One thing you’ll find me sipping all summer long is green tea. If you are looking to lose weight and kick up your metabolism, then be sure to include green tea in your natural weight loss plan.
Green tea contains polyphenols, nutrients block the enzyme that breaks down norepinephrine, a brain chemical that regulates your metabolism. The higher your levels of norepinephrine, the faster your metabolism, which in turn allows you to burn calories even more efficiently.
In fact, researchers have found that green tea extract providing 375 mg of catechins (270 mg as EGCG) and 150 mg of caffeine each day—roughly amounts found in three strong, brewed cups of tea—burned an additional 500 calories per week, with no changes in diet or physical activity. That equates to about eight pounds a year!
For the summer, I personally like
Mighty Leaf tea’s Green Tea Tropical,
Gypsy Tea’s Mojito Mint, or
Ito En’s Teas Tea Green White bottled tea (also available at Target). In a pinch, I’ll grab an unsweetened iced green tea from Starbucks.
With Memorial Day weekend almost over and summer virtually upon us, it is safe to say that most women are looking for ways to tone up, slim down, and gain better appetite control.
When faced with this kind of awe-inspiring dilemma, I turn to one thing: food. Yep, food. Eating the right foods in the right amounts can help you gain control over, well, overeating. This week, I’ll give you my three-step plan for natural weightloss so you can start the summer off right.
Natural Weightloss Step #1: Fiber
I know…shocking! The reality is nothing even touches fiber for natural appetite control. Fiber provides a sense of satiety or fullness in your stomach. It also produces bulkier stools with a higher water content, thereby helping to eliminate excessive fluid (and fat and calories) from the body. Plus, fiber helps to lower your risk for estrogen dominance by binding to estrogen in your intestines and removing it through elimination.
The trick is to get the right amount of fiber from the right sources. My first choice is ground flaxseed. I add two to three tablespoons to my morning smoothie or sprinkle over oatmeal or a salad. Next, you can get great fiber from vegetables, namely spinach, celery, or broccoli…just to name a few. My last choice would be grains (brown rice in particular), as they are starchy and high in carbohydrates.
If you suffer from estrogen dominance, losing weight is extremely important, as Kimberly has discussed.
Why is weight loss so important in balancing your estrogen levels? Your ovaries are your most prolific source of female hormones--both estrogen and progesterone. However, body fat is a significant secondary source of estrogen alone, so if you are even just a little overweight, your extra body fat can make you estrogen dominant. Losing that excess body fat is vital to rebalancing your female hormones.
Aim to exercise for an hour most days of the week. Some good exercises to try include walking, dancing, hiking, cycling, yoga, and Pilates, to name a few!
No matter how carefully you plan your menus and follow your exercise routine, none of it will matter if you don’t hold yourself accountable.To help you make the transition from your current way of eating to one that supports your natural weight loss plan, you MUST hold yourself accountable to leaving your former eating habits behind so you can fully incorporate your new natural weightloss efforts.
Identify Your Problem FoodsFirst and foremost, you need to identify those foods in your current diet and decide which ones can stay (fruits, vegetables, lean proteins, nuts and seeds, etc.), and which ones need to go.
The most common problem foods include:
- Wheat and gluten products (pasta, bread, couscous, bagels, etc.);
- Dairy products (milk, yogurt, cheese, cottage cheese, ice cream, etc.);
- Sugar (candy, baked goods, frozen treats, sweeteners, etc.);
- Caffeine (chocolate, coffee, sodas, black tea, etc.); and
- Alcohol.
Keep a Food JournalYou’ve heard it a million times before, but the reality is keeping a food journal really is a huge part of being successful in any natural weight loss plan.
There are several things to note in your food journal. The first (and most obvious) is to log what you eat and what time. The key is be honest. Did you have fries? Slurp down a milkshake? Don’t leave it out. Owning up to your slips is a critical part of the process.
Next, indicate WHY you ate it.
- Is it just a habit?
- Do you eat certain foods because they're part of your childhood?
- Are you eating it because it requires little thought or effort, such as pizza and hamburgers?
- Do you eat the same foods day after day because it's simple and easy?
- Do you use the food or beverage to boost energy?
