Nutritional Post related to Weight Loss

Do you feel defeated anytime you even attempt to address your weight and nutritional intake? You are not alone out there, it can be an overwhelming task.....You may have been going about it all wrong this whole time. Hopefully this quick post and vid at the end will allow you to begin to think of this task in different terms. Perhaps change your approach and value your hormones and habits over your cal intake.

Newsflash: You can only caloric deficit yourself so much.

Cals do matter but your hormones matter more.  You are not going to hack insulin and your other hormones.  We want to eat foods that are going to optimize these hormones, not ones that are going to throw us out of whack.  

Insulin essentially rules the roost in our bodies, we need to learn how to control it.  What are some basic things that we can do to help regulate our insulin. 

Fasting: Try to give yourself on, average, 14 hrs minimally without eating each day.  We can do this by cutting off our eating window at night a few hours before sleep and also delaying how early we eat in the am.  When we awake our hormones will want to burn fat.  What do many do however? They ruin this effect by promptly eating highly processed carbs (orange juice and cereal for example) that will spike our insulin and force our bodies to store fat.  If you are doing the above it is unlikely that you are going to lose weight.  If we are drinking ammonia that is in our pumpkin spice latte from starbucks along with other sugary chemicals and who knows what else, you are fighting a battle that essentially cannot be won.  We want stable blood sugar throughout the day for as much as possible while trying to move our bodies regularly throughout the day.  

When building your nutritional plan, think about trying to figure out your first meal along with your morning routine.  Do you have time to walk in the morning? When are you going to eat and what are you going to eat? Do you need coffee right away or can you wait a bit to have it (coffee can upregulate your insulin in the am for some people).  If you do not know where to start, start here.  I hope this makes sense, think one step at a time.  As a nutrition coach, this is how I tend to operate if I were actively coaching you.  We look to implement 1-2 habits at a time.  Results may not come in 2-3 weeks.  The goal is to build habits over 2-3 months.  At this point in time you will most likely have some results but we want it to be sustainable.  If we starve ourselves and run up hills every morning we may lose weight, but this is unlikely to be sustained long term.  

Below is a link to a Dr. Ekberg vid. The vid talks a lot about the above along with how our hormones and important sleep can be. Throw it on in the car on the way to work while you are fasting and you can learn about what is happening in your body in real time! #nutrition

https://www.youtube.com/watch?v=oD3ZW_6dT3g