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How To Lose Weight: A Beginner’s Guide

The harrowing statistics are in: 2 out of every 3 Americans are medically considered overweight or obese.

By now, we all know that medical risks associated with carrying extra weight. From diabetes to cancer to high blood pressure to cardiovascular disease, toting around extra pounds can seriously shorten and compromise the quality of your life.

Whether you’re trying to shed five pounds or two hundred, knowing how to lose weight (the right way!) is key to your long-term success.

Let’s get into what you need to know!

Diet is King

When it comes to knowing how to lose weight, you need to know how to eat. Simply learning how to dial in your nutrition can make a tremendous difference in your weight.

With that said, not all diets are considered equal. You may need to engage in some trial-and-error processes to find what works for you.

Let’s look at a few popular choices.

Calorie-Based Diets

These diets tend to follow a simple rule: eat whatever you want within a certain allocation of calories.

With these plans, you don’t have to omit any foods or food groups. Instead, you learn and value the principles of moderation.

For these reasons, many participants benefit from keeping a food journal to track what they consume. After all, we’re all guilty of mindless eating and snacking. If we don’t track it, we risk adding extra weight.

Specialized Meal Plans

From A to Z, from Atkins to Zone, there is no shortage of popular meal plans and structured diets available out there.

If you want to learn how to lose weight without too much effort (or time spent cooking), these plans might be best for you.

Typically, you’ll pay an upfront fee for the supplies and materials, and you may also pay for online communities or coaching.

Intuitive Eating

Today, many dietitians are touting the benefits of intuitive eating for its simple premise. You learn how to lose weight by learning how to listen to your body.

The idea here may seem radical, but it’s actually quite simple: we tend to eat based on all kinds of rigid food rules and regulations.

It’s only when we calm down all that mental chatter do we learn how to attune to our body’s natural needs.

Exercise is Queen

Even though exercise may not be an absolute essential when it comes to how to lose weight, it’s still very important.

Exercise helps burn calories, increase strength, and can stoke your metabolism. This is all associated with increased health, a fitter physical appearance, and improved energy.

Unfortunately, many people associate exercise with ultra-long marathons or intense weight-training sessions. It doesn’t have to be that way!

In fact, the American Heart Association recommends that we all get 2.5 hours of moderate exercise each week. When you break that down, it comes to about 30 minutes for five days a week.

How to Lose Weight Exercising

The best fitness plan for losing weight and staying healthy? It’s the one you can commit to!

That’s right: it doesn’t matter if you love yoga, tennis, rock climbing, surfing, or simply dancing in the privacy of your home. As long as it gets your heart rate pumping, it’s good for you!

With that said, it’s important to engage in three types of exercise:

  • Cardiovascular (running, dancing, jumping, playing sports, plyometrics)
  • Strength (weights, body-weight exercise, exercise machines)
  • Flexibility (stretching, yoga, pilates, dance)

If you’re just getting started with exercising, go slowly! You don’t want to injure yourself.

Sleep Matters (A Lot!)

Want to know how to lose weight while you’re unconscious? May seem silly, but yes, sleep is critical to your physical well-being.

Unfortunately, many of us are sleep-deprived. We go to bed late, wake up at erratic times, and caffeinate ourselves to power through the day.

Unfortunately, poor sleep makes us feel groggy, which often impairs our body’s ability to properly use insulin. This makes us more likely to store up fat in all the wrong places.

Furthermore, a lack of sleep is associated with impaired thinking (kind of like being drunk on alcohol).

Therefore, it’s harder to hone in on your willpower and make healthy choices. That’s why the donuts or office candies may be calling your name- you’re tired, and you want a quick fix for energy!

Finally, think about the last time you tried to work out when you were exhausted. Chances are, you weren’t able to perform at nearly the capacity you desired.

With all this in mind, you need to prioritize your sleep, just like you prioritize your nutrition and fitness. Make it a point to go to bed at the same time each night. Aim to wake up at the same time each morning.

Your body (and your weight) will thank you!

Stay Hydrated

You know that water is important for hydration. As it turns out, water is also important for weight loss.

Many of us mistake hunger signals for thirst. The next time you find yourself reaching for a snack, pour yourself a glass of water instead. You may just be thirsty!

Furthermore, water can help power your workouts (which means you’ll torch more calories).

Finally, water can boost your caloric burn, which can naturally increase your metabolism. That’s because your body has to “work” to process the liquid coming in.

Best of all? Water is completely free. And, it doesn’t have a single calorie. Talk about a miracle drink!

Already Know How to Lose Weight?

If you’re like most Americans, you’ve probably been on a diet at some point. Maybe you’ve even lost some significant weight, but you’re unable to maintain your successes.

