Sustainable Weight Loss: Part 2
Okay. So now you know why (or part of the reason why) you are not losing weight after reading Part 1. So, what do you do now? Here are a few rules to live by:
1. Some foods should be severely restricted, like sugar.
Candy, cake, sweets should be enjoyed only on holidays and special occasions. There is no way around it. I know some of us have a sweet tooth. I have heard from clients that the medication I prescribed (semaglutide and tirzepatide) reduce that sweet tooth. You may need to also find a healthy substitute like protein balls with dark chocolate. You can KEEP natural sugars like fruit. These do not have the same glycemic index as processed sugar.
2. Reduce or eliminate processed foods.
Most processed foods have some form of sugar (sucrose, fructose, maltose, dextrose, hydrolyzed start, invert sugar, glucose-fructose, corn syrup, agave). As we discussed in part one, these synthetic sugars do not get used as energy. They go straight to the liver to be converted to fat. Or they build up in the liver causing fatty liver disease.
3. Don’t snack.
Most snack foods are very processed (see above). Snacking also creates constant stimulation of insulin which leads to insulin resistance. When you are reaching for a snack, first drink a full 16 oz. glass of water. Most of the time when you feel hungry, you are thirsty or bored. So try to stay busy! Chewing gum, drinking some green tea or black coffee can also help prevent snacking.
4. Breakfast is optional!
There is a lot of controversy if breakfast is essential to metabolism or just another way to add calories. Most breakfast foods are very processed and full of sugar. I do not believe breakfast is essential. Later, I will talk to you about how amazing fasting can be.
But I will say, again, that we are all different. If you feel better throughout the day when you have breakfast, then you do you! 😊 In this case, eggs are probably the healthiest breakfast option.
5. What to drink?
Coffee is healthy when it’s black! Coffee contains antioxidants. There are several studies suggesting coffee may reduce the incidence of type 2 diabetes, Alzheimer’s disease, Parkinson’s disease and liver cancer. You could add cinnamon, coconut oil, vanilla, or almond extract to change the flavor if you need to.
My mom told me that if I made myself drink only black coffee for 2 weeks that I would never go back to creamer and sugar. She was right! Just try it!
Tea is also a great option. Green tea has SO many health benefits. My favorite is that it contains L-theanine which is calming. I drink a lot of green tea on Monday afternoon!
You can also try infused water. I have cut up lemon, lime, and cucumber into a pitcher of water. This is so good! Everyone should have a water goal. Technically, you need half your body weight in ounces. A 200 lbs. person needs 100 oz. of water/day.
When it comes to alcohol, it seems red wine and beer do not increase insulin resistance if it is in moderation. I think limiting yourself to two nights/week of drinking is a good rule to have.
6. Reduce refined grains.
This would be the “bad” carbohydrates (pasta, bread, crakcers, etc). Reducing does not mean eliminating. I think having one serving of pasta (1 cup) on a day that you exercise is an easy way to find balance. This is called carb cycling. And inversely, on days that you skip your workout, you would try to severely restrict these foods.
You can also replace a lot of refined grains with vegetables. This includes spaghetti squash, zucchini noodles, cauliflower rice.
7. Increase fiber.
Fiber reduces the insulin-stimulating effects of carbohydrates. Fruits, berries, vegetables, flax seeds, chia seeds, beans and nuts are good sources of fiber. I like whole foods fiber added to a smoothie once/day.
8. Vinegar!
I know this sounds like a biohack. And that’s because it is! Vinegar reduces insulin spikes. Adding 1 tablespoon of ACV to a full glass of water and drinking before meals will reduce the insulin spike to follow.
9. And finally, fasting!
Fasting is an ancient remedy. Hippocrates would recommend fasting to ill patients. Have you ever noticed that when you are sick you don’t really want to eat? Maybe this is because our body is telling us how to heal. Fasting stimulates stem cells (new cells). Fasting is also anti-inflammatory. Studies are suggesting fasting can reduce memory loss, cancer, and aging!
Fasting may sound scary but it can be done several ways.
There is the 16:8 way to fast. This is usually the easiest. Say you usually finish supper at 7 pm. After supper you would only be able to have water, black coffee or tea until 11 am the next day. Easy!
You could also do 24 hour fasts 2-3 days/week. A good rule to follow is: After you feast, you fast. Celebrate the birthday, eat the cake, then fast for 16-24 hours. It really isn’t hard if you stay hydrated and busy. Try it!
Multiple reports (and myself) say you feel calmer, more focused, and sleep better when you are fasting. It’s like our body is telling us this is what we’re supposed to do!
These are a few general principals to aid in weight loss. I think the secret to having long-term success is creating a routine and rules for ourselves. But the medication makes it easier to get started! If you’re not already a FV client, schedule a free consult and learn about semaglutide and tirzepatide.