Keys to unlocking effective weight loss

Have you tried different fad diets and weight loss programs only to gain the weight back?      

Are you tired of the weight around your waist that doesn’t seem to budge no matter what you do? 

Weight loss is far more complicated than burning more calories than one consumes.  There are many factors that may be causing or contributing to weight gain.  A naturopathic doctor will review a detailed assessment of your health and provide a much more comprehensive, sustainable and lasting approach that targets hormones, behavioural strategies, fat metabolism and neurotransmitters. Here are 7 factors that can contribute to weight gain.

1. Stress

Increased fat around the midline is often a sign that the body has been under chronic stress.  Cortisol is our main stress hormone that is released particularly when we are under long term stress, and it plays many roles in weight gain.  Cortisol will cause blood sugar spikes, leading to increased insulin levels and the production of fat.  Cortisol also negatively affects thyroid function, slowing down metabolism contributing to weight gain.  As a protective mechanism in response to high levels of cortisol our bodies store fat around our organs.  This not only leads to that dreaded abdominal fat, but also increases the risk of heart disease.  Healthy coping mechanisms and stress reduction techniques such as yoga, tai chi, meditation and deep breathing can help regulate the stress response. Studies have shown that herbs such as Rhodiola, Eleuterococcus Senticosus and Schisandra Chinesis have been effective in modulating and normalizing cortisol levels.  Vitamins such as Vitamin C, B5, B6, Mg, Zinc and K+ also help to support healthy cortisol levels.

2.      Blood Sugar Stability

If blood sugar is consistently fluctuating, even within normal ranges, it stimulates the release of insulin, which promotes fat production. Chronic amounts of insulin in the system may eventually lead to insulin resistance and diabetes.  Further, fluctuating blood sugar levels perpetuate carbohydrate and sugar cravings making it harder to make healthy food choices. Stress reduction, daily aerobic exercise and eating foods that are low in the glycemic index will reduce blood sugar spikes. Eating frequently and insuring proper amounts of protein and fiber throughout the day will also help stabilize blood sugar.  Studies have shown cinnamon, Mg, essential fatty acids and chromium to be effective in regulating blood sugar levels.

3.     Behavioural Strategies

Adopting healthy habits promotes sustainable weight loss and long term health.  Remember that one healthy habit breeds others!  The number one rule is don’t overwhelm yourself.  Make it easy by breaking it down to achievable and realistic goals.  Track your progress by monitoring your behaviours and journaling.  Cultivate relationships with health conscious individuals, friends and family. Social support will increase your likely hood of sticking with your health goals.

 4.     Movement Therapy

Walking 30 minutes 3-4 times a week at 60-70% of maximum heart rate can go along way in improving mood, making you feel motivated and promote weight loss.  Make exercise a daily habit that is as vital and non-negotiable to health as brushing your teeth.

5.      Sleep and Hydration

Sleep deprivation promotes insulin resistance and cortisol production. Healthy weight and insulin sensitivity requires an optimal level of 8 hrs of sleep/night. Individuals that  are chronically dehydrated often mistake thirst for hunger.  Drinking more water and staying hydrated will give you more energy and make you feel full longer.

6.     Fat Metabolism

Studies have shown deficiencies of certain key vitamins such as Vitamin C, B6, B3, Zinc and Mg  adversely affect healthy fat metabolism.  Correcting nutritional deficiencies can allow your body to optimally breakdown fat.

7.     Neurotransmitter Connection

Neurotransmitters are biochemical signals  your cells use to communicate.  Serotonin and dopamine are two neurotransmitters that affect your mood and “feel good” centers of your brain.  People who are emotional eaters often need support in the functioning and production of these signals.  Certain vitamins and amino acid precursors can help increase these neurotransmitters and significantly help in emotional stress related over eating.

To book a free 15 min consultation or an appointment with Dr. Arjomand, ND please call 519-823-1450.