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Hi! This is Dr. Trish Murray. I am a Doctor of Osteopathic Medicine, and I’ve practiced for many years in the beautiful White Mountains of New Hampshire. My clinic is called Discover Health Functional Medicine Center. I originally trained in internal medicine, and I was a primary care internist after my residency. But actually, as I practiced as an internist, I realized that prescribing pill after pill for chronic diseases was really not helping people get better. It was not helping them restore their health. And so, I went on to specialize in traditional osteopathy and essentially non-surgical orthopedics. I became a pain specialist.
Also, over the years of practicing this, I’ve realized that the chronic toxicity, chronic inflammation, chronic hormonal imbalances, and chronic infections that people have seem to be the root cause of why they have chronic conditions in the first place. I learned of the Institute of Functional Medicine, and I’ve gone on to become a specialist in functional medicine. It is practicing this specialty that has led me to doing these podcasts and my present mission of empowering you to restore and optimize your own health through education, community, and support. If you like this talk and would like to learn more, please go to my website discoverhealthfmc.com.
Welcome, everyone, to Natural and Permanent Weight Loss! I’m Dr. Trish Murray, founder of Discover Health Functional Medicine Center. I absolutely love supporting people who are motivated to improve their health. I am motivated to help you remove compromises from your life so that you can experience and achieve all of your weight loss and health goals and aspirations, and most importantly – maintain them!
My vision is for everyone to realize that you have the power to control your own health. My mission is for everyone to age with dignity; staying as active as you choose; maintaining your independence, your vitality, and your productivity for as long as you choose; making sure your mind remains sharp and clear for as long as you choose; and that’s only the beginning! You can truly live and play as long as you want rather than simply just existing.
We have a Discover Health Functional Medicine Center Facebook page, that’s our business page. If you go there first, if you haven’t joined already, then simply look for the place on our Discover Health Functional Medicine Center Facebook page to request to become a member of our Facebook Group. That’s a closed group, but everybody, of course, that wants to join can! And once you’ve joined then you’ll get access to the different conversations and questions that people ask. We just did an elimination diet group and people were posting recipes and pictures of things and talking about their challenges as well as their successes. By all means, please make sure you join our Discover Health Facebook Group. Again, tomorrow we will post a whole bunch of links of the different things I’ll be talking about tonight.
SUSTAINABLE WEIGHT LOSS
While we’re all accustomed to hearing ways that claim to help you lose weight quickly, the reality is that the majority of these methods are either unhealthy, unnatural, or unsustainable. More often than not, they’ll be all three of these things.
How many times have you felt like you were making progress in your weight loss goals, only to find your efforts go to waste as anything lost piles right back on once you take your mind and focus away from the ball, if you will? The issue here is not just the lose weight/gain weight cycle, it’s the energy and effort you’re wasting each time it happens. Each time you’re stressing out about returning yourself from one of these extremes.
Finding a happy middle ground is key if you’re to achieve any kind of sustainable weight loss. Just as it’s not healthy to never exercise and never eat whole foods, it’s also damaging to over-exercise and obsess overeating well. I’m sure many of you have experience with one or other of these extremes.
SHIFTING THE FOCUS
Only 20% of dieters who lose weight on a diet end up keeping it off in the long term. Folks, that’s only one out of five! With the current obesity stats as they are in the world today, this figure is just too low to be helpful in any way to those struggling to improve their health. Why is it this way?
With the varying arrays of mixed messages in the media regarding what is healthy and what will work to achieve sustainable weight loss, it’s easy to see how so many people have wound up misled and confused. We need to shift the focus away from achieving numbers and sizes and start to focus more on achieving health. When you shift your focus towards achieving optimal health instead of lowering your weight to fit some idea of what you think it means to be healthy, you allow yourself the space to cultivate balance in your life. Balance means to find a healthy, achievable, sustainable lifestyle change that also supports and promotes weight loss where necessary.
There’s an article entitled “10 Ways to Shift Your Focus from Losing Weight to Gaining Good Health.” The author is Jo Ettles. Jo talks about, in this article, the diet cycle typically flows like this: we start an extreme diet and do okay at first and then we feel restricted and deprived, the cravings commence, and we give into temptation, we are consumed with guilt, we rinse and repeat this process day in and day out and for many years year in and year out. Sound familiar?
