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Tips for Health Weight Loss

 

In my experience, people tend to make weight loss more complicated than it has to be.

Here  are some simple general principles to follow that that can help you to achieve your ideal weight:

Keep your diet simple

Stick to the basics of a healthy meal:

1. A protein– e.g. Meat, poultry or fish

2. Load up on non-starchy vegetables, including  root

vegetables such as sweet potatoes

3. Snack on fruit and nuts

4. Eat healthy fats from avocados, nuts, coconut oil, olive oil and butter

5. Don’t eat refined/processed foods

Don’t starve yourself

When you deprive your body of the calories and nutrients it needs this causes stress and the release of stress hormones such as cortisol, which has been shown to adversely affect weight loss. In addition, decreasing your caloric intake  too much, lowers your resting metabolic rate which can  stall weight loss.

Calories are part of the picture,  but when it  comes to weight loss, under eating can be  just as problematic as overeating as it can slow down  your metabolism.

Focus on eating healthy meals that are satisfying without counting calories.

Eat enough carbohydrates to support your level of activity

 

One’s response to Carbohydrates  is highly  individual. While some people  do  well restricting carbohydrates,  others become irritable and fatigued.

The volume and intensity of exercise a  person does, as well as their general activity level, can serve as a guide for matching  carbohydrate consumption.

A mismatch can not only stall your weight loss, but can also lead to  fatigue and muscle

Drink more water- A lot more

 

Excessive water consumption has been  shown to be a cost-effective way to  help with weight loss, according to a study in the Journal of Natural Science, Biology and Medicine. The study looked at the effect of drinking 1.5 L of water, over and above the usual intake.   

http://www.jnsbm.org/article.asp?issn=0976-9668;year=2014;volume=5;issue=2;spage=340;epage=344;aulast=Vij

 

Move it to lose it

As mentioned in prior blogs, sitting too much can reduce the benefits of an exercise program,  inhibit weight loss and  increase your risk for many diseases.

Aside from daily exercise, there are a number of  different ways to increase your movement throughout the day, e.g. fidgeting, parking farther away, getting up every hour, getting a standing work stations, brief walks during breaks and lunch, and taking the stairs to name a few.

Smart exercise is better than more exercise

While steady state cardio  (e.g. spending 30 minutes or more on the treadmill, bike or elliptical in the “fat burning zone”)  has some general health benefits, efficient fat loss is not one of them. High intensity interval training and resistance training stimulate your metabolism , while at the same time increase lean body mass. These forms of exercise have been shown to be smarter ways to burn fat.

This is a lifestyle,  not just diet and exercise

People often think that its a numbers game, i.e. manipulation calories in and out. The fact is there’s a lot more to losing weight and keeping it off than just diet and

Poor sleep hygiene is often overlooked. Sleep deprivation can make you hungrier and elevate your level of stress  hormones, causing you  to eat more and store more fat.

Managing your daily stress using mind-body techniques like meditation or yoga are essential. If you don’t resonate with these activities, go for a walk in a peaceful area as an active form of meditation.

Plan ahead

Weekly meal and exercise planning  can help you to proactively make good choices and help you to monitor your diet and activity level.

Create your own support

Lifestyle changes can be daunting. Connecting  with friends and family  has been shown to help with weight loss and it increases compliance with starting a new program.

Getting a workout or walking partner is also a good strategy.

The conventional approach to losing weight tends to be mechanistic and oversimplified. If you have read this far, it is likely that this route  hasn’t worked for you. If that’s the case, it’s time to take a holistic approach.

 

About the Author

Dr. Geoff LecovinNaturopathic Physician/Chiropractor/Acupuncturist/Certified Strength and Conditioning Specialist/Corrective Exercise Specialist/Performance Enhancement Specialist/Certified Sports Nutritionist/View all posts by Dr. Geoff Lecovin

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