2. Eat food that will make you feel good and that you will want to keep eating forever.
When I am just trying to maintain my weight, I eat a traditional Mediterranean Diet that includes lots of olive oil, fruits and vegetables, beans, whole grains and meat, chicken and fish.
When I am trying to lose weight, I eat a slightly modified Mediterranean Diet with slightly less fat (but still lots of fat) and less processed grains such as bread, rice and pasta. I still eat all of that, just less of it.
The food is so good that I am not worried about going off the diet. Even if I go on vacation and take a week off I know that I will always go back to this way of eating.
3. Move everyday.
You don’t have to go crazy with exercise to lose weight. I go for an hour’s walk in the morning and that is pretty much it.
New studies are showing that weight-bearing exercises can also be beneficial to weight loss plus it is toning to the body which will make look better anyways.
4. Improve your gut health.
A healthy gut microbiome is crucial to maintaining and losing weight.
If your gut isn’t healthy, then you aren’t digesting food properly. If you aren’t digesting properly, then you are using up less calories digesting plus you aren’t getting the nutrients you need which can cause cravings.
Improve your gut health with probiotics, probiotics and fermented food.
5. Deal with any issues that make you want to overeat or eat poorly.
The reason I gained 50 pounds was because I wasn’t able to deal with the emotions around my mom’s passing. If I had been able to process these feelings I would have never gained any weight.
In order to maintain and lose weight, you must be able to deal with stress and difficulties that will come up in your life.
The good news is that there are many ways to work on your emotions from traditional therapy to breath work and even exercising.
6. Keep unhealthy food out of the house.
My wife eats the Mediterranean Diet just like me, though she likes to have a chocolate chip cookie or some chips sometimes.
When I have been in the process of losing weight I have told her that I would prefer not to have any “junk” food in the house. She is fine with this and it really helps me.
If there are some freshly baked cookies in the house, I am going to eat them. If they aren’t in the house I won’t be eating them. It is as simple as that!
7. Eat more fat.
Eating fat is one of my favorite parts of the Mediterranean Diet.
Eating a lot of fat, mostly in the form of extra virgin olive oil, has been so helpful for my weight loss journey. It fills me up, takes away cravings and it is just so good!
There is even some new evidence showing that a high-fat diet will actually increase your metabolism.
As long as the fat is extra virgin olive oil, it is also good for your heart and can be a potent anti-inflammatory.
8. Have a morning routine and a daily routine.
I always thought that a morning routine was important for my weight loss journey, but then I realized that an all-day routine was even more important.
Why? If you are doing things all day to take care of your health, then you are much less likely to “fall off the wagon.”
If you spend your whole day treating yourself well, why would you treat yourself like crap?
9. Be curious.
Being curious has been so helpful to me in my weight loss journey.
I am curious about my own body and have noticed how I can lose weight and maintain it successfully. Also, I am curious and excited about trying different recipes and love eating them. There are so many new ways I can take care of myself.
Mediterranean Diet Recipes for Weight Loss
A few years ago, I started working on the Mediterranean Diet Weight Loss Program. I wanted to incorporate everything I had learned from my own experience to help others.
Thousands of people have gone through the program and I love to hear stories not only of people’s success with losing weight but also of other changes they have experienced because of eating the Mediterranean Diet.
Many have shared that they have drastically decreased their cholesterol or that they have gotten off medications they thought they would have to take forever.
Below, I am going to share some of the recipes from the program (there are over 100!) plus some newer weight loss recipes we are working on.
Baked Cod with Sun-Dried Tomatoes and Olives
In its most distilled form, besides the fish, the ingredients include olives, sun-dried tomato, pepperoncini, basil, feta and of course, good olive oil. This recipe is healthy, flavorful, and perfect for a quick weeknight dinner.
Try our Baked Cod recipe here!