Some of the ways of shifting your focus that this person talks about in the article, for example, one way is to change the way you set goals. “If you struggle with the scales and are always disappointed with your weigh in results, take a break from weighing in. Instead, set goals based on positive changes such as eliminating soft drinks permanently, eating more fruits and vegetables daily, enrolling in an exercise class, introducing meditation into your daily routine, walking an extra ten minutes every day.” When you set goals based on positive changes, one at a time, you’ll start to see improvements that will be positive and sustainable. Set goals that help you change your habits.
The other thing she talks about is listen to your body. “Your body is constantly communicating with you. Are you paying attention? When you really listen to the signs and symptoms your body is giving you, whether it be hunger, pain, or fatigue, you are actually developing an understanding of what it means and when it needs it. Instead of focusing on losing, focus on listening.”
Another shift that’s talked about in this article is embrace healthy eating as a lifestyle. “Let’s face it, diets may work in the short term, and we may lose some weight in the process, but more often than not, when we stop the diet, we gain back the weight we have lost and then some. When you accept that healthy eating should be a lifestyle seven days a week and not a short-term way to achieve weight loss, you will see results. Focus on permanent changes that will last a lifetime.”
The final one I’ll bring up here from this article is, “as you make changes and start to feel healthier and more energized, really focus on all of the wonderful steps forward you have taken. When you focus on the positive changes you have made and the goals achieved, this is a surefire way to stay motivated. It will fuel you to make even more healthy changes.” Keeping a journal and celebrating your achievements with things other than food is a great way to stay motivated.
BACK TO BALANCE
You’ll find that the more you bring your body back into balance and incorporate healthy habits into your everyday life, the less you need to focus on the actual process of losing weight. Your body will balance itself out and over time eventually settle at a natural weight. It’s not just a balance in the foods you eat, however, it’s a balance between numerous factors such as activity, rest, food, detoxification, decreasing environmental triggers to inflammation, and stress management.
Being honest with yourself about negative eating habits or non-existent exercise regimens, being willing to go through a detox to identify food sensitivities but realizing that you need help to shift your brainwaves or subconscious belief patterns, and then doing something to actively change this can be your answer to ensure lasting weight loss. Focusing on forming new habits and gradually shaping a new lifestyle.
For example, Jim and Susan are both examples of people who came to us at Discover Health Functional Medicine Center and admitted from the start that they had difficulties being consistent no matter how many diets they had been on and lost weight or stopped eating sugar, it was not sustainable and they always gained the weight back. So, instead of starting with more diet recommendations, I’ve recommended a biofeedback modality for the brain called neurofeedback. This is like going to physical therapy for your brain. It helps bring your brainwaves into an optimal range and shift subconscious patterns.
After going through a course of neurofeedback, Jim has been able to proceed through an elimination diet to detoxify his system and identify his food sensitivities. In one month of doing the elimination diet he has decreased his blood sugars so much that he has gone from three medications for his Type 2 diabetes down to none! Yes, that’s right – zero medications presently for his diabetes, and his blood sugars are doing great!
Susan, another personal example, had been going through a diet program that was not ours at Discover Health Functional Medicine Center. She actually was on a liquid diet that was being overseen by a hospital institutional program. She had done it before, and she had lost a lot of weight but every time she gained it all back plus more. Again, I said to her, “Well, the problem is when you go back on solid foods, you’re not having consistency.” For her I also recommended neurofeedback. She did a course of neurofeedback, and as a result, folks, she has gotten off the yo-yo wagon and over the last year has lost over eighty pounds! I think she’s up to 100 pounds and has a whole new lease on life.
WHY DO PEOPLE REGAIN LOST WEIGHT?
There are numerous reasons for this, and as all body types and lifestyles are different, it’s hard to generalize. There are some common factors which have been experienced by a large amount of dieters, however.
- Restrictive Diets. Extreme-calorie restriction can play havoc on your metabolism and upset hormones which help regulate your appetite. Both of these things can contribute to the weight gain that happens when you stop the diet because you’ve slowed your metabolism and thrown off your hormonal balance. This does not properly message you when you are full. This is notorious for causing excess pounds to pile on once the extreme calorie restriction is broken.
- Wrong Mindset. Thinking of a diet as a quick fix instead of a long-term solution or also thinking of a diet as the only thing necessary to cultivate a healthy, balanced life is the number one place where people go wrong in their attempts to achieve lasting weight loss. The key is to change the mindset first, then to focus on the rest.
