Live in health with Dr. Sasha High

Top 10 Tips for Weight Management


1. Increase your lean protein intake

  • Lean protein includes chicken, fish, lean pork, turkey, venison, bison

2. Reduce (drastically) your intake of carbohydrates, especially wheat

  • This includes bread (ALL bread – white, brown, multi-grain, sprouted grain, rye… etc!)
  • Pasta
  • Cereal
  • Corn products
  • Rice
  • White potatoes
  • Other wheat products: couscous, kamut, spelt, triticale, faro

3. Eat frequent, small meals

  • Eat every 3 hours (Breakfast, snack, lunch, snack, supper, snack)
  • Do NOT starve yourself. You might lose weight for a few days or weeks, but you’ll gain it ALL back again and more because it isn’t sustainable!

4. Don’t eat within 1 hour of going to bed.

  • Give yourself a cut-off time, like 8pm or 9pm depending on what your evening schedule is like.

5. Do some resistance training

  • The more lean body mass (i.e. muscle), the more calories you burn at rest. That means burning calories while you sleep!
  • Resistance training is anything that works your muscles: weights, resistance bands, or using your own body weight (squats, push-ups – you can start with push-ups again a wall if that’s all you can do… just do it!)

6. Increase your activity

  • This doesn’t have to be difficult: try taking the stairs instead of the elevator, or parking further from the store entrance than you usually do, or buy a simple pedometer and increase your daily number of steps

7. Don’t drink your calories

  • Beverage options should be water, occasional milk/alternative, +/- coffee/tea if you so choose
  • You should NEVER drink pop (even diet pop!) or fruit juice (eat a real fruit instead)

8. Avoid sugar!

  • Sugar goes by many names: glucose, fructose, maltose, sucrose, dextrose, corn syrup, malt, molasses, maltodextrin… yes even so-called “healthier options” like agave, honey, maple syrup, raw sugar. These are allsugar and should be limited to an absolute minimum.
  • Some sugar substitutes that don’t affect your insulin levels include Stevia, Truvia and Xylitol

9. Eat a maximum of 2-3 fruits per day

  • This is probably surprising to some people, but fruit is largely sugar. Yes, there are many healthy nutrients and vitamins in fruit, but if you eat more than 2-3 in a day, you’re eating too many calories and too much sugar!

10. Aim for an A+

  • What do I mean by that? Well, I understand that if I tell you to obey these “rules” 100% of the time, you’ll think that’s far too drastic and unattainable. So aim for A+ or 90% compliance. If you can eat this way 90% of the time, then you can allow yourself a “cheat” 10% of the time. Plus, if you aim for 90%, chances are it’ll be more like 80% of the time… so aim high! … Who didn’t enjoy getting an A in school? 🙂
  • If you fail, forgive yourself and just get right back on track! Don’t let one day (or a few days) of failure derail all of your previous efforts.

I believe in you – living in health IS possible!

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