10 Budget-Friendly Tips from the SOZA Weight Loss Program
We do our best with the resources we have, and we plan accordingly. Think about the savings from all those useless sugary and salty...
Losing weight can be challenging, especially if you're trying to shed pounds quickly. Fortunately, there are numerous ways to speed up your weight loss efforts without sacrificing your health or well-being.
This article will explore 35 practical strategies to help burn fat, boost metabolism, and achieve weight loss goals faster.
Whether you're looking to slim down for an upcoming event or want to improve your overall health, these tips will provide you with the tools and knowledge you need to accelerate your weight loss journey.
1. Are you using the supplements correctly? Or are you forgetting? Three sprays, 3 minutes, etc.
Some patients need to remember to take their supplements. They must remember to do so due to many factors, including poor time management, leaving their supplements home, etc.
Three pumps in the morning and three pumps before you sleep.
The supplements are necessary for a simple reason. Losing fat without supplements controlling appetite, giving energy, and balancing hormones would be challenging.
2. Are you keeping a journal?
Several studies have shown that people who keep food journals are more likely to lose weight successfully and keep it off.
Keeping a food diary instantly increases your awareness of what, how much, and why you are eating. This helps you cut down on mindless munching, says Megrette Fletcher, MEd, RD, executive director of The Center for Mindful Eating.
3. Are you following the program correctly?
SOZA Weightloss is a rapid weight loss program. Patients don’t need to lose weight so quickly but to do so; patients do need to follow the program correctly and experiment with our suggestions.
Keep in mind that this diet is an all-or-nothing weight loss science.
4. Are you eating enough?
Our protocol is 800 -1,000 calories a day. It is high enough to be manageable and sustainable but low enough to trigger desirable metabolic changes.
Not eating enough can lower your metabolism. It is not the number of meals we eat that keeps our metabolism up, but rather the amount of food consumed.
5. Are you eating enough protein?
Eat at least 70g of protein daily to ensure proper protein intake. Insufficient protein consumption can cause the body to utilize muscle as a source of energy, leading to a breakdown of muscle stores and eventual muscle loss or even weight gain, which is undesirable. Therefore, consuming sufficient protein to maintain muscle mass and achieve healthy outcomes is essential.
If you are over 40, you need more protein to help maintain and preserve muscle mass. Not enough protein can lead to mild muscle atrophy. Better to have more protein than for that to happen.
6. Are you eating too many vegetables at each meal?
There is a difference in this diet between vegetables and “greens.” It is possible to eat too many vegetables, and that can hinder your weight loss efforts.
Try having 1 cup of a specific vegetable and a side of greens.
Do NOT mix asparagus with broccoli. These are two vegetables. You can have as many unlimited greens as you want (lettuce, arugula, all unlimited, etc.)
Instead: Add leafy greens with 1 cup of vegetables.
Example: Broccoli with unlimited greens or asparagus with unlimited greens.
NOT asparagus, broccoli, and greens.
Remember: We are pursuing fat loss in the fastest way possible! This is a suggestion that worked for other dieters. What we mean is that if you do mix asparagus and broccoli, it is not the end of the world, and it may not even stop fat burning.
More on the vegetables here.
7. Are you consuming enough salads and greens?
In our program, we insist on having lots of greens. Furthermore, eating more greens adds many micronutrients during the week, giving you a lot of energy.
The more greens you eat, the more fiber you get which will help you on the program.
Some studies have shown that eating greens reduce insulin levels. The darker the leaf, the better!
Consuming greens helps increase your fiber and water intake. It also provides a great source of potassium needed in the program.
8. Are you changing up your meals?
Try new ingredients.
This tip isn’t just about boredom, although different flavors and textures that come with other foods can make mealtimes more enjoyable.
Different foods affect us differently. So, we develop a new relationship with food after a while. Incorporating variety into our diets can be an effective way to lose weight. Not only does it help keep us motivated and prevent boredom, and it ensures we have access to all the essential nutrients needed for a healthy lifestyle. Different foods provide different vitamins and minerals, and having a varied diet helps ensure we get everything we need.
9. Are you cooking with too much oil?
Go for a tablespoon of olive oil or cooking spray like PAM organic olive oil. Calories in fat add up.
10. Are you only eating the foods on the allowed list?
If you feel like you need to eat more, then make sure you stick to the list. Low-glycemic foods keep insulin levels low.
