Here we are at the beginning of a new year. Did you make that same new year’s resolution you’ve made so many times before? You know…the weight loss one? Do you feel you’ve already blown it because you haven’t stuck to your stringent plan? I understand these disheartening feelings. I was recently asked by a patient to list 10 basic steps to healthy, lasting weight loss. In this blog post, I’ve done just that. Also, I want you to know that this is exactly how I personally lost 100 pounds.
- Control your carbohydrate intake. Limit your daily intake of carbohydrates to 70 net carbs (total carbs minus fiber = net carbs) per day or less. There are several great carb counting apps out there such as My Fitness Pal, which help calculate net carbs. While I am not a fan of the Atkins Diet, they do have a carb counter you can download and print off.
- Get at least 30 grams of fiber per day. My favorite way to do so is with high fiber foods like sweet potatoes in limited quantities, and with Julian Bakery® Keto Thin® Brownies (available at Amazon).
- Get at least 7 hours of sleep per night—preferably 8 hours.
- Limit your eating time to an 8-hour window every day.
- Eat good fats every day: avocado, grass-fed meats, and good-fat nuts such as walnuts, almonds, and pistachios (1 handful a day).
- Get at least 30 grams of protein per day. Here, again, I like the Julian Bakery® Keto Thin® Brownies (available at Amazon). You can also get protein from legumes (see our article, “How to Prepare Gas-Free Legumes/Beans/Lentils,” for instructions on how to reduce phytates), organic, grass-fed or forest-raised beef, chicken, lamb, turkey, pork, and low-mercury sea foods. Check this easy chart for Advice about Eating Fish | FDA for the best fish choices and number of times per week it’s safe to eat them. By the way, this is a good guide for everyone, not only those who are expecting. Please note: always look for wild caught fish; do not eat farmed fish.
- Drink a minimum of 64 oz of water per day (not including caffeine) unless you have a medical condition that limits your fluid intake.
- Increase you intake of vegetables to avoid nutritional deficiencies. A easy, good rule of thumb is 5 cups of low-carb vegetables per day, i.e., celery and Swiss chard. Also, invest in a good multivitamin because being nutritionally deficient increases cravings!
- Give yourself a metabolic edge over Insulin and Leptin resistance with a safe, effective, scientifically formulated weight loss supplement, Youthful Slim, which stops hormonal triggers that spike insulin, gives a feeling of satiety, and curbs hormonal carb cravings.
- Get at least 3 hours of exercise a week. Split this between low-impact and not-too-difficult aerobics, and light weights. The best aerobic exercises are walking or riding a recumbent bike to preserve your joints and your ability to continue exercising. You should not push too hard with aerobics because you can spike cortisol levels which will produce the opposite hormonal level you want. Remember, you should be able to easily talk with someone while doing aerobic exercise. Also do 30 continuous minutes of light weights (circuit or free). If you have orthopedic issues, meet with a physical therapist or use a therapy gym (such as Pinnacle in town), so that your problems do not become magnified with your workouts. Please understand that workouts can be tailored to give you maximum benefit without hurting you!
Once again, I have lost about 100 pounds myself by taking these basic steps. With Youthful Slim, it was effortless because the carbohydrate cravings virtually disappeared, and I had a feeling of satiety (feeling full) sooner after eating than usual.
Please remember to first discuss this, or any other dietary supplement you take or wish to take, with your physician as dietary supplements can react with medications as well as with one another.
Doctor Emi
