The new year is a popular time for making resolutions, and fitness and health-related ones are the most common. Unfortunately, most people don’t stick to their resolutions, abandoning them after as little as a month.
General dieting resolutions are some of the hardest to keep. Often, they’re too drastic, leading to side effects that are unpleasant. Cutting out salt, refined sugar, fat, and caffeine – especially all at once – can cause headaches, sluggishness, bloating, and flared tempers. No wonder extreme diets usually fail.
One obstacle to reaching health-related goals with generalized dieting or the omission of certain foods is that fatty, salty, and sugary foods actually make us feel good in the short run. They cause the release of dopamine and other feel-good neurotransmitters that give our moods a boost. When we cut out these foods, we can actually experience a withdrawal.
Taking a slow and steady approach to changing your diet will help you stick with it longer term, improving your health and helping you achieve the lasting results you want. Add more fiber, include healthy snacks throughout your day, focus on getting more sleep, and drink more water. All of these simple tips can help you overcome the nasty side effects of cutting out sugar, fat, and salt. Taking a slower approach will also give the bacterial colonies in your gut time to adjust, which means you’ll experience less bloating and discomfort.
Eliminating carbs is another common approach to weight loss that can be challenging to maintain. It can push your body into a state of ketosis, leading to a variety of symptoms collectively known as the keto flu. Headaches, fogginess, fatigue, irritability, and nausea are commonly experienced. If you’re interested in trying this diet, our experts at Firstline Nutrition can help you manage these symptoms with personalized advice and recommendations.
But here’s some good news: research indicates that instead of focusing on elimination or avoidance, resolutions that are approach-oriented are more likely to succeed. If you’re looking to reach a weight loss goal this year, consider adding something to your diet. There’s clinical evidence to support including vitamin D supplements in your daily routine and increasing your protein intake to help you shed pounds without extreme elimination dieting.
The sunshine vitamin
Vitamin D is often called the sunshine vitamin because it’s synthesized through exposure to the sun. When sun exposure is insufficient, like in our northern Canadian climate, we need to get it from supplements or vitamin D-rich foods (like salmon, herring, sardines, or cod liver oil).
Evidence shows that higher levels of vitamin D may contribute to weight loss. A clinical trial of women aged 20-40 years showed significant decreases in weight, waist circumference, and Body Mass Index (BMI) after just six weeks of supplementation.
Older adults, individuals with darker skin, and those with limited sun exposure are particularly prone to deficiencies in vitamin D. But anyone looking for an approach-oriented change in their health routine as they work towards a weight loss goal would be wise to add a daily vitamin D supplement. Ask our experts for a recommendation on dosage.
Up your protein
Increasing your protein intake beyond recommended dietary allowances can help you reduce your body weight while also improving your body composition. Clinical studies have demonstrated its contribution to reduced fat mass while preserving fat-free mass, as well as preventing weight regain after loss.
Firstline Nutrition stocks a variety of reputable protein sources, including shakes, bars, and professional supplements to help you meet your protein intake goals. We even offer a complimentary tasting bar to allow you sample a wide variety of supplements before choosing the one that works best for you.
New Body, new you
If weight loss resolutions are on your list this year, come visit us at Firstline Nutrition to find out how our experts can help you reach your goals. In addition to vitamin D and protein, we carry a wide variety of supportive supplements like Alora Natural’s New Body. This thermogenic fat burning formula contains energizing ingredients that support digestive functions, turning stored fat into fuel.
Cutting down on fat, sugar, and salt is a sure way to improve your health, but instead of focussing only on what you’re eliminating, try a new approach to sustained weight maintenance this year by adding a supportive supplementary approach to your regime. Find out more by booking a consultation or dropping by our convenient location in South Edmonton. Together, let’s make this year’s resolutions stick instead of the extra holiday pounds.