10 Mindful Nutrition Tips: Lose Weight, Boost Energy, and Manage Cravings

Congratulations. if you are reading this, you are likely taking steps towards a healthier lifestyle. While you work on long-term mind-body fitness goals, along the way, you may have a shorter term goal. Maybe a vacation, like one of my clients who is heading to Paris in three weeks. Or perhaps your big business conference is three weeks away, like a past client (one of my first integrative image clients) who wanted to trim a few pounds safely yet quickly before tailoring her new clothes. Whatever your catalyst may be, here are 10 nutrition tips to help you take a mindful approach to (fairly) fast weight-loss:

1. Adequate Caloric Intake: While it's important to be mindful of calorie intake, consuming only 1,000-1,200 calories per day might be too low for your activity level and overall health. For example, it’s generally recommended for women to aim for a minimum of 1,200-1,500 calories per day to ensure you are consuming the nutrients you need.
2. Balanced Macronutrients: Ensure you are getting a well-rounded intake of macronutrients—carbohydrates, proteins, and fats. If you are using a system like Weight Watchers to track points, it's important to focus on the quality of food choices within those points. Include whole grains, lean proteins, healthy fats, fruits, and vegetables, and limit processed food to ensure you getting a diverse, quality range of nutrients.
3. Protein Intake: Most people easily consume 50 grams of protein per day. This may be adequate, according to the Dietary Guidelines for Americans but often women, particularly over 40 years of age, benefit from increasing protein intake slightly to support muscle maintenance and repair, especially if they are working out, according to the Mayo Clinic . Protein helps with satiety, preserves muscle mass, and supports weight loss efforts. For example; a woman, like one of my current clients who weighs 167 pounds, a minimum target of 75-90 grams of protein per day may be more appropriate for optimal fitness and weight loss. 
4. Hydration: Focus on drinking enough water throughout the day. Staying hydrated is crucial for overall health and can help maintain proper bodily functions.
5. Nutrient Density: Instead of focusing solely on calorie counting, prioritize. nutrient-dense foods. This means choosing foods that are rich in vitamins, minerals, and fiber, such as fruits, vegetables, whole grains, legumes, and lean proteins. These foods can provide more satiety (leading to fewer cravings) and support overall health.
6. Mindful Eating: Try practicing mindful eating to reduce the frequency of junk food binges. Enjoy savoring meals, eat slowly, and pay attention to hunger and fullness cues. This can help foster a healthier relationship with food. You can find the below hunger scale, along with activities and tools, in jamiemcclean.com library  to help further with mindful eating. 

7. Treats in Moderation: While it's okay to indulge in occasional treats, practice moderation and balance. You can still enjoy your favorite treats, like brownies, but in smaller portions (how about half or an even a quarter of that brownie?) and less frequently. Finding healthier alternatives or recipes with reduced sugar and healthier ingredients can also be beneficial.

8. Increase Physical Activity: Increasing physical activity levels can aid in calorie burning and weight loss. Let’s say you work out three times per week. Incorporate additional workouts, such as cardio exercises, add a HIIT training session or two, or additional strength training for at least 4-5 days a week.

9. Prioritize getting enough quality sleep, as it plays a crucial role in weight management and overall health.

10. Stay Consistent: Consistency is key when it comes to weight loss. Stay committed to the calorie deficit, regular workouts, and healthy eating habits throughout the three weeks, and you have done all you can do to reach your goal.

It's important to note that individual factors, such as metabolism, body composition, and underlying health conditions, can influence weight loss. It's always recommended to consult with a healthcare professional or registered dietitian who can provide personalized advice and support tailored to specific needs and goals. For a free nutrition audit, email certified nutritionist Jamie McClean.