Maybe you put on a few pounds during the pandemic, or after menopause your usual habits are causing weight gain, or you are considering weight loss as a way to improve a chronic disease or reduce pain. Whatever reason has you thinking about a change, affirming and respecting yourself from the very start is of utmost importance. We are all doing our very best here, given our circumstances and current level of understanding. Change as a kindness to yourself is optimized by embodying kindness and care throughout the process. Do not listen to the judgmental and angry inner voice. Ever.
ACTION RESULT
Tell yourself you are beautiful You will come to know the truth! Change is easier when you're feeling
every day. confident and good about yourself.
Sleep longer. At least 8 hours You will have more time to reduce fat, a body process that happens
per night. during sleep.
Reduce caffeine, alcohol, and Maintaining healthy cortisol and insulin levels reduces fat storage and
sugar intake. improves sleep. Menopausal changes increase sensitivity to simple
sugar, alcohol, and carbohydrate consumption AND overstimulation
from caffeine and stress, causing weight gain.
Stop eating snacks. Improves sleep, increases your metabolic rate (vs. multiple low calorie
Stop eating after dinner. meals and snacks, which decreases your metabolic rate). Dinner is a
Then try skipping dinner. better meal to skip than breakfast because your body clock provides
more energy for good digestion in the morning and early afternoon.
When you fast 18 hours or more, your liver converts fat into cell food.
This is particularly helpful for cells that are insulin-resistant.
Exercise in the morning. Increases your metabolic rate for the rest of the day. Helps you
Start easy at first. If it's easy, you breathe easier, improves circulation, promotes better toned and
are much more likely to do it more relaxed muscles. Improves sleep.
again, which is very important!
5 minutes or less is ok--whatever
you can do. Work up to at least
20 minutes with moderately
increased heart and respiratory
rate. Pay close attention to how
you feel. The goal is to feel
better after exercise.
Excess weight is very measurable and visible, and sometimes it is a symptom of poor digestion or another health issue, but it is not in and of itself a health issue. Thinner does not mean more healthy. It could just mean more stressed. All of the above suggestions are primarily about what is needed to gain and maintain good health at any weight and any age.
Acupuncture treatment can help to improve sleep, balance hormones and stabilize blood sugar, improve digestion, reduce stress and cravings and relieve pain, making it easier to exercise. All of this can make it easier to achieve and maintain a more comfortable weight.