Weight loss often tops the list of New Year’s resolutions. Starting a weight loss plan can be challenging, but it’s made even harder when it fails to work. There is an abundance of misguided weight loss advice to be avoided, but there is also legitimate, research-backed, and expert-approved recommendations.
Let’s face it, eating healthy and exercising regularly are non-negotiable, but there are many other factors that influence weight loss. It’s important to be able to identify these factors and to understand how they impact weight. So, avoid any quick weight loss schemes and set a realistic plan with the following considerations in mind.
Nutrition
Nutrition quality is key when it comes to weight loss. Good nutrition means consuming whole, unprocessed, nutrient-rich foods. Processed foods are often high in calories, refined sugar, and salt, all of which can contribute to weight gain. In addition, processed foods tend to be lacking in nutrients, and nutritional deficiencies can negatively impact weight.
Eating balanced meals is also essential. Including protein and fiber at meals balances out the impact of carbohydrates, which keeps blood sugar stable and helps you feel full. This can prevent cravings and overeating.
Calories still matter, so portion control is key, and making healthier choices, like baking, broiling, roasting, or poaching foods, is a better alternative than frying.
One more area to consider, when it comes to nutrition and weight, is food sensitivities. If you consume a food to which you are reactive, this triggers an immune response and ultimately leads to chronic inflammation, which contributes to weight gain. Common food sensitivities are gluten, dairy, eggs, and soy.
Exercise
Exercise is one of the best ways to lose and maintain weight. There is abundant research that shows exercising regularly helps to maintain weight loss.
Exercise helps maintain muscle mass. As we age, we lose muscle mass and gain fat. Lower muscle mass results in a slower metabolism and weight gain.
Exercise enhances insulin sensitivity and burns calories. Thus, lack of activity or exercise can lead to weight gain.
In addition, exercise can reduce stress, improve sleep, and help you feel good (think fewer cravings for junk food). All of these benefits can aid in weight loss or maintenance.
Sleep:
Sleep can impact weight in numerous ways. First, lack of sleep can lead to dysregulation of two hormones called ghrelin and leptin, which help to control appetite. Ghrelin promotes hunger and leptin promotes satiety or feeling full. Decreased sleep can lead to increased ghrelin and decreased leptin. This means people who are sleep-deprived may have an increased appetite and diminished feelings of fullness. Consuming excess calories can lead to weight gain, but some studies also indicate that sleep deprivation affects food preferences. Specifically, sleep-deprived individuals choose foods that are high in calories and carbohydrates.
Sleep deprivation also leads to metabolic dysregulation. Poor sleep is associated with glucose intolerance and insulin resistance, which can lead to weight gain.
Sleep deprivation can also impact energy levels, which means less energy for exercise and other activities.
Hormones:
An imbalance of ghelin and leptin is one example of how hormonal imbalance can impact weight. There are other hormones that contribute as well. An imbalance of sex hormones, mainly estrogen and progesterone for women and low testosterone for men, can contribute to weight gain. The thyroid, which regulates metabolism, can also lead to weight gain if underactive, which is known as hypothyroidism. In addition, imbalances in the hormone cortisol from the adrenal gland can also contribute to weight gain.
Inflammation:
There is a link between chronic inflammation and the ability (or inability) to lose weight. Chronic inflammation is caused by many factors such as stress, toxins (everything from mold to the pesticides sprayed on food), smoking, excess sugar consumption, leaky gut (and food sensitivities), and nutritional deficiencies. For many, reducing inflammation can be key to achieving weight loss goals.
Top 10 Tips for Weight Loss that Really Work:
1. Get enough ZZZs. Sleep 7-8 hours per night. Aim for a bedtime of 10 pm. Keep a regular sleep schedule and practice good sleep hygiene. Just sleeping more can jumpstart weight loss efforts. For sleep support, try Res-Q PM.
2. Move more. Exercise is key for weight loss and maintenance. Take more steps, try a new activity, take a walk, or try a new class at the gym. Try Res-Q Orosine to boost energy and stamina during workouts.
3. Indulge, but mindfully. Portion-controlled servings of your favorite foods can be consumed regularly. Yes, you can consume chocolate daily and still lose weight, but we’re talking about a few squares and not the entire bar. If you love ice cream or chocolate, there is no reason to completely avoid these foods, unless they are triggers (see below).
4. Identify trigger foods. Can’t eat just one cookie or one chip without eating the entire bag? Once identified, find a satisfying, healthier alternative that won’t sabotage your battle against the bulge. You also may want to keep these foods out of the house.
5. Don’t skip meals and include protein and fiber with meals and snacks. This keeps blood sugar, energy, and moods more stable. This curbs cravings and can prevent overeating. Try Res-Q Land n Sea Fiber Powder & Caps.
6. Write everything you bite. Keeping a diet diary allows you to accurately track your food and drink intake. Numerous studies have shown the effectiveness of food journaling for weight loss.
7. Reduce stress. Stress triggers the release of cortisol from the adrenal glands and excess cortisol is linked to weight gain. Stress can also lead to additional hormonal imbalances and chronic inflammation, which can also impact weight. Focus on daily stress management and try Res-Q Stress Blocker.
8. Weigh yourself once per week. Also, focus on how your clothes fit. If you get into an exercise routine, you will start to gain muscle and lose fat, which means you may not see a huge fluctuation on the scale.
9. Decrease inflammation. Inflammation can contribute to weight gain and impact your ability to lose weight. First, identify inflammation triggers such as chronic stress, toxins, and food sensitivities. Then take steps to address these factors and incorporate targeted supplements. Try Res-Q Omegas in combination with Res-Q CurcuminULTRA for powerful anti-inflammatory benefits.
10. Take the right supplements. Once you identify the obstacles impeding your weight loss efforts, target them with key supplements. In addition, consider a supplement specifically designed for weight loss and fat reduction such as Res-Q Ideal Weight.
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Dr. Melissa Josselson, NDDr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