Also, start to identify those foods you may be addicted to. Sugar, caffeine, and alcohol are the most commonly accepted addictive foods, but dairy and wheat-products can be just as addictive.
Also mark your state of mind when you are eating. Are you an emotional eater, using food to comfort or dull some emotion, such as eating chocolate or potato chips when you feel needy, fearful, upset, or angry?
Make a brief note next to each food on your list about why you think you eat it. As you keep track of your food intake in this way, you can begin to identify patterns, bad habits, and emotional triggers. Then you can take start to take responsibility for your food choices, make better choices, and enjoy continued success on your natural weightloss journey.
You can achieve healthy, natural weightloss AND eat out at the same time.Dining out can often be a HUGE pitfall when you are watching your weight. Luckily, I have pored through the most common ethic food categories and put together a list of dishes to help you make intelligent menu selections, particularly if you are following a natural weight loss plan.
In general, you will want to order salads, non-dairy soups, vegetable or bean appetizers and side dishes, and vegetarian or fish entrées. I’ve found that most restaurants are willing to make up vegetarian entrées and platters at your request, even if they are not on the menu.
- American cuisine: salad or salad bars, bean or vegetable soups, baked potatoes, rice, vegetable side dishes or platters, fish or shellfish entrées.
- Italian cuisine: escarole soup, bean or minestrone soup, white bean salad, Caesar salad, risotto, polenta (cornmeal) with a mushroom sauce, grilled eggplant entrée, fish or shellfish entrées.
- French cuisine: vegetable or seafood salads, nondairy soups, vegetable side dishes, stewed beans, fish or shellfish entrées.
- Indian cuisine: lentils, rice pilafs, cucumber salad, curried vegetable or shellfish dishes.
- Chinese cuisine: stir-fried vegetables, sizzling rice soup, tofu or bean curd dishes, steamed rice, shrimp and mixed vegetable entrées.
- Japanese cuisine: Japanese salads, miso soup, sticky rice, sushi, side dishes and soups made with vegetables and tofu.
- Mexican cuisine: mixed vegetable salads, tostada salad, bean and rice side dishes, bean or shrimp burritos, chicken or shrimp fajitas, bean or seafood tacos (skip the cheese and sour cream).
When watching your weight, it helps to prepare with a grocery list of natural weightloss staples.
The best way to ensure you can adhere to any natural weight loss plan is to make sure you always have a few staples on hand. It will help you ward off binges and help with appetite control.
• A variety of dried herbs
• A salt-free herb blend such as Spike or Mrs. Dash
• Brown rice
• Raw almonds
• Raw walnuts
• Soy or almond milk
• Almond butter
• Herbal or green tea
• Mineral water
• Liquid stevia (flavored if you like)
• Pure maple syrup
• Honey
• Xylitol and/or erythritol
• Olive oil
• Bragg’s Liquid Aminos
• Bagged organic lettuce
• Fresh fruits and vegetables (that fit your hormonal profile)
• Soy or goat yogurt
• Flaxseed
I’ve also found that the easiest way to make sure you have these staples on hand, as well as any other items you may need, is to organize your shopping trips. Before you head to the grocery store, plan out your meals for the next week, check your supply of the essentials I mentioned above, and make a list of needed ingredients to be sure you pick up everything you need.
The second of the weight loss remedies I've incorporated into my natural weight loss plan is Dr. Lark's Daily Balance Silhouette formula. If you read my post "
Dr. Lark's 3 Natural Remedies for Weight Loss," you know that this formula helps reduce water weight and bloating.
Why do I take this formula? Well, as much as I would fancy myself a cook, the bottom line is that I do rely on some frozen entrees in my natural weightloss efforts. And, many frozen entrees contain sodium that can lead to water retention. I want to make sure that sodium doesn't sabotage my natural weightloss efforts, and add pounds to the scale.
Learn more about Silhouette
here.
It seems like every great breakfast involves wheat. These two recipes lose the wheat but keep the decadent deliciousness!
Grandma Ginny's GranolaServes 20This is my grandmother’s amazing granola recipe, but with a few health tweaks of my own.
