5 tips to slim down
We are on the go now more than ever, however how come that doesn’t kick our metabolism to melt away fat? Many have heard of the hormone cortisol, and think of belly fat . Cortisol is also known to trigger our “fight or flight” response, so it is constantly being secreted with the pressures that many are under with the Western lifestyle we live. This creates changes in blood sugar regulation which can be a “catch 22” effect with spikes and drops that leave you reaching for the mid-afternoon coffee or candy.
There is a discrepancy between access to information and the practicality of its’ application. Some think that with the prevalence of the internet, social media etc we are on information overload , yet how come this knowledge isn’t giving us the power to create change? Perhaps it is too much time at the computer, low energy from a low functioning thyroid, not enough time to cook healthy meals, or a long to do list, etc? We all have our excuses! If we don’t have our health however, what do we have?
These 5 tips are easy to do, easy not to do , just as most things are in life that can either lead you to your success or lack of. What you first need to do is identify a goal, get an accountability log and a partner to help stay focused on your goal! Gandhi said, “We must be the change we wish to see in the world!”
Start the day off right! Your body had just come off of several hours, ideally around 8, being in a fasting state, it has needed to use up your stores of glucose, and now you need to refuel. Protein will keep your blood sugar stable and avoid the spikes and dips. Aim for 15-20g (0.8g per kg of weight per day) depending on your needs, per meal.
Be active! Your body needs to move, to function optimally. Bodies in motion tend to stay in motion. If you haven’t been exercising and your health is somewhat compromised you may want to check with your doctor first. Doing a little every day makes it easy and light, for example before a shower, work up a little sweat first with a series of push ups, sit ups, leg lifts, triceps dips, and other at home moves.
Eat the rainbow! Ideally our plate should be half covered with fruits and vegetables. At your next meal, look at the plate (and hopefully it is not too large), and one side should be bright red, orange, yellow, green, blue, indigo, violet. Recall that we should be eating 5-9 servings per day for optimal nutritional protection. Why do you need this protection? Well, let’s look at the number one killer in this country, heart disease , largely a diet and lifestyle issue. The former “food pyramid” is on its way out, and the plate method is in. Find out more at www.choosemyplate.gov .
Consult a professional! Often you’ve tried other things, perhaps they worked for a while and you reach a plateau. Getting blood work with a Naturopathic doctor to can identify road blocks to your goals. You may have a hormonal imbalance with cortisol or sex hormones, hypothyroidism, or be boarder-line diabetic. Another reason you have excess weight may not be physical, it can be an emotional and possibly be offering you protection in same way. Going to a doctor or counselor can be like having a detective get to the bottom of your problem.
On this journey, take moments to celebrate those small victories. Congratulate yourself, like you would a child, for a job well done! Remember, the “journey of 1000 miles starts with one step,” from Lao-Tzu. Wishing you the best as you take this 5 simple steps towards a slimmer you!
The Slight Edge by Jeff Olson