Tips to Maximise Your Weight Loss.
First of all, thats identify some cutting edge suggestions on how you can use to improve your weight:
- Beleive it or not, you double your chances of weight loss with a food diary, writing down what you ate, when you ate and how much you ate.
- Get a coach helps you to stay accountable, on track and keeps you focused on what to do.
- Measure yourself regularly, improves your weight loss results. Tracking your weight can be motivating. The recording also helps you to makes adjustments quickly if you start gaining weight.
- Strategies are like a map to success. They show you where you are going, and help you plan your journey.
- Have a plan to overcome obstacles, especailly those that have tripped you up before. Be prepared for challenges, have a plan to manage each one before it shows up.
- How to boost your chance of success, set goals and enrol a health care professional to support you, that way you are more likely to succeed. We work with one of the most successful deits in our practice for weight loss is the Ketogenic Diet.
Weight Loss Mistakes You Don’t Want to Make.
Some common mistakes people make when trying to lose weight.
- Doing the latest fad diet. These quick-fix solutions typically rebound once come of the diet. The answer, find a diet program that has a proven track record, with a weight loss phase followed by a maintenance phase to keep the weight off.
- Overdoing one type of food. Salads are typically overdone with carb-loaded toppings — the solution healthy salad with protein to satisfy your hunger.
- Cheat days, firstly you are cheating, and the secondly you are eating for a whole day. this could set you back 3-4 days each week if you have a cheat day once a week.
Is Your Gut Affecting Your Weight?
Your gut microbiome is mostly made up of a few main groups of bacteria. The two biggest ones are Firmicutes and Bacteroidetes – together, they often make up over 90% of the bacteria in a healthy adult gut.
How this relates to weight and gut dysbiosis. The balance between Firmicutes and Bacteroidetes (often called the F/B ratio) is especially important for weight.
- In many studies, people with obesity tend to have a higher Firmicutes to Bacteroidetes ratio – meaning more Firmicutes and fewer Bacteroidetes. This can lead to extracting more calories from food, promoting weight gain.
- A healthier balance (more Bacteroidetes relative to Firmicutes) is linked to better weight management and less inflammation.
A negative imblance in gut bacterium is called gut dysbiosis, where bad bugs increase in numbers and produce more absorbable fat from carbohydrates. It can tip this ratio and make it harder to maintain a healthy weight. Eating more fiber-rich foods (like veggies, whole grains, and legumes) can help boost Bacteroidetes and support a balanced microbiome. Good bacteria reduce inflammation and aid weight control. Bad bacteria promote dysbiosis (imbalance), inflammation, and weight gain. Probiotics can correct dysbiosis and balances the microbiome in the gut, reducing inflammation and fat absorption. Couple this with exercise and eating whole-foods will help to produce healthier microbiome.
Lose 5 kilos and Lower Your Blood Pressure
“Effect of weight loss on blood pressure changes in overweight patients: A systematic review and meta‐analysis”, this study shows how important weight loss is in the prevention of hypertension. Losing just 5.1 kg can trigger a systolic blood pressure drop by -4.44 mm Hg and diastolic blood pressure reduced by -3.57 mm Hg, see study. While weight loss is a powerful tool, it’s only one piece of the puzzle. Because heart disease can be silent and life-threatening, it is vital to pair lifestyle changes with professional medical advice. Once you’ve hit your goal weight and blood pressure is in the normal range, the Mediterranean Diet remains the gold standard for long-term maintenance and cardiovascular protection.
Why Elevated Cortisol Makes Losing Weight Hard
Stress isn’t just “in your head”—it’s an evolutionary survival mechanism. When you are stressed, your body enters “Fight, Flight, or Freeze” mode. This triggers a spike in a hormone called Cortisol. High cortisol levels signal your body to store fat, especially around your midsection, as a survival tactic. This is why you can gain weight or hit a plateau even if you are eating a low-calorie diet. Essentially, your body thinks it’s in a “famine” or a “battle,” so it holds onto every calorie for dear life.
- Symptoms of stress, short-term low energy, difficulty sleeping, poor memory, mood, IBS, constipation, long-term weight gain, thyroid issues, reduced immune function
- A “chill out formula“, like magnesium, b vitamins, essentials fat acids, herbs to calm the nerves system, can really help you to adapt to recurring ongoing stress.
- Diet changes to reduce stress, lower caffeine, avoid sugar, have protein for breakfast to stabilise thyroid.
- Exercise & meditation if practised regularly reduce stress hormones.
- Sleep is one of the most important components – reducing the impact of stress on your body and mind.
Things That Can Trip You Up
- Questions people don’t ask before starting a diet:
- What do I have to do?
- How long before I start seeing a difference?
- Food offerings from freinds and family that don’t support weight loss.
- Ways to make sure you do not fail. Match the diet to your needs include any health conditions, medication, sleep issues, stress levels and budget.
- Most people lose more weight with a ketogenic diet than other diets. It has clinical evidence demonstrating positive results; dropping triglycerides levels, increasing good cholesterol, improving insulin levels. We have develope our own version of the Ketogenic Diet and it is the most successful deit in our practice for weight loss.
If you would like to start on a diet that gets results or dicuss any aspects of your current diet, please feel free to contact me.
In health and wisdom
Brendon
Written by:
Brendon Groves
Clinical Naturopathic Practitioner
Founder of “Groves Naturopathics” and “The Groves Lifestyle Diet”
Adv. Dip. H. Sc. Nat, Dip. H. Sc. H.M., Dip. H. Sc. Nut.
Advance Diploma of Naturopathy, Diploma of Nutrition, Diploma of Herbal Medicine.
Special interests in: Weight loss, digestive issues, anxiety and mood disorders, immune support.
