More concerning are the serious side effects that have led to hospitalizations, including thyroid tumors, pancreatitis, gallbladder issues, kidney failure, and gastric paresis, a paralysis of the stomach also called delayed gastric emptying.


Kickstart Your Weight Loss Nutrition With Integrative Weight Loss

Are you sick of yo-yo dieting? Are you ready to lose weight and keep it off? The Integrative Weight Loss Program is effective, easy to follow, and comes with an unmatched support system. 

Dr. Joseph Hayes will be available by phone or interactive app to consult with you daily, track your progress, and fine-tune the program to align with your specific health goals. Rest assured, he will hold you accountable every step of the way.

The program requires no exercise, uses all-natural supplements, and even has a 20 lb weight loss guarantee in just 6 weeks! The best part? We teach you sustainable strategies, so you can feel incredible and keep the weight off for good. Give us a call today for a free consultation.