As we get older, it becomes more difficult to lose weight. How many calories? What foods to avoid? Exercise more? It can become so overwhelming....
Some of my thoughts around how to jump start weight-loss:
❤️ Whole Foods ❤️Prioritize Protein
⛔ Avoid Sugar ❤️Control your carbohydrates
❤️ Reduce Stress ❤️ Lift Heavy Things
❤️ Keep a food diary & learn to track your macros
⛔ Stop Snacking
⛔Avoid overeating (try fasting and meal timing)
❤️ Stay hydrated️ :drink 1/2 your body weight in ounces per day (not during meals)
Focus on building a long-term plan and figure out how to stick to it daily. The
closer you reach perfection with the list above, the faster the weight will come off.
Whole Foods: #1: first and foremost is protein - .6-1. gram of protein per day per lean body mass #2 Carbs: vegetables & fruits - you want to be 50 grams or less per day to lose weight #3 Fats: Healthy Fats... Olive oil, butter, ghee,
Protein: Meat & Poultry & Seafood
❤️ Buy local, pasture raised or 100% grass-fed (and ideally grass-finished)
❤️ If pasture raised or grass fed is not available, look for Organic
❤️ 3rd option would be to opt for lean protein when not purchasing organic or pasture raised (Steak Filet, lean ground beef 90%/10% ratio, Chicken Breast, Skirt Steak, Pork Loin)
❤️ Deli Meats often contain additives, corn starch and sucralose
❤️Seafood - Wild Caught Seafood is preferred
❤️ Approved farmed fish domestic shellfish, trout, catfish, coho salmon
❤️ avoid: farm raised fish, farmed Atlantic salmon, fish with polluted water or lax regulations
❤️ Limit high mercury fish: Swordfish, Shark, Marlin, Big Tuna
Supplements that can aid in weight-loss and long term health
⛔Magnesium Deficiency and/or potassium deficiency
❤️ Potassium - 200mg potassium: (watch closely if you are on blood pressure medications): Keeping your potassium levels up helps to safeguard your lean muscle mass during weight loss. Potassium prevents cramping and fatigue. A deficiency in potassium causes low energy, heavy legs, salt cravings, dizziness, and you may cry easily.
❤️Magnesium glycinate - up to 800 MG at bedtime
❤️Bone Broth: Adding 1 cup of bone broth and replacing snacking is a great option.
❤️Zinc: Crave salty or something sweat? Zinc is great for everyone and not just when trying to lose weight. We lose a lot of zinc as you sweat. Thyroid is a zinc hog and requires a lot. Athletes are typically low. White spots on nails. Start adding slowly. Start with 15mg and move up to 50mg daily with or without food.
❤️ L-Carnitine Supplement: 3 mg per day in the morning. Transports fat to the part of the cell that burns it off (the mitochondria).
❤️ C0Q10: 400 mg per day (morning). increases the amount of mitochondria where you burn fat.
❤️L-Glutamine: L-glutamine acts like a second level of blood sugar to stop cravings
Sometimes it is helpful to just list what you SHOULDN'T Do
⛔ Avoid Soda - for every gram of sugar you drink, you take one step back from weight loss
⛔Don't be stationary - Move often
⛔Don't Snack: Snacking ruins your metabolism and throws a wrench in the hormones responsible for regulating body weight. When you are eating, you are spiking glucose, insulin and cortisol, your body has no choice but to store body fat.
Carbs increase Glutamate excitotoxicity
⛔Avoid processed foods: These foods include extra ingredients your body doesn't need and often includes seed oils, added sugars, which cause inflammation and contribute to weight gain.
❤️ DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️