20 Tips for Weight Loss

Are you trying to lose weight? Here are a few weight loss tips to help you get started! Whether it’s for health or for happiness, slimming down doesn’t have to be hard or even complicated. The more you know, the more success you will have and the easier the process will be.

1. Drink water first! Studies show that drinking 2 cups of water 30 minutes before each meal can help improve portion control. It can also boost cravings for healthy foods like fruits and vegetables, which improves nutrition status. Not to mention it helps improve focus and it helps you go to the bathroom. Developing the habit of drinking enough water is one of the top predictors of weight loss.

2. Eat plants. Eating fruits and veggies first, before meats or grains, can help make sure you are eating them while you are still hungry. In a sense, it’s a way of prioritizing them to make sure they get eaten. Fruits and veggies are easy to eat, and they can also be easy not to eat.

3. Open face sandwiches, like avocado toast, can be helpful with weight loss. This is because 1 slice of bread (if you can have grains!), is a serving size. Weight gain can easily come from too many carbs, which is what a traditional sandwich is. When you take the top off, you create a low carb masterpiece. If you are still hungry after you eat it, that’s good! Eat some fruit or an extra veggie with hummus.

4. Snack on protein. Carbs can spike and then crash blood sugar levels, so be careful with snacking on them. When you are trying to lose weight, a smarter choice would be a high protein snack, like walnuts, jerky, seeds, lunch meat or 1 ounce of cheese with celery or bean chips.

5. Get moving. Walking 1-2 miles a day can help burn 120-240 extra calories! If you have time, walk a little farther and treat yourself with dessert. Walking will also boost your mood and help you stay regular. Both of these benefits are directly related to weight loss!

6. Healthy fats. Eating healthy fats can help you burn fat! Avocado, banana, olive oil and nut butters are examples of healthy fats that can help weight loss.

7. Use a smaller plate. Portion size is important when you are wanting to slim down. Enjoying smaller meals can improve digestion and reduces calories in a safe way. Still pile on the veggies and eat some fruit on the side, but slow down on the carbs and be careful with meat portions too. Too many ounces of steak or condiment servings in large amounts can add a ton of calories to your plate.

8. Take a probiotic. Taking probiotics helps promote a healthy gut, which supports nutrient absorption. Specific nutrients, like magnesium, b vitamins and vitamin c are linked to a faster metabolism.

9. Drink Green Tea. Green Tea has numerous benefits. Your favorite may be that it helps support detoxification which speeds up metabolism. It also helps improve focus and moods, which can be helpful while making lifestyle changes.

10. Get some sunshine. By getting outside to get some sunshine, you will also get a daily dose of vitamin d. This can boost your mood as well as support hormone balance. Either way, you are less likely to crave unhealthy food. Don’t forget your water when you go outside!

11. Increase the veggies. Make it a goal to fill your plate halfway full with veggies. If part of that is fruit, that’s great too. Fruits and veggies contain excellent fiber which promotes regularity and weight loss. The vitamins and minerals in the veggies and fruits are also very helpful with metabolism.

12. Get some rest. Getting enough sleep is critical to weight loss. When we feel tired we may be cranky and more likely to get completely off track. When we are rested we feel motivated and have a clear head. We are ready to stay on plan and make some progress!

13. Don’t drink your calories. Stay away from sugary beverages like coffee with too much creamer or syrups, sodas or juices with sugar added. It’s best to just drink water, or an occasional unsweetened coffee or tea. When you need calories; eat whole foods!

14. Take a multivitamin. Most days you will probably eat like a pro. However, if you struggle to get the 5-9 servings of fruits and veggies daily, taking a high quality multivitamin can help fill in the gaps and make sure we get the daily nutrition our bodies need..

15. Strength train. Just 2 days a week of strength training can significantly boost lean muscles. The more lean muscle you have, the more fat you burn. Yes, this may cause a pound or two of muscle gain, but you’ll love a little bit of contour as you slim down.

