Achieving Your Weight Loss Goals: A Sustainable Approach

Weight loss can be one of the most challenging yet rewarding goals in medicine. It can provide numerous health benefits and address many health concerns. Let’s explore eight simple and effective strategies to help you reach your weight loss goals while improving your overall health and well-being.

Fix Underlying Digestive Issues

Digestive health plays a significant role in weight management. Issues like dehydration, a fibre-deficient diet, excessive processed foods and overgrowth of pathogens can lead to bloating, constipation, and diarrhea, hindering weight loss progress. Focus on a balanced diet rich in fiber, prebiotics, and probiotics to support a healthy gut microbiome. Stay hydrated, eat mindfully, and consult a Naturopathic Doctor if you experience persistent digestive problems.

A healthy digestive system improves nutrient absorption and reduces discomfort, making it easier to stick to a healthy diet. Incorporate foods like yogurt, kefir, sauerkraut, kombucha, and kimchi, which are rich in probiotics, to promote a balanced gut microbiome. Additionally, polyphenols and fiber-rich foods like whole grains, fruits, vegetables, and legumes help regulate digestion and prevent constipation. Drinking plenty of water and eating mindfully also support digestive health and enhance weight loss efforts.

Correct Nutritional Deficiencies

Nutritional deficiencies can impact your metabolism and energy levels, making weight loss more challenging. Ensure you are eating enough macronutrients (carbs, fats, and protiens) and getting adequate amounts of essential nutrients, including protein, vitamins, minerals, and omega-3 fatty acids. A balanced diet, possibly supplemented by vitamins and minerals, can help address deficiencies and support overall health.

Focus on a varied diet that includes leafy greens, colorful vegetables, fruits, nuts, seeds, legumes lean proteins, and whole grains. If you suspect a deficiency, consider talking to a naturopathic doctor who can recommend appropriate testing and supplements or dietary changes. Proper nutrition supports metabolic function, energy production, and overall health, making it easier to achieve and maintain a healthy weight.

Intermittent Fasting

Intermittent fasting (IF) involves alternating periods of feeding and fasting. This approach can help reduce calorie intake, improve metabolism and thus lead to weight loss. Popular methods include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window and/or a weekly 24 hour fast where you stop eating for a 24 hour time window. IF can help control hunger, boost energy levels, upregulate autophagy, decrease blood sugar and cholesterol and induce fat loss.

Intermittent fasting (IF) involves alternating periods of feeding and fasting. This approach can help reduce calorie intake and improve metabolism, leading to weight loss. Popular methods include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, or a weekly 24-hour fast.

Intermittent fasting offers flexibility. Adjust the fasting and eating windows to fit your lifestyle. For instance, if you’re not a breakfast person, set your eating window from noon to 8 PM. If you are a breakfast person, you can eat from 10 AM to 6 PM. The options are limitless. The 24 hour weekly fast is more nuanced and it is a good idea to speak to your Naturopath before fasting longer than 16 hours.

Increase Your Daily Step Count

Being active is necessary for weight loss. It’s not necessary workout like a body builder or cross fitter but you should make a conscious effort to move daily. A good goal to strive for is to walk at least 8000 steps/day, roughly an hour and 15 min of walking. Achieve this by taking regular walks and/or playing sports. Keep track of your step count using your phones built in pedometer or a fitness tracker like the apple watch, fitbit, whoop or aura band. Walking not only burns calories but also helps improve blood pressure, blood sugar, cholesterol and can lift your mood.

Make walking more enjoyable by exploring new routes, walking with friends and family, or listening to music or podcasts. Additionally, small changes like taking the stairs instead of the elevator, parking further from your destination, or even pacing while on phone calls can add up and help you reach your step goal. Remember, every step counts!

Dark, Quiet and Cold Sleep

Quality sleep is essential for weight loss and overall health. Aim for 7.5-9 hours of actual sleep per night. Poor sleep can make it significantly harder to lose weight by disrupting hormones that regulate hunger and appetite, leading to increased cravings and overeating. Pay a lot of attention to your nighttime routine. Establish a consistent sleep schedule, create a relaxing bedtime routine, and make your sleep environment conducive to rest by sleeping in a cold, dark and quiet room and investing in a comfortable mattress and pillows.

Developing a bedtime routine, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation, can signal to your body that it’s time to wind down. Consistent, quality sleep helps regulate hormones like ghrelin and leptin, which control hunger and fullness, making it easier to maintain a healthy diet. Sleep is arguably the most important pillar of health and well being. We can go without food, water and exercise for quite some time but one night without sleep can make it very difficult to perform our day to day activities.

Limit Alcohol Consumption

Alcohol is a toxic and dependence producing substance, and rich in calories. Choosing to drink alcohol is a personal choice but please be mindful of the consequences. In terms of weight loss, Alcohol is high in empty calories and can lower inhibitions, leading to overeating. It can also disrupt sleep and affect your metabolism. Limiting alcohol can support your weight loss goals. Aim to limit alcohol consumption, and be mindful of the calories it adds to your diet.

Stress Less and Smile More

Chronic stress can lead to food cravings, elevated blood sugar and make weight loss difficult. Chronically high stress triggers cortisol release, a hormone that promotes fat storage, especially around the stomach. Incorporate stress-reducing activities like yoga, meditation, breathing exercises, and walking into your daily routine. Developing and maintaining hobbies is encouraged. Fostering a positive mindset and finding happiness in everyday activities can also support your weight loss efforts.

Consider engaging in activities that you enjoy and that help you relax, whether it’s gardening, painting, playing a musical instrument, or spending time with loved ones. Mindfulness practices like meditation, yoga and deep breathing can also help you stay present and manage stress more effectively. Being joyful is one of the most important factors that dictates weight loss when following through with a program. Sometimes, we need additional support through therapy, supplements and medication. Consult a qualified health care professional to explor your options.

Center Your Diet Around Fruits and Vegetables

Fruits and vegetables are low in calories and high in essential nutrients, making them perfect for weight-loss and overall health and well being. Aim to consume as many of these colourful, nutrient-dense foods as you can. Fruits and vegetables provide fibre, vitamins, and antioxidants, which can help reduce inflammation, improve digestion, and keep you feeling fuller for longer. Continuously experiment with different recipes to keep your meals novel and satisfying.

Incorporating a variety of fruits and vegetables into your diet provides numerous health benefits beyond weight loss, such as chronic disease prevention, stronger bones, and improved mood. Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which support immune function skin health and digestion. Try adding a mix of raw and cooked vegetables to your meals, and explore new recipes that highlight seasonal produce. Smoothies, salads, stir-fries, and roasted vegetable dishes are great ways to enjoy the flavours and benefits of fruits and veggies.

TL;DR

1. Fix underlying digestive issues like gas, bloating, heart burn, constipation and diarrhea
2. Correct nutritional deficiencies by testing, supplementation and diet modifications
3. Daily intermittent fasting coupled with weekly longer fasts can help you lose weight
4. Don’t underestimate the power of walking as a weight management tool
5. Sleep better and sleep more
6. Stress less and smile more
7. Increase your intake of fruits and vegetables
8. Limit alcohol intake