5 Things You Will Learn in Nutrition 4 Weight Loss

By Kim Rueb
January 9, 2017


With the New Year (and New Year's resolutions) in full swing, now is the perfect time to get back on track with your health and with your eating. Many of you have probably heard about Nutrition 4 Weight Loss that focuses on eating real food to lose weight. This class has been life-changing for many of our clients, in fact, 96% of people who take the class achieve success.

Here are five tips that you will learn in the class; some of them might come as a surprise!

1. Cravings are not your fault and are not a sign of weakness.

By staying on top of your hunger and eating three meals and two snacks with protein, fat and carbohydrates every day, you will reduce your cravings and stabilize your blood sugar. Barb had tried many diets in the past, but nothing worked until Nutrition 4 Weight Loss. "I have always had such strong sugar cravings, and what's great about Nutrition 4 Weight Loss is they teach you the reasons why you have cravings in the first place. Having that understanding has really changed my relationship with food. I now know exactly what foods to eat to avoid cravings, stay at a healthy weight, keep heartburn away, avoid pain in my knee and keep my energy up. I know what works and what doesn't." 

2. Eating fat will not make you fat.

5-things-you-will-learn-in-N4WL_fats.jpgLow-fat and diet foods often have added sugar and trans-fats that cause insulin resistance, leading you to gain more weight. Heidi, a past Nutrition 4 Weight Loss client, always thought she knew what it meant to eat healthy. "In the past, I was always hung up on the fat content in foods. I would study a nutrition label on a product and make sure the fat was low enough. I was really afraid of fat! Thankfully, my teacher explained how important fat is for the body and it really clicked for me."

3. You don't need to calorie count to lose weight.

Eating a balanced diet of protein, fat and carbohydrates at every meal will boost your metabolism and help you lose weight the healthy way. Ginny lost 44 pounds* eating the Nutritional Weight and Wellness way. "After taking the class, I understand more about nutrition and how what I eat affects how I feel. Physically I feel better and mentally I feel better knowing I am treating my body better. The class taught me that I deserve to eat good food and if I do, my body will treat me better!"

4. Poor gut health could be preventing you from losing weight.

A healthy gut has more good bacteria than bad, and an unhealthy gut is dominated by bad bacteria. The typical American diet is high in sugar and chemicals, feeding the bad bacteria and compromising your intestinal health. By changing your diet and eliminating processed foods you will balance your gut and improve your weight loss efforts. As an added bonus, improving your gut health will also boost your immune system. After taking Nutrition 4 Weight Loss, Lisa said, "Not getting sick was one of the biggest surprises to me since I work with children, teaching them piano, and I frequently come in contact with sick kids. My immune system is so strong now."

5. Eating a bedtime snack 30 minutes before going to bed will help you sleep sounder and longer.

5-things-you-will-learn-in-N4WL_sleep.jpgThe snack keeps your blood sugar balanced throughout the night which translates to you staying asleep and not waking up throughout the night with crashing blood sugar. Chris, a past Nutrition 4 Weight Loss participant, said, "My sleep quality has improved ten-fold, which brings about many other positive changes in my life, including clear thinking and more energy."

Are you ready to take the next steps to improve your health with our Nutrition 4 Weight Loss program? The program is available to take online or in-person at one of our many locations throughout the Twin Cities. 

Our contest giving away three FREE class passes to the in-person classes starting in February has ended. For future contests, follow us on Facebook!

Here's to a great year ahead! To keep you motivated, you'll find more tips and advice on losing weight all over our site, start with listening to a powerful Dishing Up Nutrition podcast on My 90-Pound* Weight Loss Journey or read just how important good bacteria are in Is Your Gut Preventing Weight Loss?

*Because everyone is unique, individual results vary.










About the author

Kim Rueb is Graphic Designer and Marketing Content Specialist for Nutritional Weight & Wellness. She has long been interested in wellness and nutrition, once aspiring to become a nutritionist. She also strives to keep her family with three young children healthy. After learning about Nutritional Weight & Wellness through a corporate wellness seminar, her passion was renewed and she ended up on their team, helping to educate people about the importance of eating real food in balance.

View all posts by Kim Rueb


Beth Perry
My biggest craving to overcome is for chocolaty treats.
January 25, 2017 at 4:00 pm

Frieda Raver
I'd have to say my biggest craving is popcorn popped in oil (coconut, of course), drizzled with pasture-raised butter and sprinkled with nutritional yeast---yummmmm!
January 25, 2017 at 4:37 pm

Theresa Boisjolie
Crackers or chips
January 25, 2017 at 8:20 pm

Anything crunchy or sweet
January 25, 2017 at 10:39 pm

Susan Miller
My biggest craving is sugar, sugar and more sugar.
January 26, 2017 at 6:35 am

Laura Kehrberg
A morning mocha Frappaccino
January 26, 2017 at 12:15 pm

Adrian Stackley
Right now....craving pie. Any pie. Cherry, apple, chocolate, coconut....any pie.
January 26, 2017 at 12:33 pm

Andrea R
Where do I begin?? Cheesy nachos one day and cookies and ice cream the next!
January 26, 2017 at 12:39 pm

I crave sugar of any kind. In the afternoon I hit the gift shop at the hospital where I work and buy handfuls of candy and chocolate. It's such a bad habit and I always crash and feel 10x worse after and it always leaves me in a bad mood.
January 26, 2017 at 12:56 pm

Cyndi Gilmer
My biggest cravings are anything is a baked good!
It could be cookies/donuts/cupcake/bar or a cake ~ they are all delish!!!
Ice cream would be a close runner up :)
January 26, 2017 at 1:06 pm

