16 Mar Weight Loss: these are often overlooked yet are so important.
While it’s tempting and understandable that if you want to lose weight, you just focus on ‘cutting out junk’ or ‘eating less’ or/and ‘moving more’, there are a few essential basics that are often overlooked but are critical to achieving long term healthy weight
Are you deficient in nutrients?
You wouldn’t start out on a long road trip with a car that has a few softish tyres, a bumper that is threatening to fall off, a quarter tank of petrol, so why would you start on your weight loss journey with some key nutrients at low levels in your body? This is important if you want your weight loss to be healthy and maintained at a sustainable level for the long term. But it’s very common (especially if you’ve been on and off diets for a while, or your health is forcing you to lose weight) that clients are deficient in some of the key nutrients:
Omega 3 fats
To healthfully lose weight, and then maintain a healthy weight, the cells of your body need to work properly, be properly fuelled so your hormones, including your satiety and hunger hormones, are balanced, neurotransmitters keep your mood stable, muscles fuelled to keep you moving efficiently, cells that can fire of the correct signals to carry out their functions to keep us energised etc – so first step is to correct nutritional deficiencies in your diet. First y ou look at achiving this through your food, and if necessary, supplement where there are gaps.
Speak to me or any other qualified nutritional therapist to work with you on identifying where you may be deficient and guiding you on establishing a healthy, nutrient rich diet to suit your lifestyle.
Sleep is key.
You do need 6 – 9 hours a night (a minimum of 7 is better) to fully rest and repair your body and mind. If you’re sleep deprived, your brain is simply less equipped to make healthier food choices. You are far more likely to crave high sugar foods to keep you going. Lack of sleep increases your blood sugar levels, so apart from increasing cravings the next day, it can also contribute to the development of diabetes in the long term. Physiologically, the body releases cortisol in response to sleep deprivation – and cortisol is a fat storage hormone – the last thing you want when you want to lose weight.
Keep. Showing. Up
Weight loss is a process, it takes time (when you want to lose weight in a sustainable, long term way) and is rarely linear (ie it rarely happens in a downward straight line). Just keep doing even one tiny thing, just do it consistently.
Imagine – you reduce your intake of sweets by 1 small packet of minstrels a day. That’s 200 calories less a day, 1,400 calories less consumed in a week. Over time that leads to BIG results. Even reducing your sweets intake half of the time – you still get a good result (700 less calories consumed in a week). The key is to keep doing it. You’re not even depriving yourself, but you’re reducing calories, consistently, over time. Similarly adding a small salad once a day to your diet – you’re increasing your level of calcium, fibre, magnesium, lots of other energy producing, detoxifying vitamins and minerals – super fuel for your cells!
So, even if you have a few days or a period where your choices are less healthy than you would like – keep showing up!
Talk to me or any nutritional therapist (you can find a list of practitioners here) and we would be happy to provide a package of ongoing support and accountability to suit your requirements
You can contact me by email: email@example.com
M. 087 299 1778. Check out my blog for my current special offers.