Sustainable weight loss strategy

 

Sustainable weight loss strategy



Belly fat can get a little bit more stubborn to get rid of especially in women.

Many women with stubborn belly fat, have definitely tried many remedies and tactics which mostly do not yield sustainable results

Unfortunately, we live in a world where we see people doing extreme diets and cleanses and of course dropping 10kgs in a month online.

We also see people who are genetically blessed with thin bodies claiming its their lifestyle, supplements and diet that did it to them in order to sell you something.

However, we don’t get to see the repercussions of these diets since most people do not share their awful experiences.

What most women don’t comprehend is that fat is needed for hormone production and function. Fat is a source of safety and for most women to function optimally we need about 35% of body fat

Hormonal weight gain is mainly caused by these main root causes; too much stress/ chronic stress, gut issues and liver and detoxification issues

Most of your weight related problems come down to estrogen dominance, hypothyroidism, mineral imbalances, insulin resistance, gut dysbiosis, stress and high cortisol. All these can lead to weight gain

However, having too much estrogen levels is just a symptom because there are root causes that lead to estrogen dominance.

The weighing scale is not the most important tool to measure your weight loss progress

Consider tracking these instead: Energy levels, mood, sleep improvements, exercise levels, stress management, gut health and your mindset.

You can also use body measurements, measure how clothes fit and use progress photos.

Below are the most effective strategies.

1.   The first step to losing weight and balancing your hormones is to detach yourself from diet culture.  These include practices such as undereating, restricting so many foods, skipping meals and not listening to your own body and what it needs.

 2.   Increase your protein intake

u  Consume 100g protein daily from high quality sources such as grass fed beef, organ meats, fish, poultry, eggs, dairy, greek yogurt, lentils and legumes.

  3. Opt for moderate carbohydrate and NOT low carb

u  This is important to prevent binge eating and brain fog that comes with low carb diets. Research shows that weight loss with a moderate carb diet works best. Balanced carbs provide sustained energy for your body, fats support hormone production and enhance nutrient absorption while proteins help build and enhance nutrient absorption.

u  Go for quality carbs, fiber rich carbs such as whole grains, starchy vegetables, legumes and fruit and lastly pair them with protein and fat for a healthy balance.

4. strength training 3-4 times a week

u  Do a range of upper and lower body compound movements to encourage muscle growth and improve insulin resistance.

5. Do not skip breakfast and other meals

u  Regular meals and healthy snacks help maintain stable blood sugar levels which is good metabolic marker.

6. Non Exercise  Activity Thermogenesis. (NEAT)

u  This is a term used to describe the calories burned from all of the movements you do that is not actual exercise and can make a difference in your fat loss program. These include cooking, walking, taking stairs, gardening, washing the house or utensils.

u  You should aim for about 5-8 k steps daily to enhance fat loss.

7. adequate sleep and pattern. (Optimal sleep 7-9 hours)

u  It’s advised to put away devices 1-2 hours before bed, switch off lights, best to get asleep before 10pm to prevent the stress hormone surge that happens after 10.

u  Go to bed at the same time every night and wake up the same time every morning regardless of the day.

u  Stop taking all forms of caffeine past 2pm.

8. Pay great attention to stress management, clean up your mindset, have a healthy morning and evening routine that suits your lifestyle.

These are the foundations to effective weight loss. Do not be so self-critical but rather be at peace with your body

 9. Weight loss support supplements

u  This is almost the last of the strategies that you should implement but it’s not a must.

u  If you have a workout plan plus you have applied all other strategies mentioned previously, which you should if your goal is to lose weight and balance hormones, then you can add in some supplements.

u  These include; a protein powder/ amino acids to take after your workouts and help you reach your protein goals

u  L carinitine/ Barberine/ inositol supplements- all deal with insulin resistance which is a root cause of weight gain. They enhance fat metabolism, insulin sensitivity

u  Green tea extracts (EGCG)/ Matcha tea- high in antioxidants and may help with metabolism. Contains caffeine thus be taken before 2pm.

 

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