Weight loss non-negotiables

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I’ll be honest, there’s A LOT of bullshit advice out there when it comes to losing weight. It seems like everywhere you look, someone’s telling you something new you should try and the advice is often conflicting and confusing, not to mention overwhelming.  

Should you be doing paleo? Keto? Low carb? Intermittent fasting? Intuitive eating? What type of exercise is best for fat loss? What types of supplements should you be taking?

As a holistic nutritionist and health coach, I work with my clients to help them find what works best for THEM. Together we cut through the bullshit, and create a uniquely personalized owner’s manual based on their physiology, health, preferences, and lifestyle.

But even though each of us is unique and we all need something slightly different to feel our best mind, body, and soul, there are some basics that I recommend for all my clients.

In the spirit of cutting through the bullshit, I’ve compiled my recommendations for weight loss non-negotiables. Enjoy!



When you’re working to lose weight, using food to nourish your body, balance your hormones, and create a healthy gut is essential.

  1. Cut the crap. Ditch the highly processed foods and make real, whole foods the bulk of your diet.

  2. Focus your meals around protein, fat, and fiber (snag my free 7 day clean eating meal plan and shopping list here).

  3. Minimize sugar. Refined sugar is just empty calories that displaces more nutrient dense foods in your diet and causes chronic inflammation, need I say more? If you’re looking for something sweet, try fruit, or sweeten desserts with real maple syrup, honey, or coconut sugar.


Getting enough quality sleep is essential for weight loss. Sleep plays an important role in balancing out stress and hunger hormones (like cortisol, ghrelin, and leptin) and reducing cravings.

  1. Aim for 7-9 hours of sleep per night

  2. Create a normal sleep schedule: go to bed and wake up at the same time each day

  3. Avoid electronics 1-2 hours before bed (or use a blue light blocker like the f.lux app)

  4. Create an ideal sleep environment: keep your bedroom dark, cool, and quiet!

Manage your mind

I cannot overstate the importance of learning how to properly manage your thoughts and emotions. Not only is learning how to intentionally think and feel critical for managing stress (which plays a very important role in our weight), but managing your mind is also the key to overcoming the indecision, procrastination and self-sabotage that keep so many of us from actually doing the things we need to do to lose weight!

Check out my recent posts on managing your mind here and here.

If you’re struggling to lose weight, get these non-negotiables in place! I promise they will make a world of difference!



Want to take this work to the next level?

Schedule your free 20 minute mini session and receive personalized coaching to help you break through the things keeping you stuck and finally reach and maintain your goal weight.


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