In the Kitchen Blog

  • Donna Brown

Losing It




Many of us struggle to lose that extra weight we’ve collected along the way and it can be hard work.  The majority of my clients come to me with the clear objective of losing weight after trying other programs and diets. There is no easy or quick remedy, diet, supplement or superfood that I can recommend--despite the hype we read in many posts or articles.  Weight loss takes time and effort and resistance to weight loss seems to be quite common among my core client base--especially for women.  Why is it so hard to lose it?  Well, it’s complicated but one can break through the resistance with motivation, diet, and lifestyle changes.

It isn’t just a matter of eating less calories than burned off in a day.  Our bodies are complex with various physiological, hormonal, and metabolic processes at work.  Get out of balance somewhere and weight gain or weight loss resistance can be the result.

Hormonal imbalance is often the main culprit for many of us.  Three major hormones that are often out of balance and contribute to weight gain and/or weight loss resistance include estrogen, insulin, and cortisol. Let’s take a closer look at each of these powerful hormones and how we can begin to balance them to enhance weight loss.

  • Estrogen: estrogen dominance affects women at any stage of their lives—even after menopause.  Eating a daily diet of lots of non-starchy vegetables full of fiber and less acid producing meat can help. Eat a non-inflammatory diet that doesn't increase acidic byproducs in digestion. The fiber in many of our vegetables and fruits will help excrete excess estrogen and metabolites. In many cases, very targeted botanical supplements are therapeutic to reduce estrogen by-products

  • Insulin: insulin controls glucose uptake in our cells, but a diet made up of too many carbs and sugar can cause insulin resistance, which in turn can cause you to store fat. The fix is to give up your sugar and processed carbs; add exercise instead

  • Cortisol: the stress hormone cortisol is most often the hormone responsible for that stubborn belly fat. Have food addictions and cravings? You can blame cortisol imbalance on your cravings. Again, adopting stress reducing habits and eating a whole foods and more nutritious diet can go a long way to stabilizing your hormones and supporting your adrenal glands.  Sourcing high quality adaptogenic herbs such as Ashgawandha root that has been clinically shown to protect the body against the negative effects of stress and can help you as well.

How do you accomplish a whole body reset for your hormones and metabolism?   It won’t happen overnight but diet and lifestyle habits are at the basis of getting your metabolism back on track and losing the unwanted weight. Understanding permanent weight loss helps my clients to get motivated and start a program that will reduce their weight and get their metabolism in gear.  Freeing yourself from feeling bloated, tired, moody, and self-loathing goes a long way for my clients!

Get started today on a successful and sustainable weight loss plan. Here’s a plan to get you close to reaching your goals:

  • Eat whole foods: include plenty of non-starchy vegetables, low-sugar fruits like berries, grass fed meats, pastured poultry and eggs, and wild-caught fish

  • Eat the right fats—cold-pressed  extra virgin olive oil, coconut oil, avocado oil, grass-fed butter, ghee, nuts, seeds, and skip the industrially processed fats such as vegetable, peanut, corn, safflower and soy oils

  • Avoid processed sugars and refined carbohydrates, including alcohol

  • Manage your stress levels through lifestyle changes, yoga, meditation, prayer, etc.

  • Get enough sleep

  • Get plenty of exercise

  • Increase your fiber intake to 25 grams or more per day

  • Keep a food journal to record food and liquids consumed, sleep, exercise, moods, and more

Losing weight can be challenging for many of us and new habits and routines take over three weeks to become easier. Finding a sustainable solution for your weight loss does require the adoption of new lifestyle choices and the addition of more foods that foster better health and wellness.

Little Mill House

Fairfield, CT 06824

donna@nutritionkitchenusa.com

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Tel: 203.482.4331

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Nutrition Kitchen
Donna Brown