MAILBAG: Head Off Holiday Weight Gain
By
Dr. Scott Olson, ND
Posted November 22, 2022
Dear Living Well Daily Reader,
I’ve gained a bit of weight over the last few years, and my doctor keeps telling me to lose it. It’s hard to do, especially now with the holiday season starting.
Is there anything easy I can do without having to just eat leaves while everyone enjoys turkey and stuffing? I’m in my 60s, and the “beer belly” feels impossible to get rid of. Thanks.
––Patrick, from Reno, NV
Hi Patrick,
You’re paddling against the stream when you try to lose weight over the holiday season.
Sure, endless treats do seem to magically appear in your house this time of year. But there’s also a natural tendency to gain weight in the fall.
You see, most animals gain weight this time of year. They’re gearing up to perform heroic feats of endurance as they either migrate or hibernate.
Both require extra calories, of course. And while humans don’t do either, our genes still tend to push us in that same direction.
There are two primary reasons most people pack on extra pounds:
- rising blood sugar
- losing muscle
To avoid gaining more weight, focus on keeping your blood sugar as low as possible. That means cutting back on carbohydrates and added sugars, especially fructose. These foods are converted into fat in your liver.
Also, keep in mind alcohol is easily converted into fat as well. So if you indulge over the holidays (and after), always drink in moderation.
If you have a hard time reigning in your blood sugar and your scale won’t budge, as a result, don’t give up. Try the herbal extract berberine and the mineral chromium. Research has found this dream team can help with blood sugar control AND kickstart stalled weight loss.
Next, add in some exercises designed to build muscles. Because, while you might not feel as if you’ve lost muscle, it’s likely the case. In fact, MOST adults have.
Walking alone can be helpful because it builds up the muscles in your legs which are the largest in your body. But doing some exercises that focus on other areas can help you burn through fat more efficiently.
You’ll find some good videos on YouTube to help with this. Or head to the gym and use the machines which automatically focus on different muscle groups for you.
To build and maintain fat-burning muscle, you’ll ALSO need to avoid falling into the trap of starving yourself. Because despite what you may have been told, randomly cutting calories is no way to lose weight.
To drop extra pounds and build muscle, you need to take a closer look at what KINDS of foods you’re eating and not focus on how much.
At this point, you should have already cut back on sugary foods and foods that act like sugar in your body. Now focus on eating MORE protein.
Your muscles are made from the stuff. So to keep them strong and build new ones, you need to supply your body with plenty of it.
You’ll face your first big challenge when you sit down at the table this Thursday for your Thanksgiving feast. Skip the mashed potatoes, stuffing, and candied yams (baked are fine). Serve yourself extra helpings of turkey, broccoli, and green beans instead.
P.S. Still not seeing the results you crave? It turns out, all it takes is just 2 minutes of THIS activity a day to supercharge weight loss, lower your triglycerides, and more!
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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