Losing weight is a challenge. Ilana Muhlstein, MS, RD, a member of the ETNT Medical Board, knows how difficult and yet, ultimately rewarding the weight loss journey can be – she lost 100 pounds herself! And she lost weight, right. Below is an excerpt from her book, You can drop it!
I wrote You can drop it! to help you teach me my personal and proven system to lose weight and keep it off – without sacrificing – and it’s so simple you’ll love it. This is not a joke or information. It really works. This unique approach has become known thanks to my famous 2B Mindset program. It has already helped thousands of people lose weight – some more than 100 pounds – while never asking them to get hungry or cut out the food they love.
So how exactly can you drop 100 pounds? Here are 7 simple weight loss tips you can start with right now. And while you’re at it, you can fill in the 7 healthiest foods to eat right now.
The only way to stay lean in the long run is to learn to love vegetables. They are easy to make and they improve intestinal health. Vegetables make you feel full and satisfied (and stay healthy), so eat lots and lots of them all day. And you can access them with delicious toppings.
Proteins keep you full and satisfied and can help you lean down while helping you build muscle.
Yes, you can eat carbs! JRC – “fiber-filled carbohydrates” – take longer than other carbohydrates to break down, providing long-lasting energy. So what is the JRC considered? Wholemeal bread, tortillas, waffles, frozen fruit and whole fruit. Simple carbohydrates (white bread and pasta, biscuits, pastries, sweets and chocolate, fried foods, frozen sweets, alcohol) cause your blood sugar to rise naturally and lead to a crash. Enjoy these responsibly.
Water keeps you full so you can make better food choices all day long. You should drink half your weight in ounces at least every day and try to drink 16 liquid ounces before each meal (even before your morning cup of Joe!). You will soon see that the more water you drink, the more weight you can lose.
Their supporting role is clear: Accessories may not be the main function, but they really make things a lot more fun. When it comes to nutrition, my “accessories” do the same. They have a supportive job – and that is to make your meals and your food fill with taste, to turn something that can be gentle into something that is, well, just amazing. Go ahead and add some fats, sugars, spices, condiments and boosts to benefit your meals. Some examples of accessories are guacamole, bacon, natural peanut butter, salad dressings and sauces such as Alfredo, barbecue and marinara.
RELATED: Discover exactly how Ilana lost 100 pounds and held it You can drop it!
Tracking is extremely important. Your tracker shows you what works for you and what does not work. Every day you want to write down what you eat and drink. The more details you enter, the more insight you get. And the scale is also your friend! I know you may hate it or have been instructed to avoid it, but you will soon see that it helps you learn what helps your body lose weight and what does not. Go to bed every morning, without clothes, after using the bathroom, before eating or drinking anything. When the scales go down, you will discover what a “weight loss day” looks like.
Apologies are not your friend, so why do we sabotage ourselves? I think people themselves sabotage when they are frustrated: they feel that they are eating well and that they are not losing weight. Frustration leads to self-sabotage. It’s also to think you’re not worth it – but you is worth it. You’re always worth it. The key to stopping self-sabotage is to understand the push and pull between discipline and capitulation. It is important to fight it so that you can defeat negative self-talk and old habits.
