By Dr. Joseph Mercola
     with Rachael Droege

When winter gives way to spring many people are inspired to bring about a change in their own life, a fresh start or "rebirth," if you will, to go along with nature’s renewal that comes about each year. Indeed, spring is an ideal time to start new habits and clean up your old ones because your body, like the seasons, runs on a constant cycle and is in need of a bit of refreshing every so often.

One of the most common changes that people seek around this time of year is to lose some weight. Maybe you added some extra pounds over the holidays or the past few years, or maybe you’ve been struggling with weight for some time, but whatever the reason, you would like to feel and look your best this spring.

This is something that each and every one of us deserve and the following principles will help you to reach your goals not only this spring but for many seasons to come.

#1: Stop and Smell the Flowers

I know this sounds cliché, but stress that is not tended to almost always leads to weight gain. You simply must take time out to appreciate the moment you’re in and savor the sights and sounds around you. I’m sure that many of you, like me, are constantly rushing from one place to another, or from one task to the next, so much so that you are never really focusing on what you’re doing now--instead you’re thinking about what you will be doing next.

This trap will eventually take its toll, first on your state of mind, then on your waistline. If you are aware of the moment you’re in you will be less likely to eat simply out of habit or "unconsciously" grab unhealthy snacks throughout the day, and more likely to savor your meals and only eat foods that are good for your body.

#2: Take Advantage of Sunny Days

For those of you who live in the Chicago area where The Optimal Wellness Center is located, I likely don’t need to go on. Depending on what area of the country you live in, sunny days can be few and far between so you must take advantage of them while they’re here. If the sun is shining and the weather is fair, don’t miss the opportunity to get outside for a brisk walk, a jog, a hike, a bike ride--any activity, really.

As most people know, exercise is one of the keys to weight loss (did you know it can also fight aging?), and a pleasant day, weather wise, makes it all the more tempting to get out and move around. (And while you’re outside getting your exercise, you’ll also be getting some vitamin D from the sun.)

The key to a good exercise program is to be consistent and make sure you increase the intensity of your workouts regularly. You need at least 30 minutes of exercise a day to experience any weight loss benefits, but major studies have shown that 60 minutes a day is actually best. Ideally, the exercise should be continuous, but it could be split up into two 30-minute sections.

#3: Eat Seasonal Produce

There is little that compares to the nutritional value of organic, raw vegetables according to your metabolic type. And replacing sugar and grain carbohydrates in your diet with those from vegetables is an essential step in losing weight.

My general recommendation is to eat one pound of vegetables daily for every 50 pounds of body weight. The easiest way to achieve this is by regularly consuming vegetable juice. However, if you know your nutritional type then you will want to modify this recommendation based on the results.

Of course, vegetables taste their best when they’re in season, so I’ve included a list of some spring season fruits and vegetables below. Seasonal produce availability varies by region, and the list is based on produce grown in north-central California so you may want to check into what seasonal produce is available in your area. Also be aware that if you are trying to lose weight you will want to eat fruit sparingly, if at all.

#4: Focus Your Life on Things Other Than Losing Weight

If you find that you are constantly anxious or stressed about losing weight, food, exercise or any component of weight loss, it’s time to reevaluate the focus of your life. Losing weight is likely to send your life in a new, more positive direction simply because you’ll feel better and will have more energy, but there’s no need to feel bad or dwell on the extra pounds in the meantime.

If you are preoccupied with thoughts of losing weight, your work and personal relationships can suffer. On the other hand, a healthy attitude toward weight loss will make the process a positive one.

#5: Keep Your Diet as Natural as Possible

About 90 percent of the money Americans spend on food is spent on processed food, the vast majority of which is not going to help your health or your weight loss goals. If this ratio can be applied to your food spending, then make an effort to reverse it--spend 90 percent of your food money on fresh, whole foods and only 10 percent on processed ones. You will likely notice a drastic improvement in your health from this along, but it’s also important to pay attention to the quality of the fresh food you buy.

This means looking into the sources of your meat and only buying "healthy" meat that is not full of hormones, antibiotics, artificial chemical additives and disease. Obtaining healthy meat means avoiding most grain-fed meats and considering healthy meat options like bison and omega-3-rich ostrich, which are two of the best meats on the planet in terms of nutritional value and their incredible taste.

You will also want to strive to buy organic vegetables and eggs and switch your pasteurized dairy to raw dairy products, which are completely different than, and far superior to, commercial dairy products.

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