Ten Tips for Weight Loss and Optimum Health By Geoff Lecovin. D.C., N.D., L.Ac.
- Eat a whole foods diet– foods that are closer to their natural form are more nutrient dense and do not have chemicals/additives that can be toxic and affect metabolism
- Identify potential food allergies/sensitivities– we can be sensitive or allergic to some of the foods we eat. This can slow down metabolism as well as cause water retention
- Eat small frequent meals– eating every two hours helps keep blood sugar levels stable. Unstable blood sugar can affect insulin sensitivity, resulting in fat storage
- Go primal– eating mostly vegetables, with some fruit, nuts and a little meat (red, poultry, pork, fish) is a healthy way to boost your metabolism and keep insulin levels stable
- Green tea- contains polyphenols and caffeine which provide numerous health benefits including immune function, weight loss, reducing cholesterol and helping with heart disease
- Sleep/recovery– good sleep hygiene helps with stress levels as well as hormones responsible for regulating eating (leptin and ghrelin)
- Stress management– 15 minutes a day of meditation can help balance your nervous system and affect stress hormones (cortisol). Elevated cortisol can slow metabolism and increase sugar cravings, blood sugar and fat storage
- Lift weights– weight lifting increases testosterone, growth hormone and insulin growth factor which will increase lean body mass and metabolism
- Interval train– high intensity short bursts of activity e.g. sprint, stairs, and biking can increase exercise post oxygen consumption (EPOC) leading to increased fat burning for up to 72 hours (much more efficient than conventional aerobics
10. Stay cool– keeping you body temperature cool e.g dressing with less clothes, can potentially promote weight loss by increasing metabolism in order to raise your temperature
There are numerous weight loss supplements available, while these can be beneficial, ultimately following the top ten tips will be most rewarding.
If you have been trying to lose weight and have been diligent about your diet, exercise and sleep, there may be a medical condition affecting your results. Consulting a Medical doctor or Naturopathic physician can often identify potential obstacles to optimum weight loss and health.
Dr. Lecovin is naturopathic physician, chiropractor, acupuncturist and certified strength and conditioning specialist. He provides primary care and naturopathic specialty care utilizing natural therapeutics (e.g. diet, physical medicine, exercise and nutritional supplements).
He specializes in treating musculoskeletal pain, integrating dry needling/trigger point acupuncture, soft tissue release, neuromuscular reeducation, joint manipulation, corrective exercise and therapeutic nutrition. He practices in Bellevue, WA and can be reached at (425) 646-4747