Ignite Your PowHER

Healthy Weight Loss: 5 steps to lose weight, combat sugar cravings and balance hormones with Dr. Jen

February 17, 2021 Jennifer Roelands, MD Season 1 Episode 12
Ignite Your PowHER
Healthy Weight Loss: 5 steps to lose weight, combat sugar cravings and balance hormones with Dr. Jen
Show Notes Transcript

Let's talk about healthy weight loss. If you know me, you know I am not a fan of diets!
I hate the trendy new diet because women lose weight and then gain it all right back.
And then they feel terrible and get discouraged.

I believe food is fuel to nourish and support our body.

Healthy Weight loss is the key! Sustainable changes that you can do daily and without hassle or missing out on the good stuff. I love food, I am Italian. So I don't wan to be deprived of good food. But it is about changing our relationship with food.

In this episode I give you 5 steps you can do starting today to help you lose weight. To nourish your body, balance your hormones, and lose those clingy pounds.

References for this episode:

1. Do you need a hormone reset? I have a FREE 5 step detox for healthy hormones GUIDE
2. How to talk to your doctor about getting your hormones tested, MY FREE GUIDE.
I am a doctor so I know the lingo and can help you ask for the right tests.

3. What are the steps involved in clean eating? Check out my series of blog posts about how to start clean eating. Click on the link.

4. What is mindful eating, and how can it help me lose weight? I have a Mindful Eating 101 blog post.
Here is an affiliate link for the book I referenced, Savor: Mindful Eating, Mindful Life.

5. If you prefer to view the episode: then check out the playlist on the my YT channel.

Thanks to our Sponsor

Well Woman MD
Well Woman MD is my health coaching business. I have spent over a decade in women's health and can help you optimize your health. If you have a hormonal imbalance and want to reverse your symptoms naturally then I can help you. I address nutrition, lifestyle, and mindset with my 5 step prove protocol. You will get vetted information to help you live well, love well.

Jennifer Roelands, MD (@wellwoman.md) • Instagram photos and videos

FB business page:
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#hormoneimbalance #howtobalanceyourhormonesthroughdiet #holisticnutrition #whattoeattobalancehormones #eatforyourhormones #cleaneating #cleanliving #weigthlossjourney


Hello ladies. Welcome back. I'm so glad you're here. So today we're going to talk about healthy weight loss. It's the beginning of the year, a lot of people think about weight loss.

It tends to be high up on the resolution list in January, but I want to talk about healthy weight loss. And that kind of weight loss is when you not only just lose pounds, but you also combat those sugar cravings and you really balance your hormones. Cause long-term in order to keep that weight off, you have to have balanced hormones.

If you don't balance your hormones, you will reverse that. And essentially start gaining that weight back. So let's talk about five tips to healthy weight loss.

 I always refer back to the three pillars of health. Nutrition lifestyle and mindset, because I believe that all three of those pillars have to be present in order to have a healthy life. So let's talk about those five tips in reference to those three pillars.

Tip #1: So the first thing that I'm going to mention is if you have symptoms of a hormone imbalance, so you have fatigue, unexplained, weight gain, despite doing all the things that you have tried, hair loss, digestive issues, You know, just being achy bones exhausted. You really need to get tested. You need to figure out, do you have a metabolic hormone problem, a sex hormone problem, or is there an underlying medical problem?

So even though I'm a doctor, I really firmly believe that people need to see whatever provider that they're comfortable with. So you need to get tested to find out what is the problem. What is the actual disorder or disease that you're dealing with? Because if you have  diabetes or lupus or thyroid problem, it doesn't matter what we do from a nutrition standpoint.

You still need to be treated appropriately. I want you to go get tested and I cannot recommend the particular test for you because again, I'm not diagnosing or treating you. So please see your provider and please talk to them about getting tested in the realm of metabolic hormone testing. And so those symptoms typically are fatigue, unexplained, weight, gain, achy bones, hair loss, digestive issues. You need to be a lot, all the auto-immune disorders sex hormones, then you can certainly see like a gynecologist or a primary care doctor.

And get evaluated for your irregular periods or if you have cystic acne hair growth in places that you don't think it should be dark and hair on your arms or your belly, a low libido things like that tend to be a sex hormone problem. I did have a, I do have a guide that you can take with you if you're not sure what tests to ask for or what to say, then I made this great cheat sheet guide that you can download it's on my website.

Click here for the guide.
I find that in my coaching business, people often feel a little intimidated to ask the doctor for what they need or don't even really know how to, how to, how to have the conversation to begin with. So I made this guide I thought it would be a great way for people to take this to their physician and open that conversation up. So tip number one is. Get tested. Find out what you're dealing with. Find out if you have an underlying medical problem and need to be treated for that.

Tip #2: Hydration.
It's so crazy how much we don't think about water intake. If you have adequate water intake, then you will be able to suppress those hormones that tell you it's time to eat. A lot of times people eat out of boredom or eat out of convenience. And so getting enough water will ensure that you're sort of suppressing that appetite, stimulating hormones when you really need to eat when you're not actually hungry.

