LET’S TALK WEIGHT LOSS TIPS- but in a fun, approachable, relatable way?
Enter: Michelle Braude.
She is the brains & beauty behind The Food Effect Diet. No big deal, a doctor, a blogger, an author & an influencer !! MEOW.
Anyway backstory: Dr. Michelle Braude & I met through our mutual friend, Ingrid de la Mare Kenny ( OG TSC contributor ). Michelle was on Ingrid’s podcast & a lot of their theories & opinions were similar & on point. I personally Ioved what she had to say, so I invited her on The Skinny Confidential to share her wellness tips, tricks, & modifications with you guys !!
One of the things I love about Michelle is that she’s very realistic. Some of my favorite tips from her are to chew well & know yourself before you set goals. She’s also not super strict on the alcohol, which we love. I mean, right? Like I’d love a margarita with my lettuce cup spicy tacos if I’m being honest. But really, when you need a chilled glass of rosé, you need a chilled glass of rosé.
( Before we get into it you should also know I was featured on Michelle’s website this week too- stalk the entire feature here- we will talk morning routines, cortisol, light, movement, & hydration. Happy reading! ).
Ok, ok, I’ll let Michelle take it from here.
MEET DR. MICHELLE BRAUDE OF THE FOOD EFFECT:
Hi TSC readers! I’m Dr. Michelle Braude, also known as The Food Effect Dr. I’m so excited to be sharing some health and weight loss tips with you today because I’ve been a longtime reader of The Skinny Confidential. Like Lauryn, I love everything health & wellness related, as well as jade-rolling, & inulin fiber!
I love that I get to combine my passion for cooking, nutrition, and medicine to help people all over the world achieve not only their weight loss goals, but overall health goals too.
Here are my top tips for healthy living & weight loss:
Eat whole, natural foods
Avoid highly processed, packaged foods as much as possible. Stick to eating whole, natural foods that are close to, ( if not the same as! ) their natural state- such as fruit, vegetables, nuts, eggs, dairy, fish, poultry or plant-based proteins ( like chickpeas, lentils, or even chickpea pasta! ). I always tell my clients: the shorter the list of ingredients on the package of food, the better it is! Don’t buy products with an endless list of ingredients you can’t pronounce or have never heard of.
Change your mindset
Don’t think of healthy eating and weight loss as a “diet”– something you ‘go on’ and eventually ‘go off’. Reframe it as a new way of life. That way, when, or if, you do ‘slip up’ or have a few days of overindulging, you’ll be less likely to give up and get despondent because you’ll realize that one or two meals ( or even days! ), of not-too-perfect eating won’t undo your overall commitment to a healthy lifestyle; you’ll just get straight back on to your normal, healthy routine afterwards.
Often when we think we’re hungry, we’re actually just thirsty. Make sure to drink plenty of water throughout the day, as well as one glass BEFORE every meal or snack you have. Water aids weight loss by keeping your cells functioning at their fat-burning best, and also helps your kidneys flush out excess toxins and chemicals, which may be slowing down your metabolism. I don’t like setting a fixed daily amount for water drinking, as this will vary depending on your body size, activity level etc. but just make sure you’re drinking enough! If you have difficulty drinking enough plain water, herbal teas, green tea ( hot or cold ), or lemon in hot water, are all just as good.
Slow down your eating, chew thoroughly & enjoy your food
Focus on the food you’re eating and don’t just wolf it down. Avoid eating lunch in front of your computer, or dinner whilst trying to catch up on e-mails or messages- take time out to enjoy your meal & actually pay attention to what you’re eating. Chewing your food properly will aid efficient digestion, stop you from overeating, and reduce any uncomfortable bloating you may experience from eating too quickly. It will also ensure your brain actually registers when you’ve eaten enough food…before it’s too late!
