Multiple patterns of physiological and biochemical dysfunction are linked to obesity, including genetic polymorphisms, chronic inflammation, mitochondrial dysfunction, oxidative stress, neuroendocrine immune dysfunction, nutritional deficiencies (or excesses), and toxins.


For any long-term success in weight regulation, the neuroendocrine-immune system function must be normalized. This involves all of the following occurring in concerted effort: modifying and normalizingmeal composition, meal timing, nutrient density, phytonutrient content, exercise, stress management, improving sleep quality/quantity, and the identification and removal of toxins and food allergens from the diet (see future blog issues to learn more about the other modifications needed to normalize the neuroendocrine immune system).


Meal Composition:

Low-fat diets slow metabolism more than low-glycemic high fiber load diets, and ultimately make one hungrier and and more resistant to further weight loss. They can also cause greater inflammation and higher insulin, glucose, triglyceride and blood pressure levels.


Meal Timing:

When one eats, and how often one takes their meals is critical to weight regulation. Rev up metabolism by eating regularly throughout the day (grazing vs. gorging): 3 meals and 2 snacks, with approximately 2 1/2 to 3 hours between each food intake. This will actually reduce overall daily calorie consumption, increase fatty acid oxidation, and lower cholesterol and insulin levels. By keeping the "metabolism oven" burning calories, the continual thermogenesis accelerates weight loss. The old adage, "Eat breakfast like a king, lunch like a prince, and supper like a pauper" will go a long way in maintaining weight control.



​More to follow!
 
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Lee Tucker-Horne

Don't Become Obsessive
about ​Weight Loss

Story ​Editing by RYH Staff Writer Pamela Fox


This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


Healthy Weight Loss by Better
​Understanding Your System's Biology

(Issue 1 in a Series)

(972) 999-1155

 


Healthy Lifestyle Hacks
by Lee Tucker-Horne, M.S., N.C., CCRC   ​Licensed Nutritionist and Study Coordinator


The holidays, with all of the office parties, sports events, and family feast opportunities are approaching. Staying on the path to weight loss does require an additional measure of fortitude, but it can become hard to not become obsessive with your weight loss behavior if you don't have the right mindset going in.


Unrealistic weight loss goals and poor maintenance planning can create an unhealthy, compulsive cycle of depression, urges to eat, self-indulgence, followed by self-blame and guilt (wash, rinse, repeat).


Untwist that stinking thinking and meet your goals, instead, by:

  • ​Relaxing; be patient. Make a plan. Don't rush yourself
  • Talk to yourself in a compassionate way (as you would speak to a friend going through the same situation)
  • Let others help support you to address contributing factors
  • Weigh the potential positives of sticking to your plan, and ask yourself, "How much does it mean to me to discontinue unhealthy eating?"
  • Eliminate the self-defeating behaviors. Set a realistic approach for your healthy eating plan. Be rational; thoughtful. Goals need to be set because WE want them, not to please someone else.
  • Respect and value who you are.
  • Every body is different; what works for most does not necessarily work for all. Always be prepared to search for new solutions, and NEVER GiVE UP.
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