The other thing that water does is it gets rid of all the toxins in your body. You have to be able to clear out all those excess toxic, especially estrogen. If you're estrogen dominant and you constantly are imbalanced, then you need to get rid of that extra estrogen. And so hydration is so, so, so important to weight loss.

You need to think about hydration and the fact that whatever your weight is, you need to have half of your body weight in water. So if you weigh 160 pounds, you need to have 80 ounces of water a day. And literally it needs to be water. 

Especially if you want clear, nice skin as we age, our skin tends to not only get wrinkles because it's lacking in collagen and elastin, which is. Makes it nice and stretchy and pretty, but, and firm, but also the increase in wrinkles can be from lack of hydration in your skin. So if you want, you know, skin that looks like it's aging gracefully, then you definitely need to focus on hydration.

And the other thing too to think about for hydration is. In order to lose weight, we're going to be practicing a good movement routine or exercise routine, and you really need hydration to have adequate supply for your muscles and your body to, you know, effectively at work out. So hydration, make sure that you're having half of your body weight in water.

Tip #3:  What kind of nutrition are we going to focus on? So most of the nutrition tips that I recommend are clean eating principles. So I have a hormone balancing diet that's specifically for women with hormonal issues. But in general, for women who are just trying to lose weight, clean, any principles will get you along way.

Cleaning any principles will help you make better choices, but it also help you eat better in general, what's your body will not be exposed to these extra toxins in the environment, but also that you will be able to essentially eat the right foods. So clean eating their cleaning is actually fairly simple to understand.

The first thing is that you need to consume whole foods. When we talk about clean eating principles, we talk about whole grains, whole foods. So having an Apple is an Apple, not an Apple is chopped up with cinnamon and sugar and. Artificial sweeteners and flavors. It's literally whole foods and whole grains.

The second principle of clean eating is to minimize processed foods. So if you grab something in the grocery store shelf, and you look on the back of the ingredient list and it has more than five ingredients or in the ingredients, it lists things that you do not know what they are like. You don't understand what they are.

Then this is not going to be acceptable in clean eating.

So let's talk about some five actionable steps for clean eating. First, you need to incorporate good healthy fats. Good healthy fats include like avocado coconut. You really need to be able to tell the difference between trans fat saturated fat and really understanding the difference in what a healthy fat is.

Second. Clean protein. So protein sources like meat sources. If you're an omnivore they need to come from a place where they practice sustainable practices. So they're not giving the animals antibiotics, or putting things in their feed to increase. Bulk them up essentially and make them bigger, but then getting rid of all the good nutrients that you need and in exposing you to environmental toxins that you don't need, this is really important to consider if you have an autoimmune problem.

So if you're someone like me who has Hashimoto's thyroiditis, I don't do well with corn or soy. And. Believe it or not, a lot of animals are fed that as fillers in their feed. And so when I eat something that's not a clean protein, I oftentimes get the same reaction that I would if I ate that particular product, because the animal has eaten that thing like corn or soy has fillers inside of their feed.

And so their meat actually has those byproducts from it. So clean proteins that are from a sustainable source are. Are definitely part of clean eating. A third step is eating the rainbow or looking at your plate and it should look like a rainbow. There should be so many different vegetables and so many different colors from the different types of vegetable groups that it feels like you're eating the rainbow.

So make sure you eat more veggies than meat. Is part of cleaning it as well. The fourth step is spices and herbs. So you can often get vitamins and nutrients and micronutrients through spices and herbs that you put in your food. Instead of having to take it in a supplement form.

So understanding how spices and herbs can help you. With anti-inflammatory properties, but also like in an anti-inflammatory diet, but also can help you get certain vitamins and minerals that you wouldn't otherwise get to make your health better. The last step is meal prep. So in order to really effectively clean eat, it's important that you.

Spend some time meal prepping because it's hard. If you're on the go, most people are on the go doing a lot of things with their children and just in general busy crazy lives. And so if you spend some time doing meal prep and actually getting healthy snacks to go and making sure that you're preparing the meals for the week for your family, you're going to do better in a clean eating principle.

Tip #4:  on our five tips to healthy weight loss, mindful eating. I know this is going to sound different and crazy. And when I learned about this and integrative nutrition courses, I was kind of like mindful eating. What is that? So basically it's about being present when you eat. So making the choices, the, when the, how the, what you eat.

And making sure that you're present while you eat. So this comes up when you think about our busy crazy lives. Oftentimes we are running in from work. We're stressed out. We still have whatever's on our mind from what happened at work today. And we quickly scarf down something, throw the kids in the car and get off to soccer practice.

Well, that kind of eating will lead to overeating will lead to poor digestion and constipation bloating issues, and will definitely lead to weight gain because all of those things affect your cortisol level, which is your stress hormone. And if your stress hormone is out of control and high, you're going to automatically gain weight.

