There is so much conflicting information available to us today confusing many people in their quest to lose weight. The outdated view that weight loss is simply about eating fewer calories than you burn through exercise, has been scientifically rejected. We now know that calorie restriction slows the metabolism, makes you hungry and ruins your weight loss plans. It really is not about calories eaten. It is all about the quality of the foods consumed. Just as there are foods that make us fat (refined, processed sugars) there are foods that help us to lose fat and become healthier.
Weight loss does not just boil down to what we eat, how much we exercise and our willpower. It is far more complex as other lifestyle factors play a significant role. So, stop blaming yourself for lack of willpower and start creating better health by eating real fresh wholefoods that are low in sugar and starch and high in other nourishing and sustaining nutrients like good fats, clean protein and a variety of high fibre foods.
When we eat carbohydrates like grains, biscuits, pastries, fruit & vegetables and cereals we produce a hormone called insulin. This helps clear sugars from the blood and sends them to the cells to help produce energy. If we eat too much refined processed carbs we make too much insulin causing blood sugar levels to rise in the bloodstream. This can trigger Insulin Resistance, food sensitivities and food allergies; all inflammatory conditions. Naturopathic treatment can help to reset your metabolism and support your body’s natural ability to heal. Insulin can be lowered by doing a sugar detox while at the same time curing a sugar addiction. The less sugar you eat, the easier it is to stop craving it.
Science has confirmed that any chronic disease represents a state of inflammation in the body. Conditions like asthma, allergies, autoimmune disorders, arthritis, diabetes, heart disease, cancer, dementia and depression are all inflammatory states. Our fat cells also produce inflammatory molecules that perpetuate weight gain. A poor quality diet high in refined processed foods, added sugars and omega-6 fats (in vegetable oils) and low in fibre is a good foundation for weight gain. Two common food allergens, namely gluten and dairy, are capable of triggering Insulin Resistance and promoting increased body fat.
Our microbiome consists of good & bad gut bacteria. In a healthy state, we want to have good bacteria out-numbering the bad. Our beneficial bacteria exist to help us maintain a balanced and happy gut. But when the microbiome goes out of balance, as occurs after taking a course of antibiotics, this has disastrous effects on our metabolism and weight. Bad gut bacteria trigger inflammation and can cause leaky gut, Insulin Resistance and diabetes, irrespective of what you are eating. We can keep the microbiome happy by eating unprocessed, unrefined foods such as vegetables and high-fibre plant-based foods. These foods provide the bacteria in the gut with a food supply (fibre) to help them multiply. For example, vegetables, nuts and seeds can feed our healthy gut bacteria.
Good fats (omega-3 fatty acids found in fish, nuts, seeds, olive oil, olives, avocado) actually decrease inflammation and also provide fertiliser for the good gut bugs.
Remove bad fats (omega-6 fats) that are present in vegetable oils and processed and packaged foods. Replace with healthier oils like extra-virgin olive oil and coconut oil. Regularly consuming fermented foods like kimchi, sauerkraut, yoghurt, tempeh and miso will provide good amounts of probiotics so that your gut bugs will multiply easily.
Detoxification is a natural process that occurs in the body all the time. However, the individual’s ability to detoxify comes down to how healthy their lifestyle is including food choices they make. We are all exposed to a huge amount of environmental toxins and toxins in our food. So for most of us, our detox ability will be compromised to some degree. Since the industrial revolution over 80,000 chemicals have been introduced into our world, many of which have been proven to significantly impact our metabolism, hormones and brain function. These toxins including herbicides, pesticides, bisphenol A, phthalates, plastics, flame retardants, mercury, lead and arsenic and are best avoided by choosing to eat organic foods. Select grass-fed or pasture-raised animals that have not been fed hormones or antibiotics. Avoid large fish containing mercury, such as swordfish and shark.
Keep fibre intake high to help detox on a daily basis. Constipation is a sign that you are failing to clear toxins and needs to be addressed. Exercise is vital for fitness and strength but also necessary to help excrete toxins. A detox dietary plan includes cruciferous vegetables, garlic, onions, ginger, turmeric, kale and broccoli which all aid the detox process. Nutritional supplements can help bind with the toxins and remove them from the body.