4 cups oatmeal
2 cups soy flour
1 cup almonds, sliced
1 cup sunflower seeds, raw
1 cup coconut, unsweetened
1 cup flax seed, ground
2/3 cup olive oil
2/3 cup honey
1 teaspoon vanilla
- Preheat oven to 350°F.
- Grease 13x9-inch baking dish.
- Combine oats, flour, almonds, sunflower seed, coconut, and flaxseed in a large bowl. Set aside.
- Combine oil, honey, and vanilla in a small bowl. Pour over oat mixture and blend well.
- Pour mixture into baking dish and bake for 40-45 minutes or until browned. Stir mixture every 10-15 minutes.
- Cool on baking rack. Can be stored in the refrigerator in an air-tight container.
Nutritional Info (per serving): Calories 339, Total fat 21 g, Cholesterol 0 mg, Sodium 7 mg, Carbs 29 g, Fiber 7 g, Protein 10 g
Huevos RancherosServes 4 This is, hands-down, my husband’s favorite breakfast. I was thrilled to create a wheat-free version he loves!
4 6-inch corn tortillas
½ teaspoon cumin
16 ounces black beans, rinsed and drained
1 chipotle chile canned in adobo, diced
1 teaspoon olive oil
4 eggs
½ cup salsa
1 avocado, sliced
- Preheat oven to 200°F (to warm).
- Put tortillas on a baking sheet, cover with foil, and place in oven to warm.
- In a small saucepan, mix cumin, beans, and chile for 5-7 minutes.
- In a large skillet, heat the olive oil, then fry the eggs.
- Place tortillas on individual plates. Top with equal amounts of bean mixture, one egg, 1/8 cup of salsa, and 1/4 avocado slices.
- Enjoy warm.
Nutritional Info (per serving): Calories 318, Total fat 15 g, Cholesterol 187 mg, Sodium 613 mg, Carbs 33 g, Fiber 9 g, Protein 15 g
There are certainly no lack of natural remedies for weight loss on the market today. As part of my own weightloss efforts, I've incorporated several that I'll be sharing over the next few weeks.
The first is
Daily Answer, Dr. Lark's multinutrient. Not many people think of a multi as a weight loss supplement. But, for me, I think it's critical. With Daily Answer, I not only get a great foundation of vitamins and minerals, but also digestive enzymes. These digestive enzymes help me process the additional vegetables I've been eating as part of my natural weightloss plan, so I don't have the gas and bloating that certain vegetables can cause. Daily Answer also provides b vitamins for the energy boost I need to get moving and exercise.
If you're losing weight and not taking a multinutrient, I encourage you to add one to your daily routine. From digestion to energy it can really boost your natural weightloss efforts.
This past weekend, my husband and I celebrated our 5-year wedding anniversary. To mark the occasion, we had brunch in the same room where we had our wedding reception. I knew going into the meal that I was going to let myself splurge, just this one meal. But, holy moly, did I eat like a horse. Bacon, sausage, potatoes, waffles, chocolate croissants. Needless to say, an all-you-can eat champagne brunch and natural weightloss, don't mix. I'm really trying not to beat myself up over the indulgence, but I admit that I do feel guilty about straying from my natural weight loss plan.
I'm planning on exercising more this week to help make up for the extra food. Hopefully, by the time I check my weight on Saturday morning, I'll have been able to burn off all that greasy deliciousness.
A couple weeks ago, I wrote a blog about the difficulty I had been having with finding the time to exercise for my natural weight loss plan. I would try to get up in the mornings to workout, but with a baby that doesn't sleep through the night yet, that just wasn't happening. I bought a DVD so that I could workout in my office, but my computer wouldn't read it. But, now my problem has been solved!
If you have cable, you may have come across the ExerciseTV channel. But, it's their Web site that's become the answer to my natural weightloss prayers. On their Web site,
http://www.exercisetv.tv/ you can watch full exercise videos for FREE!
I just close my office door, change into my workout clothes, and get a good 20-30 cardio workout. I've done some dance videos, and a kickboxing video, and have just loved them! Yes, I feel a little grimy afterwards. But, at least I'm able to fit exercise into my schedule. And, I know this will make a huge difference in my natural weightloss efforts.