11. How much salt are you getting?
In our program, we need more salt. Sprinkle away! We even recommend adding a pinch of salt to your water bottle (if you can stand the taste).
On low-carbohydrate diets, we produce far less insulin. Low insulin prompts the kidneys to excrete sodium along with excess water. Losing water weight is excellent, but if we aren’t replenishing all the sodium our kidneys pump out, we end up with dehydration, headaches, fatigue, and constipation.
As the manual suggests, pink Himalayan or regular sea salt is best. Most high-quality sea salt or mined pink Himalayan salt naturally contains about 80 trace minerals, including potassium, calcium, magnesium, iodine, iron, and zinc.
12. Are you overeating canned foods?
Canned foods like canned fruits are not allowed. This is because they have flavor enhancers and too many sugars.
However, some canned foods are fine on the program, provided they aren't full of unacceptable ingredients.
13. What sort of condiments do you use?
People need to remember that most seasonings have sugar in them. For example, ketchup, tomato paste, sauce, and dressings are loaded with sugar.
After the diet and in the future, switching to organic ketchup, etc., is recommended. However, you still need to check the label for added sugars.
It would be best to make homemade dressings, but we know it can be challenging.
Here is a tip, wishbone spritzer is acceptable on the program. It may not have natural ingredients, but it can help patients struggling to add flavor to their salads.
14. Are you snacking?
Habits are hard to break. We are so used to snacking that we must transition to the right foods.
Our advice is that meals should be at least 4 hours apart. Also, snacking on non-starchy vegetables like broccoli, celery, and cucumbers over fruits keep insulin levels lower, hence utilizing more fat for energy.
We have had many successful patients snack on fruits and lose the same weight. Getting used to snacking on nature’s candy is helpful in the long term.
Learning to appreciate an apple today will remind you to do the same over a bag of chips in the future.
Here is a tip, snacking on vegetables is better than on fruits. Fruits still have fructose and sugar. Keep eating fruits, but choose berries, strawberries, blueberries, and raspberries with less sugar.
15. Should you skip snacking between main meals altogether?
Snacking could probably keep you in a "fed state."
When you do NOT eat, you are NOT producing insulin. When you do NOT produce insulin, the body has to compensate and utilize fat for energy.
Try cutting out snacking altogether for a week. Instead, have herbal teas, hot water with lemon, or coffee.
Add fruit slices to those meals if you want or miss that fruit—for instance, green apple slices in salads or the berries we mentioned.
16. Have you tried the steak day?
Patients can try either or not on consecutive days.
The effects are astounding.
We recommend you do a steak day every two weeks. On those days, they can take their B12 supplement without the SUPREME or LEAN.
Read more about the steak day here.
17. Are you eating late at night?
Avoiding late-night cravings can be a great way to stay on track with weight loss. Our body clock knows best and is most efficient at managing calories during the morning and afternoon rather than in the evenings when it's winding down for sleep mode. Eating earlier allows us to take advantage of our natural internal system, helping us reach those healthy goals!
You shouldn’t go to bed hungry but feel “just right.”
Feeling “light and empty” is probably better.
If you need to snack on something in the evening to keep you busy, try sticking to the food list and eating vegetables.
Before the late evening snack, ensure a good dinner with enough protein. The high protein will sustain you till the next day. If you skip breakfast, ensure you have some excellent fats before you sleep.
18. What fruits are you eating?
Please stick to the fruits on the food list. Tangerines are not oranges. Please limit to TWO daily fruits and more if you replace the protein for breakfast. “Nature’s candy” is still sugar.
If a patient is stalling, you can switch out the fruit (snacks) with vegetables. It’s probably not as fun, but nothing beats seeing the pounds come off.
19. Are you adding anything to your coffee?
Remember one to two tablespoons of unsweetened almond, coconut, and soy milk. Having more could cause you to stall.
20. Are you drinking a lot of diet soda?
Artificial flavorings are not allowed as they are chemical based. Furthermore, they will cause you to crave starches. There are non-artificial zero-calorie options like Zevia, but don’t let your patient consume too much or go overboard. In general, it’s a good switch for the long run.
Fruit and vegetable-flavored or carbonated water is better. Add skinny slices of cucumber, mint, quartered strawberries, lemon, line, or any combination. The longer you leave the water steeped in the fridge, the more flavor it will acquire.
