Tips for Healthy Weight Loss: What to do When You Hit a Plateau
During this time of a pandemic, some people maybe eating more and exercising less, which could lead to an unexpected weight gain. At my clinic I see patients throughout the year who are looking to lose that excess weight, so I’ve compiled a list of tips to help patients achieve their weight loss goals while at home.
Aside from eating healthy and exercising, here are my top recommendations for patients:
Eat more fiber. Most patients I see in my clinic, regardless of weight, are not eating enough fiber. A lack of fiber in the diet can contribute to numerous health concerns such as constipation, issues with high cholesterol, concerns with blood sugars, fatigue, and inability to lose weight. Most people need 25-35 grams of fiber in the daily diet. Remember as you increase fiber in the diet, you need to increase water intake or it could lead to constipation.
Drink water! Again this one is obvious but still important. Aside from hydration, water helps the body combat fatigue, increases metabolism, and keeps you full for longer (which may lead to less impulse snacking or poor eating choices). I see a lot of patients who have trouble incorporating water into their regular routines; my advice: set alarms on your phone throughout the day to remind you to drink, buy a reusable water bottle that has time goals/marks on it, set a glass of water or your bottle on your desk or counter at home (making water visible makes you more likely to drink it), upgrade your water bottle to a technologically advanced one that lights up when you need to drink more water.
Give intermittent fasting a try. The most popular type of intermittent fasting is also known as the 16:8. This is where you eat within a the same 8 hour period (for example 10am-6pm) daily followed by fasting for the remaining 16 hours of a 24 hour day. Intermittent fasting combats late night eating if you finish eating in the early evening, it optimizes the body’s natural cleansing process, which can lead to health benefits such as increased alertness, lower inflammation, and a reduced risk of illness. To read more about getting started with intermittent fasting click here.
Test for food sensitivities/intolerances. Food sensitivities can be one of the reasons you aren’t able to lose weight. When we eat foods that don’t agree with us it leads to inflammation in the gut which can then impair nutrient absorption and lead to other imbalances. Food sensitivities can be determined through a simple blood test that looks at IgG food antigens. To learn more click here.
Get your liver enzymes tested. The liver is a major organ responsible for processing everything we ingest including food, medications, alcohol, etc. It is a key component of the digestive system, it produces bile to help breakdown fat, filters toxins, and produces cholesterol the precursor for all our hormones. When the liver isn’t functioning optimally it gets bogged down and can’t metabolize fat. This can lead to a syndrome called non-alcoholic fatty liver disease or fatty liver. There are a variety of ways we can support our liver, check out my previous blog for this information.
Adding a natural health product to a healthy diet and lifestyle can help with weight loss plateaus. If you’ve been following a healthy eating regime, have been losing weight but then you hit a plateau where you don’t gain or lose any pounds for a while, you may benefit from a supplement such as EGCG, CLA, or ACV capsules. Meeting with a naturopath can help guide you and advise you on a plan that is appropriate for you. Remember never start a new natural health product without consulting a professional, especially if you have a current health condition or are taking prescription medication, there can be dangerous interactions.
If you are struggling with weight feel free to reach out, book in for a free 15 minute consult to see how naturopathic medicine can help you achieve your goals.