Three Simple Steps to Get You Started On the Road to Weight Loss

Three Simple Steps to Get You Started On the Road to Weight Loss

As we discussed in yesterdays blog, A New Perspective on Weight Loss, the biggest road block that many of us face in weight loss or health in general, is just getting started. Humans are creatures of habit, all of us, sometimes good, but frequently bad. In fact, we tend to alternate between bad and good quite frequently. Speaking for myself, if I can get myself into the gym on Monday, it’s going to be a good week. If I start my week off on the wrong foot and miss my workout, it’s going to be a struggle to get there on Tuesday. The point remains, just get started, let the positive momentum build and good things will happen.


Read carefully and consider. I’ve not re-invented the wheel, but placed emphasis on explanation and relevance. If you abide even just 80% of the time, you will absolutely lose weight.

Three Simple Steps to Help You Lose…

  1. Evaluate the habitual aspects of your diet – There are many things you do on a daily basis, particularly as it pertains to the food you eat, that are merely habit and if addressed you can easily save yourself 200-300 calories per day. In my office, I call this positive vs. negative calories. What are positive and negative calories? It’s nothing you’ll find in a research journal, in fact, there is nothing scientific about positive and negative calories at all. It’s something I made up, but it makes sense. It’s a matter of necessity vs. luxury.The difference is simple, the calories that provide you with sustenance are positive calories, and those that provide pleasure or taste are generally negative. For example, you’re not going to order your pizza without cheese. That would be foolish, but eliminating sausage or pepperoni and replacing with veggies will save you 100 calories. Or, do you really need to add a piece of cheese to your burger or your salad? The burger is positive; the cheese is negative, same with the salad. See where I’m going with this? Humans are habitual creatures, all of us. Many of your eating habits are exactly that… habits. Break them! Even just tweaking them a bit can easily reduce your caloric intake by 200-300 calories per day. Reducing dairy is a great way to start. Unless you’re an infant, dairy can be completely eliminated from your diet… if you want it to be? There are so many examples of this that it’s impossible to list them all. Examine your lifestyle and you’ll soon find them for yourself. Find that balance between necessity and luxury.

  2. Make the time to eat healthy – Think for a minute or two about the poor foods in your diet. Are they really your foods of choice, or your foods of convenience? Quite frequently we’re on the go so much that we must resort to fast food or something simple, prepackaged and processed. These items are likely full of empty calories that provide an immediate rush of calories, but very little nutrition. Your body craves nutrition as much as it does fuel and if you’re not getting the proper nutrition, you’ll never be satiated. It’s not at all uncommon to be 30-40 pounds over-weight, but still starved of basic vitamins and minerals, particularly particularly phytonutrients or plant based food. Eating healthy takes time. Setting the alarm clock 15 minutes early in the morning to prepare a healthy breakfast and lunch can make all the difference. You’ve got to make the time to eat healthy.

  3. Snack from the fridge, not from the pantry – This is a really simple one, but if you comply, you will absolutely lose weight. This is an extension of the shop the perimeters philosophy. The food in the fridge is likely to be fresh and void of processing. The food that you find in the pantry is largely designed for shelf-life and not good health. This is another way of saying eat more fruits and vegetables (phytonutrients). And in regard to fruit, eat more berries. The nutrition in fruit is primarily in the skin while the middle is mostly sugar. Berries will satiate you and provide you with the necessary vitamins and minerals without all of the unnecessary sugar – more bang, less buck.

Summing up…


To conclude – We all want to be healthy and fulfill our potential, so begin by giving yourself an opportunity. Out of the gate, the task at hand may seem daunting, but once you shake off a pound or 2, then 4, soon to be 5; you’ll breath a little easier – as I did after my enlightening tote home. Soon you’ll find enjoyment in eating healthy. Just ask Marci. I’ve been working with Marci for over a year and she’s lost over 160 pounds on my diet plan, despite being diagnosed with MS. If anyone has an excuse to fail, it’s Marci, but she’s never let her diagnosis slow here down. In fact, it was her diagnosis that inspired her to turn things around and she’s not looked back since. If you’re looking for inspiration, click here to read Marci’s HCG Diet Success Story. If you’d like to make a donation to support her in her MS walk in September, click here.


Dr. Zach


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