- Habit vs. Rules. Diets often follow rules, the concept of which can be discouraging to anyone used to being a little bit more flexible in their eating patterns. The ironic part of this is that a healthy, balanced relationship between food and exercise is by nature very flexible. So, the strict regulations and restrictions of ‘diets’ are proved completely unnecessary.
Now let’s start talking about some different foods and food groups.
Adding more protein to your diet, alongside a good balance of other vital nutrients, has been proven to assist with weight loss. The reason for this is that protein contains amino acids which are highly effective at breaking down food, increasing metabolism, and assisting with digestion. A diet high in protein will also help you feel fuller for longer, meaning that food cravings will be reduced and any tendency to overeat or binge eat will be less likely to occur.
Breakfast like a king. Eating a breakfast high in protein is the key to ensuring you’re set up for a productive, energized, and nutrient-filled day, as it will keep you full for longer and give your body the kickstart it needs to start metabolizing. This means digesting both the food you eat and whatever experiences your day has to offer you.
There are a lot of folks out there that may be vegetarian or vegan and the grains such as oatmeal and a nut milk such as cashew or almond or milk can be a higher protein over the typical cereals that people are eating. You top that with some fresh fruit to add to the taste. Chia seed pudding is a lighter option, and again making this with nut milk is a great way to add to your protein intake. Actually, sprinkling chia seeds on anything really is a good way to increase some protein. Any dish including eggs, avocado, spinach, and other greens are guaranteed to satisfy your protein needs.
Also, changing our cultural mindset, again back this concept of mindset around breakfast, can also be very liberating. Such as eating dinner leftovers for breakfast, for example. I just completed a three-week detox elimination diet with the ten people in the class all doing it together at Discover Health Functional Medicine Center. During this time, I eliminated many of the typical food triggers including eggs. So, for breakfast many mornings I had chicken strips for my protein rather than eggs. It’s really just changing our mindset around what can be eaten at different times of the day.
SINGLE-INGREDIENT, WHOLE FOODS
For a no-strings-attached healthy eating and weight loss experience, it’s vital to increase your consumption of single-ingredient and whole foods. By doing this, you automatically eliminate the added processed additives and preservatives of mystery-ingredient food which do not lend themselves to weight loss. Think of it this way, if you can barely pronounce them or list the components verbally, then how on earth is your body supposed to process them? And the food industry does not want you to feel full and wants you to eat more volume, so you buy more volume. There’s a whole science in the food industry around manipulating our metabolism. Staying away from processed and modified foods is always the healthier option.
The simpler the compounds of our foods, the easier it is for the body to digest them. Not only this, but the benefits of said whole foods will also be maximized as the positive nutrients will not have to extracted from the bad in order for the body to benefit from them.
Whole foods such as brown rice, beans, fruits, vegetables, nuts, and meats or eggs also tend to be very filling, reducing the risk of over-consumption and also providing us with many essential nutrients we need to thrive. The Rainbow Concept that we teach at Discover Health Functional Medicine Center, for example, recommends six to nine servings of all the colors of the rainbow of fruits and veggies every single day. If you reach this goal, you will not be hungry for processed foods and you will get so much more of the vitamins, minerals, and phytonutrients you need to be optimally healthy and allow your body to find its natural healthy weight.
Placing your attention and energy towards ensuring the foods you eat are as whole as possible instead of as low carb or as low calorie as possible is definitely a more effective way of achieving lasting weight loss and feeling like an overall more healthy version of you.
STOCKING UP AND SNACKING
I don’t mean just stocking up your cupboard with healthy, whole foods. I mean stocking up your handbag, your gym bag, your backpack, whatever you carry with you on a regular basis and will have access to if the nibbles hit you.
Snacking should not be seen as a negative thing. It helps with portion control, slower more mindful eating, and also with digestion. Our bodies are on rotation to need and expect something to digest every three hours or so, depending on whether the portions we eat have been balanced and nourishing. This means that having some healthy, whole food snacks on hand to rely on can mean the difference between binging at dinner time or eating just enough to satiate you through breakfast the next morning. Which option sounds more sustainable? Have you been conditioned to view snacking as a bad thing?
LIMIT EXCESS SUGAR INTAKE
Let’s talk about sugar! Folks, this one goes without saying, but we need to understand why. Sugar is one of the founding pillars of unwanted weight-gain, and it has become increasingly deceptive at sneaking itself into the foods we consume. It’s everywhere! It’s unavoidable, and there are so many kinds that it can be difficult to know which kinds are considered okay or even just slightly better than others to eat.
