5 Steps to Achieve a Healthy Weight – Healthy Ketogenic Diet

October 13, 2019 0 By William Morgan

today I want to talk about what we
actually need to do to set appropriate
weight goals hello everyone welcome to
Mind Blowing Health and Wellness with Violet
I’m Violet I’m a psychologist the reason
I make these videos to help people to
understand that your physical health and
mental health come together to create
that overall sense of well-being the
most important thing about setting an
appropriate weight goal is having the
right goal to begin with your goal
should be about health not a number on a
scale not the size of clothes you wear
and then I’m going to go through the
steps of how you’re gonna figure out
what your actual goal weight is going to
end up being very basically being
overweight means that you’re eating more
fuel than your body needs now this can
be an indication of metabolic issues so
insulin resistance inflammation issues
it can also be an indication of
emotional use of food so eating when I’m
bored eating when I’m sad eating when
I’m frustrated these things can actually
be predictors of future health issues so
heart issues hormone issues other
problems can arise when we’re actually
living our life overweight first you
need to determine your current food
needs how much food am I actually eating
right now that means taking some time
and paying attention to when I’m eating
and what I’m eating how much of it I’m
eating by paying attention to that we’re
gonna start with a baseline of this is
how much food I ingest
that’s going to help you because at some
point we’re going to need to change the
foods were eating and we’re going to
need to change the amount of food we’re
eating and we can only do that if we
have a baseline of where we started from
now the other thing I want you to keep
in mind is that every food counts
whether it’s a meal or a snack and even
the drinks count a lot of the times the
stumbling block that I see people get
into is that they are counting every
meal but they’re not counting the
granola bars that are happening between
meals and there for sure not counting
sodas juices and coffees that they’re
drinking during
are particularly important to pay
attention to because sweet drinks add a
lot of carbohydrates to our body in a
very easily digestible form which means
that that’s a lot of energy that we’re
getting in a very fast and easy way to
get ingested that causes weight gain the
other thing to keep in mind is that
doing it with fats is no better if I am
allowing myself to drink
fatty coffees that fat in the coffee
especially if it’s MCT oil is much
easier for my body to absorb and digest
and use but also to store because if
it’s excess it will get stored so let’s
pay attention to our drinks the second
thing that you’re going to do is choose
a new meal plan so it’s not a diet
you’re going to take the time to choose
a meal plan that’s gonna work for your
life of course I recommend low carb I
especially recommend a ketogenic
lifestyle however you need to choose the
lifestyle that’s actually gonna work for
you perhaps paleo will be more your line
you need to do the thing that keeps your
metabolic issues in check so I’m asking
you to take the time to choose a
lifestyle that’s going to solve
metabolic issues that means I’m going to
be looking at solving insulin resistance
I’m gonna be looking at solving any kind
of inflammation that I’m having I’m
choosing a lifestyle that’s gonna help
my body to heal itself and to build
itself in the best way possible we also
want a diet that’s going to help us to
solve any possible carb addiction that
we might have so if we might be addicted
to carbohydrates planning how you will
manage to eat out in this new meal plan
planning how you will do holidays using
this new pino plan the basic idea being
I’m committing long term to this meal
plan and in the short term I’m
problem-solving how will I make it work
for me
I’m also problem-solving any emotional
things that might happen while I’m
trying to accomplish this new meal plan
I want you to keep in mind there’s a
very good possibility that while you’re
trying to accomplish
you might find yourself having a hard
time in situations where you used to eat
carbon fuels like pizza or burgers or
whatever going into that situation with
the idea that I’m going to eat better
quality meats and I’m not going to have
fries so I’m gonna have something else a
salad or something and in the time that
is taking me to get used to that what am
i doing to help myself how am i creating
the situation where I’m comfortable
eating the foods that I’m trying to eat
now so I need me to problem solve those
emotions the feelings I’m gonna have
around the fact that I can’t eat so I
can’t I’m choosing and let’s change that
cuz I want you to think about it as I’m
choosing to eat better because my health
is important to me but in that choosing
I might have some feelings about that
the fourth thing that I’m going to ask
you to do is pay attention to the
changes and the progress that you’re
making what that’s going to mean is at
the very beginning of this process you
all need to take some pictures and then