When placed under any stress, we experience a stress-response. This is in the form of our fight or flight response, which is an automatic reaction that is built in to our hormonal structure. A stress, be it minor or major, triggers the release of cortisol and adrenaline (stress hormones) which increase our blood pressure, heart rate, pulse and mental clarity. This enables us to think clearly and act very quickly and respond physically to move away from or eliminate the harm. In our modern times we are not being pursued by wild animals, but are pressured by deadlines, work demands, financial issues, family commitments and phones pinging in our ears all day.
These mini stresses add up and can cause an overload on the individual, leaving them overwhelmed and unable to manage. We can use some simple techniques to help reduce this overload and become more mindful of the impact that such stressors have on our health. Practicing some mindfulness on a regular daily basis, even for 5-10 minutes a day, can have such a positive long-term benefit for us all.
Hormones are chemical messengers that help regulate processes in our body. When they work in harmony our weight is stable and metabolism balanced. However, our Western lifestyle choices can result in over or under production of many of these hormones, thereby dysregulating metabolic function
When we eat carbohydrates our pancreas produces insulin to help clear the sugars from our blood. Our Western diet, which is high in refined and processed carbs, is largely responsible for an epidemic of insulin resistance and diabetes, as a result of too much processed sugar in our diet.
We can balance insulin by eating a clean, wholefood diet, that is low in processed foods and includes fibre, good fat and protein. This enables us to control our insulin production and sugar cravings very easily. Needless to say, this can also lead to weight loss.Gut bacteria play a part in weight loss Research has found a link between body weight and the microorganisms (predominantly bacteria) that reside in the human digestive tract, which are collectively known as the gut microbiome. A healthy microbiome positively influences blood glucose balance, hunger signals, calorie intake and energy (fat) storage.
If these organisms become imbalanced (a state called ‘dysbiosis’), they can trigger gut inflammation, disrupt hunger signalling and food metabolism. In studies, lean people were shown to have a different gut microbiome to obese people. Specific probiotic strains have been shown to help prevent weight gain and support the development of a healthy ‘lean’ type microbiome. They have shown benefits for reducing body weight, cholesterol and obesity-associated inflammation in the body.
Research has found a link between body weight and the microorganisms (predominantly bacteria) that reside in the human digestive tract, which are collectively known as the gut microbiome. A healthy microbiome positively influences blood glucose balance, hunger signals, calorie intake and energy (fat) storage. If these organisms become imbalanced (a state called ‘dysbiosis’), they can trigger gut inflammation, disrupt hunger signalling and food metabolism. In studies, lean people were shown to have a different gut microbiome to obese people. Specific probiotic strains have been shown to help prevent weight gain and support the development of a healthy ‘lean’ type microbiome. They have shown benefits for reducing body weight, cholesterol and obesity-associated inflammation in the body.
Prior to stretching ensure your body is warm. You may need to go for a brisk walk for 5 minutes before stretching. Stretches are ideally held for approximately 30 seconds for a gentle stretch without pain.
They can be repeated as needed.
• Hamstring stretch (back of thigh)
• Quad stretch (front of thigh)
• Glute stretch (bottom)
• Calf stretch (lower leg)
• Pec stretch (chest)
• Tricep stretch (back of arms)
• Neck stretch
• Child’s pose stretch
• Forearm/wrist stretch
Moderate – These exercises should be performed at a pace that you are working relatively hard but can still hold a conversation. Eg
Cardio: brisk pace walking (30 minutes), stationary bike, cycling, swimming, step ups;
Strength: sit to stand, step ups, calf raises, wall/bench push ups, bicep curls. Cool down – Perform these at a gentle pace to bring your heart rate down.
If being active and regularly exercising is not currently part of your weekly routine, this is all about to change. People were built to move. Our organs and body systems operate optimally when we undertake regular movement. Our sedentary lifestyle has brought us unstuck, causing widespread inflammation throughout our bodies. Here is a list of ideas to get you moving:
These are the ‘macronutrients’ which are of great importance when planning a balanced diet for optimal health and weight loss.
1) Carbohydrates
These are the sugars, starches and fibre found in fruits, vegetables, grains, seeds and some milk products. Refined sugar is what is commonly found in packaged and processed foods and drinks and offers little nutritional value. Excess sugars make foods ‘hyperpalatable’, and can cause carbohydrate cravings, when consumed regularly.