There are so many studies on the effects of sugar intake on weight gain, on weight loss, on heart health, on mental health, and on pretty much every aspect of the word health you can think of. The results are pretty conclusive and have led to a general fear of the s-word among health professionals. One interesting take on the sugar debate is to consider whether it is sugar itself or the quantity of the food consumed which is responsible for the weight gain. The word ‘excess’ is key to developing an understanding of this.
While it’s obvious that consuming excess of anything is generally considered to contribute to weight gain, the empty calories which sugar contains (meaning it carries little to no nutritional or satiation value at all) mean that it is more often associated with weight gain than any other foods. Your best bet is to stay with natural sugars like maple syrup or honey. By definition, folks, a sugar substitute is a food additive that provides a sweet taste like that of sugar while containing significantly less food energy than sugar-based sweeteners making it a zero-calorie or low-calorie sweetener. With this definition you can see that if you want to shift to a whole food lifestyle and avoid processed foods that disrupt your metabolism and hormone balance, then sugar substitutes are the first thing that need to go.
I would like to tell you about one natural sweetener that many of you may not have heard of. It’s called monk fruit. This fruit was grown in the remote mountain highlands of Asia where, yes, monks discovered and cultivated this rare fruit prized for its sweetness. It has been used for centuries in eastern traditional herbalism to increase chi and wellbeing. Monk fruit as a sweetener has zero calories and zero glycemic index, zero additives, and is a 1:1 replacement for regular sugar when you bake. One brand name of this is called Lakanto. Lakanto monk fruit sweetener.
Now, let’s talk about wonderful water. Drinking more water also contributes to lasting weight loss and is a habit we can easily form, as the benefits can be felt almost immediately. Not only does increasing water intake improve digestion, but it has also been known to reduce hunger cravings, shifting the focus away from needing food as a lot of the time our bodies just need more water. By replacing other calorie-laden drinks with water, you can also reduce the amount of liquid calories you consume.
Many health professionals will recommend the standard eight glasses a day as the minimum requirements of water intake. I have also heard recommendations of one ounce for every pound of lean body mass which typically is around seventy ounces a day. Overall, just have a water bottle with you most of the time and eliminate all sugary drinks. You will see almost immediate improvements in your health and your wellbeing. In the end, as with many health and weight loss concerns, the key to establishing how much you should be drinking is simply to become more aware of your own requirements and body type. Listening to your body and taking into account your activity levels of a given day will help you decipher when you need to hydrate. You should be focusing on awareness more than anything else.
One other point I’d like to make about water and your health though is that if you become dehydrated, you will feel more tired. So, when you start to feel tired in the afternoon, instead of pouring a cup of coffee, try reaching for your water bottle instead. Notice the effects over a couple of weeks.
MORE FRUITS AND VEGETABLES
This is a pretty obvious one, yet still people tend to neglect the nutritional power of fruits and vegetables to help fill you up and stop you from craving the sugary, high-carb foods which won’t help the weight loss. The benefits of consuming more fruit and vegetables are endless. They are full of countless nutrients, minerals, and also assist with digestion and gut health. They are full of water, which helps you reach that ever-elusive water need. Most fruit and vegetables are also high in antioxidants and high in density, meaning you will feel full faster.
Research shows we tend to eat the same volume or weight of food every day, regardless of its calorie content. So, if you want to lose weight, colorful and nutritious fruits and vegetables can be eaten at any volume, essentially, without concern. Many fruits and vegetables weigh a lot, which adds bulk to our diets. The difference here between other heavier foods is that veggies are much lower in calorie content.
This isn’t the case, however…the only caveat I’ll say is with dried fruit. The lower density with dried fruit means that it becomes easier to consume more than single portions, increasing the caloric and sugar intake and also the danger of over-eating and increasing your blood sugar. Just something to be aware of if you like snacking on dried fruit. In controlled portions it’s great, but just be careful of over-eating it.
Now, it has been drummed in our heads for far too long, everybody, that all fat is bad and makes us fat. This is bad information. Our brains are 60% fat and require good, healthy fats to function properly. Besides this, every gram of fat contains 9 calories of fuel or energy for your body, whereas every gram of protein or carbohydrate only provides 4 calories of fuel or energy for your body. You’re going to provide more fuel and therefore more energy for your body and brain through good, healthy fats than any other food group.