16. Keep track of what you eat. Studies show that those who wrote down their eating habits lost twice as much weight over a 12 week time period. You can write it down on paper or track your foods in an ap like Lose it or Cronometer. Food tracking also helps you see where the calories are so you can be careful with serving sizes. Awareness creates results!

17. Have an accountability partner or a coach! Reporting back to a coach or friend weekly with a report on your progress will help motivate you to make better progress. You are MUCH more likely to skip the extra chips if you will have to tell your friend about it.

18. Weigh-in regularly, at least weekly. Looking at the scale isn’t always fun, but being faced with reality will keep us on track. Most people find weekly weigh-ins helpful. You may find daily weigh-ins are a bit too much. That’s ok. Weigh-in every 2-3 days if you need somewhere in between.

19. Take a ginger supplement. Taking ginger has been shown to reduce inflammation, supports heart health, and increases weight loss results. On average, it can help you lose an additional half a pound to a pound in a month. That adds up!

20. Have your hormones checked and balanced. Low thyroid or sex hormones can slow down metabolism and cause weight gain. If you haven’t had them checked out, we suggest calling or emailing Angelica Clark, PA at Clark Wellness for a virtual visit to see what testing you might need.

Unraveling Low Libido in Women Approaching Perimenopause

As women approach perimenopause, typically starting around the age of 35 to 40 years old, they may experience changes in their libido or sex drive. Contrary to popular belief, low libido in this stage of life is not solely attributed to declining testosterone levels. In this article, we will delve into the root causes of low libido in women approaching perimenopause and discuss treatment options beyond testosterone supplementation.

While declining testosterone levels can play a role in reduced libido, it's important to recognize that low libido in perimenopause is a multifaceted issue. Other factors that can contribute to low libido such as

-Hormonal Imbalances: Fluctuations in estrogen, progesterone, and other hormones during perimenopause can impact libido. Balancing these hormones is crucial for restoring sexual desire.

-Stress and Fatigue: The demands of work, family, and personal life can lead to chronic stress and fatigue, which can adversely affect libido.

- Emotional Well-being: Relationship dynamics, self-esteem, body image, and emotional well-being all play a role in sexual desire. Psychological factors should be considered and addressed.

-Nutritional Deficiencies: Nutritional imbalances or deficiencies in essential vitamins, minerals, and fatty acids can affect hormonal balance and overall well-being, including libido.

To address low libido in women approaching perimenopause, our holistic approach. Includes:

1) Hormone Balancing: we provide hormone optimization, this can help identify and address hormonal imbalances using bioidentical hormone therapy or other targeted interventions.

2) Stress Management: Implementing stress-reduction techniques such as mindfulness, meditation, regular exercise, and adequate sleep can positively impact libido.

3) Emotional Support: we encourage our patients to seek therapy or counseling that aligns with their faith and believes, this can help address any emotional or relationship issues that may be affecting sexual desire and intimacy.

4) Nutrition and Supplementation: Adopting a balanced diet rich in whole foods, and considering supplementation with nutrients like vitamin D, B vitamins, omega-3 fatty acids, and adaptogenic herbs can support hormonal balance and overall well-being. We also evaluated thoroughly for imbalance.

Our approach provides personalized guidance, conduct appropriate hormone testing, and tailor a treatment plan to address the underlying causes of low libido.

In conclusion, Low libido in women approaching perimenopause is a complex issue influenced by various factors beyond testosterone levels. By addressing hormonal imbalances, managing stress, addressing emotional well-being, and optimizing nutrition, it is possible to improve libido and enhance overall well-being. Remember, each woman's experience is unique, and a comprehensive approach can lead to positive changes in libido and overall sexual satisfaction.

Angelica Clark PA-C, IFMCP is a certified Functional Medicine Practicioner who sees patients via telemedicine and in-person in the Waco area, we can help you improve your romantic life by achieving balance and identifying the root cause.

clarkwellnesswaco.com

(254) 386-8149

References:

- Dennerstein L, et al. The relative effects of hormones and relationship factors on sexual function of women through the natural menopausal transition. Fertil Steril. 2005;84(1):174-180.

