Nancy Hearn, CNC, EFT-ADV
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Top 6 Tips for Weight Loss
by Nancy Hearn, CNC, EFT-ADV
Spring is the time of year when we start shedding layers of clothes and realize we’ve gained a few pounds. Let’s face it, losing weight is a complex issue and I am not going to pretend there’s an easy solution.
There are no magic pills or quick-fix weight loss programs that will bring you lasting results. Neither is there a specific diet or exercise routine that will work for everyone. In spite of what we’ve been told for many years, losing weight is not just a matter of eating less and exercising more!
The Calorie Restriction Myth
For example, my client Cheryl, a woman in her forties, was conscientious about restricting calories and exercised an hour a day. Yet for the past few years she consistently gained weight no matter how little she ate or how much she exercised. To make matters worse, not only was she gaining weight but she was losing muscle mass.
The main problem with Cheryl’s approach (which is fairly common with many people who have tried numerous fad diets) is that in an attempt to lose weight, she was starving her body of essential nutrients. Thus, her body flipped into survival mode, significantly slowing down her metabolism, throwing off her hormone balance, and causing her to feel tired most of the time and unable to sleep. In addition, increasing the duration and intensity of her exercise was actually causing her to burn muscle rather than fat.
Fortunately, when I met Cheryl she was open to a new way of thinking and was willing to try a different approach. We were able to work together to develop a food and exercise plan that fit her food preferences and metabolic type, as well as her lifestyle.
The Key is to Raise Metabolism
The nutrition emphasis in her case was to make sure she was getting all the essential nutrients her body needed. In addition, she was willing to minimize her intake of sugar and starchy carbohydrates for a few weeks in order to normalize blood sugar levels and raise her metabolism. We also reduced her exercise to a more moderate level--a range of intensity and duration in which her body would burn fat rather than muscle.
It was definitely a paradigm shift for her to start eating healthy plant-based fats and not to count calories. But she did so--and magically the inches started to drop off. Within a few weeks, people she saw on a regular basis started noticing that she was getting thinner. Yes, she was losing weight, but more importantly she was losing fat, not muscle. In addition, she was sleeping better and regained energy and a healthy appetite.
Weight loss is more about ensuring that your body gets essential nutrients at the cellular level to restore homeostasis. This also involves ensuring the body is able to effectively remove toxins through proper digestion, elimination, and respiration.
Restore Homeostasis
So how do we regain homeostasis and ensure that our body is getting the nutrients and exercise it needs at the cellular level? Begin with these top 5 tips:
1. Stay hydrated. Although we usually take it for granted, water may be the only “magic potion” for permanent weight loss. Water helps the body metabolize stored fat and suppresses the appetite naturally. Drink at least half your body weight in ounces of pure water daily.
2. Eat whole, fresh foods. Choose foods that are nutrient dense and avoid fast foods, fried foods, and all processed foods as much as possible. Also avoid foods that are high in sugar, sodium, and trans fats (read labels). The simple tip to remember is this: “If it’s not food, don’t eat it.”
3. Get moving. Our bodies simply cannot tolerate inactivity. The key is to find a low-impact exercise or physical activity that you enjoy. Start with walking or rebounding on a small trampoline if you are overweight and work with a fitness specialist to develop a program that you will stick with.
4. Reduce toxic exposure. Most of us are exposed to thousands of chemicals every day. Long-term accumulation of toxins (especially heavy metals) can prevent weight loss and cause many health problems. Buy organic food and personal care products whenever possible. Convert your home to non-toxic cleaning products.
5. Cleanse your body. Chronic constipation is a major problem with many overweight people and significantly impacts health. Seek help from a natural health practitioner to resolve any digestion and/or elimination problems. Pursue natural ways to help your body detoxify through treatments such as saunas, herbal cleanses, and colon hydrotherapy.
6. Seek guidance and support. Find a friend or partner who is committed to supporting you in your health goals. If you have specific health issues, work with a weight management consultant who can help you transition to a healthier diet and lifestyle.
Expect success! Keep it simple and commit to the process of living a healthier lifestyle. Your body will shed the excess weight naturally.
Nancy Hearn is a Certified Nutrition & Weight Management Consultant and Founder of Total Wellness Health and Nutrition Center in Livingston, Montana. For a free initial weight management consultation, contact Nancy at 406-222-7304.
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