So it will convert it to fat. And that actually works against you. So it doesn't matter if you run in the door and eat only an Apple for dinner and say, well, I'm eating much less, so I should lose weight. You're not going to lose weight because your body will see that and say, well, let's take that Apple and the sugar from the Apple and convert it to fat.

Your body and it's not your control, right? Your body says, I need this, I want this. And so mindful eating practices will let you make better choices. The other thing it does is the stress from running in, from your house and thinking about what happened in your Workday will also tend to make you not.

Spend time thinking about the food that you're eating as fuel, but rather as sort of a checklist. And so you just say, well, I've got to get it done. Got to go. To soccer practice. And I just need to check the box. Well, that's kind of the worst type of eating practices because you will then come home from soccer practice and find yourself snacking and eating because you didn't actually sit down and eat a balanced meal to begin with.

So mindful eating is extremely important for weight loss. I have a blog post on this, and so please refer to the blog post about mindful eating and literally gives you step-by-step. On how to do this. And there's a great book called Sabre, mindful eating, mindful living. If you're interested in reading more about how to practice mindful eating in your day to day life, I'll put a reference in that, in the show notes though, the last tip I want to talk about is lifestyle changes.

So. We talk about nutrition, mindset, lifestyle. Those are my three pillars of health. So lifestyle changes. It sounds so easy just to say, let's just change these things. Let's just, you know, have a better healthy lifestyle. Well, what does that mean? What are the things that we need to focus on? So two of them I want to emphasize first is sleep.

You cannot lose weight. If you do not sleep. Your body has to stop rest and reset. And if you are not getting an adequate amount of sleep, seven, eight hours or so at night, then you will not have a body that is rested in the morning, and you certainly will not have your hormones balanced during the day.

And if you don't have hormones that are balanced, you will. Gain weight. They're not working with you, they're working against you. So I highly, highly, highly recommend people come up with a sleep routine, which means every single day you go to bed at the same time and you wake up at the same time. It doesn't matter if it's Friday or Saturday night, doesn't matter if.

You have work to do still and you want to take your work home. You need to practice, sleep routine, good sleep habits. Asleep or teen also includes removing all electronic distractions from your room. So no cell phones in your room, no iPad in your room. You really need to get off of all those blue light.

Devices before you go to sleep, because it keeps your mind active. It keeps you stimulated and you can't get restful sleep. And oftentimes people will wake up with headaches from having stared at a blue screen, all you know, in evening time before they go to bed. So if you're a migraine sufferer, her suffer, I would highly recommend you check into.

Blue light glasses and blue blockers essentially. And look into how much you actually spend in front of a computer screen or your phone. Cause it is a very known trigger for people with migraines, the other lifestyle Essentially habit I would focus on is not only sleep, but making sure you get rid of the environmental toxins around you.

We are focusing so much on what we put in our body in this episode, but we're not, we didn't talk much about. What we put on our body. So these are lifestyle changes that will help you so much long term. So looking at the products that you use in your home, looking at the products that you put on your body, like your makeup your face, wash your hair, your shampoo, your hair products, those things contain a lot of endocrine disrupting chemicals that end up messing up our hormones and really causing all the work that we're doing with eating healthy, to not be effective.

If we end up. Exposing ourselves all the time to these toxins that disrupt our hormones. So for example, I have been gluten-free for a very long time for 12 years. And I recently went dairy free because I was starting to have cystic acne again, like I did when I was 15 years old. And so I realized that dairy and I don't get along anymore, unfortunately, because I love ice cream, but they don't, we don't get along.

But in that process of trying to figure out what the heck is going on with my acne, I realized that I also had not really spent much time fixing the stuff that I put on my body. So I eat gluten-free, but I wasn't using gluten-free makeup. I wasn't using gluten-free. Face wash. So I really had to sit down and kind of look at, does it make any sense to put, to focus about not putting gluten in my body, but ultimately putting it on my face?

Like it's still absorbing in my body. So I spent some time going through and changing all of my makeup products in my skincare products to be gluten free. And that drastically not only helped me balance my hormones better, so I slept better, but it cleared up my face. It did wonders for clearing up my face.

So I'm a big advocate of looking at what's around you as well as what you put in your body. So those are the five tips to healthy weight loss. There's I have so much more detail in my website on my blog posts. So please check into those over at my website. Well-woman md.com under not only blog posts, but also I have a whole section on how to balance your hormones naturally through diet.

And so you can check out some of the information I'm talking about today on clean eating. Please subscribe. And give me comments on this. Podcast episode. I love to hear more about what you guys want to learn. I love to just look into and research more about how I can help you improve your health overall.

So please leave a comment, leave a review, subscribe to the podcast and give me some information. If you have a comment, if you'd like me to talk about anything in particular. You can also join my Facebook group. I have a Facebook group where I post daily about different health topics and courses and things that I offer.

So head on over to Facebook and it's under well-woman MD. You can join the Facebook group for free. Thank you again.