Summer is fast approaching and weight loss always becomes a topic of interest at this time of year. We want to shed that weight that kept us cosy and warm in winter, to help us feel more in shape and energised in Summer. But where to start? Don’t panic! I am here to share some of my naturopathic tips to help get you started.
There are four key factors that are crucial to our weight loss success. These are:
1. Wholesome and nutritious foods
3. Increase water intake
WHOLESOME AND NUTRITIOUS FOOD
Proteins and Fats
We need to ensure we are consuming a diet higher in good fats and protein and low in sugars and carbohydrates. Good fats and proteins help to keep us fuller for longer and regulate our blood sugar levels. They provide a slow rise in blood glucose levels; this helps to control our carbohydrate and sugar cravings and keep us fuller for longer. Protein requires a lot of energy for the body to break down, absorb and excrete, making it good for thermogenesis (fat burning). It is also important for maintaining muscle mass, which helps to increase our metabolism and therefore burns more fat.
Foods containing proteins and good fats:
• Chicken and turkey (without the skin)
• Nuts and seeds
• Lean red meat
• Biodynamic yoghurt (Jalna)
• Coconut oil, olive oil, sesame oil, macadamia oil
• Pea protein powders
Good quality carbohydrates & fibre
A small amount of carbohydrates is needed to provide us with energy. Good options include:
• Vegetables (try to avoid corn, peas, and white potatoes as they are high in carbohydrate)
• Fresh fruit (try to avoid grapes, mangoes, pineapple, watermelon, and bananas as they are high in sugar)
• Lentils and chickpeas
Foods to Avoid
• Processed foods; biscuits, cakes, lollies, ice cream, white pasta, rice and bread
• Processed meats
• Battered, crumbed and fried foods
Exercise is important to stimulate our metabolism. You should aim to do 45 minutes four times per week or 30 minutes 6 times per week at moderate intensity. Cycling, swimming and brisk walking are some good options.
INCREASE WATER INTAKE
Adequate water intake is essential for healthy weight loss. Toxins are stored in fat and when we loose weight, toxins can be released into our bodies, making us feel unwell, so it is essential that we are drinking enough to flush them out and to also stay hydrated. The best way to calculate how much water you need to drink is by dividing your weight by 30. For example, if you weigh 60kg, divide by 30, gives you 2. So, you need to drink 2L of water per day.
Supplementation can help to assist us in reaching our weight loss goals. Here are a few that can be useful:
• Chromium: Chromium is a mineral that regulates blood sugar levels and can help with carbohydrate and sugar cravings.
• Green tea: Increases thermogenesis due to its high antioxidant properties and caffeine content.
I hope some of these tips have been helpful and will better assist you on your weight loss journey. Remember nobody plans to fail, but people fail to plan. Planning is a key factor in your success. Make sure you have shopping lists ready and plan what each meal will be. This leaves you better prepared when you are hungry and not reaching for a non-desirable choice.
If you have any questions about weight loss or need further support please feel free to come in store and have a chat with me or book in for a free consultation.
Chantal our Naturopath is instore at :
Eastern Creek on Monday
North Kellyville on Tuesday
Colebee on Wednesday
Thursday at Spring Farm.
To book an appointment online click here