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With spring and summer just around the corner, I have been hearing a lot of talk about weight loss from my patients. There are tales of failed resolutions or unattained weight goals, or new goals for feeling good in swimwear and shorts. All too often, the journey towards weight loss involves low energy, mood swings, irritability and disappointment.
We have been taught over the years that diets don't work and that the answer to sustained weight loss is lifestyle adjustments. This is very true. Research shows that weight loss resulting from a diet is usually gained back, often in a greater amount than was initially lost. The weight gain causes frustration and cyclical yo-yo dieting, with numerous negative side effects for the body.
A much better alternative to dieting is proven lifestyle adjustments that contribute to weight loss. The truth however, is that there are some very important points to consider even beyond the simple lifestyle adjustments. Here are listed the adjustments and the extra considerations needed for successful weight loss:
PROVEN LIFESTYLE ADJUSTMENTS
Research has revealed that making a few simple lifestyle adjustments promotes weight loss.
Eat breakfast - and eat protein at breakfast: In the morning, our bodies have not had food for many hours and they are in need of energy and nutrients to start up the metabolic cycles and the millions of functions in the body. Skipping breakfast sends a message to the body to start eating itself - this is called catabolism. It eats its own muscles for fuel. This leads to lower muscle mass and less calorie burning during the day. It also increases the tendency to overeat later in the day and store fat.
Sleep: Deeper restful phases of sleep promote the secretion of growth hormone, which is important for metabolism and weight management
Drink more water: We need water to flush toxins and promote satiety and support all bodily functions
Choose the right foods: Making healthy choices for your body requires finding out what works well for your body and what your body is sensitive to. Find a health practitioner who can help with this.
Get your body moving: Exercise creates lean body mass by building up muscle. Muscle is the major calorie burner in the body and the more muscle you have, the faster your metabolism will run. This facilitates weight loss.
Decrease your stress: Stress causes cortisol release and cortisol causes the body to store weight. The best way to cease your cortisol production is to practise deep breathing or meditation. The idea is to get your nervous system to believe you are in resting mode rather than stressing mode.
THE TRUTH
So what if you have made these adjustments and do them very well but still struggle to lose weight? The truth is that there are some other factors that are very important.
Successful weight loss requires:
balancing the brain;
balancing the hormones;
healing the metabolism;
working through emotional blocks and past patterning;
learning mindfulness and awareness around eating and meals;
education on the right foods in the right amounts for your body;
supplementing the process with specific nutrients and therapies.
It is important to find a skilled practitioner who can walk you through a comprehensive approach to weight loss. Each person needs a unique treatment plan to achieve sustained weight loss.
The whole truth is that lifestyle adjustments are important and there are also some equally important other parameters that need balancing to help you get to your goals.
- article by Hailey Kanester, who has an undergraduate degree in nutrition and psychology, as well as a doctorate in naturopathic medicine. She practises at Port Moody Naturopathic Health and Wellness (www.pmnaturopathic.com, www.haileykanester.com, 604-949-0077).
