The Top 10 Tips for Sustainable Weight Loss
Delicious chia seed pudding is packed with Omega 3s, which can help reduce inflammation and increase satiety.
As healthcare professionals, we know that food is powerful medicine, but even we can struggle with weight loss, especially under stress. Achieving sustainable weight loss isn’t just about cutting calories—it's about balancing hormones, reducing inflammation, and nourishing your body. By incorporating food as medicine, we can create lasting change.
Here’s Dr Vanessa’s 10-step checklist to use food and lifestyle as tools for weight loss:
1. 10,000 Steps per Day: Boost metabolism and improve circulation by walking 10,000 steps a day. Walking is a natural stress reliever and supports weight management.
2. Intermittent Fasting (12 Hours Overnight): Giving your digestive system a break with at least 12 hours of fasting overnight stabilizes insulin levels and supports fat burning, which can be especially helpful during stressful times. While 12 hours is recommended, it is based on how well you can tolerate fasting. For some, it could be 8 hours and working your way up to 12.
3. 7-8 Hours of Sleep: Stress often impacts sleep, and lack of sleep leads to weight gain. Prioritize 7-8 hours of sleep to keep hormones like cortisol and ghrelin in check and to support metabolism.
4. Handful of Protein at Every Meal: Protein is your ally. It keeps blood sugar stable and curbs cravings. Incorporating a serving of protein at every meal will help you stay satisfied and nourish your muscles.
5. Probiotics or Fermented Foods (2 Servings Daily): A healthy gut is essential for weight loss. Include 2 servings of fermented foods like sauerkraut or yogurt, or take a quality probiotic to promote gut health and metabolism.
6. Time Your Carbs for the First Half of the Day: To stabilize energy levels, enjoy complex carbohydrates such as sweet potatoes in the morning and afternoon. End your day with a low-carb, low-fat dinner to promote fat burning overnight.
7. Lemon Water Before Coffee: Start your day with a glass of lemon water to support digestion, stimulate the liver and hydration before your coffee. This simple habit can reduce cravings and improve your body’s alkalinity.
8. 3 Grams of Omega-3s Daily: Omega-3s help reduce inflammation and promote weight loss. Get 3 grams daily through foods like chia seeds (1 tbsp), flaxseeds (1.5 tbsp), or hemp seeds (3 tbsp).
9. Limit Omega-6 Intake to Under 5g Daily: Omega-6 fatty acids, found in processed foods, vegetable and seed oils can increase inflammation. Reducing your intake to under 5 grams a day supports better metabolic health.
10. 5-10 Minutes of Grounding or Meditation Daily: Stress management is critical for weight loss. Take 5-10 minutes daily to practice grounding or meditation to lower cortisol and bring balance to your hormones.
Incorporating food as medicine into your daily life can help you regain control of your health, even in stressful times. How many of these are you engaging in? Share these steps with your patients and practice them yourself for lasting, meaningful results.
Ready to use nutrition in your clinical practice? Get your Certificate in Functional Nutrition today!