Whether you are looking to lose a few pounds for that quick wedding weekend, beach vacation or other important event; or you are looking for sustained weight loss to improve your health and get off of your blood pressure medications, diabetes medications, cholesterol pills or for any other health reason, listed below are my tips to help you achieve those goals.
Cut out processed foods like fried foods, fast food and packaged dinners and replace those with dense leafy greens (spinach, kale, chard, collard greens, cabbage, etc.), fruits high in fiber and low in sugar (raspberries, blueberries, strawberries, Granny Smith apples, mangos, etc.), healthy fats (raw nuts, avocado, raw cheese, dark chocolate, pastured whole eggs, coconut & olive oils) and organic proteins (pastured chicken, grass-fed beef, wild caught fish, animal organs).
Eliminate refined sugars and refined carbohydrates. Keep in mind that natural sugar like honey, monk fruit, maple syrup, coconut sugar, etc. are still sugars and should be consumed in moderation.
Watch your portion sizes. Eating slowly and taking your time will help you to realize better when your satiety hormones kick in to let you know that you are full. Also, try and avoid stress eating. Stress eating is when many people ingest the worst possible foods. Instead of running to the refrigerator or fast food drive-thru try some exercise to reduce your stress like standing squats, jogging in place, air punches or some other quick tempo exercise to let the stress out.
Replace sugary drinks like soda, diet soda, fruit juices, sports drinks, etc. with water. Adding in some lemon or lime wedges or infusing water with fruits and vegetables will add flavor if you need that. Also, shoot for filtered, reverse osmosis water or spring water as opposed to tap water.
Following these simple tips will have an impact on your weight loss efforts. If you find that you have already implemented some, or all, of these strategies and you are still struggling to lose weight, then I recommend that you get tested to find out why your body is struggling with weight loss. Looking at hormone panels like Insulin, Thyroid, Estrogen, Testosterone, etc. can give great insight as to why you may be struggling. Also, running a food sensitivity test like the MRT test from Oxford Clinical Labs can alert you as to which foods you are reactive to and need to avoid as well as which foods work best with your body.
At Stanly Wellness Center, we are eager and ready to help you and your families achieve your best health possible. If you are looking for help with your health or you know of someone who is suffering with poor health, call the office of Stanly Wellness Center at 980-355-7600 and schedule a FREE 15-minute consultation with Dr. Patrick Ess to see how he can help. Dr. Ess will not waste your time or money. He will let you know if he can help you, and if he can’t, who in the community can.
Our office specializes in nutrition, detoxification and neurological correction. You can also refer to our website at www.AskDrPatrick.com for more information. We accept most major health insurances including BCBS, Aetna, Humana, UHC, Medicaid and Medicare.