With the holiday season upon us and a new year on the horizon, the very common new year resolution of weight loss is being considered.  I had the opportunity to sit down with Dr. Adam Amodeo (ND) for some practical and sustainable weight loss tips.

D: We’ve already been hearing the new year’s resolution of “losing weight” being discussed.  Are there any practical tips that can make this goal more achievable?

A: There are definitely some practical tips.  One of the simplest is the timing of your meals is important, don’t eat 3-4 hours before going to bed.  Try and eat all of your meals in a 12 hour eating window.

 

D: Presumably what we eat is also as important as when we eat?

A:  It’s important to gradually reduce sugar, it can be an addiction.  Increasing fiber and water intake should be first priority. Eating more brassicas such as kale, broccoli, cauliflower and brussel sprouts can also be beneficial.

 

D: I’ve also heard some discussion on multiple small meals vs. a few larger meals, any thoughts on those strategies?

A: The theory of 5-6 small meals throughout the day is harder. If you overshot the 300 calories per meal by 5 calories, you’d end up consuming 305 calories. It would overshoot the day’s calories by 30 per day, which would result in 3 extra pounds of fat per year every year

 

D: I’ve also heard the theory of drinking water with your meal.  Some say that it will fill you up limiting your portion size, others say that it dilutes digestional enzymes.  What are your thoughts?

A: Keep water away from meals unless you have difficulty swallowing without it, in which case still limit it. Water is useful to feel full between meals, as is broth, tea, coffee. Avoid coffee if you have anxiety or difficulty sleeping.  The only liquids you should be consuming are  tea, coffee, water and wine.

DFor how long should these changes be implemented?
A: You should make sure that you’re aiming for a lifestyle change, not a temporary diet. I’ve previously talked about the health benefits of losing weight.  In summary, the fat cells shrink in size, so they can grow again easily if it’s not sustainable.  Gradually improve your eating habits and exercise to make sure that they are sustainable.
D: How much is a safe and sustainable amount of weight to lose?
A: Aiming for 1-2 lbs per week is realistic, but shift your focus more on your waistline and how your clothes are fitting, not just on what your scale says.
D: Can exercise play a role in weight loss?
A: Building lean muscle mass reduces the percent of body fat and should be a focus. This can be done with modified push-ups or stair climbing.  Any exercise will also work but you need to find exercises that you enjoy, the gym won’t be for everybody. If past injuries have prevented you from being as physically active as you’d like, get them treated so that you can achieve your wellness goals!
Dr. Adam Amodeo is a registered Naturopathic Doctor and has been consulting for the residents of Thornhill and Markham at Family Physiotherapy to help them achieve their health and wellness goals.  If you would like more personalized guidance to achieve your weight loss goals, contact our helpful administrative team to get started!
Darryl Viegas is one of the physiotherapists at Family Physiotherapy helping patients get back on track from their injuries and helping them prevent injuries as they start new fitness programs.

 

 

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