If you have heard of the ketogenic diet, this type of diet is based on a person increasing healthy fats in their diet and decreasing all glucose-producing foods to shift the fuel their body runs on from glucose to ketones. Ketones are the fuels that come from fats, and your brain loves ketones! Glucose is the fuel that comes from carbohydrates. But you also need to know which fats are healthy and which are not. Some good, healthy fats are, for example:
- olives and olive oil
- nuts and seeds
- cold-water fish such as salmon, sardines, mackerel, trout, and tuna
- coconut or coconut oil
Now, what are bad fats? Bad fats are, first of all, hydrogenated fats or trans fats. These types of fats, if you read a label, are broken bonds of the fat particles and they keep processed foods and they increase their shelf life, but they also are poison to us. You definitely do not want to eat hydrogenated fats or trans fats in processed foods. Vegetable oils like safflower or canola oil or corn oil are also not good fats because they are trans or hydrogenated fats. Margarine…you know, some of us have been educated over the years…especially when I was a kid I thought margarine was the less fattening way to go. Margarine, folks, is made of putrefied fats, and you do not want to use that. It’s not good for you. It’s unhealthy.
Now, let’s talk about some other lifestyle factors that are so important in maintaining appropriate weight.
Getting enough sleep is a vastly underrated feature of a healthy balanced lifestyle that is vital for anyone seeking to lose weight and balance out calorie consumption. When you think about it energetically, your body only has enough energy stored to last a certain amount of time. Where this energy goes is dependent on your daily activity rate, metabolism, and other external factors.
If you have more energy, it can be more generously distributed towards your metabolism, enabling it to properly digest your food and have some left over for daily tasks. If you’ve suffered a lack of sleep and are feeling tired all the time, one of the first things the body naturally does is call on places where an increased supply of energy is available, and those two things are either sleep or food! Studies have shown that it’s easier to overeat and engage in unconscious eating when you’re tired as it’s the body’s way of trying to make up for lost energy.
The bottom line here is that including sleep in your quest to improve your overall health and lose weight is almost as important a factor as the food you eat! If you don’t want to be tempted to eat that little bit more at every meal to give you a boost, then make sure you get it in the form of a good night’s sleep. If you have trouble with good sleep on a regular basis, remember I had done a webinar last fall entitled “Sleep 101.” This and all my webinars that I’ve previously done along with an enormous amount of advanced functional medicine tools are available on the shop of my website. They’re entitled the Advanced Functional Medicine Self Study Program. Anyone can purchase this program and other programs in the shop of my website https://members.discoverhealthfmc.com/.
STRESS AND FOOD
Let’s talk about stress and food. Another thing which can impact energy levels and weight loss in a similar manner to our sleep patterns are our stress levels. No matter what your job, chances are some element of work or your daily life will cause you a certain level of stress. This is normal. When it becomes significantly increased, however, we can begin to lose precious energy that could be used elsewhere.
Many people deal with this negatively by stress-eating or emotionally abusing food to avoid having to deal with whatever stressor presents itself in the moment. Only by being honest with ourselves about the source of our stress or our emotional pain, and dealing with it accordingly and sufficiently, can we hope to overcome tendencies to overindulge in food.
Food is a substance, just as much as anything – alcohol, caffeine, drugs. The only difference with food is that it’s a vital component for our bodies to stay alive and healthy. Therefore, we must learn how to properly balance our relationship with it in a way that’s not only healthy, but sustainable as well. Balancing out our weight and aiming to reset to a steady, healthy relationship with food is the best way to hope to obtain a lower weight naturally and sustain it for longer.
In Chapter 4 of my book, Make a D.E.N.T. in Chronic Disease, and D.E.N.T. is an acronym for detox, exercise, nutrition, and transformation of stress, I discuss how our perception of the events and challenges in our lives drives our stress levels. I also provide step-by-step suggestions for breathing and mindfulness techniques that can help shift your perception from one of frustration and negative thoughts to hopefulness, gratefulness, and more positive thoughts. My book is available on Amazon and a link to it is also available in the shop of our website.
Now, folks, out there more and more is the concept here of intermittent fasting. It’s a relatively new phenomenon in the health and weight loss world. Intermittent fasting has become a new way to go about how we interact with food. The general theory is that you eat relatively unrestricted for a period of varying length throughout the day, followed by a counteracting period of fasting. This gives the body and blood sugars time to regulate and settle back to near-natural states before being subjected to more digestion stress again.