Don’t worry. Professional weight loss assistance is available to help you reach your weight loss goals. Be sure to check out our ChiroThin program today!

Recipes

Pico de Gallo with Chili-Spiced Grilled Steak

4 sirloin steaks
2 tablespoons chili powder
½ tablespoon paprika
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
Himalayan sea salt and freshly ground black pepper

Pico De Gallo Ingredients:
2 medium tomatoes, seeded and diced
1/2 red onion, diced
½ green bell pepper, diced
1 jalapeno, seeded and diced
¼ cup fresh cilantro, roughly chopped
2 garlic cloves, minced
2 tablespoons fresh lime juice
1/4 teaspoon cumin
Himalayan sea salt and freshly ground black pepper

1. In a bowl, combine all the ingredients for the pico de gallo, season to taste with salt and pepper, and refrigerate until ready to serve.

2. Preheat grill to medium-high heat.

3. In a bowl, combine the chili powder, paprika, cumin, garlic powder, and onion powder; season with salt and pepper to taste.

4. Sprinkle the steaks with the chili mixture on both sides, make sure it is evenly covered.

5. Grill the steaks 4 to 5 minutes per side for medium-rare doneness.

6. Let the steaks rest 4 to 5 minutes and serve topped with the fresh pico de gallo.

Serving Size = 3 ounces of steak and 2 cups of veggies

Recipes

Garlic and Herb Butter Top Sirloin Filet

4 top sirloin filets
1/4 cup soft butter
2 garlic cloves, minced
1 tablespoon fresh parsley, minced
1 tablespoon dried basil
1 tablespoon dried oregano
Himalayan sea salt and freshly ground black pepper

1. Preheat the oven to 425 F.

2. In a bowl, whip together the butter, garlic, parsley, basil, and oregano.

3. Season each steak with sea salt and freshly ground black pepper.

4. Bring a skillet to medium-high heat, and brown the steaks in the skillet for 2 to 3 minutes per side.

5. Top each steak with 2 teaspoons of garlic-herb butter, and place in the oven.

6. Cook the steak in the oven for 7 to 8 minutes, or to the desired doneness. Let the steak rest for 2 to 3 minutes before serving.

Serving Size = 3 ounces of steak with 2 teaspoons of butter

Recipes

Colombian Steak with Onion-Tomato Sauce

2 lbs. sirloin tip steak, sliced
2 onions, thinly sliced
2 tomatoes, sliced
2 garlic cloves, minced
1/2 cup beef or chicken stock
1 tablespoon ground cumin
Juice from 1 lime
Fresh cilantro to taste
Himalayan sea salt and freshly ground black pepper

1. Season the steak to taste with sea salt and black pepper.

2. Melt 2 teaspoons coconut or olive oil in a skillet over medium-high heat and brown the steak 4 to 5 minutes; set aside.

3. Lower heat to medium, and add the onions.

4. Cook, stirring for 6 to 8 minutes; then, add the garlic and cook another minute or two.

5. Add in the sliced tomatoes and season to taste with sea salt and freshly ground black pepper.

6. Pour the chicken or beef stock into the pan and cook, stirring until tomatoes are soft, 6 to 8 minutes.

7. Add the steak back to the skillet; season with cumin and pour lime juice into the mixture.

8. Toss everything and cook another 2 to 3 minutes.

9. Adjust seasoning as needed; serve topped with fresh cilantro and sliced lime.

Serving Size = 3 ounces of steak with 2 cups of veggies

Recipes

Carne Asada with Portobello and Bell Peppers

2 skirt steaks
Juice of 1 lime
1/4 cup olive oil
1/4 cup fresh cilantro, minced
1 serrano or jalapeño chilies, minced
2 garlic cloves, minced
1/2 teaspoon oregano
1/4 teaspoon ground cumin
Himalayan sea salt and freshly ground black pepper

Portobello and Bell Pepper Ingredients:
2 to 3 large portobello mushrooms, sliced, stems removed
2 bell peppers, sliced
1 onion, sliced
1 tablespoons taco seasoning, NO sugar added
1 tablespoon fresh lime juice
1 tablespoon olive oil

1. In a bowl, combine the lime, olive oil, cilantro, chili(es), garlic, oregano, cumin, and salt and pepper to taste.

2. Pour the marinade over the steaks, and let marinate for 30 minutes.

3. Grill the steaks on both sides to your desired doneness (about 3 to 4 minutes per side for medium-rare).

4. Let the steak rest for a few minutes.

5. Heat the olive oil in a skillet over medium heat, and cook the onion and bell peppers for 2 to 3 minutes.

6. Add the mushrooms, taco seasoning, lime juice, and salt and pepper to taste.

7. Cook for 4 to 5 minutes stirring until it starts to soften, but is still firm.

8. Slice the steak against the grain, and serve with the portobello and vegetable medley.

Serving Size = 3 ounces of steak with 2 teaspoons of marinade and 2 cups of vegetables

