03/06/2020
HEY! HOW’S YOUR NEW YEARS RESOLUTION GOING?
Are you on tract and still moving forward toward your health goals? Or have you given up? According to U.S. news and world report 80% give up on there resolution by mid February. I want to encourage you to stay the course, because your health depends on it. It’s not easy! Making a lifestyle change can be hard. Remember why you made the resolution, maybe you made that resolution to dodging many diseases such as obesity, chronic fatigue, Type II diabetes, high blood pressure, high cholesterol which we know can lead to strokes and heart attacks and many other diseases. Here is a list of possible reasons for weight gain and some weight loss tips, I hope this keeps you motivated to stay on track. To your health!
TOP 10 UNEXPECTED CAUSES OF WEIGHT GAIN
EXCESSIVE HEALTHY FATS
ARTIFICIAL SWEETENERS (DIET SODA)
FAT-FREE FOODS CONTAINING FAT SUBSTITUTES
EXCESSIVE NATURAL SUGARS (FRUIT JUICE, SYRUPS, HONEY)
PROCESSED “HEALTHY” SNACKS (GRANOLA BARS, PROTEIN SHAKES)
ALCOHOL AND CAFFEINE
HORMONES IN MEAT AND DAIRY
CHEMICALS IN UNFILTERED WATER
LACK OF SLEEP
HEIGHTENED STRESS LEVELS
TOP 10 WEIGHT LOSS TIPS
Drink Water
Hunger is often confused with dehydration. Next time you feel like a snack, have a glass of water. Even mild dehydration can alter your body’s metabolism, so aim to drink eight glasses a day and limit soda, caffeine, and alcohol. It’s also been shown that drinking water before meals promotes weight loss. Studies show people who drink two glasses of waster before meals feel fuller and eat less.
Eat Carbs-Real Carbs!
Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates from fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber which slows digestion and promotes stable blood sugar levels. They're also packed with antioxidants which help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Eat them as you would find them in nature-breads made from wheat that’s milled, brown rice simply taken straight from the plant - complete with fiber and phytonutrients the way Mother Nature intended.
Choose Healthy Fats
A common misconception is that fats should be completely eliminated. In reality, we couldn’t live without fat. The body utilizes dietary fat for energy, hair, skin and nail health, vitamin absorption, and every bodily function. Good fats protect against heart disease, cancer, Alzheimer’s and depression, reduce blood pressure, and lower cholesterol. Choose nuts, seeds, fish, avocado, and extra virgin olive oil.
Emphasize Lean Protein
Our bodies require protein for cell growth and renewal, blood sugar stabilization, and energy. We’re literally made out of the amino acids that make up protein. Many foods contain protein, but the richest sources are animal products like meat, dairy, eggs and fish and plant sources like beans, nuts and seeds. When choosing animal protein sources be conscious of the way the animal was raised and what it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feedlot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh and peanut butter are good vegan protein sources.
Eat Breakfast
By eating a hearty breakfast, you'll jumpstart your metabolism and reduce cravings. When we skip breakfast, by mid-morning were hungry and more likely to overeat. Studies repeatedly show eating breakfast is associated with maintaining a healthy weight. If you're not ready for breakfast first thing in the morning , listen to your body and eat as soon as you can.
Eat More Frequently
Its important to eat frequently throughout the day to maintain blood sugar levels and decrease the chances of getting too hungry and binging. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.
7. Exercise Your Body and Mind
Exercise leads to decreased body weight, smaller waist circumference, lower resting heart rate, healthy blood pressure, and improved mood. Aim to be active at least 30 minutes every day to help keep your body stay strong and lean. It doesn’t have to be expensive - any movement is better than none. Try these tips to get moving:
Get off the subway or bus one stop earlier.
Take the stairs instead of the elevator.
Go on daily walks or jogs with your dog.
Even playing with your children in the park or gardening will keep your body healthy. It’s just as important to keep your mind active. Boost brainpower by adapting a positive mindset, meditation, reading and doing sudoku or another game that engages your brain.
8. Get Proper Sleep
Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut eye per night. Over time, weight gain can increase more rapidly in those who get five hours of sleep when compared to those getting seven hours. Lack of sleep disrupts circadian rhythms and can lead to fatigue, low metabolism, and overactive appetite. Abnormal leptin and gherkin levels - hormones that tell your body “I’m full, stop eating” can go awry with too little sleep. So sleep more, eat and weigh less! Strive for 7-8 hours of sleep each night.
9. Learn To Cook
Cooking meals at home allows you to control portion sizes and quality of ingredients, and it cuts your intake of sodium, fat, and calories. Avoid frying foods by learning to rest or bake, and eat more raw foods to boost flavor and cut calories. Use herbs and spices to reduce salt intake.
10. Keep Track of What You Eat
Be a food detective, and investigate what you choose to put into your body. Check labels, and avoid ingredients like sugar, trans fats, high fructose corn syrup, and chemical ingredients that are hard to pronounce. The healthiest foods are those found just as nature intended - whole and unprocessed. When was the last time you saw an ingredient list on a stalk of broccoli or a fresh fillet of salmon?
If you’re getting stuck on what to cook or just need some fresh ideas you can go to my website deenutritionalhealthcoach.com for more inspiration.
Any questions you can also email me [email protected] or
you can also set up a FREE initial 50 minute health history coaching session!
As an Integrative Nutrition* Health Coach, I create a supportive environment that enables you to articulate and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifes...