Look for hidden sugars by checking labels. Some of the more common sugars and sweeteners added to foods include: corn syrup, dextrin, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup (HFCS - in soft drinks and fruit juices), inverted sugar, lactose, maltose, malt syrup, sucrose, sugar syrup, cane crystals, cane sugar, evaporated cane juice and maltodextrin. They are all sugars and they inflame our body.
2) Protein
Your brain, bones, digestion, immunity, skin and hormones all rely on a steady source of good protein to function and repair. Foods high in protein include red meat (beef, lamb and pork), white meat (chicken and turkey), fish and seafood, eggs, nuts and seeds. Vegetarian sources of plant protein include beans, nuts, seeds, legumes, quinoa and amaranth.
3) Fats
Contrary to popular belief, eating fat does not make you fat. Eating processed and refined carbohydrates (sugars) causes weight gain. Healthy fats include those found in avocado, coconut, eggs, nuts, seeds, olives, olive oil, fish and fish oil. Unhealthy fats include hydrogenated oils (such as margarines), trans fats found in packaged and fried foods, and most vegetable cooking oils, such as canola, safflower and sunflower oils (unless organic and cold-pressed). These can cause inflammation and cellular damage within the body, whereas healthy fats, provide a nourishing source of energy for the body that also helps reduce inflammation and provides the building blocks for our hormones.
Stress
Any kind of stress releases the stress hormone cortisol, causing blood glucose levels to rise. This can prompt food cravings, making it easy to overconsume calorie dense foods, thereby leading to weight gain. Emotional eating is closely related to this, with some people turning to eating to soothe the stress response occurring in their body so they feel better. The stress response also impacts metabolic rate, as well as muscle mass; changing body composition and making it hard to lose weight or maintain weight lost long term.
Sleep
Firstly, poor sleep quality or quantity is a type of stress for your body, triggering the unwanted effects on metabolic rate or causing cravings as mentioned above. However, disrupted sleep also affects your ability to regulate weight by increasing your appetite and desire for stimulants (eg. sleep disturbing caffeine and sugar), and well as decreasing willpower and metabolic rate. This is where a customised program is needed to account for your individual requirements. Our experienced Adelaide naturopath can devise a program specifically for you, taking all relevant factors into account.
Toxins
Many toxins in our environment are unavoidable, but your body has efficient systems to deal with these. However, some toxins are stored in fat cells throughout the body, which can be liberated during weight loss. In some instances, weight loss can plateau as this increased toxic load slows the metabolism, reduces energy and can trigger inflammation, leading to further slowing of weight loss. A detox program is often used as a strategy to kick start a weight loss journey.
Inflammation
Inflammation and weight gain can enter a vicious cycle with each other. Inflammation can raise blood glucose levels and can trigger weight gain, while excess stored fat produces inflammation in your body. Reducing your fat mass can greatly assist in lowering levels of inflammation. However, if you have an additional inflammatory condition (eg. inflammatory gut symptoms, inflamed joints or autoimmune conditions), you may need additional support to help rebalance and repair.
Time restricted eating or intermittent fasting
These terms both refer to when you alternate between periods of eating and fasting. A 12-hour fast describes when you eat your meals between 7am to 7pm and not outside of those hours. A 16-hour fast would suggest eating from 10am to 6pm and not after that time. Some people may choose to fast twice weekly while others do it daily. A 24 hour fast would mean no food intake for 24 hours. It really comes down to individual preferences.
Intermittent fasting is not for everyone. The following group of people should avoid fasting: pregnant or lactating women, children, people with hypoglycaemia or known hormonal imbalances or people with eating disorders.
Some easy recommendations to help stay on track:
Watch how you eat (chewing slowly, in a relaxed state), not just what you eat
Our experienced Adelaide naturopath has three programs to select from, so you can find the option that best suits your needs.
Select from the programs below for more information.
As an experienced and leading Adelaide naturopath in South Australia, Merridy Casson has a unique functional medicine approach which revolves around identifying the underlying cause of her client’s health concerns or disease.
As an experienced and leading Adelaide naturopath in South Australia, Merridy Casson has a unique functional medicine approach which revolves around identifying the underlying cause of her client’s health concerns or disease.