10 Free & Easy Weight Loss Tips (pt. 1)

Don't worry, this won't be the same tired old "eat less - move more" message...

Sure, some of these tips you'll likely have heard before (always nice to get reminders about these kinds of things though, right?!), and maybe some of these tricks will be new info for you; either way - the good news is that all of the following tips are free, relatively easy to incorporate, and there will be a part 2 blog post to follow!

You ready? Let's do this!

[Disclaimer: This post is intended for educational purposes only and should not be used to replace medical advice or treatment. Please speak to your own medical care provider for appropriate support.]

Tip #10) OPTIMIZE DIGESTIVE CIRCULATION: WARM > COLD (i.e. prioritize warmth!)

-This goes for the food & drink that you're consuming as well as for the clothes you're wearing, etc: Opt for warm & savory meals (especially at breakfast) with both satiating animal protein and plant fiber; and when it comes to clothing, make sure to keep your feet, ankles, abdomen, low back & neck warm and covered with clothing (especially during the cooler months of the year and times of day) - you might even consider adopting a hot foot soak routine if you're the type whose feet just never seem to warm up!

Hacks: Sip warm water before and/or after meals, read while soaking feet in warm epsom-salted water before bed, wear socks to bed, eat savory porridge for breakfast (like congee, kitchari, grits, oats, etc.)

Tip #9) WHOLE FOODS ONLY (i.e. no highly processed foods)

-Easier said than done, I know, but if you're ready to make changes to reach your goals, this is a really manageable way to cut through confusion and temptation... simply do not consume anything that comes from a package that has multiple ingredients in it (always read ingredient labels)! Rather, you are only going to consume [the majority of your calories from] whole ingredients that you assemble into meals yourself. This is the quickest and surest way to long-term change and lasting results.

Tip #8) EAT SEASONALLY & LOCALLY (i.e. the ways our ancestors did)

-Eating seasonally means to eat the foods that are naturally harvested at the time of year it is & according to where in the world you're at, but it also means to eat & drink in a way that reflects the time of year. Here's what I mean: In the winter time, eat warm porridges and soups, with squashes and hardy greens, drink warm beverages, and finish eating dinner earlier than you would... in the summer time when we can tolerate later dinner times, some cooler meal/drink temps & raw fruits like watermelon which simultaneously hydrates & eliminates damp with its diuretic action...

Hack: Our good God designed nature so beautifully, that we would have that watermelon and its hydrating diuretic function in the summertime when it's at peak ripeness & when we need those functions most! We can lean into this genius design by simply eating foods as they reach their peak ripeness each season, as God intended! Not sure what's in season and when? Check out your local farmer's market, or the "local" section at your grocery store - the produce will change with the seasons.

Tip #7) OPTIMIZE SLEEP & CIRCADIAN RHYTHM (i.e. keep leptin & ghrelin in check)

-There are so many benefits to improving circadian health, namely our metabolism! When we sleep well, our blood sugar levels are smoother the next day (more on that momentarily), we detox and burn fat better, and our hormones are much more balanced. Here's a study that shows how our appetite hormones are affected by sleep. Sensory input like food, sunlight / light, and activity levels are cues to your body about what time of day it is, which it needs to know in order to signal which hormones should be circulating.

Hacks: Get some sunlight into your eyes (can be direct or indirect, but ideally without windows or lenses) shortly after waking, throughout the day (on your skin a bit too), and around sunset. Eat a balanced breakfast shortly after waking. Aim to finish your last meal around sunset if possible. Limit screen time after sunset or use red lenses / blue-light blocking technology.

Tip #6) FASTING (should we be doing it?)

-Yes, but maybe not in the way you think... I don't love the concept of intermittent fasting in the way that it was popular in the late 20teens where you basically just skipped breakfast every day (that just trains your metabolism to downshift), but I do think we should at least be able to tolerate no snacks between meals, and a fasting period from dinner to breakfast. I enjoy arguments for religious-type fasting having health benefits, but that's for another time perhaps. And certainly, there are specific cases & types where protocols call for deviation from this type of "fasting" but for generally speaking, regular periods of circadian-balanced fasting are key!

Hack: most days should include 3 light yet balanced meals per day without any snacking between those meals to keep your digestive fire stoked, but not overly bothered.

Tip #5) AVOID LIQUIDS WHILE EATING

-Simply put: that ice cold Ollipop you're guzzling down with your meal is cooling down that aforementioned digestive fire, causing the enzymes in your digestive juices to be paralyzed - unable to do their work until returned to appropriate temps, allowing stagnant food to develop gases, and bloating to occur. Additionally, those now cooled digestive juices are also becoming increasingly diluted with each gulp! Which is why even when you drink soup warm tea /water before meals, it is best to sip.

Tip #4) SLOW DOWN / BREATHE / SAY A PRAYER / CHEW THOROUGHLY / EAT SLOWLY

-The idea is to support your digestive system by supporting your nervous system - get into a "rest & digest" state and let your "getting full" cues have time to send their signals and be noticed by you sooner... Plus, when you make mealtime a bit of a meditation and a moment of gratitude, you benefit on multiple other levels as well <3

Hack: Hum or sing your before-&-after-mealtime prayers to quickly activate the vagus nerve and engage your parasympathetic nervous system. If you're not the singing type, a few full, slow cycles of breath should do the trick ;)

Tip #3) STRENGTH TRAINING

-The more muscle density you have, the less opportunity you have for insulin resistance. Skeletal muscle tissue acts as a sink for glucose and thus allows insulin to do its job easier. Strength training also helps us to sleep better (hello Tip #7!), and is beneficial for bone health, mobility, mood, cognitive health & more...

Hack: Focus on muscle-building exercises like weight lifting interspersed with short intervals of high intensity training like sprints or spin, and occasional longer form zone 2 cardio with plenty of recovery support like rest, baths, massage, and ACU!

Tip #2) Keep blood sugar levels regulated (pt. 2 coming soon)

-As briefly mentioned in Tip #3, blood sugar levels, insulin sensitivity, weight, BMI, and waist circumference all share a relationship with our metabolic health. When our blood sugar levels stay more smooth rather than bounce between peaks and valleys, various aspects of our health benefit in multiple ways, but regarding weight loss - steadier blood sugar levels help cut cravings!

Hack: make sure your meals, & even snacks, are balanced (meaning they contain all 3 macronutrients [protein, carbohydrate, fat], or even more simply - just good protein & fiber), and that if you eat dessert, you do it at the end of a day of well-balanced meals.

Tip #1) See your acupuncturist for treatments like acupuncture, cupping, ear seeds, and more tips like herbal and lifestyle recommendations that are individually-tailored according to your unique body type and case presentation.

I offer thorough and unique treatments in a sliding-scale type of manner in that you can choose your treatment according to your preference - however simple & affordable to as luxurious and indulgent as you desire. Find more information about my services here or book the treatment of your choosing online here!