Many people struggle with weight loss and wanting to feel their best. Yet the crash diets and fads only cause us to feel groggy, hungry, and ultimately back to where we started. What changes can you make that will lead to lasting results?
The top three changes to make for weight loss include focusing on what I like to call the key 3: glucose control, gut health, and hormones.
The first of the three, blood glucose control, is important for weight loss because when our blood sugar increases or remains elevated, it leads to an increase in the hormone insulin. Insulin is involved not only in bringing blood sugar into the cells but also in regulation of fat storage. We want to keep insulin sensitivity high so that we are able to quickly utilize glucose for fuel and we are not constantly storing it as fat. When blood sugar goes too low, it can lead to cravings which can derail weight loss efforts due to snacking and unhealthy food choices. One way to support blood sugar is by consuming carbohydrates along with a fat or protein source – this blunts the blunt sugar response and prevents a “spike crash crave” cycle.
The second important change to make for weight loss is focusing on gut health. One of the most important factors that contributes to gut health is adequate fiber intake. Fiber feeds the beneficial bacteria in our gut, which are involved in a variety of body functions including metabolism, hormone production, as well as digestion, and absorption of food. Keeping these gut bacteria happy ensures these systems run smoothly and is therefore critical for weight management.
Finally, we want to ensure that we are eating in a way that supports our hormones. This includes obtaining enough healthy fats via foods like avocado and olive oil, as well as foods high in Omega-3 fats like salmon, walnuts, and chia seeds. Including healthy fats with meals also triggers release of hormones that promote satiety, which keep you feeling full.
We also want to ensure we are obtaining adequate vitamin D, which is involved in regulation of various hormones. Vitamin D can be obtained from foods such as fatty fish, eggs, UV treated mushrooms, through adequate exposure to sunlight, or supplementation if needed.
By focusing on these three changes, you will support your overall health and start feeling your best.
