The Weight Loss Secret Everyone’s Talking About

Posted on 15 June, 2016

Spend just five minutes ‘googling’ weight loss and you’ll see that there are a whole bunch of different products, supplements and meal plans claiming they have the ‘secret’ to successful, long lasting weight loss.

You want to know the truth, from someone who has been helping individuals lose weight for almost 12 years? There is no secret. No silver bullet. No ‘one special product’ or diet or behaviour or habit that you can do that will be the ‘answer that you’re looking for.”

Don’t stop reading! Because I’ve still got good news!

There is one thing, that everyone (at The Healthy Eating Hub) is talking about that will play a pivotal role in your weight loss journey. If you can change this one thing about your diet and lifestyle and if you stick to it every single day (for the rest of your life), it will make a huge difference to your long term health and most importantly, your weight.

Are you ready for it? Here it is:

“Eat more vegetables.”

Yep. That’s it! And I have two university degrees to tell you that! Three cheers for my career choice!

Vegetables are hands down, without a doubt, fan-bloody-tastically amazing! And here’s six reasons why they’re a MUST for successful long term weight loss.

They are very low in energy (calories/kilojoules)

For those of you who have ever counted calories before, you’ll know that it’s awful. I don’t think you should have to count calories to lose weight, but you do need to consistently reduce your energy intake. Weight gain happens when you consume too much energy over a prolonged period of time, and weight loss happens because of the complete opposite. You don’t have to be strict or drastic about it, but you do need to have an idea about your daily energy needs.

Vegetables are very low in energy. Which means you can eat a large quantity of them, without over consuming energy! So put heaps on your plate: spinach, broccoli, salad greens, Brussels sprouts, beans, asparagus, capsicum, carrots, cucumber, snow peas, mushrooms, sprouts, kale, plus heaps others! They’re all good!

Try this vegetable rich salad and you’ll see what I mean!

They’re rich in anti-oxidants

Forget supplements. The anti-oxidant power of whole foods trumps individual nutrients every time. Vegetables actually contain hundreds of different naturally occurring chemicals, known as phytochemicals. Research tells us that the combination of these chemicals delivered to the body from whole foods works better for promoting health than taking a supplement that only contains a handful of certain nutrients, often synthesised in a lab. Most of the phytochemicals in vegetables are anti-oxidants which fight free radicals and keep your cells and metabolism functioning as it should! A healthy body and metabolism loses weight much easier than one that’s not functioning well due to oxidative stress.

Don’t care about oxidative stress? All good, try this vegetable rich asian broth, it’s winter warming goodness!

They’re rich in fibre

Fibre is a type of carbohydrate which our body cannot breakdown. This means that when you eat fibre rich foods (plants) the fibre from these meals makes it all the way through your digestive system to your large bowel (colon). In your colon are bacteria. These little guys are stoked to see this fibre and they metabolise it. To make highly complex biochemistry very simple, the by-product of this metabolism is very good for us!

The fibre also helps to create a bulky stool (poo) and a bulky stool moves easily through and out of our body, carrying waste products with it! A big easy enjoyable poo, on most days, is a very good sign of a healthy digestive system. And what has all this got to do with weight loss? I’m so glad you asked! A healthy gut has been linked to a healthy weight, plus there is lots of good research linking a healthy fibre intake with successful long term weight loss.

Are you having trouble in the whole area re: doing a poo? Never fear, this Nachos with a Twist recipe is a vegetable rich meal of deliciousness that will have you pooping in no time.

They contain minerals

Your body requires trace minerals for important elements of it’s day to day activities. Minerals like iron, calcium, selenium, magnesium and potassium are vital for certain functions and they’re all found in a range of different vegetables. Take potassium for example. Research shows us that this mineral is necessary for lots of chemical reactions in the body, most importantly the ones involved in managing a healthy blood pressure. It’s needed to balanced out sodium (a component of salt). A diet rich in processed foods, leads to a sodium and potassium imbalance, but a diet rich in vegetables leads to… You guested it! Just the right balance for a healthy blood pressure and healthy body! Woot!

This frittata is yummy.

They are bulky

Bulky foods take up space. So the more vegetables you add to your meal the bulkier your meal becomes and the more it fills you up! One part of the weight loss battle is appetite management and finding strategies for combatting those times when you’re feeling hungry. And you will feel hungry. Fill up on vegetables and you’ll get a nice satisfied feeling (without excess energy), but not the ‘stodginess’ feeling that comes from over-eating processed food (not to mention all the excess energy).

Do you like pie? Who am I kidding, everyone likes pie. Try this pie recipe, it full of vegetable plus I’d serve it with a green salad with a light vinaigrette. Mmmm.

They are colourful

Lots of colour and texture brings interest and variety to a meal. Research shows us that this is an important part of creating long term healthy habits. Enjoying your food and looking forward to your meal times is a really important part of sticking to your weight loss journey and then maintaining your weight loss long term. I love creating meals where I include lots of different coloured vegetables! The more colours the better!

If I’m making this green curry for dinner, I’m always looking forward to it!

Need more help with getting more vegetables into your day? Join me for a kitchen consultation at The Healthy Eating Hub!