It’s the New Year and it’s time to get back on track for many of you with a healthy eating plan. If you want to lose weight, here are a few tips to help you get going…
Usually weight gain falls into four categories:
Inflammation
Fat in belly, back, face, legs, and edema (swelling) due to fast foods and fried foods. My suggestion is to eat more anti-inflammatory foods such as raw walnuts, berries, parsley, and celery seeds.
Digestion
Usually conditions such as heartburn, bloating, white coated tongue, brain fog, joint pain, constipation, low energy, and headaches are due to food sensitivities (i.e. gluten, dairy). My suggestion is to do a ten-day gluten-free diet by avoiding wheat, barley, rye, and oats. Also, get rid of bad bacteria in the gut by taking high quality probiotics and decrease sugar cravings to starve the bad bacteria in the gut.
Hormonal
Dry skin and nails can be due to a hormone imbalance, child birth, or menopause. If there is lot of sugar craving, my suggestion is to drink more dandelion root tea or hot liquids with meals.
Mood
Feelings of being angry, sad, or lonely can give rise to different cravings. My suggestion is to identify major stressors and write them down, do breathing exercises (4 breaths in, hold and count to 7, then exhale deeply into the diaphragm with count of 8). Taking a 30-minute rest mid-day will help with focus.
General Eating Tips for Weight Loss
Consume more foods from these categories- the acronym GBOMBS:
- Green Vegetables
- Beans (ideally pressure cooked)
- Onions
- Mushrooms
- Berries
- Seeds (chia, hemp flax seeds)
Eat more fiber-rich, low-glycemic foods like cauliflower rice instead of white rice, or shredded zucchini instead of pasta, or quinoa instead of white rice. Consume 12 ounces of protein 2 times per day (salmon, turkey, chicken, eggs) with colorful vegetable bowls (i.e. cabbage/green/purple, yellow/green/red peppers, cilantro, cucumbers, tomato, red onions) will aid in weight loss.
To boost energy, my suggestion is to drink at least 4 cups of warm water with freshly squeezed lemon to increase metabolism, and cleanse the liver. Add interval exercise such as 60 seconds of a fast-paced walk, then 15 seconds of a rest interval. Start with 15 minutes a day, then increase to 20 minutes per day, then 30 minutes per day, etc. Also, get a blood test to make sure that your thyroid is functioning the right way.
Snacks for energy- remember acronyms AA and ENT:
- Apples
- Almonds/ Almond Butter
- Eggs
- Nuts
- Turkey
(Avoid peanuts or peanut butter, dairy, gluten, and soy and corn since they are genetically modified).
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.