Part 1 - How to Lose Weight Naturally. (One tactic has been used for over 2000 years)
It's spring which means bikini weather is coming up (eeeek!). So I know google is being blown up with "how to lose weight" searches. This means information overload, full of random content from questionable sources. I'm here to help you get focused and back on track.
This article contains very simple and useful things you can use today to get you started.
First, I highly suggest you see a Nutritionist or Functional Medicine Doctor if you think you may have some underlying issues like thyroid imbalance or food allergies. Thyroid issues need to be specifically treated with certain supplements to correct them. And if you remove a food that your body is having a strong reaction to, you will feel 100x better and likely lose those strong cravings for things like sugar. Gut heath is the roadmap to health....
**To prevent the 'eyes a glazin' over' overload, this will be a part of an ongoing series of AMAZING blog posts on how to lose (or gain) weight naturally.
Here we go!
#1 Calculate how much you should be (really) eating every day
This includes the specific macronutrients ("Macros"): Proteins (4 calories per gram), Fats (9 calories per gram) and Carbohydrates (4 calories per gram).
I suggest you chose two calculators from different sources so you can compare numbers. This step is vital because it teaches you to be more aware of what and how much you're eating. Here are two calculators to get you started (see 5 minute video tutorial below for a quick lesson):
- EatThisMuch.com is a free meal planner and phone app. On their home page they have a calculator
- BodyBuilding.com has TONS of free fitness and nutrition calculators to get you started.
Once you have your target calorie and macro goals established plug them into one of these FREE tracking apps:
* see 5 min. tutorial below*
#2 Eat whole, unprocessed foods to send the "I'm Full!" signal to your brain.
Melissa and Dallas Hartwig famously named processed, franken-foods as "foods with no brakes" in their classic book "It Starts With Food" (a MUST read for everyone who cares about their health).
Your body signals your brain to "stop eating!" through a hormone called leptin only when it has absorbed enough nutrients and calories to reach satiety. Unfortunately, processed foods lack these critical nutrients (but have lots of calories!) to trigger leptin so you're never satiated.
Need proof? Have you ever eaten a whole bag of chips or a plate of cookies and found yourself searching for more food? It's because chips and cookies don't have any nutrients to trigger your leptin response. Now have you ever eaten a nice meal of salmon, salad and a sweet potato and found yourself thinking "I'm still hungry. What else can I eat?" Probably not because you have triggered leptin.
They've also found that many people suffering from obesity have "leptin resistance". This basically means you have too much leptin floating around but it's not doing anything. Your leptin receptors (the cells that hear leptin say "stop!") have been flooded with this signal and tuned it out. One fix is to eat whole, nutrient-dense, unprocessed foods to reset your body's normal leptin function. Exercise also helps reset leptin balance.
#3 Gymnema sylvestre (herb) aka the "Sugar buster"
Gymnema is a herb that has been used for 2000 years in Ayurvedic medicine to treat diabetes. It works by temporarily desensitizing your taste buds to sweetness. Today it's used to help with diabetes, metabolic syndrome, blood sugar regulation and weight loss. There are many high-quality products which contain Gymnema to help with weight loss and I've attached a few (a tincture is found to be the most effective):
Read the labels. A normal dose is 400 to 600 mg daily (of an extract standardised to contain 24% gymnemic acid).
*NOTE* If you are currently taking medications to reduce blood sugar, DO NOT take Gymnema since it will make them work even better, causing hypoglycemia.
Part 2 coming soon....
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