Eat healthy fats…DON’T go fat-free
This means eating good, healthy, unsaturated fats found in nuts, peanut or almond butter, avocados, olive oil & various other healthy oils. Incorporating good fats into your diet will help reduce sugar cravings, increase energy levels and keep you fuller for longer. In its absence, we tend to reach for sweet and starchy foods. So don’t go down the “fat-free” route! Healthy fats are also proven to lower the risk of heart disease and aid the body in absorption of vitamins and minerals ( for example from any salads or vegetables you eat ). While too much fat can cause weight gain, too little of the right fats prevents your cells from functioning properly, which affects fat metabolism, hormone balance & energy– all leading to weight gain.
That being said, trans fats ( often listed under the names ‘hydrogenated oil’ or ‘hydrogenated vegetable fat’ ), found in many packaged, processed foods, are toxic, have no health benefits, and should be avoided as much as possible.
Don’t shun carbs
Instead, stick to whole grain unrefined carbohydrates such as oats, wholemeal bread, brown or basmati rice, sweet potatoes, quinoa, chickpeas and lentils, which are great sources of fibre and various other nutrients. Don’t try to cut out all starchy foods…it’s the biggest “diet” disaster ( & myth ), and also slows down metabolism in the long-term.
Know yourself & be realistic
Each individual has different needs, goals & preferences, combined with different body types and genetic make-up. You have to recognize your individual needs and be realistic about the changes you can make. So, for example, if you absolutely live for chocolate or a sweet treat, don’t try to stick to a long-term healthy eating plan thinking you’ll never have these things again! Instead, be realistic and allow for special occasions, indulgences or controlled amounts of your favorite “vice” food– or try switching to a healthier version of it, such as 70% dark chocolate instead of poor-quality, highly processed milk chocolate.
Eat a RAINBOW
Whether it’s fresh, frozen or canned – try to increase and vary your intake of fruit and vegetables. You’ll feel so much better and your body will benefit from all the added vitamins, nutrients, antioxidants and fibre. Diets rich in fruit and vegetables have been proven to decrease the risk of heart attacks, stroke and a variety of cancers, & healthy glowing skin is another by-product of eating a colorful, varied diet – so it’s a real win-win!
Know your portions
It’s essential to understand that: just because something is healthy, it doesn’t mean that it can’t make you gain weight! Even if you stick to healthy foods, you still have to watch your portion sizes and quantities when consuming things such as nuts, hummus, avocado, olive oil & dark chocolate. There’s definitely benefit in snacking on nuts, but eating a whole big bag will lead to excess calories and weight gain. Learn what a normal serving size looks like and stick to that!
Be patient…don’t give up or get despondent
Making sustainable changes to your diet and lifestyle, & noticing results can take some time. Don’t expect to shed weight and have glowing skin overnight! It can take a few weeks to achieve noticeable results. We’re all human and have our ups and downs. There will be days when you don’t eat as planned, or slip up on your new healthy regime… it’s not the end of the world! Don’t beat yourself up, or worse…give up. Be patient, get back on track, and stick with your new healthy habits. Your body is benefitting every day in all its internal processes from changes you make. Getting despondent and impatient, with a need to see “fast” drastic results, will sabotage all your efforts. Stick with the changes you are making, and you are guaranteed to see results… most importantly, ones that will last!
Be sure to follow along on Instagram, @thefoodeffectdr, where I share all my recipes, healthy eats, tips, tricks, advice, + lots more! More information is available about me and THE FOOD EFFECT is available on the website.
Hope you guys got some valuable tips from Michelle. I sure did- because portions, portions, portions! Hope you all had a nice, relaxing weekend ( we made INULIN chocolate chip cookies, watched tons of movies, & read! ). So ready to hit Monday with a fucking bang- anyone else?
Be sure to read about my morning routine on Michelle’s blog ( lots of easy tips for you guys to implement in to your morning routine too ). See you tomorrow.
+ How to drink more water effortlessly.
++ Up your fiber with these skinny blueberry waffles.