Are you one of the millions of people who have tried numerous weight loss programs or lost weight only to gain it back?
"Research suggests that roughly 80%of people who shed a significant portion of their body fat will not maintain that degree of weight loss for 12 months; and, according to one meta-analysis of intervention studies, dieters regain, on average, more than half of what they lose within two years." There could be a variety of reasons for this.
Why It Is Difficult To Lose Weight
It is a fact that losing weight and keeping it off comes down to lifestyle changes. If the focus is just to lose pounds without changing those habits that put the weight there in the first place, then, those pounds will eventually creep back on again.
Helpful Lifestyle Changes
- Eat enough protein: first meal of the day should be high protein to curb appetite; eat approx 46-56gm/day
- Keep track of calories
- Increase "Whole Foods" consumption: this means reduce/eliminate processed foods (even "healthy" chips are processed) and reducing carbs
- Increase activity: cardio activity such as walking, cycling or swimming; resistant training such as lifting weights
- Resist the urge to "binge eat"
- Monitor sugar intake: "Vitaminwater" is loaded with sugar as are sodas. Fruits contain natural sugars, however, too much can be problematic.
- Increase water intake: add some natural flavoring or fizziness (like kombucha) to make drinking water more enticing and enjoyable.
- Good sleep habits
- Reduce alcohol consumption: beer, wine, and sugary alcoholic beverages are very high in calories.
- Eat mindfully: slowing down, eating without distraction, savoring and enjoying each bite while listening to the natural signals that tell your brain when your body has had enough; drink water when beginning to feel full and stop eating
Medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea can make it difficult to maintain a healthy weight. Even a clogged or deficient lymph system can cause an increase in weight. "Weakened lymphatic drainage can cause subtle tissue changes that encourage the unnecessary storage of fat." (New Study) This article from Frontiers in Physiology discusses how "lymphatic abnormality promotes obesity and insulin resistance, and, conversely, how the metabolic syndrome impairs lymphatic function." And, this article shows what the malfunction of the lymph system is on the digestive system: "Lymph vessels in the lining of the gastrointestinal tract absorb fats from food. A malfunction of this part of the lymphatic system can result in serious malnutrition. The lymphatic system also impacts diseases such as excessive obesity caused by abnormal fat and carbohydrate metabolism." Gluten damages these intestinal lymph nodes so going gluten-free could have far-reaching benefits.
What to do
This article has some great suggestions. The goal is to help the body reduce inflammation and assist in the toxins removal. Here are some additional suggestions:
- Increase Vitamin C intake
- boosts collagen production that provides structural support for your lymph system to keep it strong
- helps your body produce new lymphocytes (abundant in lymph nodes), stimulates their function and prevents cell death by protecting from oxidative damage
- reduces risks of lymphoma
- Increase foods high in Vitamin C: citrus, bell peppers, tomatoes, strawberries, cruciferous vegetables, white potatoes; Sometimes additional help is needed. This is my favorite supplement.
- Turmeric: known for it's powerful ability to decrease inflammation it can stimulate the lymphatic system, which reduces the toxicity levels in the body and helps get rid of more toxins and lighten the load for the liver
- Skin brushing: this article not only explains the how and why, but it also includes a massage blend recipe and graphics to show the best way to skin brush.