Effective Weight-Loss Strategies

By Eric Spinner, CNC


Many people will make resolutions this New Year to improve various aspects of their lives, including losing weight and getting in better shape. These goals can be achieved with the information presented below, and with the commitment of the individual. Remember to always consult with your health care provider before starting any new program of exercise or use of nutritional supplements.

The first thing someone who wishes to take off weight has to do is to get rid of all the junk food in your pantry. If you are serious about getting your body into the shape you desire, you simply can’t eat foods that are full of refined sugars and flours, artificial flavors, colors, and preservatives. Foods that contain hydrogenated oils are especially bad.

The next thing to do is to replace all that junk with a variety of wholesome foods, like whole grains (wheat, oats, barley and rye), fresh fruits and vegetables, and high quality protein from meats, fish, and eggs. An important thing to remember is moderation in everything, including moderation. Anything done in excess is not good, and there should be a balance in every aspect of our lives. I don’t feel it is necessary to incorporate an extreme diet in order to achieve weight loss, I recommend a balanced approach.

People will often get frustrated and discouraged while dieting due to the limitations imposed by the diet. By using a balanced approach, you can still enjoy the foods you are eating, and not feel as if you are depriving yourself. I encourage clients to eat five to six light meals a day, instead of three regular ones. Proteins can boost your metabolism by as much as 30%, and combining some form of protein along with the carbohydrates most of us eat too many of, is a good way to help maintain proper insulin levels in the blood, due to release of the pancreatic hormone glucagon. Protein induced glucagons help mobilize stored fats in the body, enabling long term weight loss. Using a protein bar or shake can be a way to increase the amount of meals per day.

Chewing your food thoroughly, and not drinking while eating are ways to improve digestion and prevent malabsorption. Limit your consumption of red meat and dairy products, and make better snack choices. Remember to drink plenty of water, spring or distilled preferably. Maintaining a program of moderate weekly exercise can only help to speed up the process of losing weight.

Scientifically validated supplements that can be incorporated into this lifestyle change are available at your local health food store. Nutrients such as chromium, essential fatty acids, starch neutralizers, and fat metabolizers can assist in helping to achieve the desired results. Typically the dosages are for an adult, and I suggest taking them in divided amounts, at least twice a day. The starch blockers should be taken right at the time someone is about to eat carbohydrates, and the dosage would be determined by the size of the portion. CLA (conjugated linoleic acid) is an essential fatty acid, which has been shown in studies to be effective in converting fat into lean muscle tissue, and chromium helps to prevent the loss of lean muscle tissue.

If you have any questions please contact me at:
Stay well! – Eric Spinner, C.N.C.


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