Nutritional Weight Loss Recommendations

There are hundreds of weight loss diets around but I don't believe most of them have proven to be long-term solutions. Really, a healthy weight loss plan isn't necessarily very different from a diet plan for anyone who wants to build and maintain good health -- and that's why it will work. Correcting any nutritional deficiencies is an important first step. While you are working on that you will want to figure out your biggest difficulty when it comes to improving your diet and losing weight. I have made a list of five of the most common weight loss obstacles. There may be more than one problem involved, for you -- but working on the most important factor will often bring the others into line, as well. If not, you can work on the others later.

Follow your personal online recommendations to begin correcting any nutritional deficiencies. Correcting nutritional deficiencies will allow your body to begin (with your help) to naturally move toward its most healthy level of weight so keep your nutritional chart and recommendations handy as you look over the following common causes of weight problems -- which is your particular downfall?

Blood sugar swings and cravings for sugar and refined carbohydrates. Overeating empty calorie snack foods, high in white flour and sugar (cakes, cookies, donuts, candies, etc.) is the downfall of many dieters. After a sugar binge, insulin levels rise and you then crave more sugar as your blood sugar levels drop sharply. See the online hypoglycemia recommendations for more information on diet changes which will make weight loss much easier. As you begin eating more vegetables, lentils, whole grains, you will burn more calories as fuel and fewer calories will be stored as fat. Although giving up sugar won't be easy, it will be much easier as you switch to the recommended foods because they are more satisfying and won't leave you craving a "quick fix". Try to eliminate white breads and most packaged breakfast cereals. Look for a really good whole grain bread and whole grain cereals that don't have sugar added. Look for more information on blood sugar balancing or a low glycemic diet. Eating more chromium-rich foods can help prevent food cravings.
If you look forward to your daily sweet snack too much to give it up right away, try substituting something else that you really like that's at least a step up, even if it isn't perfect. For example, a whole wheat bagel with a little jam or a few graham crackers, or yogurt with fruit or a couple of fig newtons, or a healthier high-fibre muffin -- is better for you than a donut, a chocolate bar or most coffee shop muffins.

Sluggish metabolism. See the underactive thyroid recommendations for a list of common symptoms of sluggish metabolism. Be sure to try the underarm temperature test described there. Your thyroid regulates metabolism and the rate at which we burn calories. Even a slightly sluggish thyroid could make weight loss more difficult. Nutritional deficiencies affect thyroid function as does the overuse of any stimulants such as sugar, caffeine, alcohol, drugs and many diet pills. Blood sugar swings and allergies often accompany thyroid imbalance and both these imbalances make weight loss very difficult.

Skipping meals and then gorging on fatty foods. This is another big contributor to weight problems. People who eat this way usually only eat one big meal a day and they think they are saving calories by snacking throughout the day. Since fat has nine calories/gram while carbohydrates and proteins have only four calories/gram, the calories add up fast when eating snacks like nachos, burgers, fries, potato chips, pizza, tacos, etc. If this sounds familiar, you must begin to eat more regularly (see above) -- either three meals or four to five smaller meals if it helps you feel less hungry. Skipping meals, especially breakfast, makes your body store more calories as fat.
If you tend to crave rich, creamy desserts, try to substitute something that is at least healthier than the foods you may be eating now until your cravings begin to subside. A piece of fruit is unlikely to do the trick but try things like a flavored, low-fat yogurt, or a bagel with low-fat cream cheese. A mini-dessert made of a couple of graham crackers with a little melted chocolate or another topping might not be ba healthy snack, but it's a lot better than a pint of ice cream -- just try not to eat the whole box of graham crackers. As you can see, you have to use your imagination and really want to make these changes work.

Poor digestion and constipation. Many people don't realize that poor digestion and sluggish bowels can make weight loss very difficult. Rich foods like cheese and other dairy foods (except yogurt), desserts and red meat are usually the biggest culprits. You will find help in the online colon, underactive stomach and low digestive enzyme recommendations. Pay careful attention to the food combining tips as it can make a tremendous difference in weight loss.
Your liver is responsible for metabolizing fats and a sluggish liver causes poor digestion and weight problems. If you are over 40 and/or you have cellulite, you are likely to find help for your weight problem in the online liver recommendations.

Allergies, especially wheat sensitivity, are a common cause of unexplained weight gain. See the online allergy recommendations for help.

Extra Tips for Effective Weight Loss

Note that everyone would likely benefit from some of the recommendations in numbers 1, 3 and 4. You have to be patient. You will only lose fat safely and permanently if you recognize that it won't happen overnight. It's a challenge but you are up to it! Relax... and think about how good you are going to be to your body from now on.

