One of the most common questions I get here Platinum Wellness goes a little something like this… I don’t get it Dr. I. I was losing 4–5 lbs a week and then all of a sudden nothing? What should I do? I’ve been eating well getting some exercise in but the weight loss just seems to have stopped. How do I get back on track? You hit the dreaded weight loss plateau…
First I think it’s important to understand but that’s pretty normal. Rarely, if ever, does someone consistently lose weight indefinitely. That being said, there are definitely steps you can take to restart the weight loss process. In this post we’ll talk first about the basics: food, supplements, exercise and how to tweak them to jumpstart weight loss.
The Basics- Make sure you’re doing this first
First, be sure to eat! Most programs I’ve designed have a minimum calorie requirement of somewhere around 1,100 calories. You’d be shocked how many times someone slipped into the 700 to 800 calorie range and doesn’t even realize it. While not a big deal for a few days, continuing that way for weeks is a surefire way to stall weight loss. So you’ve probably heard it before, if you want to lose weight you have to eat 🙂 Remember, the goal is to get healthy first and foremost and heal your body from the inside. That’s very difficult if you’re starving. Also remember to stay hydrated at least half your body weight in ounces of water.
Assuming you’re eating well, let’s talk about how to structure your day to jumpstart weight loss. What I’m about to share is based on my own personal experience and that of literally thousands of patients over the last 20 + years. That doesn’t mean it’s the only way to do it but it’s what I found to be the most effective.
Wake up and get moving
The best time to get your exercise is first thing in the morning. There are multiple reasons for this and it’s going with your body’s natural rhythm so you can burn fat throughout the day. When you wake up you’ve essentially been fasting for several hours, and when you exercise on an empty stomach your body is more likely to burn fat rather than food you’ve just eaten. My suggestion would be to take 3 or 4 Appetite Appeasers which helps convert body fat into energy. This is important because normally your body will want to use glycogen (stored sugar) to fuel your workout. What you’d like to have it do is switch straight into fat burning mode that’s what appetite appeaser does.
High intensity interval training.
I’m a huge fan of starting with high intensity interval training -HIIT, followed by some simple steady state cardio. In English that basically means work harder in the beginning of your workout and towards the end do some lower-intensity work. The reason is pretty straightforward: if you work out at a higher intensity for a shorter duration first, you’ll burn off the sugar in your muscles quickly so that your body is forced to use fat as a fuel faster. This way you will burn more fat overall. HIIT also increases fat burning hormone profiles for days.
In fact high intensity interval training has been shown to burn 400 to 900% more fat over just regular cardio alone. So I would say it’s definitely worth doing.
So what does HIIT look like exactly?
High intensity can be different things to different people. In the beginning it might be a fast walk then slowing down to catch your breath followed by walking quickly again. For others it might be sprinting up the side of a mountain for a minute followed by a minute of slow walking. In general, interval training is just that, a minute or two of high-intensity exercise followed by a minute or two of lower intensity exercises for a period of roughly 15 minutes in total. You can do anything from skipping rope to burpees, elliptical or stationary bike, they all work.
Glad you asked, what happens next is the most important! At this point you’ve just worked hard to get your body into fat burning mode and that’s where you’d like it to stay 🙂 The next meal is very important. The best thing to eat right now would be a small protein-based meal with as little carbs as possible. The reason for this is simple: if you add carbs at this point your body will use those for fuel instead of continuing to burn fat. I’d recommend 4 to 6 oz of chicken, turkey, fish or 2 scrambled eggs etc. You could also have Solutions 4 Shake. A small protein-based meal will also increase a fat burning a hormone called glucagon.
I would suggest sticking with proteins and green veggies until around 11 a.m. Then start adding your high quality carbs: brown rice, wild rice, lentils, quinoa until about 2 or 3 p.m. If you’re up for it you could skip these carbs for a few days and stay in fat burning mode though I would not say it’s essential.
How do I end my day?
The end of the day is by far the most important so be careful 🙂 The best thing to do would be to switch back to lean protein, healthy fats and greens to end the day. If you eat carbs before bed and don’t burn them off they’re more likely to be stored as fat. Even if they’re not stored as fat they’ll be stored as glycogen which is sugar in the muscle. When you start exercising again in the morning you’ll have to get through that sugar to start burning fat. So ideally keeping the glycogen levels in your muscles low is the best and to do that, eat most of your healthy carbs during the middle of the day.
Cycling calories? (Calories can ride bicycles Ha Ha)
Okay sorry I couldn’t resist that super corny joke. One of the challenges with eating consistently well is just that, eating the same amount of calories for a long period of time. When we do this our bodies get used to it and weight loss screeches to a halt. The simple fix is to cycle your calories. Weight loss plateau, eat more. YES. Increase your calorie intake by 400 or so for two to three days and then decrease it by 400 or so for two to three days. This will keep your metabolism from getting used to the same amount of calories and jumpstart weight loss. Typically when someone hits a weight loss plateau it’s because they’ve been consuming the same number of calories for too long. Simple fix, start varying calories.
