Have your doctor run blood tests for thyroid and vitamin deficiencies. Being overly deficient in certain vitamins like D, B-12, magnesium, and iron can make you feel run down, depressed, and work against your body's natural systems which, in turn, can add fat to your body. An under-active thyriod has physical symptoms like increased sensitivity to cold, low energy, brain fog, depression, joint pain, low libido, puffy face, ridges in the fingernails, thinning hair and an inability to lose weight despite a well managed diet. If you have more than 3 of those symptoms, have your doctor run tests for BOTH T3 and T4. A simple thyroid stimulating hormone (TSH) test may not tell the whole story.
6.5 Hours of Sleep Per Night
Studies have shown that when people are sleep deprived they reach for sugar and carbohydrates at a much higher rate than those who get a minimum of 6.5 hours or more. The body is trying to make up for the lost energy by getting an all too temporary sugar rush. Lack of sleep increases stress levels and creates more opportunities for emotional/stress eating.
Get Active! Lean Muscle Burns Fat
Lean muscle burns fat, lean muscle burns fat...use it as a mantra to get yourself moving! Put exercise on your schedule, sign up for a weight loss challenge, find a work out buddy, join a gym, go to youtube and find a tutorial on quick exercises you can do at work, get a pedometer--whatever works for you to get you moving regularly.
Cut Down or Cut out the Alcohol
When you consume alcohol your liver will prioritize clearing the “poison” (alcohol) from your system over burning fat. So as soon as you introduce alcohol, all fat burning comes to a STOP until your liver has dealt with the alcohol. Alcohol also suppresses the “stop” functions in your brain, so you will continue to eat and drink long after you have had enough, and push you far PAST full
Trick your Body & Mind
Swap out your dinner plates for smaller ones. We tend to fill our plates, and the eat everything on them. Making your plate smaller decreases the risk of overeating and doesn't leave you feeling deprived.Swap the bowl of ice cream for a bowl of cut up bananas and blueberries or strawberries with whipped cream or yogurt...yummmmm Before indulging in bad foods like burgers, pizza, or fried chicken, eat a big salad and drink a full glass of water. When eating the bad stuff, eat very slowly and mindfully. You will eat less of the bad stuff and feel better for it.
Set a Goal Date
Whether it is a date, (6 months or a year from today) a milestone (birthday or anniversary) or an event (holiday or reunion) when you have a particular date or event in mind, it can be a motivating factor and keep you focused.
Stress is a trigger for Emotional Eating, So find a way to Difuse it.
Walk away from the stressful situation (if possible) and do something you enjoy: play with a pet, have a cup of tea, read a book, or simply take 5 deep breaths.
Plan for Succes not Sabotage
Keep the “bad foods” out of the house, and avoid the isles in the grocery store that have them Change the channel during food commercials and stop watching the Food Network/cooking shows. Studies have shown that people who watch food channels/shows consume 500 more calories a day than people who do not watch the food channels If you continue to eat/snack after dinner or when you are not hungry, brush/floss your teeth and if you are still tempted, pop in a piece of sugarless gum.
Choose a weight loss plan that is easy for you to stay on long term. Keep in mind the weight wasn't added in a month or two, so using a radical diet with the expectation of the weight coming off in a month or two is unrealistic and sometimes downright unsafe. Be patient with your body, and if you hit a plateau, be flexible enough to tweak things a little, and your body will eventually respond to the changes in your eating and exercise patterns.
More healthy Protein in your Diet
Proteins are complex and require more effort to digest, therefore protein stays in your stomach longer, and makes you feel fuller longer. Healthy sources of protein include fish, tofu, white meat chicken, nuts, and beans. If you start your morning with protein like eggs or egg whites, you will have more energy and blood sugar remains much more stable.
Drink Lots of Water
Studies demonstrate that drinking water is associated with long term weight loss. Your body can confuse dehydration with hunger, so keep yourself well hydrated and drink lots of water. Water is filling, so drink a tall glass before every meal. More benefits of keeping well hydrated include burning calories more efficiently, revving up your metabolism, and improving skin tone and texture.
Studies have shown that simply by taking the time to write down what you eat, can actually double your weight loss. A food diary also allows you to take an honest look at how much you are consuming.
***There are calorie counting/food diary apps for smart phones***
My favorite is My Fitness Pal www.myfitnesspal.com
Work with your Metabolism
There's an old saying that sums up the metabolism to a tee: “eat like a king in the morning, a queen in the afternoon and a pauper in the evening. It is excellent advice for shedding excess fat quickly. Many of us skip breakfast because we don't have the time, and maybe we even gloss over lunch as well, but it just undermines our metabolism and makes us overeat at dinner time. Those kind of bad habits slow the metabolism, and packs the weight on. Eat a minimum of 3 small meals a day, and teach your body to “snack healthy” between meals by having nuts, an apple, or a protein bar handy for the mid-day munchies.
Supplements are key for weight loss
Doctor Oz Favorites
Green Coffee Bean Extract
White Kidney Bean Extract-a carbohydrate blocker
Raspberry ketones are fat burners--regulates adiponectin, a protein used by the body to regulate metabolism.
Best when used in combination with regular exercise.
Liquid Melatonin (drops under the tongue)
5-HTP is a mood elevator and a sleep regulator (the active ingredient is tryptophan-the stuff in turkey that makes you feel good and sleepy)
Bach's Rescue Remedy Sleep uses flower extracts to calm the mind so you can drift off to sleep
Get your gut right
Potent probiotics will give your digestive system a proper balance to help you move out the bad and keep the goodArtichoke leaf extract helps to control any yeast overgrowth in your intestines by poking holes in the yeast cells, and it has the added benefit of lower cholesterol in some people.
Rev up Metabolism
Vitamin B-12 raises your energy levels, revs up metabolism and helps you deal with stress better!Green Tea, Cayenne pepper supplements stimulate your metabolism
CoQ10 (particularly important for those taking statin drugs)
Magnesium helps your body convert more of your body's vitamin D into fat burning energy AND it helps keep your stress levels low.Amino Acids like tyrosine, and taurine
Green Coffee Bean Extract
Raw Apple Cider Vinegar (always dillute, never consume straight)