Top tips for weight loss success!

BY DR. VIKAS PURI

There are so many diets and fads on the market to lose weight.  However, most people will gain back the weight once these diets are done. True weight loss and success can only be achieved through a lifestyle change; adopting healthy eating, exercise and proven wellness strategies.

Here is a step by step approach to setting yourself up for weight loss success!

Start with a physical check-up. It is important to make sure there are no limiting factors in your health. These could be digestive and metabolic issues, genetic issues, disease processes, or an improperly functioning nervous system. Chiropractors are specially trained in diagnosing and treating dysfunction in the spine caused by abnormal posture which can impair our digestive system. This is a commonly overlooked part of a physical health exam that in fact is crucial. If your bodily organs are not getting proper signals from your brain then neither exercise nor good diet can help you.

Once our body is working right by addressing our nervous system and organ health, then we can focus on some simple lifestyle changes.

Reduce your empty calorie and carbohydrate intake. This will ensure your body begins using your fat stores for energy instead of sugar. When this happens, your body releases less insulin, allowing your kidneys to excrete more unwanted water and sodium from the body. Best of all, you will find that you get less hungry!

Next, ensure you include protein, fat and vegetables in your diet. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day. The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to 100 calories per day.

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day.

Feel free to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.  A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Don’t be afraid of eating fat. Trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

Once diet has been modified, focus on regular exercise.  The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.  If you’re new to the gym, ask your chiropractor or a trainer for some advice. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.  If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

To ensure you stick with this lifestyle change, while still being able to enjoy food, you can and should indulge in a “cheat day” once per week where you can eat whatever you want. Many people prefer Saturday. In some ways this can stimulate your metabolism.

It is not necessary to count calories if you keep the carbs very low and stick to protein, fat and low-carb vegetables.

Here are more tips to lose weight even faster:

• Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
• Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body and avoiding them can help you lose weight.
• Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
• Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area.
• Drink coffee or tea. Caffeine can boost your metabolism by 3–11%.
• Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
• Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel full and boosts weight-reducing hormones.
• Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off.
• Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Follow these tips and enjoy a new you!