The importance of a good night sleep
We all know we should get good sleep, But did you know you burn most of your fat while you’re sleeping? That’s assuming you go to bed on time. Our bodies follow something called a circadian rhythm. Getting to bed by around 10 p.m. at the latest will allow your body to secrete growth hormone which is a powerful fat burning hormone. If you go to bed too late you miss this window.
To ensure a good night sleep, don’t eat too close to bedtime and turn off your computers a few hours before bed. You should have at least a couple hours between your last meal and bedtime. if you don’t, your body will be busy digesting food instead of resting. Also, the blue lights from computers simulate sunlight telling your brain it’s time to be awake instead of time to go to bed. Both of these will result in burning less fat.
The Importance of Greens
We all know we should eat greens but when you’re trying to lose weight this is particularly important. First, greens alkalize your body and it’s virtually impossible to lose weight if you’re not in an alkaline state. Most people’s bodies are acidic hence being overweight. Second, greens contain potassium which is an essential element to burn fat.
To get in enough greens quickly I personally use a Vitamix daily. Any blender will do though. I start my day with a handful or two of mixed greens typically from Costco, though they’re available almost anywhere. I stuff it in the blender, add water and squeeze in a couple lemons. Okay it’s not the tastiest ever And those take a bit of getting used to, but the benefits of alkalizing your body and flooding it with great nutrition first thing in the morning are amazing!
In summary… If you’ve read nothing else at least read this 🙂
Okay so to sum it all up…When you hit a weight loss plateau, what to do?
Be sure to cycle calories increasing and decreasing periodically
Drink half your body weight in ounces of water
Exercise first thing in the morning using high intensity interval training followed by steady cardio
Make your first and last meals of the day protein and veggie based, carbs in the middle of the day
Be sure to get in enough greens to alkalize
Have your last meal by around 6 p.m. and get in bed by 10 p.m. the latest.
Of course all of this assumes you’re eating clean healthy meals and drinking plenty of water.
If you have any questions feel free to reach out anytime, happy to troubleshoot with you if you like 🙂 drInfantino.PlatinumWellness@gmail.com, 602-866-8100, or schedule online.
Early this morning, while out mountain biking, I was reminded of a life changing conversation I had years ago with one of my favorite patients.
She came in, as most do, looking to lose a good amount of weight, increase energy and get off a few meds. She had previously worked with other Phoenix weight-loss “specialists” and lost a few pounds but always gained it back…
“Why do you think that happened?” I asked her…
She took a deep breath, And had a deeply unsettling answer..
She went on to explain the low calorie, low carb, (low taste, flavor and just about every other good thing) point counting, fasting type program... Which to be honest I don’t think anyone could stick to…
So here she was beating herself up like so many before her…
She looked me straight in the eyes and said you are my last hope . This is the last thing I will ever do…
OK no pressure I thought to myself but I knew
I HAD TO HELP HER.
And that’s exactly what I did… by not putting her on any kind of diet, but instead focusing on restoring healthy internally balance…
We Have Been Lied To
We were told if we go on a diet and lose weight will get healthier, get off our meds; have more energy and feel terrific! yet it almost never works that way…
If there’s one thing I’ve learned in 30 years of practice it’s that first and foremost you have to focus on getting healthy a side effect of which will be weight loss and a bunch of other amazing benefits!
Anne came into my office 40lbs overweight…
3 months later she was at her goal weight, off a number of medications, and with a new found passion for life!
She was Superwoman and we were her Telephone Booth ?
You know.. Superman…
Clark Kent walks into his telephone booth and comes out superman.
You know the deal?
The telephone booth gives him everything he needs to make his amazing transformation.
Are you a “Clark Kent” Looking for your “Telephone Booth”???
At Platinum Wellness we do not “treat” high cholesterol or cardiovascular dis-eases, we treat people.
We start with a simple question when someone seeks guidance from us, “what’s causing your cholesterol to be high?” The traditional approach to lowering cholesterol tends to put less emphasis on this question, and more on treating the symptom (high cholesterol) with powerful medications-indefinitely.
At times this is necessary however in most instances your high cholesterol is a symptom of a “lifestyle” problem; poor diet, improper exercise, stress, chronic inflammation, etc.
Taking medications without addressing the cause of the problem is like cutting off the top of a weed without getting the root.
If you don’t want to keep dealing with the problem you have to attack the source. Are drugs necessary at times? Yes! Can they save lives? Absolutely!
However I think all doctors agree they should be a last resort and not a substitute for improving your health by improving your lifestyle. Continuing poor habits while taking drugs doesn’t solve your problem and may make it worse.
Unfortunately, in today’s “healthcare” environment (HMO’s) most physicians don’t have time to sit “knee to knee” with you to cover this type of information.
Over the years countless patients have come to me having been told by their doctors “you need to eat right and exercise”.
Most patients have very little idea what that means exactly. They’ve heard the basics, eat less saturated fat and carbohydrates, walk, etc., but considering what’s at stake, I wouldn’t “bet my life” on this limited information.
At Platinum Wellness our team specializes in “treating” the lifestyle component of the dis-ease and getting to the “root” of the problem.
Our programs are based on the latest research on diet, proven supplements, personalized exercise plans, and much more, empowering you to improve your health.
