22 CHOICES | 2013 SUMMER ISSUE
ou don’t need to obsessively monitor your calorie intake to lose weight. Follow these four simple, yet effective, lifestyle strategies for weight loss success—no calculator required!
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START WITH AN IDENTITY-BASED GOAL Most people who want to lose weight start with a statement like “I want to be skinny” or “I want to lose 20 pounds.” The reason why it’s so hard to lose weight is because often we are trying to achieve the results before we ever believe that we own the identity of the person we want to become. Take your goal and ask yourself
who the type of person is who has the ability to reach it. Is he or she active every day, eating to fuel and nourish the body, feeling vibrant and alive? Restate your goal as an affirmation in the form of “I am the type of person who _____.” CROWD OUT PROCESSED FOODS Processed foods are cheap and convenient, but they are also full of sodium, sugar, chemicals, and empty calories. Even packaged “health foods” that highlight less calories, less fat, or no added sugars create a misconception that the fewer “bad” nutrients a food contains, the healthier it is. Being hyper-focused on one specific aspect of the foods you eat steers
you away from the bigger picture: the total nutrient package and the overall diet are what matter. Crowd out processed foods by adding whole foods into your diet. They are nutrient-dense, and when your body gets the necessary nutrients, you will experience fewer cravings. BUILD A BALANCED PLATE Fill at least half of your plate with nutrient-dense, high-fiber, lowcalorie vegetables, especially darkgreen, orange, and red varieties. A quarter of your plate should include lean animal or plant protein sources to help you feel satisfied. Don’t eliminate the fat! Reserve a sliver of your plate for healthy fats from foods such as olive oil, nuts,