Healthy Weight Loss - how kinesiology can help

Healthy weight loss comes from a decision to make sustainable lifestyle changes that promote gradual and consistent reduction in your body weight while making sure that you maintain overall health and well-being, both physically and mentally.

Working with a kinesiologist means that you will achieve healthy weight loss advise tailored to your body and mental state, rather than a generic diet and weight loss programme that is very general.

There are some key elements necessary for healthy weight loss:

Balanced and Nutritious Diet: A healthy weight loss plan starts with a well-rounded and balanced diet. Focus on consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your intake of processed foods, sugary drinks, and foods high in saturated fats and added sugars. Kinesiology can test to see which foods are detrimental to you personally (biocidic foods) and which foods are energy generating for you (biogenic foods). Manipulating your diet in this way will mean that you can achieve a healthy weight loss with more ease and feel better faster.

Calorie Control: To lose weight, you generally need to create a calorie deficit by consuming fewer calories than you burn. However, you need to avoid extreme calorie restriction as this can lead to nutrient deficiencies which can make you feel hungrier as your body craves the nutrients it is missing. It can also cause metabolic slowdown, which means ultimately you will either stop losing weight or even start to gain it again. If you aim for a moderate calorie deficit of 500-1000 calories per day this should result in a safe and sustainable weight loss of 1-2 pounds per week.

Portion Control: Monitoring portion sizes is important for weight management. Use smaller plates and bowls and pay attention to your body's hunger and fullness cues. Avoid eating large portions of calorie-dense foods, such as foods high in fats and/or carbs. Also, practising mindful allows you to eat more slowly as you fully taste each mouthful and eat more slowly. Give yourself the space and time to eat your meals at a table, preferably from nice crockery that you enjoy eating from. Avoid watching television or looking at your phone while you are eating.

Regular Physical Activity: Incorporating regular exercise into your routine is crucial for weight loss and overall health. Engage in a mix of cardiovascular exercises (such as brisk walking, running, or cycling) and strength training activities (like weightlifting or bodyweight exercises) to increase muscle mass, boost metabolism, and burn calories. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises two or more days a week. Choose activities that gives you pleasure and that you are motivated to do regularly, otherwise you might find it difficult to stick to your exercise regime.

Hydration; Drinking enough water throughout the day is important. At least one litre and, preferably, 2 litres is needed to keep your

body properly hydra

ted. Good hydration helps healthy weight loss because it provides a feeling of fullness which controls your appetite. It also supports digestion by providing the medium for the enzymes needed to digest your food to be present where they are needed. And your water balance affects and maintains the overall functioning of your body. Avoid sugary beverages and especially fizzy, canned drinks which deprive your body of much needed nutrients and replace them with water or herbal teas which will make you feel energised and much more healthy over time. KInesiology provides a means of finding out whether you are dehydrated and if you are drinking enough water for your individual needs.

There are a number of behaviour and lifestyle changes you can make which will help you on your journey to become healthier, slimmer and fitter. It will help you to identify and modify habits that contribute to overeating, such as emotional eating or unhealthy snacking. Developing strategies for stress management and finding alternative coping mechanisms that don't involve food are part of making these changes.

Here are some things can will help:

Adequate Sleep: Sleep is so important for stress relief, healing, repair of tissues and general well being. Give attention to getting enough quality sleep, as sleep deprivation can disrupt hormone regulation and increase the risk of weight gain. Aim for 7-9 hours of sleep per night to support overall health and healthy weight loss.

Support and Accountability: Find people to support you. Maybe a friend or a member of your family would like to join you so that you can lose weight together. Work with a healthcare professional who can help you stay on track such as a kinesiologist and/or a personal trainer during your weight loss journey. Having a support system and being accountable to someone can increase motivation and help you stay on track.

Regular Meal Patterns: Establish regular eating patterns by having balanced meals and snacks throughout the day. Skipping meals may lead to excessive hunger, which can result in overeating or making unhealthy food choices. Aim for three main meals and 1-2 healthy snacks, if needed, to maintain stable energy levels and control cravings. Some cravings come from inadequate levels of certain nutrients. These can be assessed using kinesiology and nutritional supplements or foods suggested which will allow you to build up the nutrients that are causing your cravings.

Incorporate Fibre-Rich Foods: Include plenty of fibre-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts, in your diet. Fibre helps promote feelings of fullness, regulates blood sugar levels, and supports healthy digestion. It also aids in weight management by reducing calorie intake.

Monitor Your Progress: Keep track of your progress to stay motivated and accountable. This can be done through regular weigh-ins, body measurements, or journaling your food intake and exercise. However, focus on overall well-being and how you feel rather than solely relying on the number on the scale.

Avoid Quick-Fix Solutions: Be cautious of fad diets, extreme cleanses, or weight loss supplements that promise rapid results. There are some supplements that can be useful in a healthy weight loss programme. However, everyone is individual, so having a kinesiology session can help you to find those which would be particularly effective for you. Any extreme weight loss approach is usually unsustainable, nutritionally imbalanced, and can lead to weight cycling or negative health effects. Long-term, sustainable changes will produce better results in the long run.

Emotional Well-being: Emotional and psychological well-being play a significant role in weight management. Address emotional triggers, stress, and emotional eating patterns through practices like meditation, therapy, or engaging in activities you enjoy. Find healthier ways to cope with emotions rather than turning to food for comfort. Emotional Freedom Technique can be particularly helpful in managing your emotions and cravings during weight loss.

Consistency and Patience: Healthy weight loss is a gradual process that requires consistency and patience. Focus on making sustainable changes to your lifestyle rather than resorting to quick fixes. Sustainable weight loss promotes better health outcomes and reduces the risk of weight regain.

Medical Considerations: If you have underlying medical conditions or are taking medications, consult with a healthcare professional before starting any weight loss program. They can provide guidance specific to your needs and ensure your weight loss efforts align with your overall health goals.

Remember, healthy weight loss is about adopting a balanced and sustainable approach that supports your overall well-being. It's not just about achieving a specific number on the scale but promoting long-term health and a positive relationship with food and your body.