What To Do About Weight Gain
Dec 05, 2023
Did you know that it's estimated that most people gain between 10-25 pounds this time of year? With all the parties and holiday goodies, it's almost impossible to stay on track with your health.
On the other hand, many people are thinking about New Year's resolutions, or just changes in the new year, like getting rid of things that no longer serve them and finding ways to do less to cut down on the stress in their life.
Contrary to popular belief, weight gain is more than just calories in and calories out. Weight gain can be caused by a diet high in refined carbohydrates, sugar, and hydrogenated oils; a sedentary lifestyle (which causes a loss of calorie-burning muscle tissue); genetics; stress; lack of sleep; insulin resistance; environmental toxins; and some medications.
I know that's a lot, but there are things that you can do.
Start with foods.
Here is a list of foods that you want to try to eat less of - Sugar, refined carbs, processed and packaged foods, produce with pesticides, soda and other sugar-sweetened beverages & alcohol.
Here is a list of foods that you want to eat more of - Leafy greens, cruciferous vegetables, pumpkin, carrots, squash, berries, wild-caught fatty fish, poultry, grass-fed beef, eggs, coconut oil, olive oil, avocados, seeds, nuts, dark chocolate, stevia, asparagus, monk fruit.
You can also try some time tested solutions recommended by Dr. Josh Axe, a Functional Medicine Doctor:
- Collagen Protein powder - Supports muscle growth and metabolism. Take 10 to 40 mg. daily
- Matcha green tea - Promotes healthy metabolism. Drink 2 cups daily
- Digestive bitters - Reduces dampness and phlegm. Take as directed
- Ashwagandha - Supports thyroid health and hormone balance - start with 500 mg. daily, and increase gradually, up to 1,250 mg.
- Astragalus - Supports spleen and digestion. Take 1,000 mg. once or twice daily.
To round out your whole health, try the following recommendations: To boost metabolism, do high-intensity interval training and strength training. Reduce stress with meditation, yoga, prayer, daily downtime, and digital fasting. Bolster joy by spending time with people you love.
I want to help you get a jump-start on your health plans for the New Year. I want you to expect more in 2024 and get to better health. It is possible to have your healthiest year ever. That's my goal in 2024 - what about you? Are you ready to do it with me?
Do you find yourself eating for every other reason than being physically hungry? Do you find that food is the thing that gives you courage and comfort when nothing else can? The thing is, in order to change any habit, you have to be aware of what the habit is that you want to change.
Do you struggle with eating emotionally? Getting the mindset right is the hardest thing. Figuring out the why around emotional eating is key. When you have your mindset right, your food and your life will follow.
Unpacking the "layers of stuck" in your mind will set you on a path to emotional eating freedom.
This workbook will help you develop a healthier relationship with food by identifying triggers to emotional eating and help to develop healthier coping mechanisms so that you can learn to live your life with food.
Click the button below to get your copy of the workbook.
