The How To’s Of Weight Loss

The How To’s of Weight Loss:

You probably know this already, there’s no magic bullet to weight loss. That’s why every year, more diet books hit the shelves, and are frantically read by millions of people, desperate for answers. The U.S. weight loss market was estimated to be north of $72 billion.

We live in an environment surrounded by food, and our brains are constantly being prodded to eat. It’s essential to set up new patterns, so that things that usually trigger us to overeat, no longer have that power.

Although exercise is essential for good health, we often overestimate how many calories we actually burn. And sometimes we think that the more exercise the better. But over-exercising can be just as detrimental as under-exercising. 

If you like eating out and you do it frequently, you could be doing yourself in. Serving sizes in restaurants are usually large. So, my advice is to always think about sharing a meal or ask for a take-out container when you’re served, to immediately put the excess portion out of sight and ready to be taken home.

Drinking alcohol fuels overeating by loosening inhibitions and making you less aware of what, and how much, you’re consuming. It also triggers the desire to reach for the dessert, to keep your blood sugar up.

Why blame sleep? Several things happen to a sleep-deprived body. Levels of hormones responsible for controlling hunger get out of whack and we tend to want quick energy fixes like sugar and caffeine to get us through the day. Low sleep has been shown to increase your cravings for carbohydrates and our decision making about food choices are not usually the best

Don’t skimp on fat.  Eating fat does not make you fat! It’s actually critical for health and weight loss. Fats make food taste good, which helps you enjoy the taste and texture of food, and not feel deprived. But we don’t want just any kind of fat-reach for goods fats found in butter, coconut oil, avocados, olive oil, salmon, and nuts. Try to avoid canola, soybean, vegetable oils and of course trans-fats as they are highly processed and inflammatory.

The Bottom Line Still Remains: Most of us need to move more, eat better (more nutrient dense and less inflammatory foods) and less of it. And just as important, is to make sure your insulin levels and inflammation markers are low and thyroid is working well. (If you need help with getting the proper blood work, schedule a 20 minute complimentary call with me).

The bare truth: Any diet is going to help you lose weight. But I’ve always thought that if you’re “on a diet,” then there comes a time when you’re “off a diet.” Maintaining a healthy weight is a long-term goal, and with that comes a sustainable plan that includes healthy lifestyle choices, like exercise and healthy eating that works for YOU and you’re happy with. Maybe even changing your relationship with food is a part of that plan.


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