21. Are you getting enough sleep?
Studies and our experience prove that people who are not sleeping well lose less. Sleep deprivation of two hours causes us to overeat because it increases our stress hormones. A study in the UK found that this overeating amounted to 385 extra calories. If a patient is sleep deprived, their blood sugar levels will rise during the day, causing excess hunger.
Getting a good night’s sleep is all about establishing a regular schedule in which you go to bed and get up at the same time every day of the week, including the weekend.
22. FOR WOMEN: Is your cycle about to start?
All women usually retain water before or during their cycle. If they are keeping water, they are still losing fat. It would be best if you didn’t worry about the scale. You can measure inches lost around their waist, thighs, etc.
23. Do women lose weight differently than men?
Yes, they do. Women tend to lose weight slower than men due to hormonal differences. The female endocrine system is more complex, and starting a diet can cause hormone fluctuations. Our oral formula, SUPREME, helps balance the endocrine system, greatly supporting women going through menopause, insulin changes, or increased ghrelin levels due to decreased hormone production.
24. Are you eating some organic foods?
Some patients are allergic to the hormones and antibiotics of growth hormones. Furthermore, there must be more nutrients in non-organic produce or animal foods.
25. Have you changed or started any new medication?
Some patients, while on the program, get started with new medications. For example, cortisone shots for pain increase water retention and temporarily raises blood sugar levels. Higher insulin means less fat burning. A quick google of the side effects of the medications can give a good picture.
26. Are you exercising? Are you doing any physical activity whatsoever?
Consider adding a brisk walk, some yoga, or any exercise for 20-30 minutes a day, a few times a week - anything that elevates your heart rate.
Any activity increases your metabolism and may increase your rate of weight loss.
Try to exercise before eating, for instance, before breakfast. That is better for weight loss.
27. Are you drinking enough water?
Water is critical to weight loss. You need more water on a rapid weight loss program. This is because the body sheds water weight rapidly and will result in an electrolyte deficiency. Drink lots of water! High Ph water is excellent and tastes better. Lots of greens will also provide water.
28. Are you constipated?
Do you need help to go, or are you going infrequently? Proper water intake will help this. Eat more greens and berries (not unlimited). A good quality laxative will help. You will benefit from our Aloe lax or Probiotics. Take fiber supplements if you must. Try psyllium husk.
29. Are you preparing your meals?
The more you are organized and prepared, the better your results. This tip is in the manual, but we can expand further.
An egg white omelet at a diner for breakfast isn’t the same as an egg white omelet at home. The oil is different, and the eggs' quality may differ.
In some restaurants, you only must tell the /server that you are on a special diet and cannot have oils and butter. But, you would be surprised to know that the cooks in the back make the extra effort to prepare a healthier breakfast.
30. What happens if you go off the diet?
We are all different, and many things happen to us during our lives. Have you heard of “Life gets in the way?”
The question is, to what extent did you go off the diet? Did you eat junk food, processed food, or have higher but cleaner starches? If you went off the diet too much, then yes, you would stall for two days at least.
The best way to reset is to do a “steak” 🥩 day. Have nothing to eat during the day except a nice juicy grass-fed steak 🥩 for dinner. You can have your B-12 tablet during the day. Additionally, feel free to have water, coffee, or herbal teas.
31. Did you get ill or have the flu during your weight loss program?
Getting ill can stall weight loss. Do not be concerned. Just get right back on the program.
32. Are you doing anything different?
Here is a story for you. A patient suddenly stopped losing, and we couldn’t figure out why. So, we asked if the patient was consuming anything different. The patient had started having a naturally sweetened soda called Zevia. Nothing wrong with Zevia, but not if you have eight a day! We will explain more about natural sweeteners next.
So, consider if you started trying something new suddenly and lots of it.
33. Natural sweeteners?
Too many natural sweeteners could cause your insulin to spike, thinking it will get natural sugar. There is no direct correlation, but some studies have shown this does happen. So if you do have natural sweeteners, do not overdo it.
34. Do you need to get healthy to lose weight?
Some patients need to get healthy before they lose weight. A month can pass before weight loss starts to happen. Rare but is also quite normal.
35. Do you need to take a break?
There is something called diet fatigue. It can be excellent advice for someone who needs a break. We have had patients “stop” for a week and get back on.
The results? It worked for many patients. They were better prepared the next time around. Many patients reported missing the organized meal plan; one week off was more than enough.
Most reported no weight gain (some said they continued to lose weight). However, they knew that they would have to get back on the program, and while not dieting, they were making better choices.