According to the latest research, about 96 percent of people tend to gain weight back—plus more— with the typical approach of cutting calories/exercising more. Clearly, this does not work and only leads to future weight gain, to say nothing of metabolic damage as thyroid hormones drop and precious metabolically active muscle is lost.
At 46, I have learned that the same weight loss tricks that worked at 30 years old, don’t offer the same results now. So, just recently, I made it my mission to find a solution. My new approach with my clients is based on a philosophy that is simple: when you exercise less, I want to help you to eat less; and when you exercise more, I will guide you on the best food options—as you should eat more. Your dietary habits, how much you move, and how much you exercise are inseparable. I want you to start living each day by asking yourself this question: How much am I going to move today? It is your answer that will determine your diet—daily.
In addition, the key to sticking with this new lifestyle is monitoring your energy, hunger and cravings so we can adapt your plan to suit your results and how you feel. For instance, if you have increased hunger or cravings, or decreased energy, here are some simple solutions:
- Increase protein, especially at breakfast (30 grams is essential) and I recommend getting a scale to ensure you hit the protein intake target at three meals per day—normally 3.5 to five ounces for women depending on your weight.
- Add fibre or water-based foods. The perfect afternoon snack is watermelon or berries with soluble fibre supplement, as the fibre makes you full and aids inflammation in the gut.
- Increase healthy fat at one meal. Fats make you feel full and satisfied.
- Increase starch and drop the extra fat from one meal.
- Add to your snacks. For example, add protein to the watermelon/soluble fibre combo above, like two to three slices of low fat Swiss cheese.
We will most likely do these things in this order, but overall, I work with my clients to become metabolic detectives together. In addition, we strictly monitor fat-burning metabolism to ensure a week-to-week progression in the right direction.
The crucial focus is also on optimizing metabolism and hormonal balance by supporting:
- The liver (our primary metabolic organ)
- The thyroid (our major metabolic gland that produces thyroid hormones which regulate metabolism)
- The muscles (our major metabolic tissue)
We gauge fat-burning by measuring urinary ketones as well as by tracking weight and waist measurements.
These methods preserve metabolically active muscle, optimize hydration and cause the loss of stored body fat only. This means as you lose weight, your energy and metabolic rate is preserved right along with your muscle mass—and the dreaded “skinny fat” is avoided! Ultimately, you’ll master making the best choices for your metabolism, and the end result is truly safe fat loss.
About the Author
Dr. Natasha Turner is a New York Times bestselling author and one of North America’s leading naturopathic doctors, a sought-after speaker, natural health expert, and the founder of Clear Medicine Wellness Boutique in Toronto. In2014 she was recognized by her professional organization as a leader in her field and in 2016 was awarded the top […]Read Bio Read Posts