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Keys to Sustainable Weight Loss

Have you ever tried a diet?

It could be a fad diet, or cutting certain things out of your diet. Most people have found that while it may work temporarily, they end up back where they started or even worse off than before.

Let me tell you why. Diets don’t work.

There it is. What happens when individuals go on a diet is that the body has to adapt, sometimes it goes into starvation mode. When they come off the diet, sometimes they have found that they gained more fat, and weigh more than before.

Diets exist because they sell. They create unrealistic expectations, to achieve one image that is not right for everyone. They create discontentment, and are generally unsustainable.

It’s incredibly discouraging.

Here’s what I suggest. Create something that is sustainable for you. Eat more fruits and vegetables, and less processed foods CONSISTENTLY. See where that takes you.

If this alone is still a struggle, it may be an indicator that there is an underlying problem that needs to be addressed.

What Kind of Foods Are the Best?

Try switching processed foods to real foods such as fruits and vegetables. Processed foods are more inflammatory to the body, than when they are in their natural form.

Inflammation can lead to bloating, sleeplessness, irritability, moodiness, and if extended for long periods of time it can lead to health issues down the road.

The less inflammation we have in our bodies, the better off we are.

Switching foods could be as simple as switching milk chocolate to dark chocolate, or instead of choosing to eat candy to eat fruit instead. It doesn’t have to be complicated. Keep it simple, and choose one thing at a time to keep it sustainable.

Keeping the change sustainable is key.

What about Bloating?

Not only can it be incredibly uncomfortable, but it can also make us feel self-conscious. In an ideal world, ‘the bloat’ wouldn’t exist. But it does exist for a reason, and this is a great time to tune in to your body to hear what it is telling you.

Bloating can come from food sensitivity. If you consistently feel bloated after meals, consider keeping a food journal to see what foods make you feel and look bloated. This is a great starting point.

Bloating can also come from hormone imbalance, or other health factors. It could be due to an imbalance in the gut microbiome, certain supplements, or when certain hormonal changes happen such as the menstrual cycle.

Bloating is a signal from your body, that something is up. If you’re still experiencing bloat after eliminating certain foods, it may be time to seek professional guidance.

How often do I need to follow a plan?

A lot of times sustainable weight loss doesn’t happen due to inconsistency. It could be that a plan was too difficult, not personally sustainable, or wasn’t the right fit for you. Maybe there was a lot of stress going on, or ‘busyness’.

There are a lot of reasons why consistency doesn’t happen. But it’s up to you, and how important it is to you, to make a positive change in your life.

Consistency is key for sustainable change.

What about Weight Loss and Movement?

There are a TON of exercise programs out there. A. TON. There are a few factors that should be considered when finding an exercise program that is right for you.

The exercise program should be at the correct skill level for you. Doing all the movements can be fun, until you get injured. It’s important to make sure that you know the correct form, and how to perform the movement the best way to get the best results.

If the program is making promises it can’t keep, don’t fall for the marketing. Getting the 6-pack abs by Monday or losing 30 lbs in 30 days is not realistic. Save your money, or use it for a more worthwhile program.

It’s important to know if the program designer has the knowledge base, and expertise to back up their program. There are a ton of programs out there, some are being created by individuals that may not know the most about training.

What does sleep have to do with weight loss?

Simply, everything. Getting enough sleep is essential to overall health and weight loss. Let’s bring it to ground zero.

When our body is stressed, we are in a ‘fight or flight’ space. When this happens, it increases our cortisol. Now this is good for short bursts of time when we need to “run away from the tiger”, but it can be detrimental long term.

When we are in this state for extended periods of time, our cortisol stays elevated. When this happens our body hangs on to fat and can be in an inflammatory state. Our body also has a difficult time recovering, and therefore our body stays in a state of catabolism or ‘break down’.

Sleep brings us into the ‘rest and repair’ phase, and gets us out of ‘fight or flight’.

Sleep is essential for weight loss, and general health.

Worried about the Quarantine-15?

While some of us have been home, health sometimes has taken the backseat. Plus, summer is right around the corner, and maybe the stay at home order threw a wrench in your health goals.

What if a program was completely prepared for you, and all you had to do is do it?

That’s exactly what I’ve done for you. Weight loss can be challenging, between choosing what and when to eat, and when to move. I’ve taken the guesswork out for you.

My premiere program includes a complete 28 day meal plan with recipes and a grocery list. It also includes supplement recommendations, and direct communication with me for accountability and regular check-ins.

Are you in?


Dr. Z’s green smoothie

Don’t worry, that used to be me too until I had this awesome recipe. You don’t taste the green, and it’s incredibly healthy for you. Here it is:

Dr. Z’s Green Smoothie

1 Bunch of Kale

1 Cucumber

1 Stalk of Celery

3 Granny Smith Apples

3 Lemons



Chop all of these up, and blend!

Makes two quart sized glass jars.

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