Have you tried and “failed” to lose weight one too many times? Have you given up hope of ever managing a healthy weight? Before you give up, check out this list of weight loss tips to see if there could be some things in your dieting plans that are keeping you from success. Discover seven habits that can help you with weight-loss success and long-term weight management.
1. Focus on Detoxification
To lose weight, starting with a clean slate is always best. To effectively shed pounds, you need your system to be functioning optimally, which means you need to detox your diet—cleansing your body of not only the junk and processed foods, but also the foods to which you may be allergic or sensitive. To ideally determine your needs, it’s always best to seek an expert opinion and get lab testing to pinpoint the “dos and don’ts” for your body. Taking this opportunity to let science tell you exactly what your body does or does not need can completely transform your long-term weight management success.
2. Balance Your Gut with a Probiotic
Knowing that inside your gut are cells that secrete some of the same hormones found in the brain, which influence mood and focus, as well as appetite, tells you that the state of your gut matters: the cleaner, the better. A “clean” gut is free from leaks and has a good balance of “good” and “bad” bacteria. Detoxing, as mentioned above, and taking a probiotic can achieve all three of these goals. And, with these goals reached, you will experience improved digestion, more energy, improved mood and cognitive function, and a boost to your metabolism.
3. Eliminate Stress to Lower Your Cortisol Levels
If there is anything that can ruin even the most effective diet, it’s stress. When you’re stressed, your body releases a hormone known as cortisol, typically referred to as “the stress hormone.” Chronic stress can do some serious damage, inducing weight gain, inhibiting your ability to lose weight, stifling immune system function, and tanking your mood, energy, and sleep cycle. In short, stress turns your weight-loss plans upside down. If you can’t seem to pull yourself out from under stress or you’re concerned about your cortisol levels, get tested. In cases of prolonged or extreme stress, cortisol can do damage that may need more attention than a simple detox. Seeking testing and expert assessment can give you all the tools you need to restart your path toward success.
4. Don’t Eliminate Fat
If you eat fat, you’ll get fat, right? That’s an old school of thought that has long since been proven wrong. First, you need to learn to recognize “good” fats versus “bad” fats. Bad fats are the ones you hear about on the news. Manmade and processed, these are known as trans fats or, on a food label, as “hydrogenated oils.” These can cause a harmful buildup of toxins in your system and impede weight loss as well as increase your risk of disease.
Good fats, on the other hand, are mono and polyunsaturated fats, such as olive oil, coconut oil, avocados, and nuts. These fats can deliver potent antioxidants to your system and help boost your metabolism and energy production. And even saturated fats, the kind found in most animal products, are good in moderation. Certain essential vitamins, like B-12 and heme iron (the most bioavailable form) come from meat, poultry, and eggs.
5. Achieve Balanced Fat Intake
Balanced fat intake means maintain a healthy ratio of omega-3:omega-6. You want to strive for equality, getting equal amounts of both types of fatty acids. However, omega-6 fats are more common in the American diet. For example omega-6 fatty acids are found in commonly used vegetable oils (corn, sesame, safflower, peanut, etc.). Omega-3 fatty acids are in sourced, coldwater fatty fish, seaweed, seeds, and seed oils (often referred to as DHA, EPA, and ALA). For many people, supplementation is necessary to achieve balance, but balance means stable insulin levels, more energy, and fewer cravings.
6. Choose a High-Protein Breakfast: No Cereal Allowed
You probably already know that breakfast is called the most important meal of the day for a reason: you need it for healthy weight management because it minimizes cravings throughout the day and gives your body energy to jumpstart your daily activities. However, what you may not know is that just any breakfast won’t do. Recent observational research has uncovered evidence that protein is the way to go when it comes to that morning meal. Healthy protein choices will improve satiety and give you a steady flow of energy throughout the morning.
Cereal, on the other hand—no matter what the commercials say—is a recipe for disaster. Most cereals are loaded with preservatives, unnecessary additives, and sugar, which can do a number on your gut health. Even if you find the blandest fiber mix out there, it still won’t give you that burst of energy or satisfaction that protein will. You don’t have to skip the carbs all together at breakfast, but put a focus on proteins and experience the difference.
7. Seek Expert Advice
You know how to eat, but sometimes a little professional guidance can help. As an expert in healthy eating, a registered dietician can help you plan a weight management program that will take you through each phase of success: detox, weight loss, and lifelong maintenance. And, the best part is, he or she can help you fit your new eating plan into your lifestyle. Getting started on the right track will be your key to success and keep you from that vicious cycle of losing and gaining.
At the biostation, Martin G. Bloom, M.D. and Arlene Semeco, R.D. are ready to help you develop a healthy eating regimen. The whole team at the biostation can lead you taking those integral first steps that will ultimately help you lose weight and maintain lasting success.
Call the biostation™ today at 888-754-1852 or contact us online to schedule your private, personal consultation.
the biostation™ offers a comprehensive, individualized, scientific approach to age management, delivering total wellness for men and women looking to rejuvenate their bodies, revitalize their minds, and reclaim confidence. Our medical specialists provide a highly personalized experience using the latest advances in science and medicine including hormone replacement therapy, nutraceutical therapy, and nutrient IV therapy. Our medical director, Martin G. Bloom, M.D., customizes treatments to meet your personal needs and wellness goals, guiding you through the entire process to ensure success and satisfaction. To rediscover the health, fitness, and vitality of your youth, discover the biostation.