How To Customize Your Nutrition For Weight Loss
Posted on October 31, 2017 by Amy Krasner
If you are still searching for your weight loss solution you have probably been on a long, frustrating, and emotional journey. Maybe you have tried various diets and exercise programs and you’re still not getting the long-term results that you want.
It doesn’t help that wherever we look (magazines, billboards, TV commercials) weight loss is promoted as a quick-fix process. For example ‘lose 20lbs in two weeks’ or headlines that read ‘How she reduced two dress sizes in one month.’ Add on to the messages that we get from social media with photos of fitness models, we are almost guaranteed a recipe for disappointment.
By now I’m guessing that you are tired of the dieting, restrictive eating, and yo-yo cycles that you’ve been on. The current methods of calorie counting and point systems are no longer working for you. I want you to know that it’s not just you that they are not working for, these methods are not working for 99% of people who are trying to lose weight. Did you know that there is not a single scientific study that exists to show that diets are a successful method for long-term weight loss? And, that recent studies show that many diet methods actually slow down your metabolism?
You must be thinking, there has to be a different way?!
You are correct. There is a different way to approach weight loss that doesn’t involve calorie counting, points systems, extreme exercise, and restriction. Your body is so much smarter than that! It’s time to take a look at various physiological and emotional factors that might be standing in your way from achieving long term results.
Some of the common physiological areas that I see on a daily basis that hold people back from weight loss are:
- Blood sugar imbalance: this is the first place that I begin to work with my weight loss clients. When your blood sugar is swinging up and down all day it is stressful for your body. It also has a cascade affect on your other hormones such as estrogen, progesterone, and testosterone. Blood sugar imbalance often leads to sugar cravings, overeating, binge eating, and a feeling of having a lack of control with food. These eating habits often lead to weight gain and fuel the cycle of fluctuating blood sugar levels.
- Food sensitivities: the seven most common food sensitivities are gluten, dairy, soy, sugar (yeast), eggs, corn, and coffee. If you have undiagnosed food sensitivities these foods could be making your body hold on to fat. Food sensitivities don’t always show up in the form of digestive discomfort, they can also show up as fatigue, muscle pain, mood fluctuations, skin rashes, and difficulty losing weight.
- Thyroid imbalances: your thyroid is responsible for controlling your metabolism. If you have hypothyroidism or an auto-immune thyroid disorder called Hashimoto’s it can lead to rapid weight gain and difficulty losing weight. Thyroid disorders are highly under diagnosed and are often missed in Western medicine because doctor’s only test part of the thyroid function instead of looking at the whole picture. If you have only had your TSH checked, ask your doctor to check your Free T3, Free T4, and TPO levels to see if your thyroid is functioning properly.
- Parasites, Bacteria & Yeast: due to exposure to processed foods, antibiotics, stress, and various other factors our gut micro-biome can become compromised. This leads to lower amounts of ‘good gut bacteria’ in our gut which lowers our protection against parasites, bacteria and yeast overgrowth. When your immune system is constantly protecting yourself from foreign invaders like a parasite or too much yeast, it puts an internal stress on your system which can make it difficult to lose fat.
- High Cortisol: when your body is in a chronic stress mode it tries to protect itself by holding on to fat. This is a built in mechanism that has been engrained in our nervous system for thousands of years. Not to mention that high cortisol levels also increase inflammation in the body and produces toxins which both contribute to difficulty listing weight.
In addition to the physiological factors of weight loss, there are many emotional/ mindset patterns that might be keeping you stuck in your same eating habits. If you feel like you know what you ‘should’ be eating but you just can’t seem to make the healthy choices then it’s likely that we need to address your eating psychology. For many of my clients weight loss is not just as simple as following a meal plan. We need to dig deeper to create a healthier relationship with food.
Through my customized nutrition programs I work with my clients to uncover the physiological and/or emotional causes of their weight loss challenge. Before putting together a plan I always look at:
- Health history (do you have any pre-existing health conditions)
- Symptom survey (what symptoms are you currently experiencing?)
- Family health history (are there any health conditions that run in your family)
- Current nutrition (based on what your are currently eating what might be missing? are you eating enough? are you eating according to your body type? are you fueling your body right for your exercise levels?)
- Food preferences (what foods do you like? what foods do you not like? what types of flavors do you enjoy?)
- Lifestyle factors (do you cook or eat out? what does your schedule look like? what are your stress levels? what are your sleeping habits? etc.)
- Personality type (are you an ‘all or nothing’ person? do you say ‘yes’ to everyone else but not to yourself?)
From there I walk my clients through 3-month step-by-step program that includes everything from grocery shopping tips, to meal planning, and figuring out what to eat at restaurants.
I also know that weight loss can be a very emotional journey. There are psychological and emotional components that influence food choices that need to be addressed as well in order for any eating plan to be successful.
With one-on-one coaching I provide plenty of support along the way. If you are tired of dieting and want to try a different approach to weight loss, fill out my online application or call me to schedule an introduction phone call. I work with clients in my San Diego office as well as online through video conferencing for anyone who doesn’t live in San Diego.