What Works for Weight Loss: Hormone Balance, Fasting, Supplements, and Your Diet
Dr.Taz’s Holistic Approach for Increased Fat Burn and Faster Metabolism
Yo-yo dieting is a thing of the past. In this post, you’ll learn which methods really work (and are completely backed by science) to help you lose more weight. You don’t need to spend hours in the gym, or remove entire food groups from your diet.
These are the ways you can use your natural hormone balance, along with simple supplements and easy changes to your routine to get the weight loss results you want. Plus, I’ll share with you my do’s and don’ts after helping thousands of women in my integrative medicine practice lose weight and keep it off.
The Basics of Boosting Your Metabolism
Scientists, influencers, and doctors alike throw around the word “metabolism” but what do they actually mean when they say it, and is there a way to “boost metabolism”?
Your body’s metabolism is based on three things:
- basal metabolic rate (BMR), or how much energy you burn at rest
- physical activity and exercise
- thermogenic effect of food
Weight loss happens easily when we target all three of these factors. So let’s start with how to increase calorie burn at rest.
In our bodies, we have trillions of tiny powerhouses called mitochondria. These mitochondria reside within our cells, and they’re responsible for producing ALL of our body’s energy. Mitochondria take the food and water we eat and turn it into fuel for the body.
In Ayurveda, the force responsible for controlling metabolism, strength, and digestion is called agni, and it’s known as the main digestive fire (1).
So robust and healthy mitochondria, or a freely flowing agni, means a calorie-burning metabolism and plenty of energy for the body. If agni is restricted or if our mitochondria are damaged, we’ll experience slow metabolism, inefficient energy, and more weight gain.
So how do we naturally boost your metabolism to increase calorie burning and stoke your digestive fire? Here’s what you need to know.
How to increase calorie burn
Many people think those who are trying to lose weight just need to eat less and move more. And while that’s a good place to begin, it doesn’t always solve all the problems.
Whether you’ve been following me for five minutes or five years, you know that personalized solutions for health are always the most effective, so today, you’ll learn what your body needs to improve metabolism, burn more body fat, and kick start healthy weight loss that actually works.
>>Which of the 5 Weight Loss Types are you? Take the quiz to find out!
Best Natural Supplements for Women’s Weight Loss
To increase fat burning and weight loss, I recommend eating a whole, natural foods diet, getting plenty of movement, and supporting metabolism with the right nutrients. Here are some of my favorite supplements for weight loss for women:
- CoQ10
- L-carnitine
- Methylated B vitamins
- Omega-3s
- MCTs
- Vitamin D
Shop: Energy + balance with B vitamins
Intermittent Fasting Increases Autophagy
While intermittent fasting (IF) might seem like a fad, it actually has a wealth of tradition and research supporting its benefits. Autophagy simply means that your cells work to become more efficient, cleaning up old or damaged parts, and optimizing their mitochondria.
There are different kinds of intermittent fasting, but they all function by promoting healthy blood sugar balance, supporting proper hormone function, and increasing autophagy (2).
The most common type of intermittent fasting is 16:8, and it’s actually pretty easy to start. This how-to guide will help you get started with intermittent fasting safely.
An Anti-Inflammatory Diet for Fat-Burning and Weight Loss
If the source of the body’s digestive fire, agni, is located in the gut holistic medicine also supports the root of all imbalance being located in the gut, and that includes weight gain.
Sugar, unhealthy fats, food allergens, and a sedentary lifestyle all contribute to a low-grade, systemic inflammation that is wreaking havoc on your cells and tissues (3).
Eating a combination of fiber, protein, and healthy fats at mealtimes unlocks the secret to using food for weight loss for many due to low inflammation and the high satiety (fullness). You’ll want to omit dairy, gluten, refined flours, and most sugar. And incorporate more:
- Antioxidant rich fruits and veggies (pineapple, blueberries, greens, celery beets)
- Omega-3s (flaxseed, walnuts, fish, chia)
- Anti-inflammatory spices (turmeric, ginger)
If you have digestive troubles, take a look at what you’ll need to do to fix the gut, decrease inflammation, and finally get rid of your belly bloat and unwanted pounds.
