Despite our best efforts to maintain great health as we get older, our bodies change, so our behaviors and mindset need to change too. One of the most common themes I hear from my clients is the challenge and frustration of releasing unwanted weight, which becomes more difficult as we age. If you are interested in losing body fat, it is important to understand what factors can cause our bodies to store fat, as well as effective fat loss behaviors.
The role of stress:
I am sure you know stress is bad for you, but do you know why? Chronic exposure to stress can result in:
Stress also plays a huge role in our body’s tendency to hold on to weight. Chronic stress can lead to elevated levels of cortisol in our bodies, which signals our fat cells to continually store more fat. (It is important to note here that lack of sleep also raises our cortisol levels and has been found to contribute to weight gain). When under stress, not only do we experience a physiological response (stored fat)) we also tend to respond emotionally to stress through eating, which helps to soothe us, but only temporarily.
Unfortunately, after a difficult or frustrating day, the foods we typically crave are those high in sugar and refined carbohydrates, which might taste good, but set us up for a vicious cycle. These foods will likely spike our blood sugar level, causing an increase of insulin as our bodies try to regulate our blood sugar. In response, additional hormones are released and cause our brains to crave more of these sugar and refined snack foods, which leads to stored fat. I don’t know anyone who reaches for broccoli after a bad day… but cookies, crackers and chips are very appealing; and damaging.
What can you do to successfully release fat?
First, find ways to lower the stress in your life:
Second, let go of the diet trap and make way for a permanent lifestyle that you can maintain for years to come:
Diets don’t work. Most of us have tried at least one diet in our lives, only to find the weight we lose mysteriously re-appears. Typical weight loss diets have a 95% failure rate because they are temporary, restrict many foods and focus on deprivation. Our bodies need high nutrient foods for health, but our brains also need pleasure, not restriction. Focus your food choices on fruits, vegetables, lean protein, whole grains (such as barley, oats, quinoa, 100% whole wheat versus white flour) and heart healthy fats (such as olive oil, nuts, avocado, and salmon). To some health care professionals this is referred to as a low glycemic lifestyle, which keeps our blood sugar stable and minimizes cravings. Rather than a rigid diet, this can be a healthy, nurturing way of eating for life.
Limit sugar and refined carbohydrates, which can lead to a variety of health problems and weight gain. According to Dr. Ray Strand, author of Releasing Fat, “white bread and white flour spikes our blood sugar faster than if we eat tablespoons of white sugar right out of the sugar bowl”. Our body needs to regulate our blood sugar level to function properly. While foods high in sugar and refined carbohydrates such as cookies, crackers and chips taste good and give us pleasure, they create ill health. These foods release serotonin in the brain, which has been called the feel good hormone. If we limit these foods we still need to provide our bodies (and brain) with sources of enjoyment and gratification. The solution, then, is to find alternative forms of pleasure that do not involve these foods, such as:
I love to coach women on adopting and maintaining a low glycemic lifestyle and the results have been astounding. By becoming more mindful about what they choose to put in their bodies they can reset their metabolism, shed unwanted weight, increase their energy and experience better health.
One of the things my clients have taught me is that it can be difficult to make major changes in our diet choices, especially when we are physiologically wired to crave sugar and refined carbohydrates throughout the day, what some call a true sugar addiction. It is equally difficult to make long lasting changes after years and years of set habits. Many of my clients have had great success with a 5 day high fiber sugar detox called RESET that jump starts your metabolism and helps you get off the sugar addiction roller coaster. With the RESET program you consume the right balance of carbohydrates, protein and healthy fat to stabilize your blood sugar and start releasing fat. The scientifically developed nutritional program is easy and delicious and I know from first hand experience it is extremely effective. The RESET program has been recommended by many well known health professionals including Dr. Christiane Northrup, author of The Wisdom of Menopause and Dr. Karen Wolfe, co-author of Create The Body Your Soul Desires.
The five days look like this:
Breakfast = a low glycemic shake and a piece of fruit
Mid morning= a low glycemic snack bar
Lunch = a low glycemic shake and vegetables or a green salad
Mid afternoon = a low glycemic snack bar
Dinner = vegetables and a low glycemic shake
Lots of water to flush away toxins
The goal of the RESET program is not to feel hungry, but to reset one’s metabolism. I have done the program several times and enjoy it. The shakes and bars taste great, have the perfect ratio of carbohydrates, fiber, protein and healthy fats and literally stop sugar cravings. I always end the five days feeling light, energized and healthy.
If you would like more information about the RESET program, you can contact me at: lucy@easywellnesstoday.com or 904-302-9600. You may also go to: www.easywellness.usana.com .