10 Tips for a Healthy Fat Loss Revolution - Paula Owens, MS

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10 Tips for a Healthy Fat Loss Revolution

10 Tips for Healthy Fat LossHealthy fat loss requires a fundamental paradigm shift. The way you think, beliefs about who you are, your behavior and values, what’s important and what motivates you all must be challenged.

Healthy fat loss takes a plan, an open mind, faith, valuing self, compliance, perseverance, and a lot of hard work.

Healthy fat loss isn’t just about what you do, the vitamins you take, the exercise you get, and the food you eat—changing your behaviors and how you think, food quality, mindset, sleep quality, your relationships, unresolved trauma and emotions, your environment and your lifestyle must all be factored into the healthy fat loss equation.

Many individuals neglect the fact that there is a difference between weight loss versus fat loss. When you’re obsessed with weighing yourself on the scale, eating less, counting every calorie, and exercising more you’re solely focused on weight loss. In contrast, healthy fat loss is about losing body fat and keeping it off permanently, a healthy functioning metabolism, living a healthy lifestyle, preserving muscle, balanced hormones, and achieving a body that is strong, fit and healthy inside and outside! Now, that’s a recipe for a healthy Fat Loss Revolution!!!

Fat loss is NOT about counting calories, starvation diets, stepping on the scale every day, willpower, or excessive amounts of exercise. Balance and healthier lifestyle choices is the key to long term, permanent healthy fat loss.

A person’s weight can fluctuate during the day especially when you factor in fluid retention, sodium intake, carb intake, menstrual cycles, and muscle weight. The scale is not an accurate method of tracking fat loss. My personal preference to track fat loss is taking photos, how your jeans fit, and assessing body composition via skin fold testing using Harpenden calipers.

10 Tips for a Healthy Fat Loss Revolution

#1  Healthy functioning adrenals. Stress comes in many forms – physical, psychological, emotional, environmental, electromagnetic and spiritual. Anxiety and stress of any kind can inhibit fat loss because stress hormones signal your body to actually store fat and break down metabolically active muscle tissue leading to adrenal insufficiency.

#2   Sleep. If you want to look your best, feel better, increase energy, boost memory, look younger, and lose fat, you must ensure that you’re sleeping well. Poor sleep can make AND keep you fat because it interferes with and suppresses fat burning hormones. Do not underestimate the value of restful sleep and daily relaxation for fat loss.

#3   Food is medicine or a slow form of poison. Stop eating chemicals and inflammatory foods that your body is sensitive to. These foods increase inflammation and trigger stress hormones to be released that sabotage your fat loss efforts.These are very often the foods you tend to crave or eat every single day, which is why it’s so important to include a variety and diversity of nutrient-dense foods in your diet.

#4   Healthy digestion. To lose body fat and more importantly keep it off, you must assimilate nutrients required to build muscle. HCL deficiency, underlying infections (Candida overgrowth, parasites, yeast, fungal, bacterial, H. pylori), bacterial imbalances, bile insufficiency, liver congestion and leaky gut are just a few conditions that can silently inhibit fat loss. A healthy liver must be able to detoxify fat storage hormone metabolites.

#5   Hormones, hormones, hormones! Prioritize balancing insulin and cortisol first! Balance your blood sugar and stabilize insulin. A body that is sensitive to insulin will lose body fat more easily and rapidly than an individual compared to an individual that is insulin resistant or pre-diabetic Why? Insulin, in excess is a fat storage hormone. If your pancreas constantly secrete insulin in an attempt to reduce blood sugar, you’ll become insulin resistant and may eventually become diabetic.

Assess and address adrenal dysfunction, which can lead to an imbalance of brain chemistry, increased belly fat, poor sleep, vital nutrient deficiencies, inflammation and more. These factors are often overlooked when it comes to fat loss.

An imbalance of hormones such as increased estrogen, increased insulin, and decreased hormones (such as growth hormone, thyroid, DHEA, progesterone, testosterone) all have a profound impact on successful fat loss.

#6   Eat real food. Driving up to a window for your meals, downing soda, consuming protein shakes or snack bars full of chemicals, genetically modified soy and hydrogenated fats, or eating boxed cereal is not real food. Specifically, avoid wheat, gluten, grains, sugar, artificial sweeteners, processed, packaged fake foods. Manage portion sizes and include plenty of organic protein and non-starchy, fibrous veggies and leafy greens at every meal. Always eat breakfast. Practice being mindful and present during meal time.

Eat fat to lose fat! Society is fat-phobic and has been brainwashed that consuming a low-fat or non-fat diet is conducive for optimal health and fat loss. Many still hold a belief and assume synthetic frankenfats such as margarine (full of plastics and chemicals) or vegetable oils are healthier options. Nothing could be further from the truth. All fats are not created equal. Healthy fats are essential for hormone production, a healthy immune system, optimal brain function, youthful-looking skin, healthy hair, and, of course, fat loss.

#7   Move your body! There’s an effective way to exercise and an inefficient way to exercise for fat loss. Are your workouts solely focused on steady-state cardio sessions that burn muscle, accelerate aging, increase inflammation, and disrupt your hormones? Or, maybe you’re someone that has been doing the same old exercise program month after month expecting a different result. Resistance training with heavy weights and interval-style workouts are the solution if you want to change your body, feel better, look younger than your real age, lower body fat and balance your hormones. The 12-week exercise program found in Fat Loss Revolution delivers just that and will surely melt fat.

It’s important to include parasympathetic activities in your program. Yin (relaxation) style movement such as walking in nature, gardening, rebounding, yin or restorative yoga, meditation, Tai chi or Qi gong as part of your exercise regime to balance the yang. Personally, I love yin yoga. This is a practice in which the asana is held for 2-5 minutes with a focus on lengthening and releasing fascia and connective tissue.

#8   Nutrient deficiencies. We each have a unique biochemistry, therefore nutritional protocols will vary from person to person. The best way to identify your personal nutrient deficiencies or excesses and balance your body chemistry is assessing your symptoms and a functional blood chemistry analysis.

#9   Reduce chemical exposure and toxic load. The average woman puts over 400 chemicals on her body daily! We’re exposed to toxins from various sources including food additives, preservatives, pesticides, herbicides, glyphosate, GMOs, cleaning products, lotions and colognes, non-organic foods, prescription and OTC drugs, the environment, air, unfiltered water, excessive alcohol consumption, toxic thoughts, and so much more.

Toxins are stored in fat cells and compromise lymph and liver function. The higher your body fat, the higher your toxic load. All toxins brought into your body have to be processed by your liver.

Familiarize yourself with the negative consequences of estrogen overload. Toxic overload from a congested liver, xenoestrogens (endogenous and exogenous) and obesogens (foreign chemical substances to your body that disrupt hormones and your metabolism) primarily target the liver, brain and adipose tissue making it difficult, if not impossible to lose body fat.

#10  Keep a food journal. Those who journal what they eat tend to lose twice as much weight and make much healthier food choices and manage portion control versus those who do not keep a journal. Keeping a food journal can also help to detect foods that pay be problematic for you.

Be patient. Consistency matters. Keep the faith. Give up those things that are literally weighing you down. Believe in yourself.

Do you want lasting, permanent results? Stop focusing on losing weight, deprivation and the number on the scale. Stop dieting, and instead focus on becoming as healthy as possible and making healthier choices… ONE. CHOICE. AT. A. TIME. When you focus on health first, fat loss will happen easier and more naturally.

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