How to lose weight … slowly!

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I don’t like to use the word diet, as that implies a sudden change in what you are eating for a short period of time.  Losing weight, in a healthy way, requires a lifestyle change.  No, you won’t be dropping kilograms each week, but you will slowly notice that your clothes are a bit looser, you have more energy, and that you just feel happier. Everyone has their own reasons to lose weight and become healthier.  Find yours and start today.

There are basics that apply to everyone, which I will talk about in this article, but each person is going to be different.  If you eat and exercise the exact same as someone else, you won’t both lose or gain the same amount of weight, or both be your healthiest self. When I was taking my degree the college had a program called “Be Your Best Self”.  I love this title because that what’s its all about.  It’s not about how you compare to someone else. Be the best you, you can be.  Finding the healthiest lifestyle for you may take some trial and error, but you will get there eventually, and you will feel better for it.

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The most important part of a healthy lifestyle is what you eat. If you have seen me as a patient, you know my plate analogy.  Cut your dinner plate in half and put veggies on one side.  On the other half, make two-thirds protein and the last third carbohydrates. If you have a sweet tooth it is usually because you are not eating enough protein.  Make sure you have protein in every meal as well as plenty of good fats to make you feel fuller longer. Don’t be afraid of healthy fats.  I have lots of information on my blog explaining why you need them and which ones to pick. Drinking plenty of water is also important for losing weight as it helps make you feel full and improves your metabolism.

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What you eat is about 80% of losing weight, but exercise is still needed to achieve a healthy lifestyle.  It improves cholesterol, blood pressure, diabetes, polycystic ovarian syndrome, depression, sleep apnoea, sleep, arthritis, immune health, and how you look and feel. Just to name a few. It will also help you lose weight when combined with other healthy lifestyle choices. Read here for tips on how much you need to exercise.

Last, but certainly not least, you need to get enough sleep and reduce your stress level. If you need help with sleep, check out my blog article with some sleep hygiene suggestions. In times of stress, our bodies like to hold on to fat ‘just in case’.  Make sure you are getting enough rest at night, and taking time during the day to let your body and mind relax.

Food intolerances and other digestive issues can be a barrier to losing weight and being healthy.  If you are eating foods that don’t agree with you, your body could have a lot of inflammation. As with stress, it makes your body want to hold on to fat ‘just in case’.  If you have any digestive issues, make sure you talk to your local naturopath so you can start on your journey to a healthy lifestyle.

 

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Cancer Prevention

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Nobody wants to have cancer, but everyone has been touched by it in some way. The good news is that research estimates that only 5-10% of cancers are hereditary, meaning that 90-95% are due to lifestyle and environmental exposures and are therefore preventable. Some exposures such as pollution in the air we breathe are difficult to avoid, but there are many other steps we can take to minimise our risk of getting cancer.

The leading cause of preventable cancer is still smoking. But I’m sure I don’t need to tell you that it is bad for you so I won’t waste words here.

After not smoking, keeping yourself at a healthy weight is the most important thing you can do to prevent cancer. Obesity actually changes your hormones, causing increased inflammation, which can lead to cancer. Now I don’t want you to start the next trend diet. Very slow (as in 1-2kg per month) weight loss is the best for keeping off the weight. And the best way to do this is to just eat well and start exercising (exercise also independently decreases your risk of cancer!).

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Besides causing weight gain and diabetes, research has found that sugar is a cause of cancer in and of itself. It was estimated that “in 2010, sugary drink consumption was responsible for about 184,450 deaths worldwide, with 133,000 deaths from diabetes, 45,000 deaths from cardiovascular disease and 6,450 deaths from cancer.” Recent research has discovered a possible mechanism. When we consume excess sugar, it feeds cancer cells. Now you may say that you don’t have cancer so it doesn’t apply to you. Our bodies are constantly making cancer cells, which our immune systems usually deal with before they get out of control. But if you are consuming more sugar than your body can handle, the cancer cells may win over your immune system.

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You also want to keep your digestive system and your gut flora (bacteria that live in your gut and keep you healthy) happy. Dysbiosis is when you have improper or a lack of gut bacteria and this is associated with some cancers. The best way to have a happy, healthy gut is to eat plenty of fibre-rich fruits, vegetables and legumes while minimising your intake of processed meats, which the World Health Organization has declared a cancer risk. Fibre is needed for proper digestion and can help to prevent colon cancer. You also want to eat most of your produce as organic because preservatives and pesticides can kill your friendly bacteria as well as increase your risk of ovarian and other cancers.

Although the government guidelines like to encourage everyone to drink lots of milk, data from some very large studies including the Nurses’ Health Study, has actually found an increased risk of some cancers with increased consumption. Not to mention that the Australian dietary guidelines say it is ok to drink sugar-laden flavoured milks and yogurts so that people are getting a double whammy. There are lots of other foods that contain plenty of calcium. The vegans of the worlds do not go around with rampant cases of osteoporosis.

The American Cancer Society says that half of all men and one-third of women will develop cancer in their lifetime. Don’t let yourself or your loved ones be part of this statistic. Talk to your local naturopath for advice on how to minimise your risk of cancer.