Here are the basics of how to eat to lose weight. First start adding nutritionally dense, whole foods to your diet. Eat them first. Gradually you'll find you prefer them to refined foods.

Second, always eat something for breakfast. Make sure breakfast includes some protein and quality fats. For example, eggs, avocados, whole milk yogurt (preferably organic), whole grain cereal with organic butter, flax seed oil or cream (but no sugar) would be good choices, but it all depends on what you like and what feels good to you.

Third, eat small, regular meals throughout the day. Take “fast” food with you such as fresh fruits, dried fruits, nuts, organic cheese or other healthy snacks that you can nibble on when you start to feel a little hungry. In other words, graze a little throughout the day. Stop eating when you just barely don't feel hungry anymore, not when you feel full.

Fourth, for all meals, take time to notice the flavor, texture, color and aroma of what you are eating. Pause and take time to really chew and enjoy whatever you eat. Breathe while you eat. Put down your fork or spoon between bites.

Fifth, if you're going to eat it, enjoy it! Don't ever feel guilty about what you eat. Even if it's not the best food, eat it, be thankful for it, and enjoy it.

In addition, the following non-food related activities will be helpful:

• Drink plenty of water throughout the day.

• Nourish yourself by giving yourself pleasurable experiences each day (a massage, time with a friend, a relaxing bath or any other activity that gives you a sense of pleasure). Most of us overeat because we're “unhappy” and trying to fill that emotional emptiness with food.

• Get a good night's sleep.

• Become physically active. You don't have to “exercise” or go to the gym, just go for a walk, ride a bike, play a game like golf or tennis, hike, garden, whatever – as long as it's something you enjoy. (Remember here that the goal is to find pleasure in life.)

Don't beat yourself up emotionally over your weight (or anything else for that matter). Don't feel guilty and bad about yourself when you “break” any of the above “suggestions”. That's not the point. All of these suggestions for how to care for your body in a way that will be pleasurable, and healthfully addictive. The goal is to get addicted to having your body feel good. Then, it's no longer a struggle to do what's good for you, it's easy and better yet automatic!

Supplements Can Help, Too

There are specific health issues that can interfere with weight loss. Here are some of those issues and some things you can do about them.

Low Thyroid

The body burns fat in order to stay warm and the gland that sends the chemical messages to burn that fat is the thyroid. Low thyroid is extremely common, especially among women, and can result in weight gain, fatigue, depression, cold hands and feet and dry skin. If low thyroid may be a problem for you, then Thyroid Support, Thyroid Activator, Liquid Dulse or Black Walnut could help you lose weight. In some cases, an iodine supplement like Iodoral or even thyroid medication may be needed.

Toxicity and Inflammation

Toxins contribute to weight gain in two ways because they cause inflammation and because fat stores toxins. The rapid weight loss most people experience at the beginning of any diet program or cleanse is typically due to a reduction of inflammation and fluid retention. Conversely, when a person gains 5 or 10 pounds after a weekend of binging, most of it is fluid retention caused by irritating food additives and chemicals in junk food. So, a good cleansing program such as Tiao He or Dieter's Cleanse can also help with weight loss. Fiber supplements like Psyllium Hulls Combination or Fat Grabbers can also be helpful.

Stress

There is a lot of research showing that stress contributes to weight gain. This is partly because stress promotes the release of cortisol, a hormone from the adrenals. Cortisol is a chemical messenger that causes the body to break down proteins for energy and also causes carbohydrates to be stored as fat (particularly in the abdominal area). So, stress can cause a decrease in muscle mass and an increase in fat deposition. In this case, supplements like Nature's Cortisol or Adrenal Support may be helpful. Nature's Cortisol will help when the adrenals are overactive, Adrenal Support when they are underactive.

Inflammation

Remember that cortisol is also released in response to chronic inflammation, so a supplement like Thai-Go that has antioxidant and anti-inflammatory properties can also help to reduce cortisol output. Reducing inflammation also increases metabolism and helps leptin, the fat burning hormone, work better.

Food Cravings

While adjusting to a better diet, it can help to take some supplements that reduce appetite and food cravings. Here, Nature's Hoodia or Garcinia Combination may be helpful. Cravings for sugar are signs of blood sugar problems and usually indicate that the diet is lacking fat and protein. Licorice Root and Super Algae are two supplements that can control blood sugar levels and reduce cravings for sweet. Xylitol-sweetened chocolate bars, gums or mints can also satisfy the occasional cravings for sweets without causing the blood sugar spikes that lead to weight gain.

Enzymes

Digestive enzymes such as Proactazyme Plus or Food Enzymes can also aid weight loss by improving digestive function. Enzyme deficiency contributes to weight gain.

  Source:  Steven Horne, AHG, a register herbalist and past president of the American Herbalist Guild.  Nature's Field Volume 22  No. 12