As January ends, many of our New Years Resolutions have already burned-out. Weight loss is one of the most popular New Year’s Resolutions. It is up there with quitting smoking, financial planning, and going to the gym. So why is it so hard to lose the extra weight?
There is a multitude of reasons for weight gain, however I usually like to start with diet. My profession is centered around food. I love food and that is probably why I decided to go into nutrition. I also love biochemistry and investigating the root cause of an illness, but I always like to start with diet. The Standard American Diet (SAD) is SAD. It is filled with starchy foods, processed sugar, and large portion sizes. Coming from a traditional Pennsylvania Dutch dinner table, this can be hard to change as the bulk of the diet is potatoes, bread, and desserts. There are four main things to think about when it comes to weight loss.
The first is SUGAR. Sugar has many different names and comes in many different forms. Cutting out white sugar, candy, sweets, and soda alone will boost your metabolism. This will also help to decrease any additive inflammation that you may have. For some, weight gain is simply your body being in a constant state of inflammation.
The second is Hydration. Hydration is the easiest way to create better health in the body. We need about half of your body weight of water in ounces per day. That means if you weigh 140lbs. you need to drink 70oz. of water. Water is not replaced by coffee, teas, soda, or those additive crystal light/mio packets. Ideally, filtered water is best. Water keeps our bloodstream flowing. Without proper hydration, our bodies can become stagnant. This leads to less excretion and an increase in preservation or unwanted weight.
The third main idea is color. Make sure your plate is filled with lots of color. This does not mean fruity pebbles but it does mean lots of fruits and vegetables. Aim for at least 5 servings of fruits and vegetables per day, with more being vegetables. You can eat the rainbow in vegetables,
Red - tomatoes, red peppers
Orange - orange peppers, sweet potatoes, carrots, pumpkin, acorn squash
Yellow - heirloom tomatoes, butternut squash, zucchini, onions
Green - spinach, kale, Brussels sprouts, asparagus, broccoli, Bok Choy, green beans
Purple - beets, red onions, egg plant, cabbage
The fourth idea is for portion sizes. Our dinner plates have doubled in size and our cereal bowls have tripled in size! There are many ways to describe portion sizes. If it is a packaged product, the portion size is on the nutrition label. Typically, a serving size of cereal is ½ cup. Since all of our bowls are different, it is useful to measure out a serving size and visualize it in your bowl.
One can also refer to this helpful key:
Well, there you have my four main weight loss and weight control ideas. However, metabolically we are all very different. As a clinician, I develop specific dietary recommendations for my clients. It is important to consider blood type, genetics, lab results, and personal preferences /lifestyle choices.
Nutrition Works also offers a medically designed weight loss program. Gail brought the NuYu2 program to Nutrition Works from a cardiologist. It is aimed to lose weight fast. Most women lose 3-5 pounds per week and most men lose 5-8 pounds per week on average. This is a safe and effective way to lose weight and learn how to eat a balanced diet for the rest of your life in order to maintain your weight goals. As an added bonus, the NuYu diet food will be 10% off from now until mid-March. Please call our office if you are interested in this rapid weight loss program.
Keep in mind that anyone can achieve his or her weight loss and weight maintenance goals no matter if you choose our NuYu2 program or I design a specific dietary plan for you. Together we explore your options and investigate why you are not achieving your ultimate health goals.
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