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What’s the first step to losing weight?

Is it exercising more?

Is it cutting calories?

Is it signing up for a weight loss program and counting points?

Is it weighing and measuring your food and portion control?


How many times have you tried to lose weight and struggled? It’s not your fault. As an RN, I see patients every day who have false information about what it takes to lose weight, what causes weight gain, and how to get started. My goal here at Renegade Nurse and my mission as a health coach is to clear up the confusion about health, fitness and wellness. As I wrote in my post yesterday, simple steps are the key to success.

What’s Making You Gain Weight?

Generally speaking, the thing that’s making you gain weight is your diet. Specifically, the sugar and starchy carbohydrates that you’re eating. They are nutrient deficient and are almost immediately stored as fat AND they cause your hormones in your body to crave more sugar and more food. It’s a vicious cycle of eating and fat storage while you’re still feeling hungry.

Stopping the Cycle

The good news is that by taking one simple step (simple, not easy) you can begin to lose weight almost immediately and you’re going to feel great.

Clean your refrigerator, pantry, and cupboards.

Grab everything that is:

  • Processed
  • Has added sugar
  • Is considered “Junk food”

What’s included in that list?

  • Chips, crackers, pancakes, muffins, bread, bagels, chips, cookies, fries, etc…
  • Pop/soda, sweetened beverages, sweetened coffee creamers
  • Energy bars (They’re usually junk and loaded with sugar)
  • Juice
  • Puddings, yogurts with added sugars, low fat dairy (has added sugar)
  • Alcoholic beverages.
  • Pasta, white rice, white potatoes.


Get rid of all of the junk food in your home. Get rid of everything that has added sugars, is processed, fried, or prepared and just waiting for you to heat it up in your microwave or toaster.

Why Get Rid of It All?

First, it’s what is making you gain weight.

Second, when you stop eating this junk, you will have cravings. If it’s in the house it will be too tempting to eat.

Once You Get Rid of the Junk

  1. Stock your home with whole foods. Find fruits, veggies, meats, and whole fat dips, sauces, and dairy to add to your diet.
  2. Stay away from the drive through!
  3. When you cut out sugar from your diet, you will have cravings. Prepare yourself for these. They can be severe depending on how you’re currently eating. Severe meaning insomnia, headaches, irritability, and fatigue. Hold fast, the withdrawal only lasts a few days. Once you’re through the difficult period, you will begin to feel more energetic, healthier, and you’ll be losing weight.

And always, always, get support from the people in your life. Hire a coach if you want extra support, guidance, and motivation. Get on social media and share your experience. Or commit to quit junk food and sugar with a friend.

The first step, and maybe the only step, you need to take to start losing weight is to clean up your diet and to stop eating processed foods, starchy carbs, and sugar. One straightforward approach to this process is to partake in a Whole30. But once the 30 days are over, don’t go back to your old ways. Continue to eat cleanly and enjoy the weight loss and newfound energy!





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