Embarking on a sustainable fat loss journey involves more than just calorie counting; it requires a holistic approach that integrates nutrition, lifestyle, and mindfulness.
You may have embraced a real-food approach to your nutrition plan to improve your health, which often includes losing some excess weight in a healthy, sustainable and long-term way. Even though you may feel better, have fewer symptoms and a renewed energy and zest for life, feeling frustrated that your weight loss results are not as significant as you had hoped they would be is normal.
At Pete’s Real food we truly believe that focusing on eating real food is the ultimate way to meet all your nutritional requirements to maintain good health and stabilize your weight and body composition. All you need are a few actionable steps to set the foundation for lasting success
Learn more about our real food philosophy here
7 Strategies For Sustainable Fat Loss
1. Prioritize Protein Intake
Incorporating sufficient protein into your diet is essential for sustainable fat loss. Protein enhances satiety, preserves lean muscle mass, and boosts metabolism. Starting your day with a protein-rich breakfast can reduce cravings and stabilize blood sugar levels, setting a positive tone for your dietary habits. Distributing protein intake evenly across all meals supports consistent energy levels and optimizes muscle maintenance. Aim to include a variety of protein sources, such humanely raised meats, wild-caught fish and pastured poultry, pork and eggs in every meal. For those with increased protein needs or dietary restrictions, high-quality protein supplements can be a convenient option.
This article discusses protein powders in greater detail
Research indicates that consuming a protein-rich breakfast can significantly impact appetite control and energy intake throughout the day. Studies have shown that individuals who consume higher protein breakfasts experience reduced hunger and decreased subsequent energy intake, which can aid in weight management. Additionally, a higher protein intake at breakfast has been associated with increased energy expenditure compared to lower protein meals. Furthermore, high-protein morning meal can stabilize blood sugar levels, preventing the spikes and crashes that often lead to increased hunger and fat storage. Stable blood sugar levels are essential for sustained energy and reduced fat accumulation
2. Embrace Healthy Fats
Embracing healthy fats is essential for sustainable fat loss and overall well-being. Incorporating sources like fats from well raised animals, fatty fish, avocados, nuts, seeds, olive oil and coconut oil into your meals can enhance satiety, support metabolic health, and provide essential nutrients. Dietary fats are essential for absorbing fat-soluble vitamins like A, D, E, and K
Fats take longer to digest, leading to a feeling of fullness and reduced hunger pangs, which can help control calorie consumption. These fats may also influence the release of appetite hormones like leptin, which signals satiety to the brain. Certain fats, like those found in avocados and nuts, can improve insulin sensitivity, which helps regulate blood sugar levels and may aid in fat burning and Including these fats in your diet can help curb cravings for sugary or processed foods.
While these fats are beneficial, they are also calorie-dense. Monitor portion sizes to align with your energy needs and weight loss goals.
Download our Fat Guide here
3. Eat Above Ground Vegetables
Your mother was right – eat your vegetables. These vegetables are low in calories and carbohydrates but rich in essential nutrients and fiber, making them ideal for weight management. Fill your plate with a variety of colorful, local and seasonal vegetables. Take up at least half of your plate with these non-starchy nutrient powerhouses. Add some healthy fat (you could use slices avocado, drizzle some olive oil or crumble a little of Pete’s Real Food bacon over), and well-raised raised protein like chicken, fish, or beef. Supplementing with some grass-fed collagen is an option if you are just starting out. You can add it to a green smoothie packed with above ground veggies to start the day off on the right foot!
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4. Stay Hydrated
Maintaining proper hydration is crucial for metabolic efficiency and appetite regulation. Water plays a vital role in digestion, nutrient absorption, and the elimination of toxins. Often, thirst can be mistaken for hunger, leading to cravings and appetite dysregulation. To ensure adequate hydration, carry a reusable water bottle, set regular reminders to drink water, and consider starting your day with a glass of water to kickstart your metabolism.
Learn more about hydration in this post
5. Limit Your Treats
(and be aware of foods that are easy to over consume)
Avoid the Paleo version of treats. You do not need another muffin! Paleo treats are just that – treats to be enjoyed mindfully and occasionally. Paleo muffins and cookies are great to toss in the lunchbox as an alternative to a packaged processed food, but remember, they are to be eaten in strict moderation, especially if your goal is weight loss. Just because flour is gluten-free or an ingredient is unprocessed or in its natural form, does imply it is free from calories or nutritionally equal to vegetables, proteins and healthy fats.
It might also be wise to go easy on the fruit and nuts. It is very easy to overindulge in healthy foods, because, they are healthy. With some foods, fruits and nuts especially, it is important to monitor your portions. Nuts especially are easy to over consume without triggering your satiety hormones and fruits should be considered when evaluating your carbohydrate needs.
6. Prioritize Sleep & Stress Management
Adequate sleep and effective stress management are pivotal in regulating hormones that influence appetite and fat storage. Chronic sleep deprivation can lead to increased levels of ghrelin, the hunger hormone, and decreased levels of leptin, the satiety hormone, resulting in heightened appetite and potential weight gain. Aim for 7-9 hours of quality sleep per night by establishing a consistent sleep schedule and creating a restful environment. Incorporate stress-reducing practices such as mindfulness meditation, deep breathing exercises, or engaging in hobbies you enjoy. These activities can lower cortisol levels, a hormone associated with fat accumulation, particularly in the abdominal area.
This article gives you some tips to improve your sleep
7. Practice Mindful Eating
Mindful eating involves fully engaging with the eating experience, allowing you to recognize your body's hunger and fullness cues. This practice can prevent overeating and foster a healthier relationship with food. To eat mindfully, eliminate distractions during meals, chew your food thoroughly, and savor each bite. Start by dedicating one meal per day to mindful eating, gradually extending the practice to all meals. This approach not only enhances digestion but also increases satisfaction, making it easier to adhere to a balanced diet.
Read on here for more on mindfulness
Having some patience is by far the hardest and most challenging aspect of weight loss. Sticking to the plan and feeling your fat loss is not progressing is frustrating. Fat loss may be rapid at times and slow and steady at others. This will begin to regulate as your body finds its way back to health followed by its own natural weight.
Implementing these detailed strategies requires dedication and self-awareness. By focusing on nutrient-dense foods, ensuring adequate rest, and practicing mindfulness, you create a holistic framework that supports sustainable fat loss and overall well-being. Remember, the journey to health is a marathon, not a sprint; embrace each step with patience and persistence.