5 Weight Loss Tips From Nutrition 4 Weight Loss

By Nutritional Weight and Wellness Staff
January 9, 2017

Healthier eating habits and lifestyle changes are what we educate on all the time, both in classes and individually with clients in a clinical setting.

We've compiled five weight loss tips from our dietitians, nutritionists, and nutrition educators that participants learn in our Nutrition 4 Weight Loss Program. We are pretty sure some of them might come as a surprise! 

Tip 1. Cravings are not your fault and are not a sign of weakness.

Staying on top of your hunger by eating three balanced meals and two snacks with protein, fat, and carbohydrates each day can help stabilize your blood sugar, reduce cravings, and ultimately help you lose weight

Many people, like Barb, find that this approach is key to transforming their relationship with food. Barb had tried many fad diets, but it wasn’t until she joined Nutrition 4 Weight Loss that she truly understood the root causes of her cravings.

“I have always had such strong sugar cravings, and what's great about Nutrition 4 Weight Loss is they teach you the reasons why you have cravings in the first place,” Barb says.

Cravings often feel like an intense irritation, driving us to eat even when we’re not hungry.

Cravings can be triggered by a variety of factors, such as:

Dehydration: Often masquerades as hunger, leading you to reach for snacks when you really just need water. Each day try drinking water to equal half your body weight in ounces to curb unnecessary cravings.

Lack of Sleep: Disrupts your body’s natural energy balance, causing you to seek out food as a substitute for rest. Prioritize 7-9 hours of sleep each night to manage cravings fueled by exhaustion.

Excessive Sugar Intake: Creates a cycle of highs and lows that prompt more sugar cravings. Eat regularly and include balanced meals with protein, fat, and carbohydrates every 3-4 hours to stabilize blood sugar.

Barb now understands what foods to choose to avoid cravings, maintain her weight, manage her heartburn, reduce knee pain, and keep her energy levels high.

Barb says, “I now know exactly what foods to eat to avoid cravings, stay at a healthy weight, keep heartburn away, avoid pain in my knee, and keep my energy up. I know what works and what doesn't.”

Understanding and addressing the triggers behind cravings, as taught in Nutrition 4 Weight Loss Foundations, provides lasting peace in the battle against mindless eating.

Learn more about cravings: 6 Reasons Behind Cravings And How To Stop Them

Tip 2. Eating fat will not make you fat.

Low-fat and diet foods often contain hidden added sugars and refined fats that can contribute to insulin resistance and inflammation, ultimately leading to weight gain rather than weight loss.

These ingredients disrupt the body's natural metabolism, causing blood sugar spikes and crashes that leave you feeling hungry and craving more unhealthy foods as well as create unwanted inflammation.

Why Healthy Fats Matter:

Stabilize Blood Sugar: Dietary fats act like an anchor, keeping blood sugar from swinging too high or too low. This stability of rolling hills rather than roller coaster spikes and dips helps you avoid energy crashes, mood swings, and cravings.

Support Cell Structure: Fats are crucial for maintaining the structure and flexibility of every cell in your body, including your brain, skin, and bones.

Aid in Nutrient Absorption: Fats help your body absorb fat-soluble vitamins like vitamin K2. Vitamin K2 directs calcium into bones instead of arteries, which is why full-fat dairy products are often a healthier choice than low-fat alternatives.

Without adequate fat intake, you’re more likely to make poor food choices as your body tries to compensate for energy imbalances.

Including healthy oils and fats in your weight loss plan supports overall well-being and helps you stay in control of your health.

Heidi, a past Nutrition 4 Weight Loss client, always thought she knew what it meant to eat healthy. "In the past, I was always hung up on the fat content in foods. I would study a nutrition label on a product and make sure the fat was low enough. I was really afraid of fat! Thankfully, my teacher explained how important fat is for the body and it really clicked for me."

Learn more about fat: All About Fat Podcast Episode

Tip 3. You don't need to calorie count to lose weight.

Eating a balanced diet of protein, fat, and carbohydrates at every meal can boost your metabolism and support healthy weight loss without the need to count calories.

This approach to a healthy eating plan emphasizes nourishing your body with real, whole foods rather than restricting calories, which often leads to unsustainable results and negative side effects like mood swings, cravings, and low energy.

Why Balanced Eating Works:

Avoids Calorie Counting Pitfalls: Traditional calorie counting often leaves people feeling deprived, hungry, and frustrated. Many people experience short-term weight loss followed by quick regain, often accompanied by guilt and shame.

Stabilizes Blood Sugar: Consuming balanced meals with protein, fat, and carbs helps regulate blood sugar and insulin levels, which is key for preventing weight gain and managing cravings.

Nourishes the Body: Eating real, nutrient-rich foods ensures your body gets the essential nutrients needed for energy, mood stability, and optimal health.