I will create a customized, supervised, plan that gets results.
No guessing, no wondering; we analyze your body fat percentage, lean body mass, blood pressure, discuss your current medications (if any) etc. and create a plan to help you reach your goals by eliminating the cause of your problem.
This is certainly not an exhaustive look at cholesterol’s role in heart disease but it gets the process started. Why? Your health is your most valuable possession. I’ve noticed however, many people will spend more time planning a vacation than researching health care options.
Don’t follow blindly, study facts and make the best decisions for you.
And please, if you’re currently taking a statin drug don’t just stop without talking to your doctor.
All physicians want the same for their patients- long, healthy, active, vibrant lives. There are varied opinions on how to reach this goal.
Our Approach Is Simple
Give your body what it needs to create new healthy cells (great food, water, oxygen, exercise, etc.) and remove whatever interferes with this process (stress, toxins, poor diet, subluxation, etc.)
This is “True Health Care” the Platinum Wellness way. Finding and eliminating the cause is more challenging- but in my opinion it beats a lifetime managing symptoms with medications if it can be avoided.
The following information is just that, information and not a substitute for proper medical care. This information is not intended to replace the advice of your physician, merely compliment it.
Here’s Why You’re So Frustrated Trying to Lose the weight….
The Old Way…
You pick a diet plan, cross your fingers and pray it works. You count points, eat pre-packaged meals, try to exercise more and eat less. When that doesn’t work switch to Keto, paleo or intermittent fasting… No results? Try HCG, Phentermine, liposuction or freeze your fat out. Still no real lasting results? Have bypass surgery…. Because that has to work right? Not really, at least not for the majority of people I see everyday…
Sure you might lose some weight, But then you just look at food and gain it all back! Why?
Well if this is you, your problem isn’t what you’re doing- because let’s face it people have lost weight and kept it off using any of those programs. Your problem may very likely lie internally.
Everyday people come to me desperate to get some weight off. They’ve tried almost everything. They bring me food journals, exercise logs, and I can honestly say they’re not doing anything wrong! They are so frustrated!
So why can’t they lose the weight and keep it off?
What they’re doing isn’t wrong, it’s the body they’re doing it to that is!
If you tried everything to lose weight, particularly things you’ve done in the past that worked and now all of a sudden they’re not, you might be tempted to blame it on getting older. In my experience that’s rarely if ever the problem. Just turn on the TV, you’ll see people from the Middle East and Far East in their 80s all seem to be about their ideal weight. So we really can’t blame this on age.
In my experience the problem usually boils down to the body being out of balance internally. When this happens fat storage hormones become dominant. This can be caused by a gut that’s a bit out of balance (think bloated, constipated refluxIBS), a liver that’s overwhelmed, cycles of diets over the years, stress, environmental toxins (which compete with hormones and cause our bodies to hold fat) All of these can cause dominant fat storage hormones.
The key is figuring out which ones holding you back.
You see when you try to eat well and get some exercise fat burning hormones do go up. The problem is they have to get higher than fat storage hormones for anything to happen. I hope that makes sense.
Most people try to lose weight by working harder and harder to burn fat but if you’re fat storage hormones are dominant, that can be very demoralizing to say the least.
If that’s been the case I would suggest looking into restoring balance to make sure your body isn’t in fat storage mode. Start by making sure your gut, liver, lymphatic system are all working properly.
But here’s the great news! You don’t have to treat each one of these separately. They are all symptoms of the same problem! Simply restore balance and miraculously they can all improve or be eliminated completely!
The New (and only) Way
1st, you’ve been lied to! Told that if you just eat less and exercise more you’ll lose weight and become healthy. Not only is this backwards, (you have to become healthy first to lose weight) but rarely does diet and exercise alone address the source of the problem. now when I say this you’re going to say duh! but the real key to sustained weight loss is getting healthy AKA restoring internal balance. I don’t have enough space here to go into all the details just visit PlatinumWellness.Net and download my free ebook which explains the specifics on how to reboot and heal internally.
Need a little extra help? We customize short effective programs targeting the cause of your weight gain. We focus on healing the gut, cleansing the liver, detoxifying the body, increasing fat burning and decreased fat storing hormones naturally.
How would you like to lose 10, 20 even 50 or more pounds and look and feel better than you have in years?
How about having the energy to keep up with your kids or grandkids and say goodbye to those prescriptions medications without roller coaster diets and constant effort?
If you’re like most people I see at my clinic Platinum Wellness, you answered yes to that question. Unfortunately very few people have the correct formula to lose the weight and keep it off.
While they might lose some weight with the latest diet, they end up gaining more back the second they stop.
They try diet after diet, pill after pill, plan after plan, and then cross their fingers and hope and pray that this time will work better than the last. The average woman diets 28 years of her life… OMG!
We all have at least heard of popular diets like Atkins and South Beach before, and some of you have maybe even tried them. Our guess is that they didn’t provide you with the exact results you wanted or expected. Why is this?
Well, unfortunately, fad diets bring a lot of dangers and risks with them. Learn what those dangers are and why these diets don’t always work in the article below.