Health and Wellness: Weight Loss and Wellness

If you have been on a weight loss program and have reached a plateau; even though you’re doing your best to eat like a rabbit, steering away from the burger and cheap taco routines and great with regular workout routines, there could be simply explanations with easy solutions to get you back on track. Here are practices and information may that help you to achieve your weight loss goals with health and wellness in mind.

We tend to want something NOW, instead of looking at our goals over longer periods of time. Losing weight slowly over a period of time rather than 15 pounds a month using a “crash diet” is a healthy weight loss program ensuring a successful way to keep you weight off. When your body goes without food, (especially first thing in the morning) it triggers a sense in your body that your starving yourself and will naturally do its best to store your fat. Also, when your body senses this famine, after the crash diet your body will try to regain the weight back. When you lose weight slowly, perhaps a pound a week, that adds to 56 pounds in a year.

DRINK WATER! I suggest drinking water to my clients almost more than any other suggestion. Our bodies need water for many reasons, and losing weight is one of them. “You can’t burn fat if your body is dehydrated” states Michael Jay Nussbaum, surgical director of metabolic medicine and weight control/Atlantic Health/chief of bariatric surgery Morristown Medical Center. “The process of burning fat is very water-wise. You need to be drinking more than 48 ounces of fluid per day. If you notice your stool is hard, or that you’re constipated, then your body is telling you loud and clear that you are dehydrated.” Personally, it’s much easier for me to lose weight when I focus on drinking a lot of water. Hydrated muscles work better. I experience less muscle cramping. Drink a lot of water for your health and wellness!

EATING HEALTHY; One word: Commitment. Why is it so difficult to stay committed to eating healthy? Many of us have created eating and drinking patterns that do not align with a healthy lifestyle. It is easier to trade the concept of a short lived diet to one of a healthy lifestyle change. Holding thoughts of, “Just until the wedding” or “after the New Year’s party” doesn’t work well.

We create neural pathway patterns for what we believe tastes good (like bacon and eggs in the morning), and changing these neural brain patterns is possible by making that breakfast change to a smoothie or another health choice. Your mind will resist for a short time, because the mind only knows what you have told it. (The mind only knows what it knows, and not what it does not know.) The rational mind will go to the old pattern: Oh, having bacon and eggs today won’t hurt you. Just for today; you have been good all week. Continuing to tell your mind that the “smoothie” is delicious and healthy and that you LOVE it, the mind will believe you (because you keep telling it) and a new neural pathway will be created to support a new routine. (About 21-30 days on average.)

GYM ROUTINES Have your workouts stopped working out for you? Weight loss plateaus are common as your muscles get use to repetition. Try switching up your workout routines by adding different training such as high-intensity interval training or a new class once a week.

If you’re eating patterns are not in alignment with health you may not experience the weight loss you desire.  Working out does not mean you can eat more when you’re trying to lose weight. Think of your weight maintenance 75-80 % nutrition and 25% physical exercise. Keep track of how much you’re eating. It’s easy to snack throughout the day and loose track. Those little snacks add up.

ALCOHOL You’re on vacation, or perhaps living here as an Expat for several months. It’s easy to get into the swing of drinking daily. While drinking daily may cause long term health problems as well as issues in your life, you certainly do not have to have a “drinking problem” for alcohol to be holding you back from your weight loss goals. Alcohol can pack on a lot of empty calories. One glass of wine: 150-200 calories. Beers: 100-300 calories a beer. Alcohol also can increase your appetite and lead to lots of snacking. Vitamin deficiencies like vitamin D, Iron, B12 and Magnesium, inadequate sleep or a sluggish thyroid (slow metabolism) or low estrogen levels may also be a factor. Always consult your doctor / dietitian for advice.  For questions or comments please write me: INJOY!