92 – Weight Loss Frustration – Here’s What to Do!
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On today’s show we got a great question from a listener. Dr. Dave will answer it and thinks it will help YOU too!
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I follow a vegan diet and live a healthy lifestyle but I am not losing any weight. I get in 10,000 steps every day and I strength train 2-3 days per week. I seem to be hungry often and I am never sure what to grab when I am hungry. I have been on and off my vegan diet because of this. Do you have any tips for me? Barb – Dayton, OH age 50
Great question Barb and I am also glad to hear you are vegan! That is definitely the best way to go! So congratulations to you and you husband for going plant based. I will share with you my daily routine which I believe will help you. First, I start my day with a lot of fresh fruit, starting with a banana or two before brushing and flossing. Then I will I head out to get in my Magic 4. For those of you that are new to the show, the Magic 4 is walking or running for 4 miles. If you can work your way up to 4 miles every day, or nearly every day, it will work miracles for your health.
When I return from my run. I will cut up a lot fresh fruit such as watermelon, blueberries, blackberries, raspberries, mango, papaya, kiwi, bananas, apples, and asian pears and this will be my breakfast. I don’t count calories and I eat until I am full. Fruit does contain sugar but sugar is necessary after exercise and the fruit also contains a lot of water and fiber.
It is ok to be hungry. I eat at least 6 times per day. If you are eating plant based unprocessed foods you can pretty much eat all day and still maintain your weight. You will reach your equilibrium. For lunch, I am typically not home so I will typically go to an ethnic restaurant for lunch such as Indian or Chinese. I typically order steamed veggies with white rice and water or something similar.
I always carry snacks wherever I go. For snack, I will eat things like celery sticks with almond butter, more fruit, or some nuts.
One of the great things I have learned from my friend Sharon, who runs the Columbia, MD Forks Over Knives Meetup, is to use an Instant Pot. An Instant Pot is a multi function electric pressure cooker that is very easy to use and makes delicious meals and I highly recommend it.
If you are serious about your weight loss, I also recommend that you eliminate salt, oil, sugar, and processed foods from your diet. When I say to eliminate sugar that does not mean that you cannot eat fruit and when I say to eliminate oil that does not mean to eliminate things like avocados. This itself will make a tremendous difference in your weight loss journey. I also recommend that you weigh yourself everyday. Some experts would caution against this but I say that is ridiculous. The scale is a great tool to measure where you are. It works! I don’t count calories and I eat when I am hungry. However what I am eating doesn’t cause weight gain. I eat a lot but I eat the right foods.
Water is the best thing you can drink. Stay away from sodas and alcohol.
If you follow all of these things, I guarantee it will work. You will see a tremendous difference in your life!
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