Achieving a healthy body weight has been one of the top New Year’s resolutions for many people. For anyone on a weight loss journey, you know what a challenge it can be. But research shows that even modest amounts of weight loss can offer significant benefits for your physical and mental health. Researchers found that even shedding just 5% of your total body weight can deliver important results for heart health, metabolism, inflammation, joint health, sleep, along with mood and mental health.1
If finally reaching a healthy weight for you is on your to-do list this year, here are simple steps you can take to help you reach your goal, and what to keep in mind to be successful.
What Impacts Weight?
There are many factors that contribute to healthy body weight. Some, like diet and exercise, are well-known strategies. Other weight management strategies, like proper sleep and healthy detoxification, are lesser known approaches that are shown to offer powerful support for healthy weight, cardiovascular function, metabolic efficiency, and long-term vitality. Together, these approaches can provide synergistic support for achieving healthy weight and boosting overall health and wellness in the process.
Tips for Your Weight Resolutions
Try these natural healthy daily steps to help you achieve your weight management goals.
1. Stay Hydrated
Americans are chronically dehydrated, and researchers are linking our obesity epidemic to this statistic, demonstrating the connections between dehydration and elevated body mass index and obesity.2 Dehydration fuels inflammation, and impairs cellular signaling and metabolic processes that play key roles in regulating our fat storage. For healthy body weight, aim to drink at least half of your weight in ounces of filtered water and/or herbal teas.
2. Remove Toxins
Pesticides, plastics, food packaging chemicals and many other everyday toxins we’re exposed to regularly can cause hormone imbalances and are linked to obesity. That’s why researchers have termed these toxins “obesogens”.3 These toxins tend to get stored in fat cells in the body. That’s why gentle, daily detoxification before, during, and after any weight loss program is so important, to help bind to toxins that may be released from fat during weight loss, and help to support long-term healthy weight. ecoNugenics line of detox formulas offer powerful daily support for optimal toxin removal, healthy weight, and overall wellness.*
3. Exercise Mindfully
Research shows you don’t have to be a triathlete to achieve healthy weight loss. In fact, over-exercising can cause stress to your body, which increases cortisol. High levels of the stress hormone cortisol will derail your weight loss goals, triggering inflammation and causing you to gain weight instead of metabolizing fat. Instead, opt for gentle workouts, including yoga, walking, moderate weight lifting, swimming, and other less strenuous exercises that help you balance your cortisol levels while building muscle strength and improving metabolism.
4. Improve Sleep
Healthy sleep is a key factor for weight loss and overall health. Research continues to show how poor sleep can increase cortisol and inflammation in the body, with impacts to metabolism, weight, cardiovascular function, and more. Since stress and sleep are so closely linked, it’s key to adopt healthy relaxation measures and consider a sleep supplement such as ecoSleep, that works to improve sleep cycles and support deep, rejuvenating sleep and optimal next-day energy.
5. Clean Up Your Diet
We all know diet and eating habits are key contributors to body weight. But, even making just small changes can make a big difference. For example, studies show that removing refined “added” sugar (vs naturally sweet fruits) from the diet can result in modest weight loss, while including refined sugars can lead to weight gain.4 Another study linked refined carbohydrates (white flour for example) to weight gain, compared to people who ate unprocessed carbohydrates (whole grains for example).5
6. Update your Supplement Routine
Select natural supplements, herbs, and nutrients can help to support your weight, metabolism, energy, and even balance glucose and insulin. ecoMetabolic is a physician-formulated blend of key botanicals, functional mushrooms, antioxidants and nutrients that help support metabolic efficiency, balance blood sugar, and reduce cravings for sugary and refined foods. This targeted metabolic health supplement can help support a healthy weightand help you stay on track towards your goals.
Incorporating these tips can not only support your goals for healthy body weight, but you’ll feel the difference in your overall health and vitality as well.
- Magkos F, Fraterrigo G, Yoshino J, Luecking C, Kirbach K, Kelly SC, de Las Fuentes L, He S, Okunade AL, Patterson BW, Klein S. Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity. Cell Metab. 2016 Apr 12;23(4):591-601.
- Chang T, Ravi N, Plegue MA, Sonneville KR, Davis MM. Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009-2012. Ann Fam Med. 2016 Jul;14(4):320-4. doi: 10.1370/afm.1951. Erratum in: Ann Fam Med. 2020 Nov;18(6):485.
- Griffin MD, Pereira SR, et al. Mechanisms of action, chemical characteristics, and model systems of obesogens. BMC Biomed Eng. 2020;2:6. Published 2020 Apr 30.
- Te Morenga L, Mallard S, Mann J. Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. BMJ 2013; 346 :e7492.
- Fogelholm M, Anderssen S, et al. Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: a systematic literature review. Food Nutr Res. 2012;56:10.3402/fnr.v56i0.19103.