The fullness factor: A key to post-holiday weight loss

This is the time of year when people begin searching for that motivation and method for shredding some weight before spring.  For some this is weight acquired during the holiday season.  For others, it is weight they’ve been hanging onto for too long, hoping for a way to start letting go.

We’ve all heard the all-to-familiar weight loss formulas…counting calories, counting carbs, counting the hours in the gym, counting, counting, counting…

In reality, there is SOME truth to all of these weight loss formulas.  However, there is also a major obstacle…when we get hungry, we EAT.  Therefore, for any weight loss or lifestyle change to be successful, we need to address the Fullness Factor.

Hunger is both a physical and emotional state.  Both will be addressed but to start, let’s address the physical.  Below are some simple steps to get you started.

  1. Plan.  Don’t make it complicated.  Plan a day or two at a time.  Prepping some food makes us not grab for the first available (often high calorie) option.
  2. Drink water.  Again…don’t make it complicated.  There isn’t really a need to count your ounces here.  Simply drink 2 full-size glasses of water when you wake up, before each meal and 2 hours before bed.
  3. Add fiber.  Fiber makes us feel full and then we eat less.  There are several options for fiber but the important thing to remember is timing.  Many people eat fiber with their meal and while that provides nutritional and intestinal benefits, it takes 30-60 minutes for the body to recognize the fiber in the stomach and send a signal to the brain stating that you are full.  So…ingesting fiber is important 30-60 minutes BEFORE eating other food.  For most of us, we don’t want to eat a small fiber item, then wait 30 minutes to eat the rest of our meal.  Luckily, we have another option.
  4. Take Glucomannan 30 minutes before your meal.  It’s a simple capsular form of fiber that has been around for over 1000 years in oriental medicine.  This fiber provides the great benefit of making us feel full.  In studies, people watching their food intake plus taking Glucomannon, compared to those just watching their food intake, lost significantly more weight over a 5 week period (30-45%).

Remember that when you are considering supplements, quality matters.  Talk to your provider about recommendations for supplement companies that are 3rd party tested.

Using these 4 simple steps will get you started on your weight loss journey easily and allow you see to results quickly.

Best wishes on your health journey and stay tuned for how to address the emotional Fullness Factor in future posts.

For more information on Glucomannon or weight loss strategies, contact Dr. Skinner at jskinchiro@gmail.com

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