Listen, I am anti-diet culture but I am not anti-sustainable weight loss.
It really isn’t so much about the constant overeating that is the cause of weight gain. Most people don’t do that. The cause is the sneaky inflammation that causes carb and sugar craving and really is a drain on your metabolism. The sugar from those carbs causes the slow down or inability to lose weight and belly fat. Plus, that leads to poor energy and you just feel, well…bad.
You can do what others do which is exercise really hard and spend a lot of time not seeing results while jumping from hungry fad diet to hungry fad diet. However, if you don’t address the root problem, you will keep wasting your time.
So, what is inflammation and how do you decrease it?
This is the stuff I cover in my SOS (Suz on your Shoulder) Program (fyi, you can sign up for free for 7 days!), but let’s first discuss…
PFF: Protein, Fat, and Fiber at every meal make maintaining or losing weight no big deal. This is where you start to rev your metabolism AND prevent inflammation. It keeps your blood sugar nice and even and allows your body to exist in a fat-burning mode. Truthfully, this ensures you are supporting your body.
- Protein – this protects your lean muscle. You want to keep all the muscle you can because that is your storage tank for carbs.
- Fat – this will help you feel fuller longer and slows those blood sugar spikes (which is KEY when it comes to keeping your body in fat-burning mode!) It’s so good for your brain, satiety, and hormones!
- Fiber – This is the indigestible part of a carb. High fiber carbohydrate foods help your body stay in fat burning mode. You will find fiber in whole grains, legumes, fruits, and vegetables. This is your #1 inflammation fighter, plus it will cause your stomach to stretch, keep you full for hours, and help balance your blood sugar.
Remove Inflammatory Foods: Packaged and processed foods, even the ones that say “Healthy” or “Natural”, are often filled with ingredients, such as vegetable oil, that help cause inflammation.
Look at your packages in your pantry. Look for words like vegetable oils, safflower, sunflower, canola, corn, soybean. You will be shocked at how many of these products you probably have.
Oh, if you are intolerant to a food, your body will respond with inflammation as well. If you know a food bothers you (common is dairy and gluten) it’s time to skip these foods.
Exercise: Exercise is part of the healthy living equation. The best form of exercise for you to do is the one you will do. After that, weight-bearing exercises. This can be yoga, Pilates, HIIT, Barre, swimming, running, walking, hiking, rowing, biking, to name a few… Weight lifting is a low impact but high metabolic impact workout. It will increase your metabolism without causing inflammation.
Take care of your Gut: If anything can leak out of your gut, it causes inflammation. That means you need to feed those gut “bugs” food they LOVE (Fiber) so that the lining is nice and thick. This gut lining is your defense against the toxins getting into your bloodstream and causing havoc. If you have years of eating inflammatory foods/meds/ chronic stress, your gut lining will actually wear thin.
So, when toxins hit your blood, your body protects you with an inflammatory response. You can go down the supplement route like probiotics, omega-3, digestive enzymes, glutamine, & collagen to help, however, the best place to begin to heal that gut is with PFF (Protein, Fat, & Fiber), plenty of sleep, & lowering stress.
Sleep: When you get enough sleep, your body heals. Want inflammation to go down (start with the food) but give your body time to heal from the day. We heal with adequate sleep. If you are getting up early for bootcamp and skipping sleep, you are in for an inflammation spike. Try it, sleep in – skip the class and watch your weight drop.
If you read through this and anything jumped out at you and you thought…..THIS is what is holding me back from results…
Then you need to start with my SOS (Suz on your Shoulder) Program.
It’s a bite size nutrition education course broken down into 3-4 minute audio texts that deliver right to your text messages each day. It will teach you what you need to be eating! It’s a $49 month value but you get to start for FREE for 7 days. After that, it’s only $15 a month.
$15 a month can change your life. SOS (Suz on your Shoulder) exists to clear up food confusion so that you can win at losing weight, stop suffering, and love your life.
I’ll talk to you soon!
PS – Grab my list of Favorite Fiber Finds, Here
Originally posted 2020-05-30 07:39:15.