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.
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!
Hungry when you think you shouldn’t be? There might be a reason that’s never even crossed your mind. It could have to do with your environment, diet or your own body. Consider everything mentioned below, and if you have questions or think this applies to you let us know and we can help!
Why Am I Hungry? Weird Things That Increase Your Appetite
“Why am I hungry … like all of the time?” Is that a question you’re asking a lot lately? Weight loss is a bit more complicated than “calories in, calories out.” While that is certainly important, getting your hormones under control is key to stifle an out-of-control appetite.
Luckily, you’re not destined for a life of counting calories (and feeling starved all the time). Eating well, exercising and moving more during the day are key ways to lose weight. But there are other ways to start chipping away at those last few pounds, too. Here are some weird things that make you hungry. And how to start taking steps to reverse overeating …
3 Weird Triggers
Eating salt makes you thirsty, right? Nope. A team of researchers from Vanderbilt University found that while excess salt intake can make you thirsty initially, after that your body actually starts producing and storing more of its own water. This forces the body to actually use a lot of fuel to break down muscle mass, fueling your hunger. This breakthrough finding changes what we know about salt and hunger and sheds new light on overeating and its harmful side effects. (1)
If you’re looking to lose weight fast, getting your salt intake under control is key. Also consider using sea salt.
2. Air Conditioning
There’s also a theory that air condition primes our body for overeating and weight gain. People seem to eat more in cold temperatures. Why? The body’s trying to stay warm. I get using air conditioning to avoid extreme and dangerous heat, but I wouldn’t make super cold air conditioning a habit if you’re trying to lose weight. (2, 3)
3. Certain Drugs
Certain medications could be fueling your appetite. Some allergy meds, insulin, steroids and even some blood pressure meds and anti-depressants are known to trigger hunger and weight gain. While you shouldn’t just get off of your meds without talking to your doctor,healing leaky gut can go a long way in actually reversing allergies and a long list of other symptoms. (Rather than just covering them up.) Working on gut repair can begin the process of healing the root cause of many ailments.(4)
How to Get Your Hunger Under Control
You can take several approaches to get reset your food cravings — and finally have some solutions for your “Why I am hungry?” question. You may want to work with your doctor to ID any hormone imbalances. But regardless of that, here are other things you can do:
Work natural appetite suppressants into your routine. These include green tea extract, spicy foods, saffron extract and high-fiber foods.
Learn how to work with grapefruit essential oil. Just the scent of grapefruit oil excites sympathetic nerves that supply the brown adipose tissue and adrenal glands, which may help stimulate weight loss.
Exercise regularly. Mix it up with burst training and other forms of exercise you enjoy.
In my 30 years of teaching people how to lose weight fast, I’ve probably seen it all. Are you ready for real fast fat loss the right way?
People have come to me who have tried everything from hCG and bypass surgery to counting points, keto, intermittent fasting- you name it, people have done it! All this in an attempt to lose weight quickly. Many have even tried the cabbage soup diet! -and guess what it worked! While others have tried everything to no avail…