Summer is here and we can become extra sensitive about our weight and how we look in our summer clothes. It does not help that social media is claiming that “skinny is back” and all our favorite body positive celebrities are now taking ozempic. At Smile, we are accustomed to receiving customers who would like herbal support with weight loss. If you decide to embark on a weight management journey it is important to have realistic expectations on what a healthy weight looks like for you and to prioritize your overall health. It is normal to have a fluctuating weight, however dramatic changes to weight ( a loss or gain of 10lbs in a week) can be a signal of serious health issues that should be followed up with a licensed clinician.
Knowledge is power and to manage fat we must know what it is. The food we eat gives us energy through a process called metabolism. This energy allows us to maintain everyday body functions, which include growth, healing, and movement. If the food cannot be metabolized into energy or the energy is not used, it is stored as fat. Fat protects our organs, regulates body temperature, and is useful as a back up energy source. However, too much fat can put pressure on joints and organs, as well as disrupt other bodily functions.
The metabolic process can be hindered by a variety a factors including:
- Poor Diet
- Sedentary Lifestyle
- Poor Sleep
- Stress
- Medications
Knowing this, you can address these issues head-on as opposed to focusing on the scale.
The standard American diet (SAD), is often low on fiber. Fiber helps regulate blood sugar, helps us detoxify, and allows us to feel fuller when eating. High blood sugar, poor elimination, and overeating are common contributors to being overweight. Take an honest look at your food labels and do the math on your daily intake. The American Heart Association recommends consuming 30 grams of fiber a day, but research suggests that the grand majority of Americans do not get more than 15 grams.
It is best to get your fiber from food but if you need help, Smile carries several fibrous herbs that are supportive of digestion, including burdock root, marshmallow root, and psyllium husk. Smile also carries Daily Fiber Capsules as an easy way to supplement fiber in your diet.
The standard American diet is also often lacking the bitter taste. Bitter is important as it signals to our body that it’s time to eliminate and promotes movement. Adding bitter herbs to cooking, drinking tea with bitter tannins, or having a bitters tincture before meals can support the bodies natural elimination process. Anima Mundi: Belly Love and Life Seasons: Metabolism Weight Management both contain bitter (and caffeinated) herbs that stimulate the digestive system and speed up the metabolic process.
It is also my theory that many people may find themselves holding on to weight as their body is desperately trying to hold on to nutrients. The standard American diet can be low in vitamins and minerals due to modern agribusiness practices and overprocessing. While adjusting your shopping and cooking habits, it may also be wise to add a multivitamin to your regimen, to fill in any nutritional gaps you may have.
Many people report a sedentary lifestyle and poor sleeping habits in tandem. And unsurprisingly, high stress circumstances are often revealed to be in the mix. Good nutritious food can support your energy levels and mood. It is just as important to not undereat as much as not overeat when managing your overall health. In Part II, I will go deeper into balancing our energy levels so we can enjoy a body positive summer full of fun and smiles.
For More Information:
Smile Herb Blogs: Weight
Smile Herb Blogs: Healthy Eating
Fiber, Lipids, and Coronary Heart Disease : A Statement for Healthcare Professionals From the Nutrition Committee, American Heart Association
Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings Translate to Outcomes in Humans?
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