Healthy Eating and Women’s Nutrition for Your Power Type
I developed five different weight loss types–you can take the quiz here–to help you determine which personalized blueprint your body responds to when trying to lose weight.
In the realm of women’s wellness, an individualized approach is always crucial to providing your body with the right fuel it needs to heal. For example, while one person may experience great success with something like a keto diet, another person’s type may find a high fat diet difficult to digest and prefer a higher protein and plant-based option.
By learning your weight loss type, you can discover which imbalances are your weakness, and have individualized recommendations for what your body needs.
Balance Hormones to Lose Weight
The hormone that has the biggest influence upon weight gain is insulin, particularly if we have too much of it. Insulin rises when we eat, but foods like refined carbohydrates and sugar spike this hormone the most, and fats the least.
Too much insulin over a long period of time can lead to a condition called insulin resistance, which can further worsen weight gain and raise your risk for type 2 diabetes.
If you struggle with PCOS symptoms, such as irregular cycles, breakouts, joint pain, or hair loss on the crown of your head, you may also have a higher amount of insulin circulating in your system. For ways to manage blood sugar balance and PCOS naturally, check out this article.
Your body’s master hormone, your thyroid hormone, also regulates metabolism, fat-burning, and energy. If you have an autoimmune thyroid condition, gluten sensitivity, or other hormone imbalance, low thyroid hormone can also significantly contribute to weight gain and an inability to lose weight.
Do’s and Don’ts for Healthy Weight Loss
Do: Lower sugar, and get rid of artificial sweeteners.
Relying on sweet drinks or snacks (even if they’re zero calorie) can still contribute to hormone and blood sugar imbalance, putting your body in fat-storage mode. Swap for Stevia or monk fruit, which won’t interrupt a healthy gut microbiome, and use sparingly
Do: Take care of healthy thyroid function.
If you’re having trouble losing weight, you’ll want to take extra care of your thyroid function, as your thyroid controls metabolism, energy, and is your body’s master hormone. If you suspect thyroid function is low, you can read more here, and ask your doctor about testing your TSH, free T3, free T4, and thyroid antibodies.
In the meantime, you’ll want to get plenty of greens, avoid gluten, and manage stress.
Don’t: Think of foods as “good” or “bad”.
There is no such thing as a good or bad food. There are simply foods that work for you and your immune system, and those that don’t right now. A weekend of indulgence doesn’t reflect on your overall progress, and it’s never too late to take steps in the direction you want to go.
Do: Eat more protein and fat.
Wait a minute. The way to slim down is to actually eat MORE of something? Yes, and I’ll tell you why.
Protein and healthy fats help keep blood sugar stable. This, in turn, helps us remain in fat-burning mode for a longer time, and keeps inflammation to a minimum.
So, when you get those afternoon cravings, reach for things like an avocado with lemon juice, veggies and hummus, or a hard-boiled egg with almonds.
Don’t: Stress.
Chronic stress can lead to sugar cravings, hormone imbalance, and weight gain. Focus on putting a realistic plan in place to achieve your goals, but allow yourself some wiggle room to enjoy life and appreciate your ability to change and adapt!
Do: Get adequate sleep
If there was one thing most people overlook in their weight loss journey, it’s adequate sleep. Many patients ignore sleep in favor of productivity, or have difficulty sleeping at night, and this spells trouble for hormone balance and your waistline.
Poor sleep makes us crave sugar, hinders our ability to make healthy decisions, and creates systemic inflammation–which is the fastest way to put on pounds (4).
Make sure you set aside adequate time for sleep each night, and if falling or staying asleep is something you struggle with, you’ll want to take a look at Sleep Savior.
Want to learn about more holistic tips to keep you feeling like the superwoman I know you are? Treat yourself to a dose of super woman wellness by becoming part of my Tribe!
Resources