Sunday, October 18, 2009
You’ve got the scoop on metabolism, digestion, your liver and the substances your body needs for those to operate efficiently in order to achieve and maintain healthy weight. Here are some suggestions that may give your body that initial extra boost to make change easier.
Thermo-huh? Lipo-what ?
These “fat burners” usually work best when combined with other nutrients in complexes and formulas, rather than as individual ingredients.
THERMOGENIC substances increase the body’s temperature and therefore its rate of metabolism. Examples include: green tea, fucoxanthin, maté, caffeine, calcium, vitamin
C, ginger, turmeric, cinnamon, cumin and black, red, chile and cayenne peppers.
LIPOTROPIC substances encourage fat to exit the liver and be metabolized. Examples include choline, methionine, inositol, chromium, alpha lipoic acid, dandelion root, milk thistle and turmeric.
SHAPING UP YOUR LIFESTYLE WITH THE WHOLE BODY APPROACH
So, you’re overweight. But are you 6' tall with a desk job or 5'5" and active, but stressed out? There is no one-size-fits-all plan for sustainable weight loss. However, research tells us that making healthy changes into lifelong habits yields the best results, no matter who you are.
DRINK WATER, LOTS OF WATER
This is primary advice for weight loss and maintenance. Water helps battle hunger, keep cells and systems working properly and wash away toxins. Add lemon to stimulate digestion.
GET MOVING & USE YOUR MUSCLES
Weight loss is not sustainable long-term without regular physical activity—both cardio and strength exercise. The more you move the easier it will be to lose weight and strengthening creates more muscle mass in the body, raising metabolism, which significantly promotes
weight loss.
ARE BARS AND PROTEIN SHAKES THE WAY TO WEIGHT LOSS?
Depends. Thumbs up to those high in fiber and low in added sugars and sweeteners. Thumbs
down to those that provide more calories than they’re worth nutritionally. The right bar or
shake can be part of a healthy lifestyle and better than not eating at all when you’re hungry.
Does your body have what it needs for effective, efficient weight loss?
Here’s the short list: healthy carbs, good fats, protein, enzymes, probiotics, nutrients, fiber and water.
TOP 5 TIPS to help you get them with the most benefit:
- GET MORE FIBER AND ANTIOXIDANT-RICH WHOLE FOODS such as whole grains, beans, veggies, nuts and seeds. Cut down on refined sugary foods and drinks, which add excess calories and lack the minerals needed for metabolism.
- STAY IN TUNE WITH YOUR HUNGER. When you are hungry,your metabolism slows down. To balance blood sugar and control cravings, learn to eat when you are actually hungry, whether that is 3 regular meals or 3 smaller meals and a few healthy snacks.
- CHOOSE LOW GI FOODS and cooking methods. The Glycemic Index is a measure of how quickly a food causes blood sugar levels to rise. Find more GI information at: wholefoodsmarket.com/wholebody/wellness/glycemicindex.html.
- AVOID UNNECESSARY ADDITIVES such as hydrogenated fats, highly processed ingredients and artificial flavors, colors, sweeteners and preservatives. They may negatively affect your body and its normal functions.
- EAT LESS. CHEW MORE. Overeating and not chewing enough inhibits digestion by limiting the effectiveness of stomach enzymes in breaking down food. Always check serving sizes and watch your portions. Love your doggie bag!
