Weight loss Secrets to help you shed lbs before Summer
As summer is in full force, that only means that bathing suit season and beach days are not going anywhere! This is the time when many patients want to get in shape and lose a few LB’s before summer gets away. I always tell patients there is no quick fix and you have to make weight loss part of healthy lifestyle for you to stay successful and consistent. It’s easy to indulge and splurge but hard to get rid of unwanted fat. Always start slow, and always consult with your doctor first. There are numerous diet plans out there you just have to figure out what works for you there is no one-size-fits-all. There are many factors contributing to difficulty losing weight like having a thyroid problem, hormonal and balance like insulin resistance, polycystic ovarian syndrome, toxin overload, poor gut health and even stress to name a few. Here are some tips that you can include every single day to watch the Pounds go in the other direction on the scale.
If you haven’t figured it out yet, fiber is a must in your diet, in every day. Fiber keeps you full, and it helps reduce insulin resistance. It helps control your blood sugar cravings and definitely keeps your waistline small. Just asked Tanya Zuckerbrot who is the founder of The F Factor diet and she will tell you success stories of her celebrity clients. Incorporating a little bit of fiber every meal is definitely a must. Also, fiber is full of great natural prebiotics which help your gut bacteria feed off of and in turn diversify your G.I. system keeping your waistline low. I encourage patients to eat more plant-based fiber cruciferous vegetables like broccoli, kale, spinach, chard, and also include asparagus, celery, apples and to aim for about 35 g a day. You can also include flaxseed and Chia seed pumpkin seed crackers; whole-grain bread and cereals. However, be mindful, because processed fiber products have higher a carbohydrate content.
2.Smoothie it out
Switch out your daily breakfast for a green smoothie. All your friends do it but why haven’t you started this yet. My rule of thumb is three veggies to one fruit. A lot of people make mistakes and go heavy on fruit and sugar and that defeats the purpose.
One of my favorite concoctions is celery, cucumber, kale, one apple, Chia seeds or flaxseeds, and 1 tablespoon of apple cider vinegar. This will keep you full and going to lunch. If for some reason it doesn’t, you can add a handful of nuts like walnuts, almonds, pumpkin seeds for additional fat and protein.
I can’t stress this enough. You have eat veggies at every meal. A little bit at every meal goes along way. Not only do they have abundant nutrients fiber essential vitamins and minerals but they actually keep you full. Try incorporating 5-7 servings of vegetables throughout the day, with about two servings of fruit. A lot of people make the mistake of eating more fruits than vegetable which is full of sugar and carbs, but fruit is really healthy for you and has its benefits.
4.Get Brothy with it
I am a big fan of bone broth. I make a batch for the week and sip on a little bit every day. It not only keeps my Gut intact but it’s full of essential nutrients like collagen, lysine which helps your immune system and it also keeps your skin looking great. Drinking a little bit of bone broth before you eat your meal will definitely keep you full and cause you to eat less. It’s one of my secrets when I feel like I have overindulged over the weekend or night before.
5.Fructose No more!
Everyone knows to avoid sugar but no one tells you to avoid fake processed sugars! Avoid high fructose corn syrup (HFCS) which increases insulin resistance and increases your triglycerides making you at risk for having nonalcoholic fatty liver disease. Corn syrup can also lead to leptin resistance which tricks your brain into thinking you’re not full causing you to eat more. Unfortunately, HFCS is in everything from ketchup, granola bars, breads and even cereals. Always read ingredients and ditch ALL fake processed sugar. Studies show that aspartame actually tricks your brain thinking it’s real sugar causing an insulin spike and increasing your risk of Diabetes.
6.Your GI tract could be off
Watch your bowel movements and see what they are telling you. Constipation, diarrhea, excessive belching, bloating, and gas are all trying to tell you something. This happens if you have food sensitives and intolerances and you’re still eating them. By doing so, you’re contributing to the inflammation in your body. You may also have parasites, dysbiosis (overgrowth of bad bacteria), candida overgrowth or small intestinal bacterial overgrowth that could be inhibiting your weight loss. By seeking out an Integrative and Functional Medicine practitioner you can heal your gut and entail lose weight appropriately. Try incorporating fermented foods like kimchi, sauerkraut, kombucha, miso soup to your diet and see how that helps and also Try eating theses prebiotics foods to keep your gut healthy.
Everybody should be moving and getting about 10,000 steps a day. However, according to the UK we should be moving to about 15,000 steps a day. You have to work off or eat 500 calories less a day to loose 1lb a week so why not move a little more than you do! Now some people may be incorporating other exercises like yoga, spinning Pilates, barr, running or CrossFit. All that stuff is great to help with your waistline. But, if you are trying to lose some LB’s you need to increase the movement. So opt for taking your dog out a couple more times more than you usually do, maybe walk the stairs a couple more than you usually do or parking further away than you usually do. These small changes throughout the day make a big difference throughout the week. Get up from your desk every hour and walk around for five minutes. In an eight hour day you have walked 45 minutes without any effort! Also, I always tell my patients to change up their work out every 4 weeks so their body doesn’t get used to the routine. Try something new and challenging so your body doesn’t get used to it and you’ll reap the benefits of the work you’re putting in.
8.If you don’t snooze, you will NOT lose!
Sleeping 7-8 hours/day will help you increase testosterone and Growth Hormone levels which contribute to a healthy weight, while decreasing cortisol levels and insulin levels which are attributed to weight gain. There are ways to help you get more sleep. My newest favorite is orange light therapy. You can try wearing sunglasses an hour before going to bed which stimulates melatonin naturally to help you sleep better.
As you know, when you are stressed you are less likely to lose weight due to elevated cortisol levels. This is why you’re more likely to crave sugar and carbs during stressful situations. You need to incorporate self-care practices to help you decrease your stress level including meditation, yoga, acupuncture, reiki, massage therapy to name a few. They all help you stay relaxed in this chaotic world we live in. (Related Articles)
10.Detox Your Life
An overload of toxins in your body can make it hard to lose weight. Many people don’t know about this. But, it’s true! Start eliminating Teflon dishes in your house. Stop heating foods in plastic containers and get rid of PBA containers you have in our household. Also, be mindful of the chemicals you’re cleaning your house with. Avoid chemical like triclosan, mea & dea, and formaldyhde; these are not only toxic to our skins but also our bodies. These are just some of the toxins that accumulate in your liver making it hard for your body to detoxify and lose weight. The others include limiting your exposure to GMO and pesticides on your foods. Be sure to eat organic whenever possible and always check with the Environmental Working Group’s Dirty Dozen and Clean 15 if you have any questions. Ladies, check your personal-hygiene products to ensure you’re not exposed to phthalates, sulfates, parabens, lead and aluminums which can also accumulate in your liver over time. Also, watch your Electromagnetic frequency (EMF) exposure. All those EMF waves from our high tech world really is messing with our hormones, sleep and waist line!