Ginny, a Nutritional Weight and Wellness client, lost 44 pounds* by eating real food and learning about balanced nutrition.

“After taking the class, I understand more about nutrition and how what I eat affects how I feel. Physically I feel better and mentally I feel better knowing I am treating my body better. The class taught me that I deserve to eat good food and if I do, my body will treat me better!”

This holistic approach will not only help you lose weight and change body composition but also fosters a healthier relationship with food, empowering you to make choices that support long-term well-being.

Learn more about counting calories: How To Lose Weight Without Counting Calories

Tip 4. Poor gut health could be preventing you from losing weight.

A healthy gut plays a crucial role in weight loss, as the balance of good and bad bacteria in your intestinal tract directly impacts your metabolism and overall health.

Research suggests that obese individuals often have fewer strains and less diverse gut bacteria compared to lean individuals, suggesting that poor gut health could be a hidden barrier to a weight loss journey.

Why Gut Health Matters for Weight Loss:

Metabolism Regulation: Good bacteria in your gut helps regulate metabolism and energy balance.

A lack of diversity in gut bacteria can slow your metabolism, making it more difficult to lose weight.

Inflammation Reduction: An imbalance with too many bad bacteria promotes inflammation in the body, which is closely linked to weight gain and difficulty losing weight.

Balancing your gut bacteria helps reduce this inflammation, allowing your body to function optimally.

Blood Sugar Control: Healthy gut bacteria improve insulin sensitivity and help manage blood sugar levels.

Stable blood sugar is crucial for reducing cravings and preventing weight gain.

Appetite and Cravings: Good bacteria can influence hormones related to hunger and fullness, such as ghrelin and leptin.

A healthy gut helps regulate these hormones, reducing cravings and preventing overeating.

Steps to Improve Gut Health for Weight Loss:

Adopt a Gut-Friendly Diet: Focus on whole foods, including animal proteins, vegetables, fruits, and healthy fats, while eliminating processed foods that feed bad bacteria. Adding fermented foods like sauerkraut and kimchi helps introduce more beneficial bacteria.

Consider a Probiotic: Supplementing with probiotics like bifidobacteria helps push out bad bacteria, repopulate your gut with diverse strains, and create an environment that supports weight loss.

By improving your gut health, you’re not just enhancing your digestion—you’re setting the stage for effective, sustainable weight loss.

And a balanced gut boosts your metabolism, curbs cravings, helps your body burn fat more efficiently, and helps support your immune system.

Lisa, a Nutrition 4 Weight Loss participant:
“Not getting sick was one of the biggest surprises to me since I work with children... My immune system is so strong now.”

Improving gut health is a powerful step toward achieving your weight loss goals and overall wellness.

Learn more about gut health & weight loss: Gut Health & Weight Loss

Tip 5. Eating a bedtime snack 30 minutes before going to bed will help you sleep sounder and longer.

A bedtime snack isn’t bad for weight loss—in fact, it can be a beneficial part of your routine when done right.

Many people worry that eating late at night will sabotage their weight loss efforts, but the right kind of snack can actually support better sleep, balanced blood sugar, and ultimately, a healthier metabolism, all of which are helpful for losing weight.

Why a Bedtime Snack Can Support Weight Loss:

Prevents Blood Sugar Crashes: A balanced bedtime snack with healthy fats and real food carbohydrates helps keep your blood sugar steady throughout the night. This stability prevents nighttime blood sugar crashes, which can disrupt sleep and lead to late-night cravings or binge eating.

Improves Sleep Quality: Better sleep supports weight loss by helping your body manage stress and regulate hunger hormones. Research shows that just one night of poor sleep can negatively impact your blood sugar the next day, making it harder to control cravings and stick to healthy eating habits. A bedtime snack can help you sleep soundly, setting you up for success the next day.

Reduces Late-Night Cravings and Binges: Eating a small, balanced snack before bed can curb the urge to reach for unhealthy snacks later at night. This helps you avoid the pattern of overeating processed foods, which are more likely to lead to weight gain.

Chris, a past Nutrition 4 Weight Loss participant, found that adding a bedtime snack improved his overall health:
“My sleep quality has improved ten-fold, which brings about many other positive changes in my life, including clear thinking and more energy.”

Rather than hindering weight loss, a properly balanced bedtime snack can support your efforts by stabilizing blood sugar, improving sleep, and reducing cravings, helping you wake up feeling energized and ready to make healthy choices.

Learn more about bedtime snacks: Bedtime Snacks & Blood Sugar Podcast Episode

Are you ready to take the next steps to improve your health with our Nutrition 4 Weight Loss program? The program is available to take online, via Zoom or in-person at one of our many locations throughout the Twin Cities. 

More Resources:

• Best Weight Loss Program
• Do Weight Loss Pills Work?
• Does Support Really Help With Weight Loss?
• Gluten Connection to Compulsive Overeating

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