Fasting can be traced back to various religious lineages which advocate periods of fasting or intermittent fasting as part of cleansing methods to purify the body. Buddhists, for example, regularly fast in the evenings and do not eat a meal after noontime. They do this with the intent of being able to settle the body for a purer period of meditation the following morning.
In terms of weight, when done correctly and monitored successfully, fasting intermittently is a good way to maintain weight levels, keeping your body at its natural weight. If you have extra pounds to shed or have been functioning at a weight above this natural state, intermittent fasting will help you shed these unwanted pounds.
Now, there are several different ways to do the concept of intermittent fasting. I’ll go over three different popular ones that are out there in the literature or out there in the concept of intermittent fasting. One of them is called the 16/8 method. What that means is that you’re going to eat breakfast in the morning typically and you’re going to ‘break’ your overnight fast. Then you’re going to continue eating throughout the day. But no further food intake after dinner, and you’re therefore going to have anywhere from 12 to 16 hours between finishing your supper or your dinner and the breakfast when you break the fast the next morning. You’re going to do this intermittent fasting every single day. Another concept is to skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 PM. Again, you’ll notice every day at some 8-hour period or so you are eating and taking in food, but the other 12 or even from 12 to 16 hours you’re not ingesting food. The typical fast should be somewhere from between 12 and 16 hours, however, to be successful in reestablishing your hormonal and your metabolism balance.
Another concept in the intermittent fasting world is called Eat-Stop-Eat. With this, you’re going to do one or two 24-hour fasts each week, for example, by not eating from dinner one day until dinner the next day. Obviously, that’s more difficult for people, but some people do find that easy to do. It just depends on each individual.
Another concept in the intermittent fasting world is called the 5:2 Diet. What this means is you’re only going to eat low calorie two days a week. So, two days a week you may only eat upwards of 600 – 800 calories on two days, but the other five days of the week you’re going to eat normally upwards of, depending on your body and so forth, 1500 – 2500 calories.
Now, these are only examples of intermittent fasts which have worked for some people. It’s also important to note, however, folks, that intermittent fasting is not for everyone. Like everything else diet-related, you should consult medical advice before committing to a period of fasting. For example, people with thyroid problems may not tolerate a 24-hour fast well at all because it drives up your cortisol, your stress hormone, and this will inhibit proper function of your thyroid gland. Now, we always individualize and personalize recommendations at Discover Health Functional Medicine Center based on each patient’s needs. If you are not sure what concept is best for you, be sure to ask for help!
Now, it’s pretty incredible that we’ve made it this far into our class today without a focus solely on the importance of exercise in weight loss! I think, however, that this serves to further impress the importance of diet and other environmental factors on any weight loss journey. Many people get preoccupied with the exercise side of things and end up not being successful.
As I’ve already mentioned, the key is all about finding what works for you, and then creating balance within that. Folks, too much exercise is unhealthy, as is too much dieting. Try different kinds of exercise classes or styles until you find the one that genuinely you enjoy. And even at that, you don’t need to stick to just one!
Just being aware of when your body needs exercise and heeding those cues can be the difference between a successful attempt at weight loss and an unsuccessful one. There are so many different ways to exercise. In the end, it’s imperative that you find a way to move. On my website in the Health Library on the homepage there are free Level 1 Videos on stretching, core strength, and weight resistance exercise.
The latest research on exercise physiology is showing that high-intensity interval training complements weight loss as it focuses on short periods of high-energy cardio activity. This gets metabolism increased and moving and boosts energy flow through the entire body. Now, this can be as simple as running in place, folks, for thirty to sixty seconds followed by walking in place at a slow rate. Or interval training could mean simply turning on some music in your house and first moving slowly to the music and then doing short burst of about thirty to sixty seconds of interval fast dancing and then slowing down again. Just do something and move! Getting the mail – awesome!
ACCEPTING FLUCTUATIONS AND SLIP UPS
Let’s talk about accepting fluctuations and slip ups. I cannot stress the importance of this enough, allowing yourself to feel tired and rest some days is key to ensuring you get up strong and motivated the next day. It’s all about what, guys? Balance!
There is no good fitness program or successful diet that I have heard of which doesn’t allow for rest days or a little bit of indulgence at times. If you eat well and exercise six days a week, allowing yourself a small bit of indulgence on a day off will help you keep going once the week starts.
