The dreaded weight gain.

Have you gained a few pounds or are you struggling to let go of a few?

The first step in re balancing the body is to set the foundations for weight loss to happen.

  1. Stress reduction – stress effects the body in a number of ways; if you are eating whilst stressed you won’t be able to digest your food effectively. This means a lack of nutrients are absorbed and the delicate balance of your gut bacteria is negatively effectively. Stress produces glucose which will challenge weight loss.
  2. Sleep – a common problem. Effective sleep is essential. 8 hours of uninterrupted sleep a night. Poor sleep effects your metabolism, hunger, cravings and many much more.
  3. Remove processed foods. These disrupt the gut bacteria and promote inflammation. Inflammation makes weight loss tricky.vegetables
  4. Limit/remove stimulants – sugar, caffeine, cigarettes etc. Disrupts sleep, inflames the gut, challenges weight loss.
  5. Ensure some movement each day – movement not exercise. Movement will promote the body to function more efficiently. No amount of exercise can outrun an unhealthy lifestyle. Exercise is a good thing, but many start with movement – walking etc.

Keys Challenges.

  1. Extreme diets/Ketogenic diets are not to be advised for those with mental illness or adrenal problems. Low carb is advisable but not keto. Anything extreme stresses the body. During menopausal transition the adrenal/thyroid/sex hormone triangle is already stretched.
  2. Support the liver with plenty of cruciferous vegetables. Supplements can be added, but must be cross checked with medication being taken.
  3. Minimise your exposure to toxins. Toxins are held in lipid (fat) cells and will not be released unless it is ‘safe’ for them to do so. Toxins; personal products, household products, pesticides, plastics, heavy metal exposure (fillings, aluminium (deodorant/cooking foil)
  4. Losing too much weight too quickly MAY lead to additional weight gain. Slow and gentle is the main key.
  5. Food intolerance’s may prevent weight loss.

Good Starting Top Tips

  • Eat protein with every meal – ensure this is the best quality you can afford – good ideas for breakfast are eggs, nuts and seeds, quinoa porridge if you fancy something different
  • Be prepared and get organised. Put time aside to plan and become aware of your weaknesses and think about ways to combat those.Emma Wennington Nutrition - Nutrition & Wellbeing for Professional Women
  • When you think you’re hungry, reach for a glass of water instead, often our bodies think we’re hungry but actually we’re thirsting.
  • Practice time restricted eating windows. Eat during a 12 hour window – be careful if pregnant or breast feeding.
  • Cut down the refined carbs –  read the energy section of this blog.
  • Eat a rainbow diet this will help feed the good bacteria in your gut which will promote weight loss. Aim for at least 3 different colour of vegetables/salad on your plate
  • Ensure adequate levels of fibre. If your diet doesn’t contain much fibre, be careful to increase this slowly otherwise bloating and flatulence may occur.
  • Increase the amount of home cooked meals per week. In general these tend to be healthier than packaged meals, but watch portion sizes.
  • Include romaine lettuce, raw onions, ripe tomatoes, liver, oysters and wholegrain particularly barley as these support the bodies ability to manage blood sugar levels.

Remember:

Any ‘diet’ – is a short term fix. Healthy habits should be formed.

Weight gain/inability to lose weight is simply an imbalance somewhere. It is not always as simple as energy in energy out. If you are doing all the rights things and the weight isn’t coming off, then its time to take a deeper look at the imbalances.  The first stop would be taking a closer look at gut bacteria, getting a thyroid panel and looking at detoxification.  I can help with these.

Here’s a blog I’ve written which may be helpful; back to basics.   See here for general food choice guidelines.

 

 

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