Principles for Weight Loss Success

 

  1. Eat 3 meals a day, or 4 small meals following the balanced food guide in cookbook (no more than 20% protein a day, 60% plants and complex carbohydrates and 20% or more good sources of fat). Do not miss meals. Eat 10-12 servings of vegetables and fruit a day. Try to eat dinner before 7 pm and give your body at least 12 hours to rest digestion.
  2. Eat a low-glycemic Mediterranean type diet. Eliminate all processed carbohydrates and sugars, and reduce alcohol. Review my meal plan! Find a diet you can live with.
  3. Consider a nutrient based cleanse diet with liver/gallbladder support, antioxidants vitamins and minerals to help the body convert toxins and make them water-soluble and eliminate them.
  4. Optimize gut health, eat an alkaline plant-based diet, use digestive support such as enzymes, and probiotics to help digestion and elimination.
  5. Eat when you are hungry and stop before you are completely full. Eat a little less than you need. Many of my clients tell me they have no idea what this means. Mindful eating is a guiding principle to optimal metabolism. Never eat angry or stressed.
  6. Address stress and sleep. Studies show if you are stressed and not sleeping you will not be able to lose weight. Stress and sleep support are different for individuals based on overall composition, age, sex, stressors and hormones.
  7. Address hormonal imbalances. Many hormonal imbalances underlie difficulty-losing weight. Complete my hormonal health assessment to identify and correct imbalances. (Estrogen, progesterone, testosterone, thyroid, dhea and cortisol are all examples of hormones which can be out of balance). Cortisol and thyroid are the biggest blockades to successful weight loss. These can naturopathically be restored.
  8. Address inflammation-underlying inflammation can interfere with weight loss. Inflammation can exist anywhere in the body.
  9. Stay active. Find an optimal exercise plan, which works for your lifestyle. It need not be excessive to achieve your weight loss goals. And you want to be taking several thousand steps a day. A fit bit or app can help you track your steps.
  10. Weight loss apps. Studies show these apps don’t help us achieve long-term success with change of lifestyle. We do know it takes at least 40 days to change a habit. Making optimal changes for 40 days can help you with long-term success.