{"id":1389,"date":"2019-03-31T15:39:00","date_gmt":"2019-03-31T15:39:00","guid":{"rendered":"https:\/\/blog.womenshealthpractice.com\/?p=1389"},"modified":"2023-03-16T21:00:08","modified_gmt":"2023-03-16T21:00:08","slug":"easy-fixes-to-help-you-lose-weight","status":"publish","type":"post","link":"https:\/\/blog.womenshealthpractice.com\/?p=1389","title":{"rendered":"Easy Fixes to Help You Lose WEight"},"content":{"rendered":"\n

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  1. Even if not on a\nweight modification program some basic nutritional strategies are important for\nhealth and longevity. Your nutritional needs will change if your activity\nchanges, if you have medical issues, if you are changing your lifestyle habits\nsuch as smoking; and they vary based on your genetics as well. <\/li>\n\n\n\n
  2. Our recommendation is for everyone to become within a healthy body fat percentage, as well as to have good muscle mass, healthy waist to hip ratio, and to have a healthy weight given these factors. Beginning to achieve those goals is healthier than trying to set a goal weight too soon. <\/li>\n\n\n\n
  3. Weight and body\nfat percentage maintenance is important, and we want to focus on that for those\nhealthy.<\/li>\n\n\n\n
  4. Carbohydrates are\nessential to a healthy diet, providing energy for your whole body. But it\u2019s\nbest to get carbs from healthy, minimally processed foods, like fruits,\nvegetables, beans, nuts, whole grains and dairy. Whole grains also prevent\nblood sugar spikes and stabilize your insulin levels, whether you are a\ndiabetic or not. <\/li>\n\n\n\n
  5. Eating a\nplant-powered diet can have incredible health benefits, ranging from lower\nrates of heart disease and diabetes to some types of cancer. However, omitting\nmeat doesn’t give you a “get out of jail free” card in terms of\nnutrition; and we recommend some meat in most healthy diets. Try to be as\ncolorful as possible with fruits and vegetables.<\/li>\n\n\n\n
  6. Protein heavy\ndiets can be the fastest to lose weight, many alternatives out there, just let\nus know what plan you have begun on, or help guide you in selecting a program. <\/li>\n\n\n\n
  7. Total calorie count is important, but the types of calories you eat are probably more important; we suggest you do some tracking and report to us what your basic daily calorie count. As a rough estimate you can google how many calories a day you should eat to maintain weight, and then minus about 400 calories out of your diet per day. <\/li>\n\n\n\n
  8. Artificial\nsweeteners give food a sweet taste without extra calories, but they might not\nbe all that good for you. Research on the subject is mixed, but there\u2019s some\nevidence to suggest that they may change your perception of sweetness (making\nyou crave higher levels of sweetness) and alter your gut bacteria. You\u2019re\nbetter off weaning yourself from highly sweet foods and enjoying the taste of\nfruit and less sweetened drinks.<\/li>\n\n\n\n
  9. Timing of food\nand calorie intake should be planned, but many plans can work. A typical eating\npattern is a tiny bit of protein for breakfast, a little more for lunch and a\nhuge amount for dinner. Getting enough protein at each meal gives your body\nmore opportunities to create new muscle. It also may help control hunger, which\nhelps with weight management. Aim for protein at each meal.<\/li>\n\n\n\n
  10. While, gram per\ngram, fat has more calories than carbs and protein, fat provides you with a\nfeeling of fullness and helps your body absorb nutrients like vitamins A, D and\nE. Think plant fats for optimal health, like nuts, seeds, olive oil and\navocados, and just watch your portion size.<\/li>\n\n\n\n
  11. Exercise and\nincreased muscle mass will speed your metabolism, but we tend to eat more with\nmore exercise. There are foods, spices, and other ways you can design your meal\nplans that increase your metabolism and this includes: caffeine, green tea,\nblack pepper, cayenne pepper, chili powder, garlic, and even ground ginger.\nLike dried spices, raw and cooked hot peppers\u2014such as cayenne, jalapeno, and\nhabanero\u2014can cause your metabolism to spike naturally. <\/li>\n\n\n\n
  12. Modified fasts help reset your metabolism, there are several 3-5 day fasts that can kick start your fasting journey, so ask us about them. <\/li>\n\n\n\n
  13. A diet high in Omega-3 fatty acids is a sure way to increase your\nmetabolism and energy levels. Scientists monitored the diets of lab mice and\nfound that rodents who consumed greater amounts of omega-3\u2019s had a higher\nmetabolism due to lower levels of a hormone, known as leptin. This can be\naccomplished with seeds, nuts, fatty fish and we recommend the Skin Supplement\nOmega-3s we have for sale.<\/li>\n\n\n\n
  14. Also accelerating metabolism can be done with food or vitamin\nshots. With food we recommend you try broccoli as a fat fighter due to several\ndetoxifying vitamins\u2014notably A, C, and K, antioxidants, dietary fiber and\nfolate. Vitamin C supports insulin and helps you metabolize all your food\nbetter. We also have our customized Slim Shots for sale. <\/li>\n\n\n\n
  15. Studies published by the National Institutes of Health show that\nthe resistant starch in dried red beans naturally keeps insulin levels in check\nso you feel full for longer, are less prone to binge eating, and just naturally\nstore less fat.<\/li>\n\n\n\n
  16. Raspberries, blueberries, strawberries, and blackberries are a\nnaturally sweet and juicy dessert or snack. However, berries are also rich in\nanthocyanins, water-soluble vacuolar pigments that encourage production of the\nhormone, adiponectin, and prevent the expansion of fat cells.In addition,\nNational Institutes of Health research shows that berries rich in the\nmicronutrients, polyphenols, (i.e., raspberries and strawberries) reduce the\nbody\u2019s absorption of fats and starches, which can add up quickly and cause\nweight ga<\/li>\n\n\n\n
  17. We recommend only 8 glasses of water daily, but actually some\nstudies linked greater water consumption\u2014of at least 17-ounces of water per\nday\u2014to increased metabolic rates of 30-percent for both males and females<\/li>\n\n\n\n
  18. Blood work testing can guide your need for\nvarious vitamins and supplements and we do recommend some screening blood work.\nIf you have any testing with other providers please bring us those results.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[144],"class_list":["post-1389","post","type-post","status-publish","format-standard","hentry","category-eat-antiage","tag-weight-management"],"_links":{"self":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts\/1389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1389"}],"version-history":[{"count":2,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts\/1389\/revisions"}],"predecessor-version":[{"id":3398,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=\/wp\/v2\/posts\/1389\/revisions\/3398"}],"wp:attachment":[{"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.womenshealthpractice.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}