Proven Strategies for Jumpstarting Your Weight Loss Journey

by Dr. Nick Zyrowski January 22, 2024

During the first months of a new year around 39% of adults make improving fitness their goal, and the internet is ramping up with people wanting to sell you a weight loss plan. (1) The promise is to lose unwanted weight by taking a pill or drinking a green smoothie. You’ve seen the sales pitches. We know that healthy weight loss depends on many factors. Don’t be fooled by unscrupulous tactics to steal your money with no results. In this article, we will discuss the proven strategies for weight loss while giving you the tools you need to be successful.

A holistic perspective

When it comes to healthy weight loss, we believe that with any other health issues, you must get to the root cause first. That means addressing some reasons you’ve not been successful in the past. Did you go on a strict diet that left you ravenous later? Some people join a gym and immediately begin a rigorous exercise routine that leaves them exhausted and hungry.

Losing weight isn’t one isolated event. It is a lifestyle that you choose to become the healthiest version of yourself. You want it to be sustainable over a lifetime. (3) That is why gimmicks simply do not work. The latest pharmaceutical fad may have you losing a few pounds here and there, but the danger far outweighs the benefits.  Unfortunately, only approximately 9% of these people keep those resolutions throughout the year. (2)

Intermittent fasting

Fasting can be enormously helpful when trying to lose weight. You don’t need to go all-in on a three-day water fast. Start slow, and experiment with the 16/8 method. (4) You will eat your meals within an eight-hour window and fast for sixteen hours. One of the easiest ways to do this is by extending your first meal by a few hours. Some of the fasting takes place while you sleep!

Forget pharmaceuticals

We have all seen the commercials advertising weight-loss drugs. Currently, medications that were meant for things like diabetes management, are being routinely given for weight loss. As of now, no one knows all the risks associated with taking these medications long-term. Even the more mild effects can be severe, like various gastrointestinal issues. (5)

Instead of dangerous drugs, if you want to use something as a tool to help you accomplish a weight loss goal, consider trying something natural, like berberine. It not only lowers blood sugar but also promotes natural weight loss.

Stay hydrated

Many people forget this tip when trying to lose weight, but it’s a crucial step. Drinking water can replace those sugary sodas while increasing your metabolism. Also, when you’re thirsty, that hormone signal can be confused with hunger. The next time you feel like eating a snack, try drinking a glass of water instead. Sometimes, you’re dehydrated and simply need more water intake. (6)

Cut the carbs

When you want to lose weight and keep it off, one of the most beneficial things you can do is to stop eating processed foods. Get rid of sugar, bread, pasta, and all other unhealthy carbohydrates. Replace these with nutrient-dense whole foods.

Processed carbs will increase insulin levels, which can lead to weight gain over time. When you remove those unhealthy foods from your diet, you’ll feel better, and it will be easier to lose those extra pounds. (7)

Exercise

Some people get discouraged when trying to lose weight because they think they need to join a gym and work out five times a week. While that is something many people enjoy, it is not necessary for healthy weight loss.

Exercise is critical for your health. That can be taking a brisk, thirty-minute walk each day or doing some resistance training a few times per week. Exercise doesn’t need to be expensive or consuming. Make it fun and do the activities that you enjoy. You can even break it up into shorter segments throughout the day as time permits. (8)

Eat more protein

Protein is essential for maintaining good health. It also gives you a feeling of satiety, which helps you eat fewer unhealthy foods. (9) You feel fuller because it takes longer to digest protein than it does to digest other nutrients.

Protein is necessary to build lean body mass, so while losing weight you want to eat plenty of protein to be sure you are losing fat rather than muscle. The great thing about eating more protein is that there is so much variety when choosing sources. You can eat eggs, fish, beef, chicken, pork, and other protein-rich foods.

Reduce stress

We know that it may seem unattainable in some instances, but reducing your stress can be one of the top ways to shed unwanted weight. Chronic stress can contribute to visceral fat and weight gain. (10)

Sometimes people cope with stress in unhealthy ways, like overeating and drinking too much alcohol. That can also happen when stress leads to hormonal changes that make you hungry and crave comfort foods, like cookies, chips, and ice cream. Implementing stress management techniques will help you have healthy outlets. Try some meditation exercises or a quick walk in nature and notice how much better you begin to feel.

Sleep more

In our hectic society, the chances are good that you don’t get enough sleep. When your sleep is not where it should be, it increases your blood sugar and oxidative stress, leading to metabolic imbalances. (11)

Not getting proper rest can also lead to depression, which makes some of us reach for those comfort foods previously mentioned. Getting quality sleep is crucial for healthy weight loss, and you’ll be able to think more clearly about your dietary choices.

Resolutions for the entire year

We understand that losing weight can be challenging for many of us. Fortunately, it doesn’t need to be as complicated as you may think. You don’t need to fall prey to the latest scheme or popular trend. There are simple practices that will help you be more successful along your weight loss journey. One of the most important steps is to take your time and make a plan you can stick with throughout the year. Being healthy isn’t about fads. It’s about using natural protocols that don’t leave you feeling overwhelmed and defeated. We’d love to hear from you and give you more details about becoming a wellness warrior. Contact us for information about any of our programs or natural products you can implement today for healthy weight loss.

References :

https://www.driveresearch.com/market-research-company-blog/new-years-resolutions-statistics/#:~:text=Let%20these%20New%20Year's%20resolution,and%20losing%20weight%20(37%25).

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460

https://www.medicalnewstoday.com/articles/322345#mindful-eating

https://www.dignityintegrative.com/post/holistic-weight-loss-strategies-a-comprehensive-guide

https://www.cbsnews.com/news/ozempic-side-effects-weight-loss-drugs-wegovy-mounjaro-doctors-warn/

https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.

https://www.hsph.harvard.edu/news/hsph-in-the-news/carbs-calories-weight-loss/

https://www.health.harvard.edu/staying-healthy/short-bursts-of-exercise-may-offer-big-health-benefits

https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

https://www.everydayhealth.com/wellness/united-states-of-stress/how-stress-can-lead-weight-gain-how-fight-it/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428710/

https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep#:~:text=Poor%20sleep%20is%20associated%20with,rhythms%2C%20leading%20to%20weight%20gain%20.

Dr. Nick Zyrowski
Dr. Nick Zyrowski



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