Do you have big plans for January? Many of my
patients say they’d like to take control of their health in 2020. That often
includes losing some extra pounds. That’s why I always host my 14 Day Whole Health
Cleanse weight loss kick-start class in January to help patients get back on
track, focused on a healthful, clean, plant based diet that they can continue
all year long.
However, it’s always important not to get
caught up in the numbers on the scale. Instead, a good alternative goal is to
focus on lowering your body fat (but only if that would help your general
health) and raising your energy levels. In other words, your goal should always
be to improve your overall quality of life, not to chase after an often-elusive
number on a scale.
No matter why you want to lose weight, it’s
important to approach your New Year’s resolution with a strategy. That will
raise your odds of success. (Here’s a sobering fact: About 80 percent of New
Year’s resolutions are abandoned by February.)
The Run-Up to the New Year
Think about it. We often coast through
December, eating, drinking, and neglecting our usual fitness routine. Then
January arrives and we expect our body to adjust to an austere new regime. It’s
no wonder that many people give up.
Believe it or not, it’s possible to prime
your body to get ready for January’s resolutions while still enjoying the
holidays. That includes revving up your metabolism so it’s ready to deal with
dietary changes. And it’s even possible to do this during the busy month of
December. Here are some steps that can help.
7 Ways to Avoid Packing On
Extra Pounds This Holiday Season
1.
Watch What You Eat
This is not just
about how much you eat. The macro and micronutrient choices you make when selecting
your food can change how efficiently your body metabolizes fat. In particular,
include a source of protein with every meal. One reason for this is that it
helps your body maintain muscle tone. (You can lose muscle when you lose
weight, which slows your metabolism.)
2.
Don’t Cut Back On Sleep
Since we’re not
technically moving during our sleeping hours, it doesn’t seem like that time
should impact your base metabolism. However, researchers have found that
getting adequate sleep, which for most people is around eight hours, is
essential to good metabolism.
3.
Develop a Herbal Tea Habit
While you’re
celebrating the holidays, consider switching some of that eggnog and champagne
for herbal tea. Not only is it lower in calories, you will be consuming more
water, one of the main catalysts for weight loss, and warm water is soothing to
your digestive system which improves metabolism. Peppermint tea is particularly
good for a stomach that’s complaining about the extra food, whereas Chamomile
sets you up for a good night’s sleep, and Rooibos tea is full of antioxidants
as well as being a natural energy booster.
4.
Get Enough Vitamin D
During the winter,
and especially before you make any dietary changes, it’s a good idea to check
your Vitamin D levels. In addition to its many other health benefits, new
studies have found that vitamin D can help with weight loss. In one study,
women with adequate levels of vitamin D in their bloodstream lost more weight
than women who were deficient in vitamin D.
Note that it can
be difficult to get enough vitamin D through diet alone. And at this time of
the year, we often don’t get enough sun exposure to generate our own vitamin D.
Supplementation is key this time of year. My favorite is Orthomolecular brand
Liquid Vitamin D-3 with K-2 drops.
5.
Top Up Your Magnesium
Magnesium helps
with many processes in your body, so many that a deficiency of magnesium is
quite common. Although it may not directly impact weight loss, having adequate
levels of magnesium can help you sleep more deeply, regulate your moods, and
control your blood sugar. Those are all important elements to maintaining a
healthy metabolism. Good sources of magnesium include leafy vegetables, nuts,
beans, and dark chocolate (>80% cacao) as well as magnesium glycinate and
magnesium citrate supplements.
6.
Eat Probiotic Foods
Before you even
start ramping up your healthy eating routine, get your gut in shape (from the
inside!). Healthy gut flora can help with weight control. In fact, the makeup
of the gut bacteria of overweight or obese people is typically different than
that of people of healthy weight. In addition to fermented foods like kimchi or
yoghurt, taking a high quality probiotic supplement in December can boost your
gut bacteria levels. Not only can probiotics pave the way for better digestion
in January, they also boost the immune system which makes for a healthier social
season.
7.
Stay Active
Yes, it’s hard
when you’re busy. However, continuing to stay active will make it easier to hit
the gym when you’re ready to ramp up your routine. Not only will your muscles
stay limber, but you’ll also be taking steps to prevent your mind from slipping
into a winter funk, which can impact your motivation.
The good news is
that it doesn’t take too much to maintain your base fitness levels. Remember:
It’s better to do a bit, every day, then to be a weekend warrior. So fit in
some 20-minute workouts, try a short YouTube cardio video, or meet some friends
at yoga (or even walk around the mall!). Your metabolism will be grateful that
you did come January.
If you’re focusing
on sustaining your metabolism so that you can crush those New Year’s
resolutions in 2020, make sure you include strength training. Simply put, the
more muscle you have, the more efficient your metabolism will be. Even when
you’re just sitting still, you’ll burn more calories. If you’re not sure how to
begin with all these tips, the best plan is to speak with an expert! We’d be
happy to help you create a unique plan that suits you.
Yes, improving your metabolism can feel
like a daunting task this time of the year. However, taking a few simple steps
now can help get ready to meet your New Year’s resolutions head on!
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