Recipes

Turkey Chili Recipe

3 to 4 cups of shredded, cooked turkey meat
2 cups onions, chopped
2 bell pepper, chopped
2 cups diced tomatoes
2 tablespoons tomato paste
4 garlic cloves, minced
1 cup chicken or turkey stock
2 tablespoons chili powder or to taste
1 tablespoon ground cumin
1 tablespoon dried hot red pepper flakes
1 teaspoon dried oregano
Himalayan sea salt and freshly ground black pepper to taste
Green onions, sliced (optional, for garnishing)

1. In a large saucepan placed over medium-high heat, melt some oil and cook the onions and bell peppers until the onions are golden (about 5 minutes).

2. Add the garlic, chili powder, cumin, red pepper flakes, and oregano. Stir well and cook for a minute.

4. Add the diced tomatoes, tomato paste, chicken or turkey stock, cooked turkey meat, and season with salt and pepper to taste. Give everything a good stir.

5. Bring the chili to a simmer, then reduce the heat to low, and let it simmer, uncovered, for 30 to 45 minutes.

6. Serve warm with freshly sliced green onions on top.

Serving Size = 3 ounces of turkey

Recipes

Roasted Red Pepper and Basil Chicken

4 boneless skinless chicken breasts, butterflied
2 roasted red peppers, sliced into 1-inch pieces
1 red onion, sliced
1 bunch of fresh basil, sliced
1 tablespoon Italian seasoning
Himalayan sea salt and freshly ground black pepper

1. Preheat your oven to 400 F.

2. Grease an ovenproof dish.

3. Season each butterflied chicken breast with the Italian seasoning, sea salt, and freshly ground black pepper.

4. Top each breast with roasted red peppers, onions, and basil, and bake in the preheated oven for 30 to 40 minutes.

Serving Size = 3 ounces of chicken

Recipes

Chicken Club Wraps

1 lb. boneless skinless chicken breasts
2 tablespoons extra-virgin olive oil
1 medium tomato, sliced
1 avocado, chopped
4 tablespoons homemade mayo
8 large lettuce leaves
½ teaspoon paprika
Himalayan sea salt and freshly ground black pepper

1. Preheat a grill or skillet to a medium-high heat.

2. Season the chicken on both sides with paprika, sea salt, and freshly ground black pepper.

3. Grill the chicken (or cook on the skillet with some coconut oil) on both sides until no longer pink, and let cool for about 5 minutes.

4. Slice the chicken into bite-sized pieces.

5. Το assemble the wraps, top 2 lettuce leaves with mayonnaise, chicken, avocado, and tomato. Roll the lettuce leaves up like a burrito. Cut in half to serve.

Serving Size = 3 ounces of chicken in each wrap

Recipes

Grilled Balsamic Glazed Portobello Mushrooms

4 to 6 portobello mushrooms, stems removed
2 garlic cloves, minced
1/4 cup olive oil
1/4 cup balsamic vinegar, NO sugar added
Fresh basil, to serve
Sea salt and freshly ground black pepper

1. Place the mushrooms in a marinating container.

2. In a bowl combine the olive oil, balsamic vinegar, and generously season to taste.

3. Pour the balsamic sauce over the mushrooms, and marinate 1 to 2 hours.

4. Preheat grill to medium heat. Grill the mushrooms 3 to 4 minutes per side. Serve with fresh basil.

Serving Size = 2 cups of mushrooms with 2 teaspoons of marinade

Recipes

Chicken Burger with Balsamic Caramelized Onion

2 lb. ground chicken
1/2 onion, minced
2 tablespoons Bragg’s liquid aminos
2 garlic cloves, minced
1 tablespoon dried thyme
1 avocado, sliced
Himalayan sea salt and freshly ground black pepper

Balsamic Caramelized Onions:
3 large onions, sliced
1/2 cup balsamic vinegar
2 teaspoons coconut oil
Himalayan sea salt

1. Melt the coconut oil in a skillet over medium heat.

2. Add the onions and season with salt. Cook for 10 to 15 minutes, stirring constantly, making sure to not burn the onions. Add the balsamic vinegar, lower heat and cook for another 5 to 10 minutes, stirring; remove from heat.

3. Preheat your grill to medium-high heat.

4. In a bowl, combine the chicken, onion, coconut aminos, garlic, thyme, and season. Form 6 to 8 burger patties with the chicken mixture. Cook for 5 to 6 minutes on each side on the preheated grill.

5. Serve the patties topped with caramelized onion, avocado slices, and your favorite condiments.

Serving Size = 3 ounces of chicken burger with 1/8 avocado

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