Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC

My philosophy is always to ditch the diet.

Diets are restrictive, rigid, and set up for us to fail. If you go on something, inevitably, you go off, left wondering what was wrong with you if you couldn’t stick to the plan.

So, my work is centered around helping you find a way of eating that is nourishing, nutritious AND sustainable for the long haul. Holistic weight loss doesn’t revolve around a diet. Instead, it’s about getting to know your body and yourself.

So here are 5 tips to keep in mind to help you move towards your goal of restoring your body’s weight to its comfortable size without dieting! 

5 Tips for Healthy Weight Loss

Protein helps to increase satiety, boost metabolism, and reduce cravings.

See where you can add lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and soy to your meals to feel balanced and satiated. 

We all are in different places in our weight journey, so remember to explore what amount of “permission” vs “structure” works for you.

Over time, the intention is to eat more foods that come from the earth (in moderation with other things, of course!)

When we cut out certain food groups, it can backfire and cause us to overeat.

I like to take a balanced approach and explore our cravings for food holistically (from a physical, mental, emotional and spiritual perspective.) See if you can approach food from a “does this feel balanced and nourishing?” rather than a “I can’t eat that” place. 

Explore whether your craving is an emotional need (and if it is, work through it.)

But if it’s a physical craving, we often try to eat “around” it–we’ll try everything else BUT the thing we really want and then end up overeating later or having the thing we wanted anyway.

In the long run, it can be better to allow, enjoy and eat the “thing” guilt-free so you can move on with your day without thinking about it 24/7. 

This can be really helpful as we learn hunger, fullness and listening to our bodies’ cues of what works for our bodies.

Eating every 3–4 hours helps keep your blood sugar balanced and even, which helps you make more rational choices around food, reduces the need to use willpower, and keeps your energy levels stable during the day. 

Add protein to every meal 

Common Questions

What should I include in a balanced diet for weight loss?

Aim for moderation! Eat whole grains, lean protein, healthy fats and allow for some treats in moderation. 

Are there specific foods I should avoid when trying to lose weight?

I’m a big believer that as soon as we tell ourselves to “cut something out,” we immediately want the thing we told ourselves we can’t have. 

What’s the role of protein in a healthy weight loss diet?

Protein helps to increase satiety, boost metabolism and reduce cravings.

Can you recommend healthy breakfast options for weight loss?

Kickstart your day with a high protein meal: try eggs, sprouted grain bread, avocado, or Greek yogurt to see if you enjoy them. 

What should I drink to support my weight loss goals?

Lots of water! Cliche, but true. Jazz up your water with lemon, cucumber slices or fruit. 

More Articles About Holistic Weight Loss

⚪ How to Get Off the Diet Roller Coaster
⚪ 7 Myths of Weight Loss
⚪ If You’re Not Dieting, How Will You Lose Weight?

⚪ Yo-Yo Dieting and Weight Loss

Work with an Emotional Eating & Holistic Nutrition Coach

Overcome Bingeing and Emotional Eating, and Break Up with Yo-yo Dieting

Working with an emotional eating coach and holistic nutritionist can help you get free from the frustrating binge and restrict cycle and stop yo-yo dieting.

You don’t have to be obsessed with food or have a million rules around eating to find your natural weight and learn to love your body. Ready to actually see a lasting change and experience true freedom?

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About the Author: 

Jenn Hand has been helping women like you become normal eaters since 2015.

She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again.  As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.

Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.

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