If a patient comes to me for weight loss coaching these are a few of the questions we begin with to lay the landscape of the journey upon which we are about to embark. Most programs fail because they are asking you to fit into their system instead of finding one that reflects your wants, desires, health and values. Let's go shopping.
1. What programs have you tried in the past, what worked and what didn't?
2. What is your current health condition? Are you taking any medications?
3. How much weight do you wish to lose?
4. How much money and time are you willing to invest?
5. Are there food allergies, sensitivities, intolerance or dislikes?
6. What forms of exercise do you love?
These are the basic questions to start in any weight loss program. They will help you identify the obstacles before they arise and trouble shoot the solution.
I've suggested a simple equation of calories in and calories out but our current environment makes this equation a little more complicated. We live in a toxic soup, where man-made compounds called "obesogens" create havoc. Plastics in our containers, linings of cans, hormones in our food, chemicals in our cupboards interfere with our endocrine system changing our metabolism and causing us to store fat. Dr. David Suzuki or Dr. Paula Ballie Hamilton's news breaking research will provide reference for these ideas. http://www.theecologist.org/News/news_analysis/1191047/the_mother_who_exposed_the_links_between_obesity_and_common_chemicals.htm Our environment has also genetically modified and altered the nutritional content of our foods. So here we have both ends of the candle burning, toxins on one side and less nutritional value on the other, swelling our middle.
Step 1. Reduce Chemicals and the Calories Take care of Themselves! The research is finding that not only are humans getting fatter but our wild animals are getting fatter too! Toxins in our environment effect all creatures big and small. Avoiding the toxins we know about and detoxifying that which we are holding currently in our fat cells is the only way into a leaner, healthier body. Eat organic food. Filter water and air. Chemicals of processing, chlorination and genetic modification and medications, tax the body and deplete its energy. Eating plants and products from the beginning of the food chain (seeds, beans, nuts, vegetables and fruit) ensure maximal energy with the least amount of effort and strain on your body and that of the environment. If it is in a package avoid it. Empty calories in processed food confuses our taste buds and alters our natural satiety point. You will not overeat on a bag of carrots :) Edgar Cayce would advise foods must be easily digested, assimilated and eliminated for health.
Step 2. Increase Metabolism. After age forty you could eat like a bird and still gain weight! Your m..eta..bol..ism slows down and your furnace is not as efficient. Kick up your metabolism with more protein in your diet and resistance exercise. The research says you need one gram of protein per kilogram of body weight. The following link will help you figure out what you need http://www.medindia.net/patients/calculators/protein-intake-calculator.asp
Step 3. Love Your Exercise. Daily movement of your body ensures movement in your cells. It strengthens the heart to pump blood that supplies oxygen to your tissues and works the skeletal muscles to circulate the lymph fluids that enhances your immune system. Bodies are basically pools of water, water that circulates often is vibrant and healthy, water that is stagnant holds disease. One Christmas Day, I was out for a jog and one of my neighbors half jokingly said, "don't you take Christmas Day off ?" I had to think for a moment to understand what he meant. I was thinking how can he think I'm treating patients today when he sees me out running. Finally, it clicked, he thought jogging was work for me! I responded, " I love it so it's a great gift to me, from me". Movement increases circulation that feeds and detoxifies your cells, improves your mood and enhances your energy. Find a movement exercise that you enjoy. Whether it is skiing, swimming, sex, yoga, dance, walking, weight lifting or lawn bowling, just love it and move with it! A program that combines cardio, stretching and strengthening is best. Find an activity you love or 40 min/ 4X week will seem like too much work and may be the obstacle to your success.
Step 4. Think Eat Fresh and Live Lean. Why are you currently over-weight? It is serving you in some way or you wouldn't be heavy. What benefits are you receiving by being overweight? Understanding unconscious motives is the fundamental piece to making all else work and may require individual coaching around past emotions. I was coaching a lady once who was raped as a teenager and after working through an emotional dissecting process of Demartini Method, we found that her weight was in her words, "keeping the jerks away". She was wishing to be loved for who she was on the inside so she created a heavy armor to protect her heart. If it is an emotional problem then you need an emotional solution. Simply reducing calories puts you in a mind frame of scarcity, your body may believe it is starving and actually store more fat. Think eat fresh and live lean.
Step 5. Find a Coach and a Program That Fits You. Your coach should be asking you some of the questions above, listening to your desires and weaving it into a program. If you are vegan then you may require certain food combinations to ensure the best array of amino acids. If you are sensitive to dairy products, as most of us are, then non-dairy options must be part of your healthy living plan. I've given you the basics of success. Take these basics, carve them to fit your desires and discover the best version of YOU.
The Christmas season of cakes, cookies and chocolate is past, so clear your cupboards . If you keep these foods your home, you will eat it. Sugars not only depletes your immune system and feed cancer cells in your body but they rob your body of energy. Alcohol, dairy, wheat, sugar and shellfish are highly inflammatory foods that will give you a sensation of being "hung over", put extra pounds on your hips and make you feel achy all over. Trade in the wine for fresh apple cider. Stock your fridge with organic fresh vegetable trays, healthy baked goods, fruits, nuts and seeds of all kinds. Now we are in the season to make YOU specially delicious.
If you need a coach, connect with me at firstname.lastname@example.org.
Love you! https://www.youtube.com/watch?v=iyTTX6Wlf1Y
Thank you to my cousin Jennifer for the inspiration.