Tips For Weight Loss You Might Be Overlooking and Keeping You From Losing Weight
Have you been a little less active since the gyms and fitness centres in Toronto were closed? Are you looking to shed those extra unwanted pounds? Do you feel like you’re doing everything right, but somehow are not seeing the weight loss changes you hoped for?
As a Naturopathic Doctor, I have been seeing several patients coming to me with weight loss or body composition optimization as a goal of theirs. If this is you, you may want to keep reading! Metabolism and body composition is a complex system, and often a one size fits all approach does not work. There can be a number of internal processes at play that go into regulating someone’s metabolism and weight. I’m going to break down some of the differences and tests that should be run along with a few general tips to get you started.
Have you been tested?
There isn’t one specific test for weight loss that can tell us exactly what you need, but there are several that can play a key role. It is important to rule out any underlying physiologic factors that may be working against your weight loss goal to ensure you are maximizing your success long term.
Here are the top blood tests I like to run when someone comes to me with weight loss as a goal.
- Thyroid Hormones (Thyroid Stimulating Hormone, FT3, TPO, FT4, Reverse T3, Anti-Thyroglobulin)
- Metabolic Function (Fasting Glucose, HbA1c, Fasting Insulin)
- Reproductive Hormones (Dehydroepiandrosterone Sulphate (DHEAS), Estradiol, Follicle Stimulating Hormone (FSH), Luteinizing Hormone (LH), Progesterone, Testosterone)
- Stress Hormones (Cortisol AM/PM)
- Liver Enzymes and Cholesterol
- Inflammatory Markers (CBC, ESR, CRP)
- Food Sensitivity Test
Testing can shed some additional light on how your specific internal processes are functioning and what a weight loss program should look like for you and your body. That being said, there are some lifestyle and dietary changes that can be made without testing. Some of my top tips for weight loss are coming up!
Weight Loss Tips and Reminders
Whole Foods:
In general, whole foods tend to be healthier, more filling, and much less likely to cause overeating than processed foods. Whole foods don’t have long ingredient labels. They are foods found in their whole form and naturally have a blend of fibres, sugars, proteins, and fats. An example of choosing a whole food over a concentrate would be opting to eat a whole apple with the skin (not peeled) over apple juice (processed concentrate). The apple juice is a concentrated blend primarily of the sugars from the apple and removes all the skin and flesh of the apple which contains the apple’s fiber. Some studies have shown that soluble fibers may promote weight loss. Consuming whole foods can provide you with more fiber than the concentrate alone.
Coffee and Tea:
If you thought I was going to take away your morning coffee, you thought wrong! Caffeine consumption has been found to boost people’s metabolism. All caffeinated beverages should be consumed after water, especially first thing in the morning to limit any gut or hormone dysfunction. Coffee can help to regulate some individuals’ bowel movements along with acting as a hunger suppressant. My favourite type of tea for weight loss is green tea. Much like coffee, this can be found in both caffeinated and decaffeinated forms. When consuming caffeinated beverages, they should always be consumed before 2 pm, so as not to disrupt sleep. Green tea has been found to inhibit lipogenesis (the formation of fat cells), which makes green tea an amazing option for weight loss.
Sleep:
Sleep is very important from a general health perspective for many reasons, but it is often the thing I see overlooked the most with patients. For achieving weight loss, it is important to note that poor sleep has been found to be one of the biggest risk factors for weight gain. A study found that just a single night of sleep deprivation can increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, pops, juice, sugary beverages, and chips. Sleep is part of the parasympathetic nervous system, which is also known as the “rest and digest system”. This system works opposite the sympathetic nervous system which is the “fight or flight”. During periods of weight loss, it is important to emphasize the parasympathetic nervous system.
Fasting:
Fasting looks a bit different for everyone and it is best to consult a health care professional before doing any long fasts to ensure they are done correctly and a good fit for you. I typically do not recommend long periods of fasting for women of reproductive years. I do however often recommend intermittent fast/meal timing. Meal timing is reserving a period of time in the day for eating your meals. For example, you may only eat from 8 am-8 pm (12-hour eating window, 12-hour fast) or from 10 am-6 pm (8-hour eating window, 16-hour fast). For some people, a 12-12 is not a very big change for them outside of limiting their snacking in the evenings. In reducing mindless snacking at the end of the day, often in front of the tv, you can see some great improvements in weight loss. If this isn’t you then possibly a smaller eating window would be a better fit. During fasting periods, I always recommend continuing to drink lots of water to stay hydrated.
Mindful Eating:
Eating more mindfully can slow meal duration, improve digestion, prevent overeating, and can boost weight-reducing hormones. Take time and enjoy the nutrients you are giving your body. Do this away from distractions such as the tv, computer, or phone screen. My favourite way to slow eating is to place your utensil down in between each bite. If the food you are consuming is something that is handheld, then place it down completely and take time to chew your food. I prefer this method over counting bites, as counting is difficult when eating socially and trying to maintain a conversation.
Key Points:
Try to be mindful when eating a diet rich in whole foods, soluble fiber, and less sugar, take your time, sleep tight and don’t be afraid to test, not guess!
For more tips on weight loss, and how Naturopathic Medicine may be a good fit for you, book a complimentary discovery call!