Last week I passed the 18 pound mark in my natural weight loss plan. And, even more exciting for me, I've lost a combined 23.5 inches from my bust, waist, hips, and thighs. It's time to celebrate... and reward myself. In the past, a reward or celebration would involve some type of food. But, now that I'm losing weight and living a more healthy lifestyle, rewards come in different forms. This weekend I plan to indulge myself in a massage, and I can't wait. 60 minutes of quiet. 60 minutes of focusing on myself.
What are your healthy rewards for natural weightloss? A manicure? Pedicure? Shopping for new clothes or shoes? Let's all celebrate our successes the healthy way!
The benefit to green tea lies in the fact that freshly harvested tea leaves contain polyphenols, remarkable compounds with a host of therapeutic actions. In fact, the average cup of brewed green tea contains about 100 mg of polyphenols.
On the beauty front, these polyphenols in green tea give you a natural weightloss “kick” to help you burn calories. Polyphenols appear to block the enzyme that breaks down norepinephrine, a brain chemical that regulates your metabolism. The higher your levels of norepinephrine, the faster your metabolism, which in turn allows you to burn calories even more efficiently.
In one study, researchers divided participants into three groups, giving them either a placebo (sugar pill), caffeine, or green tea extract, which was standardized to 50 percent of the active ingredient epigallocatechin gallate (EGCG). Researchers found that those who received the green tea burned an additional 500 calories per week, with no changes in diet or physical activity. That equates to about eight pounds a year!
Plus, green tea is a great source of antioxidants, which have been shown to help prevent ultraviolet light-induced inflammation, dryness, and damage to your skin.
To take advantage of this great natural anti aging skin care gem, while also enjoying a natural weightloss kick, aim for about two to three cups of green tea a day.
Nutrient #5 for Natural Weightloss: Magnesium
Magnesium is one of those nutrients that you should be getting every day if you take a multivitamin, but perhaps you are not getting enough of it. Let me explain how magnesium is a part of any good natural weight loss plan:
Fat, carbohydrates, and protein are converted into glucose (blood sugar), which enters cells, where it is burned for energy. Some of the energy comes off as heat and keeps your body at the correct temperature; the rest is stored as adenosine triphosphate (ATP). When your cells need energy, they break down ATP. Without magnesium your body produces lactic acid instead of ATP. As you accumulate more lactic acid, you have less energy and can feel even more fatigued.
Magnesium also helps maintain the
slightly alkaline blood chemistry required for optimal functioning of body systems.
For all these natural weightloss benefits, be sure to take 400–1,000 mg of magnesium daily, in divided doses.
Can you lose weight without exercising? Yes. Is that they way I want to go with my own natural weight loss program? No! To me, natural weightloss is about changing habits. Eating a more healthy diet and increasing physical activity. Plus, I love the way exercise gives a woman a toned, healthy look.
Before I had kids, I used to exercise 6 times a week. But now, with 2 little kids running around, I'm finding it increasingly difficult to work exercise into my daily life. I do go to the gym on both Saturday and Sunday. One day I do a weight lifting class and on the other day I do some type of cardio exercise for about 45 minutes.
But, Monday-Friday, I'm just too exhausted to workout. I had bought an exercise DVD with the hope that I could play in on my work computer and get some cardio in during the day. But, unfortunately, my computer wouldn't read the disc. So, now I know I'll have to watch it at home.
I've always been a morning exerciser. I think it's a great way to start the day. And, I love the fact that it's over and done with first thing. So, my goal over the next week is to start waking up earlier and trying to get at least 30 minutes of cardio in 2-3 times a week.
For those of you who are doing your own natural weightloss programs, how are you fitting exercise into your daily routine? I'd love to hear from you!
Nutrient #4 for Natural Weightloss: L-carnitine
L-carnitine is an amino acid found primarily in meat (especially beef and lamb) and dairy products, with smaller amounts also present in grains, fruits, and vegetables. The body also producesL-carnitine and stores it primarily in the heart and skeletal muscles. Unfortunately, the body doesn't produce a sufficient amount of L-carnitine, and most women do not consume enough in their diet to make up the difference.
