So you want to lose a little weight?

Losing weight is simple. And so complex. But it doesn't have to be!

Yes, it is sometimes hard to lose weight when there are so many other factors at play... for weight loss to be sustainable, you need to get your METABOLISM in order.

1. Get your GUT in order! How healthy is your microbiome?

Make sure you're EATING WHOLE FOODS with sufficient amounts of FIBER. Get your essential FATTY ACIDS from healthy fats, and sufficient amino acids from whole food PROTEIN.

Stay away from PROCESSED foods and SUGAR. These foods will wreak havoc on your microbiome, causing breakdown in gut-brain communication and lead to CRAVINGS, BRAIN FOG, INFLAMMATION. Basically, don't eat anything WHITE.

2. Go to SLEEP. And we are talking restful sleep!

Get at least 7-8 hours of restful sleep, and a full 3 cycles of REM, LIGHT and DEEP sleep per night!

STOP EATING 2-3 Hours before bedtime (3 hours is BEST)!

Stay away from DIGITAL SCREENS 1-2 hours before bed (put that phone and computer away!), wear blue light blocking glasses, turn down the lights.

Keep the TEMPERATURE cool, BLACK OUT all windows and lights, take a cool shower.

TURN OFF YOUR BRAIN by reading, journaling, writing a list of priorities for the next day.

3. Get your METABOLISM moving.

Move during the day. Don't sit for hours and never get up. Take the stairs. Park far away from the door. Walk to the mailbox.

LIFT WEIGHTS. Increase your muscle mass!

Get your HEART RATE up! The more you exhale vigorously from an increased heart rate, the more your body is utilizing fat stores. Move fast for a short period, and slow for a long period. Do both.

No matter who you are, losing actual WEIGHT comes down to ONE of 3 WAYS. ALL of these are simply different ways to REDUCE INTAKE. You are eating too much compared to the amount of food your body needs.

1. Calorie Restriction: This is ANY "diet," usually decreasing or eliminating a specific food group or macronutrient. Keto? Eliminating starches. Mediterranean? Moderate everything. Paleo? Eliminating grains. BOOM. Overall eating less.

2. Time Restricted Feeding: Eat within a shortened "window" every day. Or going for a certain time without ingesting any food. BOOM. Overall eating less.

3. Measuring Calories In: Weight Watchers. Noom. My Fitness Pal. It's measuring the amount of nutrients you are ingesting. BOOM. Overall eating less.

For weight loss to be MAINTAINED, do it slowly. 1/2-1lb/per week depending on your body size and how much weight you need to lose. Work on the LIFESTYLE factors above. Increase your MOVEMENT.

There, I've said it. No fast tricks. No hacks. Plan better, eat better, sleep better, keep moving.