Want to Achieve Healthy Weight Loss? Here’s How

Aug 27, 2017 admin in From the Blog 0

Weight loss is in-and-of itself a complicated matter, but even more so when trying to do it in a healthy fashion. There’s nothing more frustrating than reaching a plateau in weight loss or losing a bunch of weight just to regain it shortly after. So how do you go about losing weight (and keeping it off) in a healthy way?

Food Picks: some research suggests that vegan and vegetarian diets promote the growth of specific gut bacteria that decrease overall inflammation in the body and help decrease weight. Focus on a diet high in organic fruit and veggies and a moderate amount of nuts and seeds, while keeping consumption of meat and other animal products to a minimum. Some people get a weight loss nutritionist to help them with their diet so they can lose weight as fast as possible while ensuring they stay healthy — this is definitely worth looking into if you’re interested.
Timing is Everything: for many individuals, carbohydrate consumption seems to be a major factor in whether or not they lose weight. Try eating most of your carbohydrates from whole grains in the morning and afternoon and reducing them mid-afternoon and evening, sticking to meals that are vegetable based.
75% Rule: eat when you’re 75% hungry and stop when you’re 75% full. This helps you to enact the method of mindful eating, which will reduce cravings, regulate appetite and control portions to support a healthy weight.
Workout Right: HIIT workouts (high intensity interval training) are a great way to increase metabolism in a short period of time, with some workouts lasting less than 15 minutes. Some people go for the Jason Stathams routine alongside this to supplement other areas. HIIT workouts have also been shown to help build muscle while burning fat, which, along with an increase in human growth hormone secretion, will set your metabolism into overdrive for 24 hours post- workout! Check out some HIIT workout ideas here and here but always check with your doctor before beginning a new workout program.
Plan to Succeed: one of the most vital parts of a successful weight loss program is the planning that goes with it. Taking a few hours out of your day once per week to meal plan, grocery shop, and meal prep helps set you up for a successful week of healthy eating. Invest in storage containers of multiple sizes (such as these by Pyrex) to portion out your food for the week. Remember to keep healthy, pre-portioned snacks on hand throughout the day as well. If you, like many others, find that healthier food options often come with an increased price point then you may be put off from pursuing your health kick much further. However, you should not be too discouraged as this is something that a bit of savvy shopping can go a long way to fix. If you head online before your next shopping trip, you may be able to pick up a target promo code or two which could help you make an enviable saving on some of the items on your list.
Drink Up: for many of us, our bodies confuse hunger and dehydration. Sip on lemon water throughout the day to stay hydrated and keep your body from confusing the two, aiming to consume half of your body weight in ounces per day.
Healthy Helpers: we often see weight loss supplements advertised promising quick and amazing results, but these may have nasty side effects and can even have life long consequences (such as liver failure). Try these safer alternatives instead of buying random supplements off the shelf:
- Green tea: while green tea may not necessarily have a major effect on metabolism, it does support healthy weight loss by improving overall sense of well-being as well as play a role in slight fat mass reduction and increased fat oxidation. Green tea is also full of antioxidants and a small amount of caffeine, which helps protect your cells while giving an energy boost that can be used to complete a work out!
- 7-Keto DHEA: this supplement helps to increase metabolic rate and fat loss and therefore decrease weight. Schedule an appointment with your ND to determine if this supplement is right for you along with dosage recommendations.
- Nutrient Injections: vitamins B12 and B6 can be helpful to support weight loss through improving energy and supporting metabolic processes in the body, including fat metabolism. Talk to your provider to determine if this would be a good fit for you.
Get your Zzzzz’s: when you sleep is when your body undergoes repair (from exercise as well as from other oxidative stressors) and plays a key role in hormone regulation and adrenal health. Sleep deprivation is associated with an increase in the hormone ghrelin, which increases hunger signals. Getting enough sleep balances the hunger promoting (ghrelin) and hunger suppressing (leptin) hormones, which helps with weight loss and maintenance.
Write it down: at the beginning stages of your weight loss journey, it will be helpful to write down what you’re eating (as you eat it), drinking, and your activity throughout the day. This will help pinpoint where your pit-falls are and address them to help keep your weight loss on track.
Support is Key: having a support system is very important when making significant lifestyle changes. Find someone to join in on your workouts or who will keep you accountable for what you’re eating.
Talk to your Doc: if you’ve been struggling with weight loss to no avail, it’s a good idea to meet with your doctor and have your labs checked. Difficulty losing weight can be due to other factors aside from insufficient exercise and a crappy diet, such as hypothyroidism, polycystic ovarian syndrome (PCOS), cortisol imbalance, toxin overload, and gut dysbiosis. If everything checks out there, it could be due to poorly regulated insulin, resulting in more fat being stored than usual. If it is legal in your state, some doctors will suggest marijuana OH dispensaries that can help you get the marijuana you might need legally. This will improve insulin regulation in your body and help you work towards burning that fat off.