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How to Eat Clean and Lose Weight

Updated on October 31, 2013
Abby Campbell profile image

Dr. Abby Campbell is a Naturopathic Doctor & President of 911 Body ResQ, an online store providing organic and non-GMO supplements.

About the Author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)

Do you eat clean?

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"Can I still lose weight if I eat clean once or twice per week?"

If you want to make significant changes that make a difference in your body's appearance as well as health, you need to make clean eating a lifestyle. It is the only way to getting a tight, toned, and healthy body. A lifetime of eating clean will give you the best chance at optimum health and vitality as well.

The following 8 tips will help you make clean eating your lifestyle. You don't have to work on all 8 at once. Changes take place with building good habits, and sometimes good habits are built over several weeks or months. For them to stick, it's best to work on one or two tips at a time. Once those tips are down pat, add another one or two. Before you know it, you'll be a natural clean eater with no looking back and questioning whether one or two days per week will help you. Instead, you will look forward to eating clean everyday.

How to Eat Clean and Lose Weight
How to Eat Clean and Lose Weight | Source

Do you find it hard to give up sugary foods?

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Tip #1: Eliminate Refined Sugar

Immediately eliminate or reject refined sugar in all its forms. Instead of building the body up, sugar tears the body down, including valuable minerals and nutrients which are robbed from vital organs in the attempt to process this deadly white poison. It is an anti-food that causes inflammation within the body, and inflammation causes disorders and diseases.

Tip #3: Don't Skip Meals

Feeding your body at regular intervals provides it the golden opportunity of revving up your metabolism. By eating regularly, you also feed your body the necessary nutrients (i.e., vitamins, minerals, and phytonutrients) it needs to ward of disease and keep you healthy.

Tip #2: Banish Processed Goods

Processed goods are also anti-foods. Most pre-packaged and processed goods may look yummy, and they are definitely convenient. Most are made with refined wheat, particularly white flour. The minerals and nutrients are stripped from the whole food, leaving behind a "partial" food. Most are considered "empty" calories, meaning they don't provide your body with the essential nutrients it needs. Yet, they do provide you with calories that cause weight gain, particularly body fat.


Tip #4: Choose Quality Foods

In the modern age, we have been accustomed to "more for the money." Who doesn't want supersized, jumbo, and mega-stacked? With this type of mentality, you are trading away your good health. Instead, choose to spend your money wisely on quality foods that provide you with vital nutrients.

Tip #6: Eat Protein Meals

Protein foods are two to five times more thermogenic than dietary carbohydrates and fats. They will rev up your metabolism and help you burn body fat. Include lean beef, poultry, pork tenderloin, fish, egg whites, low-fat cottage cheese, Greek yogurt, or tofu at every meal and snack. Watch the body fat melt off in record time!

Tip #5: Eat a Balanced Breakfast

Want to fire up your metabolism like high-octane fuel fires up a Ferrari? Then stay away from the sugary cereals, puffy pastries, and carbohydrate rich bagels. Opt for rib-sticking bowls of hot oats topped with blueberries, raspberries, or strawberries. Then follow it up with a good source of protein like scrambled egg whites.

One Size Does NOT Fit All Diet Plan
One Size Does NOT Fit All Diet Plan | Source

Tip #7: Fill Half Your Plate With Vegetables

Most Americans spend more money on bank and credit card fees than they do on vegetables! That is a crying shame as vegetables deliver a ton of nutrients to the body. They also provide needed fiber to keep your bowels regular and your blood sugar steady. Try making sauces, pesto, and salsas to flavor meats. You can even make a veggie smoothie with protein powder for a great snack.

Tip #8: Eat Until 80 Percent Full

As small children, most of us have been taught to clean up our plates at meal times. After all, there are starving children in the world! It may be hard to get over the guilt your mom or grandmother put over you, but you must overcome those thoughts. Don't over stuff yourself. Just eat until you are nearly full - 80 percent full. If you can't get over the guilt, pack up the leftovers for your next meal or snack.


You won't regret building healthy eating habits with these 8 tips. Not only will you lose the unnecessary pounds. Strength and vitality will be part of your lifestyle. When you are feeling good in body and mind, you want to give all you have to give.

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You're reading "How to Eat Clean and Lose Weight" by Abby Campbell. Please leave a comment and tell us what you think below. Then share the article with your family and friends. You may even share on Facebook, Twitter, or Pinterest (buttons to your right).

Helping those who desire it!
Helping those who desire it! | Source

About the author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.


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    • kenneth avery profile image

      Kenneth Avery 

      4 years ago from Hamilton, Alabama

      Hi, Abby,

      You are way too kind to me, but I sincerely thank you. I admire your I.Q and wisdom to do the research on this topic. Superb! I look forward to seeing you around on HP.

      You have a lot of talent and I urge you to never stop writing--for any reason or anyone.

      I am sorry for the tragedies in your life. I can relate. If I can be of help, just email me and I am there.

      You enjoy yourself today and keep writing.

      Oh yes. Thanks so much for the following. I do cherish my followers and want to do my very best work for them, and you too.


    • Abby Campbell profile imageAUTHOR

      Dr Abby Campbell 

      4 years ago from Charlotte, North Carolina

      Thank you, Kenneth! I really, REALLY appreciate your vote of confidence after reading your credentials as a writer. I had dropped off with writing for almost a year due to some tragedies in life. I'm back now, and your encouragement has helped me greatly! I look forward to reading some of your great writing as well. Have a wonderful day! :-)

    • kenneth avery profile image

      Kenneth Avery 

      4 years ago from Hamilton, Alabama


      This is an excellent piece of writing. To be totally-honest, it can easily be described as amazing.

      I loved every word. Graphics were superb. This hub was helpful, informative and I found it very interesting.

      Voted up and all the choices because you deserve it.

      You have such a gift for writing. Keep writing no matter what.


      Kenneth Avery, Hamilton, Alabama

    • Abby Campbell profile imageAUTHOR

      Dr Abby Campbell 

      4 years ago from Charlotte, North Carolina

      Thank you, Annette. Thanks for stopping by. I appreciate your comment. :-)

    • Abby Campbell profile imageAUTHOR

      Dr Abby Campbell 

      4 years ago from Charlotte, North Carolina

      Thank you, Thelma, for the comments. I appreciate your presence here on my hub. Have a wonderful day!

    • Annette R. Smith profile image

      Annette R. Smith 

      4 years ago from Grand Island, Florida

      These are great tips, Abby. And I love the first photograph you used for illustration. Everything looks so colorful and healthy!

    • Thelma Alberts profile image

      Thelma Alberts 

      4 years ago from Germany

      Those are great advices. A balance diet with low sugar, more fruits and vegetables is good for our health. Thanks for sharing.

    • Abby Campbell profile imageAUTHOR

      Dr Abby Campbell 

      4 years ago from Charlotte, North Carolina

      Hi Kathryn. Thank you for your compliments. I appreciate you! :-)

    • Kathryn Stratford profile image


      4 years ago from Manchester, Connecticut

      These are great tips, and I like how you support them with some of your articles on related topics. Very useful!

      Thanks for sharing this with us, and have a great night!

      ~ Kathryn


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