If you have been following me for a while, you know that weight-loss is not a topic I often discuss. I believe the number on the scale is just one tiny part of our overall health. That being said, weight-loss is, and always will be, a hot topic. In this post I am sharing my top 5 healthy weight-loss tips.
While in it’s simplest form weight-loss is about calories in vs. calories out this is not the only deciding factor. In my practice I have had many clients who did not find it to be that simple. Despite attempting 1000 calories, or less, diets they had plateaued and could not get the scale to budge. It’s not that their bodies defy science, rather that their bodies are too smart to sit at that severe of a deficit without making adaptations. When your body is deprived of fuel for too long it will slow down processes in the body to conserve energy, this results in a slower, energy conserving, metabolism. The dieter will often then restrict their calories further only to find that the same thing has happened again.
Keep in mind this is not the case for everyone. Some people lose crazy amounts of weight on restricted diets, but this is neither healthy nor should it be the norm. There is a healthy way to lose weight and it should be done with the understanding that sustainable weight-loss takes time. Without further ado, here are my top 5 weight-loss tips
1. Learn to recognize the signals your body is sending you.
When you open your cupboard for the fifth time in under 15 minutes, are you really hungry or are you just bored? When you wake up in the morning and fix breakfast, are your hungry or are you just going through the motions? Our bodies were created to tell us what we need, if we don’t listen the result can be mixed signals. What can you do to reset these signals? Start by following a “normal” eating schedule for a couple weeks. Plan 3 main meals for the day as well as 2-3 snacks. Pay attention to how you feel! Once you have established that routine, start moving your meal/snack time to align with your hunger cues. Not hungry until 10am? That’s OK! Eat a late breakfast and continue on with your day.
2. Eliminate sugar filled beverages.
I’m not just talking about pop and juice. I’m talking about smoothies that don’t have a good macro balance. I’m talking about what you put in your morning coffee *gasp* This is one of the first recommendations I give my clients. Liquid sugar is easily consumed without the recognition of what it truly is. You can make smoothies that don’t contain 30g of sugar, you can slowly back off on the sweetener in your coffee. It doesn’t have to happen all at once but give yourself a fighting chance!
3. Eat More Fermented Foods
Did you know that your gut bacteria may be the culprit in your ongoing weight battle. A recent twin study showed that decreased biodiversity in gut bacteria could be linked to obesity! Our guts are uniquely our own based on genetics, environment and other lifestyle factors. Even identical twins have differences in gut bacteria because gut bacteria are their own unique microorganisms. They are affected by daily habits such as what we eat, the beauty products we use and the supplements we take. Including fermented foods daily such as sauerkraut and kombucha can help diversify your gut environment and positively impact digestion.
4. Stop Snacking After Dinner
Your body needs a break! Not only will this help decrease your “I’m bored” calorie intake, it will also give your body a much needed rest. I recommend no less than 12 hours between your final meal of the day and your first meal of the next day. As a bonus, you may notice improved sleep and digestion!
5. Increase Your H2O Intake
Your extra weight may not be all fat! Water retention occurs for many reasons such as inflammation, dehydration and hormone imbalances. It may sound counterproductive but if you aren’t drinking enough water your body will try to hold onto water as a safety net. Women should aim for 2+ litres a day and men should try to drink 3+ litres a day. Water is necessary for every single process in the body! I suggest buying an eye catching water bottle that you take with you everywhere you go.
The reason you may struggle with losing weight is very individualized. I have worked with hundreds of clients who where at the end of their ropes. They had tried all the pills, shakes and diets. When we started getting to the root of their weight gain they started making progress. When we focused on their overall health is when they saw the biggest change! I would love to work with you and get to the root of your weight-loss challenges! Not sure if we are a good fit? Start by filling out my client intake form here. I will take a look and get back to you with how I think I can best help you reach your goals.
Eat Your Veggies!