- Davis SR, et al. Testosterone for low libido in postmenopausal women not taking estrogen. N Engl J Med. 2008;359(19):2005-2017.

- Simon JA. Sexual Desire Disorders in Women. N Engl J Med. 2020;383(19):1832-1843.

This article is for informational purposes only and should not replace professional medical advice.

Overcoming Weight Loss Challenges During Perimenopause

Perimenopause, the transitional phase leading up to menopause, it is usually around 35-50 years old and it can bring about various changes in a woman's body, including hormonal fluctuations that can impact weight management. Many women find it challenging to lose weight during this phase, despite their best efforts. In this article, we will explore the definition of perimenopause, understand the barriers to weight loss during this time, and discuss strategies, including the potential benefits of bioidentical hormone replacement therapy (BHRT) with a functional medicine practitioner, to help overcome these obstacles.

By definition, Perimenopause refers to the time leading up to menopause when a woman's hormone levels, particularly estrogen and progesterone, start to fluctuate. Progesterone is the first hormone that starts to decline. This hormonal imbalance can contribute to various symptoms, including weight gain or difficulty losing weight, especially around the midsection. Perimenopause typically starts in a woman's 35-40s but can vary in duration and intensity.

There are several factors that contribute to the difficulty in losing weight during perimenopause:

1. Hormonal Changes: Declining estrogen levels can affect metabolism and lead to an increase in abdominal fat storage. Progesterone imbalances can also impact sleep, fluid retention and mood, making weight loss more challenging. These mood swings can also lead to emocional or stress eating, making it difficult to lose weight and to maintain weight loss.

2. Slowed Metabolism: As women age, their metabolic rate naturally decreases, making it harder to burn calories and lose weight. This, combined with hormonal changes, can create additional barriers to weight loss.

3. Insulin Resistance: Hormonal fluctuations during perimenopause can contribute to insulin resistance, making it more challenging to regulate blood sugar levels and potentially leading to weight gain.

4. Sleep Disturbances: Many women experience sleep disturbances during perimenopause, which can disrupt hormonal balance, increase stress levels, and impact weight management efforts.

Strategies to Overcome Weight Loss Barriers:

1. Balanced Diet: Focus on a balanced diet rich in whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats. Limit processed foods, refined sugars, and excessive alcohol intake.

2. Regular Exercise: Engage in regular physical activity that combines cardio exercises, strength training, and flexibility exercises to support overall health, boost metabolism, and promote weight loss.

3. Stress Management: Implement stress reduction techniques such as meditation, deep breathing exercises, yoga, or mindfulness practices to support hormonal balance and reduce emotional eating.

4. Quality Sleep: Prioritize sleep hygiene practices, including a consistent sleep schedule, creating a sleep-friendly environment, and establishing a bedtime routine to improve sleep quality and support hormonal balance.

5. Bioidentical Hormone Replacement Therapy (BHRT): Consider consulting with a functional medicine practitioner who specializes in hormone balancing. BHRT may help alleviate hormonal imbalances, improve metabolic function, and support weight loss efforts during perimenopause.

We can help you at Clarkwellnesswaco.com- (254) 386-8149

Info@angelicaclarkpa.com.

References:

1. Prior, J. C. (2014). Perimenopause: The complex endocrinology of the menopausal transition. Endocrine Reviews, 35(6), 849-892.

2. Sowers, M., et al. (2000). Changes in body composition in women over six years at midlife: Ovarian and chronological aging. Journal of Clinical Endocrinology & Metabolism, 85(6), 2100-2106.

3. Leeners, B., et al. (2017). Physical activity in women at midlife: A primary care intervention. Menopause, 24(6), 728-734.

4. Kalmbach, D. A., et al. (2018). The impact of sleep on female sexual response and behavior: A pilot study. Journal of Sexual Medicine, 15(7), 949-957.