Britt Drake
Peanut Butter M & Ms are my nemesis! I can't resist them...until I get a stomach ache from eating about a cup at a time
January 26, 2017 at 1:09 pm

Biggest craving carbs
January 26, 2017 at 1:15 pm

Anita Rapp
January 26, 2017 at 1:40 pm

Constance Koopman
January 26, 2017 at 2:04 pm

My biggest craving are breads, sweet and savory.
January 26, 2017 at 2:14 pm

Michelle Rankin
My biggest craving is cookies
January 26, 2017 at 2:41 pm

Daina Zylka
Biggest craving....hmmmm...just one? Lol
January 26, 2017 at 2:44 pm

biggest craving = almond butter
January 26, 2017 at 3:04 pm

Anne Johnson
It is the salty crunchy thing that gets me.

January 26, 2017 at 3:46 pm

Meaghan Hibbard
My biggest cravings are chocolate and anything that's off-limits (which is why I try to not make things off-limits)! :)
January 26, 2017 at 4:58 pm

Sheri Kanz
My biggest craving are chips because of the salt on them.
January 26, 2017 at 5:30 pm

Alexa Wozniak
My biggest craving is chocolate!
January 26, 2017 at 7:52 pm

Aili Jensen
Chocolate baked goods are my biggest craving! Especially bad for a week out of every month
January 26, 2017 at 8:00 pm

Wendy Schwendeman
Biggest craving....something sweet after a meal!!
January 26, 2017 at 8:33 pm

Edna Ferro
My cravings are hot stuff potatoes chips, and French onion dip with regular potatoes chips.
January 26, 2017 at 8:43 pm

Biggest craving is chocolate candy bars.
January 26, 2017 at 8:44 pm

Sandy Nelsen
Salty, crunchy anything
January 26, 2017 at 9:00 pm

Kate Hernandez
Ice cream
January 26, 2017 at 9:04 pm

Listen to you on 107.1!

January 26, 2017 at 10:01 pm

Pat Gurney
Chocolate, in any form, is my worst craving.
January 26, 2017 at 10:59 pm

Gina Cadwallader
My biggest craving is salty food-pizza or fries.
January 27, 2017 at 8:01 am

Nikki Stephens
January 27, 2017 at 8:45 am

Mary Cookinham
My biggest craving right now is Chip and cheese.
January 27, 2017 at 9:56 am

Kathy Jerde
Chocolate chip cookies right out of the oven - how can I resist?
January 27, 2017 at 11:00 am

Marcia Reiter
I crave chocolate and sweets!
January 27, 2017 at 12:13 pm

Sandra Nelson
I have to have potato chip...and then my stomach starts to hurt...every time!
January 27, 2017 at 1:23 pm

B Throldahl
Chips at 4:00 for some reason?! Chocolate and bread anytime.
January 27, 2017 at 4:18 pm

Chocolate and anything crunchy
January 27, 2017 at 8:29 pm

January 28, 2017 at 9:16 am

Robyn Couillard
I crave sugar. I thought my craving would be in the form of ice cream or other sweets but instead it shows itself as a desire for pastries and baked goods. That was a surprise! And oddly - Frosted Mini Wheats seems to be something I can't have in the house without eating the whole bag.
January 28, 2017 at 9:39 am

Biggest problem is having a couple glasses of wine almost every night .
January 28, 2017 at 11:07 am

Roberta Collins
My biggest cravings is for sweets--chocolate candy especially.
January 28, 2017 at 11:34 am

yep, sugar it is. Cookies are my fav. They hook me!
January 28, 2017 at 12:07 pm

Biggest craving is sweets.
January 28, 2017 at 12:18 pm

Emily L.
Biggest craving: chips or anything crunchy and salty!
January 28, 2017 at 1:20 pm

Jessica Zastoupil
I crave sweets, any kind pretty much
January 28, 2017 at 1:22 pm

Corey Dill
Sweets sweets and more sweets
January 28, 2017 at 1:25 pm

Sara Reis
Anything containing dairy or chocolate! The stuggle is real!
January 28, 2017 at 4:44 pm

Jan stewart
Sugar and salt

January 28, 2017 at 5:53 pm

Sugar! I can never pass up a homemade cookie and I'm not one of those people who can just have one. I'm better off just abstaining. I would love to take this class! I've learned so much from your podcasts.
January 28, 2017 at 7:18 pm

Nora Doyle
Hot Buttered Toast!
January 28, 2017 at 10:02 pm

sonia steffenhagen
i crave chocolate !
January 29, 2017 at 9:35 am

Annemarie P
My biggest cravings are sweet things - mostly chocolate items or gummy bears!
January 29, 2017 at 4:09 pm

I need something sweet or salty most evenings! I need help getting back on track.
January 29, 2017 at 9:11 pm

Sally C
I crave salty or sugary foods found in my pantry.
January 30, 2017 at 6:08 am

Anything salty! Especially chips, oh and can I say pasta too!
January 30, 2017 at 10:42 am

Judy Massey
Ice cream. Any flavor any brand. Lot's of ice cream.

January 30, 2017 at 11:01 am

Seema Desai
My biggest craving is pizza. I had Friday night pizza night for years and it is a comfort food. Close second is chips and salsa!
January 30, 2017 at 11:23 am

Thomas Sullivan
Cookies! I can eat a dozen of them - with milk, of course!
January 30, 2017 at 11:25 am

Jo McGuire
Ritz crackers, standing in front of the pantry, I stand there very often!
January 30, 2017 at 11:39 am

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