Acknowledging that you are only human and that the body needs both rest and activity in equal measures is one of the most humbling things about any successful weight loss journey. You begin to understand the ever-fluctuating, impressionable and changing essence of what we are, and from there can start to feed both body and soul with things that it needs to find and maintain its optimum healthy weight. It all comes back to striving for health and awareness rather than avoiding unhealthy habits and short-term fixes that will only rebound in the form of regained weight.
INSPIRATION AND MOTIVATION
It’s important to surround yourself with people and environments that are supportive of your endeavors to lose weight. We all need community in our lives. We as humans are social beings and are more effective and productive when we work in focus groups to achieve a common goal.
The first step here is to make it known that you have a goal, and to ask those closest to you, or those who you spend the most time with, to respect this personal decision and allow you the space to continue achieving it.
The second step is to find a community of others that can help you achieve your similar goals together. We are stronger in numbers than anyone is on their own. For example, we just completed a five-week group at Discover Health Functional Medicine Center, during which ten people who participated in the program did the Detox Plus Program together. This was an amazing experience, and I’d like to share with you some of the statistics from this group.
First of all, there were ten people in the group. Again, the focus of this was on detox, not necessarily weight loss. There was actually as many as three people in the group that did not really want to lose a lot of weight. They were okay if they lost one or two or three pounds, but they really didn’t want to lose weight per se. The total weight lost for the whole group of ten people was seventy-two pounds! One of the three that didn’t want to lose weight didn’t lose any weight, lost zero. The other two lost maybe two or three pounds each. We’re really talking about seven people that had a motivation to lose weight, and the whole group lost a total of seventy-two pounds. The biggest loser…what I mean is the most individual weight lost of those seven that did want to lose weight…one person lost sixteen pounds.
Another statistic from that group is that everyone…another way we monitored success was we had everyone fill out what’s called a Medical Symptoms Questionnaire. A Medical Symptoms Questionnaire is something we have and it’s even on my website. If you go to the homepage of my website and follow the horizontal menu at the top over to where it says, “Start Here,” and you drop down, you will see that you can click on that and you will see the a Medical Symptoms Questionnaire. You can take it yourself. Basically, it asks you to rate yourself on symptoms in all the different systems of your body. Optimal health on the whole Medical Symptoms Questionnaire is to score less than 30. I can tell you that there was maybe one person of this group that decided to do this detox scored less than 30 in the beginning. We did the Medical Symptoms Questionnaire in week one, in week three, and week five. The difference between week one and week five, the whole group of ten people dropped their Medical Symptoms Questionnaire’s by a total of 323 points! That broke down to each individual dropping their Medical Symptoms Questionnaire score by greater than 40%. Three out of the ten people in the group dropped their Medical Symptoms Questionnaire score, folks, by more than 80%.
Let’s give you example. One individual dropped their Medical Symptoms Questionnaire by a total of 51 points. Their original score, this person’s original score, was 60. Remember, I told you optimal health is to score less than 30. In week one, this particular person scored double of optimal health. At the end of the five weeks, this person’s Medical Symptoms Questionnaire score, folks, drumroll please…was a 9! That’s absolutely amazing! They are now well below the 30 optimal health and dropped from 60 down to 9.
The list of symptoms that people listed that significantly improved or completely resolved were heartburn, postnasal drip, skin itching and rashes like eczema, headaches, joint pain, bowel problems, diarrhea, constipation, IBS, and things like that. Now, I’ll also highlight that there were two participants in the group that have diabetes. One of them…I mentioned Jim earlier in this talk. He, by the end of the five weeks, was able to discontinue all three of his diabetes medications that he had been on. One of which was costing him $450 out of pocket every three months. The other person who also has diabetes was able to decrease their insulin dose from 45 units a day down to 30 units a day in only the five weeks.
I’d like to ask you questions to think about and answer these two questions for yourself. Who or what inspires you to achieve health? The other question would be – who or what most inhibits you to achieving what you feel would be your optimal health? These are two questions for each of us to look at and to answer for ourselves.
Last but not least, thank you for spending this time with me today. I also love if you could extend some of this gratitude to yourselves for taking the step towards achieving your weight loss goals. We at Discover Health Functional Medicine Center are here to help. I truly hope you’ve all received something valuable from our time together tonight. Alright, everybody! I think that covers it for tonight. If anyone has any other questions, just go ahead and ask them on our Discover Health Facebook Group page.
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