While running, cycling, climbing stairs, and other forms of exercise are healthy for the heart and lungs, you might have been tricked into believing that they’re absolutely necessary to lose weight. 

Despite the heavy focus on exercise and cardio in the fitness community, the fact is that you CAN lose weight by tweaking your diet and lifestyle instead.

There are MANY dietary options out there, from intermittent fasting to Keto. We’re not here to tell you what’s best for you - you should always have a chat with your doctor and create a personalized weight loss plan that’s not risky for your health.

However, if you’re looking for a less restrictive approach to weight loss, we’ve developed a protocol to help you reach your goals without starving yourself or doing cardio!

Step 1: More fiber + water every day

Many of us have heard that we need more fiber and that it’s good for our health- but how does it help us lose weight exactly? 

Fiber goes through our digestive system, where a complex array of microbiota and enzymes reside to help digest and process our food. The breakdown of fiber by the bacteria in our gut unleashes a substance that has been declared the most healing nutrient in all nature-short-chain fatty acids. 

Well, scientists have discovered that these short-chain fatty acids (SCFAs) hold the key to understanding fiber’s amazing benefits. These are the substances formed when beneficial bacteria in our gut break down and digest fiber that we have consumed from our diet. 

SCFAs affect multiple actions to improve blood sugar regulation, glucose intolerance and insulin response. 

SCFAs also promote the release of satiety hormones that make you feel full. All of these mechanisms protect you from obesity and weight gain. 

Dietary fiber consumption is associated with lower body weight, reduced incidence of type 2 diabetes, lower total cholesterol and lower systolic blood pressure.

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

To get maximum benefits from fiber, make sure you drink plenty of water every day (at least 8 glasses). Without proper hydration, fiber can sometimes cause constipation. 

Summary

Fiber helps you lose weight by keeping you full, supercharging digestion, improving blood sugar, and balancing appetite hormones. Doctors recommend upping your fiber intake to lose weight naturally. 

Get your recommended fiber intake with Pineapple Chia Cleanse*

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*If you’re new to fiber, start slowly with just ¼ - ½ scoop. After a few days of good results, you can transition to a full scoop. Make sure to drink plenty of water.

Step 2: Clean meals every day

Eating clean doesn’t have to be complicated or scary. See it as an opportunity to nourish your body with nutritious foods, rather than a “silver bullet” to lose weight fast. If you nourish your body properly, you will lose weight naturally. 

Clean eating simply involves choosing minimally processed, real foods that provide maximal nutritional benefits. The idea is to consume foods that are as close to their natural state as possible.

This will not only make weight loss easier, but it will also save you money in the end, because proper nutrition helps you stay healthy and keeps expensive medical bills at bay. 

If your diet is currently composed mostly of processed foods, don’t panic. We won’t tell you to eat kale for every meal or switch to a “rabbit diet”.

The important thing is to get started. 

So here’s what you do: you choose 1 clean meal to prepare for yourself every day. Experiment with different ingredients and different recipes (find our recipes below).

Once you get more familiar with what you like and what’s feasible for YOU, replace 2 meals per day with clean meals. 

In just a few weeks, you will start to notice the difference - not only on the scale, but also in sleep, energy levels, and overall health!

Summary

Clean eating is essential for long-term, sustainable weight loss. Keep it simple and focus on eating minimally processed foods (lots of veggies, 2-3 pieces of fruit every day, seeds, nuts etc.). Start with 1 clean meal a day and work your way up to 2 or 3!

Get Our Clean Meal Recipes Here

Step 3: a 3-day cleanse monthly or a 7-day cleanse quarterly

For weight loss, it’s important to stay consistent as much as possible. 

However, most people benefit greatly from a “jump start” to healthy eating, which is where cleanses come in to save the day. 

If it’s your first time, we always recommend trying the 7-day cleanse for a wonderful way to introduce your body to wholesome, nutritious plants and to help establish good eating habits going forward. 

Once you got the hang of how to do a cleanse and how your body responds, it’s up to you to decide how you can prefer to stay on track. 

Many people that are on a weight loss journey find it beneficial to do a 3-day cleanse once a month, as a way to keep your bodies detoxing on a regular basis. 

Many find the rhythm and ritual of a 3 day cleanse as the perfect reset monthly. 

There are also many who like doing the 7-day cleanse quarterly as a way to do a deep cleanse or a complete body reset. 

It’s a great way to help our bodies adjust to a new season and a way to jump-start our bodies back into healthier eating habits. It’s also a great way to reexamine our existing relationship with food.

Summary

A 3-day or a 7-day cleanse can help jump-start your weight loss efforts. Doing a cleanse regularly is a great way to detox, lose weight sustainably, and keep the extra pounds off. 

Get our award-winning 3-day or 7-day cleanse kit*

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Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. We recommend that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.