Healthy lifestyle helps weight loss

Weight loss ... arggghhh ... It can be easier said than done.
We are led to believe that weight loss is simply achieved by eating less energy than we use.
Although this is necessary, it is not the only consideration. If it was, why do we know people who eat like a sparrow and live an active life yet still struggle with their weight?
We often approach weight loss with an attitude of having 'control over our body'. I feel it is more advantageous to approach weight loss with an attitude of supporting the body. Develop a 'weight healthy lifestyle' for yourself, rather than focusing only on your weight. This will make for a happier, healthier, trimmer you, and you will sustain it.
Areas to consider for your "weight healthy lifestyle" include:
¦Food choices - this tends to be the most discussed aspect of weight loss. Eat nutrient dense foods, ie whole foods such as vegetables, whole grains, eggs, fish, meat (if you wish). Eat as many colours as possible. Avoid packets. Avoid empty calories (such as alcohol, breads, baking, soft drinks ... )!
¦Digestion - wonderful, you are making good food choices. But, is your digestion behaving? Are you absorbing the nutrients and goodness from your food? If not, you are eating empty calories. The easiest way to monitor this is by observing your stools and symptoms. Bowel motions should be well formed, mid brown, easy to pass, and at least once a day (ideally three times a day). Symptoms include bloating, pain, nausea, diarrhoea, constipation and flatulence.
¦How, when and how much we eat - I believe the ideal frequency of meals is individual. Some people respond well to small frequent meals (such as every 2-3 hours), while others find two to three larger meals suit better. The key to this is getting in tune and listening to your body (not your brain!). Eat slowly and chew well. Eating at least three hours before bed is not recommended.
¦Liver and elimination support - as mentioned under digestion, effective elimination is crucial. Optimal liver function is also important. We are not the kindest to our liver, throwing many harsh substances at it - alcohol, coffee, cigarettes, pesticides, preservatives, artificial colours and flavours, medications, air pollution ... And that's just to name a few! The liver has many functions, including assisting digestion, bile production, blood glucose regulation and detoxification. All these functions affect weight management.
¦Insulin resistance - maintaining healthy blood sugar levels is extremely important. Poor blood sugar regulation results in the accumulation of stored fat in the abdominal area. This accumulation occurs around the outside of the abdomen, or even more dangerously the fat accumulates around the organs within your abdominal cavity. People prone to low blood sugar benefit from eating small frequent meals and avoiding foods that convert to glucose rapidly once eaten, such as refined flours, sugars and juices. Caffeine is also not recommended, eg coffee, tea, energy drinks, chocolate. As insulin resistance and blood sugar regulation is such a large and important topic, I will write more about this next month. In the meantime, also note stress impacts on blood sugar levels greatly.
¦Stress - the body's release of hormones, adrenaline and cortisol - greatly impact weight loss. Adrenaline is released with acute stress, often referred to as our 'fight/flight response'. This makes the liver release huge amounts of glucose to fuel our muscles and brain to help us get away from danger. If this surge of glucose is not required for action, and it is not used, the body will convert the excess glucose into fat. Cortisol is released in response to long term stress as a survival mechanism to famine from our cavemen days. If the body perceives famine is here, the obvious response is to hold on to its fat stores. This does not help weight loss!
¦Thyroid - It is important the thyroid is working correctly as it controls the speed of all the body's mechanisms. If it's under working weight loss is compromised. If it's over working weight gain is often a challenge. Your thyroid function can be tested by blood test via your doctor. Monitoring your basal temperature upon waking may also provide an indication.
¦Emotional support - although often overlooked, it is crucial to consider the emotional aspect of weight loss. There may be a psychological reason why your mind/body feels it needs to 'hold on' to fat. Over the years subconscious mental programming can occur, in an effort to 'protect ourselves'. And after all, fat is one of the body's protection mechanisms. Psychotherapy or counselling can be useful to address any underlying issues.
Reassess your lifestyle, and enjoy the welcome "side effects" of feeling lighter and brighter.
To contact Kim: www.herbcaravan.nz, or 027 307 3062.