The primary role of L-carnitine is to shuttle fatty acids into the mitochondria, where they are essential for the production of ATP, your most readily available form of energy. Low levels of L-carnitine can lead to poor energy and excess fatty acids in the blood, thereby increasing harmful blood lipid levels.
Several studies have been conducted on L-carnitine and weight loss. One study in particular found that individuals who took supplemental L-carnitine every day, in addition to eating a well-balanced diet and engaging in moderate exercise, lost an average of ten pounds in three months--a 25 percent greater weight reduction than patients who did not take L-carnitine.
I recommend taking 1,000 mg of L-carnitine per day, in divided doses.
Nutrient #3 for Natural Weightloss:
Cissus quadrangularisCissus quadrangularis is a succulent plant that contains compounds with proven health benefits, such as vitamin C, carotene, triterpenoids, quercetin, calcium, and anabolic (tissue-building) compounds. Studies show that extracts of
Cissus significantly decrease body weight, body fat, and blood levels of LDL (bad) cholesterol and triglycerides, while significantly increasing lean muscle mass, appetite-controlling serotonin levels, and HDL (good) cholesterol.
Based on the research, I recommend 300 mg once daily. Try a
4 percent bulk standardized extract in powder form), which provides 750 mg in 1/4 teaspoon. The appropriate dose is slightly less than ⅛ teaspoon, stirred into a glass of water or a bit of honey and taken just before a meal.
Nutrient #2 for Natural Weightloss: Green Tea
Green tea, and specifically green tea’s active ingredient epigallocatechin gallate (EGCG), decreases body weight and helps maintain that natural weightloss over time.
In one study, 50 obese men and women on a restricted-calorie diet who also received green tea extract lost an average of 30 pounds, compared to their counterparts who were on the same diet but without the green tea supplement and lost only an average of 11 pounds. And recently, researchers have found that decaffeinated green tea extract is more effective than regular green tea extract.
One brand of decaffeinated green tea extract I like is
GreenSelect Green Tea Extract Phytosome. Take three capsules twice daily.
Everyone knows that to lose weight, you have to eat a healthy diet. It's the cornerstone of any natural weight loss plan. But, saying it and actually doing it are two very different things, however.
For my weight loss plan, I've been trying to eat about 1,500 calories a day. Breakfasts are usually cereal with a piece of fruit. Lunches are a sandwich with a salad. Dinners are usually a frozen entree of some sort. (As much as I would like to cook a fresh meal each night, I just don't have the time or the energy when I get home from work.) I also eat two snacks a day consisting of fruit, yogurt, and sometimes a low calorie munchie treat.
Overall, I've stuck to the plan well. But, I have had my challenges. Today, for example, I had a few moments of going "off the wagon". What caused the stumble? I was in a meeting for the morning that ran through lunch. I had brought my healthy lunch to work with me. But, when I saw what had been ordered in, it looked so much more appealing. I ended up having one of those higher-calorie sandwiches, and indulged in a brownie.
Do I feel bad about it? Of course! But, now I know one of my great weaknesses and can try to figure out strategies to overcome them. That's what natural weightloss is all about. Learning from your mistakes so that you can make wiser, healthier choices in the future.
As spring and summer fast approach and tank top and bathing suit season are in sight, you may be wondering what you can do to ramp up your natural weight loss plan and lose those extra five or ten pounds. Today and in the next few days to come, I will tell you about some of the best natural remedies for weight loss.
One of the most important nutrients you can take for natural weightloss is conjugated linoleic acid (CLA).
CLA is mixture of omega-6 fatty acids that are special because of double bonds in their chemical structure. Studies show that CLA supplementation reduces fat tissue mass, without reducing lean muscle. Animal products such as beef, turkey, lamb, and milk are the best food sources of CLA—although I generally recommend that most postmenopausal women avoid these acidic foods. Fortunately, there are vegetable sources, including soy and safflower oil. However, since postmenopausal women tend to gain weight and lose muscle tissue at the same time, more concentrated and consistent CLA supplementation is important. Take 3,000 mg daily, in divided doses and with meals. Two good brands are
Tonalin 1000 CLA and
Jarrow Formulas Formulas CLA 750.
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