once you’ve taken the pictures you’re
going to use those images to help
yourself to see the progress you’re
making you’re gonna use your weight so
yes you are gonna weigh yourself you’re
gonna use your weight to see the
progress you’re making but the reason I
want the pictures and the reason I want
you to pay attention to yourself is
there are going to be changes there are
gonna be improvements that you’re
actually gonna make that are not going
to be reflected on the scale right
you’re gonna have better feeling in your
body so you’re not gonna have as much
inflammation you’re not gonna have the
aches and pains those improvements are
not gonna be able to be reflected they
on the scale
you’re going to have difference in the
way your clothes fit that’s not gonna be
reflected on the scale the interesting
thing about when we change our diet is
that oftentimes the improvements that
are happening in our body is not just a
loss of weight it’s an improvement in
the quality of the body that we’re
building meaning that we’re actually
growing muscle tissue
we’re actually engaging in more
activities because we feel stronger so
by paying attention to the improvements
to my extra energy to paying attention
to all the benefits
I’m gaining by changing my diet then I
get a better image a better picture of
where my gains are coming from and
that’s gonna help me first of all to
stay on track because it’s gonna be
exciting to me that I’m actually
improving in the way that I’m improving
but the other amazing thing that you’re
gonna get from paying attention to the
non number so the not the scale number
but the actual benefits of eating better
is that if there happens to be a stall
or if there happens to be a change in my
progress I’ll notice if I was feeling
amazing and then all of a sudden I’m
feeling achy again I’m gonna notice that
and maybe I’ll be able to tell oh you
see I ate something that was a little
bit higher in carbon look how I felt
maybe if I if I do notice that my weight
isn’t moving but my my body is changing
that’s gonna encourage me to keep moving
forward or it might tell me that there’s
something off in what I’m eating and it
helps me to look at what I’m doing and
manage my progress because all of this
is about progress you want to build the
best quality body that you can so that
your life is easier and happier and that
you’re doing the things that you want to
do long-term now the other thing that I
want you to be able to do is know when
your goal is attained
so that will healthy weight goal what is
it actually and here’s the thing
by using markers that help us to
understand our health then we all know
when we should stop losing weight so of
course we have the range that you know
the doctors tell us that we should be
within effort to be healthy on top of
that we’re going to add the waist to
height ratio so trying to get your waist
to height ratio to be 0.5 or less the
reason that we do that is that doctors
have figured out that when you have a
waist to height ratio of 0.5 or less you
have less chances of cardiac issues and
you just generally have better health so
it’s a marker of good health that
doesn’t depend on your weight now here’s
interesting thing I could have a waist
to height ratio that’s 0.5 even though
my weight could be at the higher end of
the scale for the the the scale range of
the doctors
suggest and the reason for that is
having more muscle will mean that I
would be on the higher end of my weight
range at the same time it would mean
that the body weight that I’m carrying
is being carried in a much more dense
way so I would be slimmer and still
weigh more part of the reason that I
really do encourage people to be careful
about only looking at the number on the
scale is that that number on the scale
doesn’t help us to really understand
where our body is gaining and where our
body is still struggling if I’m
increasing my muscle mass and that’s
gonna help me to feel stronger that’s
gonna help me to have more energy and
that’s gonna help me to stay slimmer
then having that little bit of extra
weight but having it as the good lean
weight that we want is really important
so it’s not all about the number on the
scale so when we’re actually healthy our
healthy weight shows itself our healthy
weight is a product of eating ourselves
towards good health feeding ourselves
towards building a good body I want
everyone to be a wellness warrior and
understand that when we have
inflammation when we have aches and
pains when we have problems happening in
our body then obviously we won’t be at
the good weight that we need to be right
because inflammation has along with it
water retention an achy body means I’m
not going to be able to be out there
active and building muscle but when
we’re good to ourselves wellness
warriors feed themselves well exercise
spend time with friends spend time with
family do the things that help us to
feel good all around and then your
healthy weight is a byproduct of that so
feed yourself with high quality
nutrient-dense food and see what happens
I want to thank you for watching Mind
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