1. In order to lose weight you must follow a diet that is low in fat and high in fibre. Stick to natural, whole foods as much as possible. They are more nutrient-dense and therefore are more satisfying. They also have the most fibre and will prevent blood sugar swings and food cravings.
2. Try to eat at least 5-6 servings (half cup each) of fresh vegetables daily (especially salad greens, broccoli, Brussels sprouts, squash, cabbage, turnip and leafy greens like swiss chard, kale, collards and beet greens) -- steamed, raw, stir-fried and in soups, casseroles, pastas, etc. Eat brown rice often, as well as small portions of whole grain pastas, breads, cereals and legumes. These foods are, in a sense, fat-burning foods since they burn almost a quarter of their calories before storing them as fat, unlike fatty and sugary foods which burn only about 2% of their calories. Try to have one meal a day that consists of several servings of steamed vegetables with brown rice and a small serving of protein -- fish, chicken or vegetable protein, etc. Make a flax oil or flax/olive oil dressing to put on your vegetables instead of using butter. See the online essential fatty acid recommendations.
3. Do not confuse complex-carbohydrate foods (vegetables, whole grains, legumes, etc.) with the simple carbohydrates found in white flour foods (donuts, cakes, cookies, white bread and white pasta, etc.) which can cause you to crave more junk food.
4. Most people lose weight faster when they cut back or eliminate red meat, cheese and other fatty dairy foods. They're high in saturated fat calories and are hard for your liver to metabolize. Goat's milk cheese and feta cheese are more easily digested than cow's milk cheese.
5. Try to get more of your protein from vegetable sources like soy foods, sprouts, black beans, whole grains, raw nuts and seeds, etc. -- while cutting back on red meat. Sea food, fish, eggs (preferably poached, boiled or baked) and low fat yogurt are also good protein sources.
6. If you decide to have a dessert, don't eat it right after your meal. Have it in mid-afternoon or at another time when it won't interfere with digestion.
7. Eat fruit first thing in the morning and wait 20 to 30 minutes before eating the rest of your breakfast. If you eat fruit (raw) during the day, eat it only between meals or on an empty stomach -- never with or right after a meal, as it interferes with digestion.
8. Don't skip meals, especially breakfast, as skipping meals slows down metabolism.
9. Try to take in most of your calories earlier in the day, and keep your evening meal light. It's best not to eat after about 8 in the evening.
10. The best time to exercise to boost circulation and metabolism and to promote deep sleep is in the early morning. Early morning sunlight is also very beneficial. Even your liver depends on a steady supply of oxygen to function well. A daily walk is ideal. Walking appears to be more effective than running in burning fat and you don't even have to walk fast. Try to walk for at least thirty minutes -- build up to that slowly -- and eventually aim for forty-five minutes to an hour of walking. You don't have to walk an hour steadily, you can divide it up into twenty to thirty minute walks, if necessary. Weight training several times a week to add more lean muscle tissue will make a big difference in maintaining your weight loss. Lean muscle tissue burns five times as many calories as other body tissues. Some people find that exercising before meals works best to suppress appetite. Strenuous exercise in the evening often doesn't work well as it makes it more difficult to fall asleep.
11. As we get older our metabolism slows down and we don't need as much fuel as we did when we were in our twenties and thirties. To prevent weight gain we have to exercise more and/or eat fewer calories. Since sugars and fats slow down metabolism we know where we have to cut back.
12. Drink at least six to eight glasses of water every day. It will help prevent fluid retention as it flushes out excess sodium. Drinking water before a meal may also help to suppress your appetite.
13. Never try to cut out all the fat in your diet. It's essential for many body functions and fat is our biggest source of energy. In fact, low levels of essential fatty acids (EFAs) may contribute to weight gain.
14. Take a good multivitamin/mineral supplement daily with a meal.
15. Any undetected allergies will make it difficult to lose weight.
16. A good fibre supplement is often helpful in weight control. Powdered psyllium husks (from your health food store) would be a good choice. Take about a tablespoon in a large glass of water or diluted juice, on an empty stomach. First thing in the morning or about two hours after your evening meal may be the best times. You can take it every day, but one to three times a week may be enough. It is a gentle, lubricating herbal fibre which cleanses the colon while adding bulk to the stool. Drink plenty of water when taking any fibre supplement.
17. It's essential to cut way back on fat in order to rebalance glandular function and lose weight, but be wary of most foods advertised as "lower in fat" -- they often have extra sugar and plenty of calories. Stick to a more natural, plant-based diet. Avoid diet pop and other foods sweetened with aspartame (under any name). The occasional diet drink may not be a problem but they appear to trigger sugar cravings for many people and they don't help in a weight loss program. They may have side effects and they are especially bad for anyone who suffers from depression.
18. The liver is the organ most responsible for fat metabolism, as well as for regulating hormone function. Weight gain and fatigue (especially after we hit 40) are often, at least in part, a result of sluggish liver function -- usually as a result of years of eating refined foods, coffee, etc., which can result in nutritional deficiencies. See the online liver recommendations. You can begin to cleanse your liver by drinking a glass of water with two teaspoons of lemon juice, first thing in the morning. Foods rich in potassium, chlorophyll (sea vegetables) and sulfur (onion and garlic) are liver nourishers.
19. A green food powdered supplement that is dissolved in water or diluted juice would be an excellent supplement for you. It would give you a quick green boost (minerals) and, since it is a food-source supplement, it is easily absorbed. Wheat grass, barley grass, sometimes alfalfa, spirulina and chlorella are the main ingredients. They supply an extra boost of vegetable protein, minerals, a wide range of vitamins and chlorophyl (good for your liver). Wakunaga Kyo-Green would be a good one to try (it's not too expensive) but there are others available if you can't find it. Green superfoods are really good fatigue fighters, too -- and can help prevent food cravings when taken between meals.
20. There are some very effective herbal compounds which can safely boost metabolism and speed up weight loss, but I think they should be prescribed by a naturopath, or another holistic doctor.