Lose weight, intuitively

You may have heard of intuitive eating - according to several websites and a dietician, it is NOT a weight loss program. I would argue that it could be beneficial to losing weight as the focus is listening to your body and examining why you are eating and what your body needs at the moment. The explanation that it is not for weight loss describes a program that allows you to have a positive relationship with food and physical activity and allowing your body to settle at a weight that you can manage without food restriction or excessive exercise.

That all sounds good, right?

But what if it's not? I'm in my 60's and it is hard to lose weight. I gained weight during the pandemic because of decreased physical activity (I broke my wrist) and stress. I didn't monitor the amount of food I was taking in but clearly I was taking in more than I needed because I gained weight. Perhaps, if I had been listening to my body, I would have realized that I needed less food due to my decreased level of activity.

We are creatures of habit and if we are used to a 16 oz. protein shake for breakfast and a large salad for lunch and a meat and sides for dinner - because that is what we usually have - then we aren't listening to our bodies but are eating out of habit. I think many people are guilty of this.

Especially as we get older! The metabolic fire doesn't burn as fast in your 50's and 60's as it did in your 30's and 40's. As we age, it gets progressively slower and if you get injured and stop exercising to the same extent that you have been and you continue to eat the same amount of food you can expect weight gain over time.

Also, our hormones are changing as we age so a hormone imbalance can throw off your metabolism - maybe the thyroid is suddenly slowing down because your cortisol is too high from the stress of taking care of a loved one or loss of a job - there are many factors in play.

While intuitive eating helps you tune in to your body's needs, sometimes our bodies need additional support - whether it is balancing hormones, supporting digestion or optimizing metabolism - you may benefit from supportive supplements to bridge the gap and ensure that your body is functioning at its best.

Most children have a healthy relationship to food unless their parents 'reward' them with food or 'punish' them by taking away food. They naturally ask for food when they are hungry and are not interested in food when they are not hungry.

I tried to do 'Intermittent Fasting' at the beginning of this year and did not lose one pound. I had also decided to eliminate alcohol and exercise more regularly. Not. One. Pound.

I would scurry around trying to limit my eating between 8AM and 6PM but sometimes I would get home from work between 5:30 and 6 PM and couldn't get the food prepared fast enough to eat before 6PM! I even tried skipping breakfast one day a week so I only ate from 11AM to 6PM. Lost NADA.

So last month, March, (can't believe it is already April!) I decided to try waiting until my stomach was growling before eating. This meant I had to unlink my eating times from my schedule. Sometimes I don't get hungry after my breakfast shake (consumed usually around 9AM when I start to feel the hunger pains) until 2 or 3 in the afternoon, depending on how much fat I put in the shake.

I also noticed that sometimes I am satisfied before I finish the shake - I used to just down the whole thing in a few minutes (less than 10) but now I sip and pay attention to see when I feel full. I've been doing this for a month and have lost 5 pounds. This is not about losing weight - it is about figuring out how much food I actually need at each meal and what I feel like eating. One night I wasn't that hungry so I had a handful of peanuts (Virginia peanuts - so tasty) and some gourmet popcorn.

I do not recommend eating snack food for dinner but very occasionally when you aren't that hungry - maybe a few leftover Brussels sprouts with hummus is all you really need?

So how do you do it?

First, wait until you hear a growl. Keep yourself occupied with other things and wait to hear the stomach actually growl. Sometimes you may just feel it and not hear it. That's okay. Then figure out what you feel like eating.

I know my body needs healthy food to stay healthy so I usually have cut up vegetables or frozen homemade soup or salad fixings in my fridge. But it's okay if I occasionally want a sandwich or a piece of toast with peanut butter on it. I also love stir-fry so I keep stuff around for that as well. I can't tell you exactly what to eat because we all have foods we prefer and those we do not want to eat.

Try to drink 8 ounces of water while you are preparing your food. If you need a digestive enzyme then take it with a little extra water just before eating. Once you sit down to eat, take a moment to be grateful for the food and ask for help 'listening' to your body. If you aren't sure how much to eat then eat half of what you have on your plate and then stop for 15 minutes and see if you are still feeling hungry.

Another digestive strategy is to start with something green and/or bitter. I usually have microgreens in the fridge (right now I have radish microgreens), so I'll eat a pinch of those as I'm preparing the meal. Bitters get the digestive enzymes flowing and will improve your ability to extract the nutrients from your food. You can have a small salad or some celery sticks next as your appetizer. Then eat your protein. Once you've had your fill of the protein you can then have some of your carbs. This strategy is to ensure you get the protein you need to build muscle before filling up on the carbs.

One thing I have noticed is that when I am getting close to being full the food doesn't seem as tasty. When you are super hungry, those first few bites of food seem to be the most amazing thing you've ever tasted and then 10-15 minutes later (another important practice is chewing the food or sipping the shake much more slowly to help with digestion) the food is not as enticing and it is much easier to leave it in the glass or on the plate.

I do recommend eating in an anti-inflammatory way so that you are lowering the inflammation in your body. The highest inflammatory foods are french fries and potato chips, red meat from conventional beef and pork, dairy, shellfish, conventional wheat, corn and soy, ultra-processed food, alcohol, fried food and dried fruit. Eggs from commercial farms are also inflammatory. Caffeine can be an issue as it may cause adrenal overdrive which causes imbalances in your body that may hinder the process.

Aging, stress, and lifestyle changes can throw off our bodies natural signals, sometimes making it harder to fully rely on intuition alone. If you feel that something is missing in your wellness routine, you may benefit from a high quality supplement to provide essential nutrients needed to support energy, fat-burning, digestion and overall well-being.

I think intuitive eating is great for maintaining your current weight but if you are trying to lose weight it can also be a great way to break habits that are keeping you stuck at a weight you are uncomfortable with. Some people may even be able to lose weight intuitively without much exercise but I recommend that you also examine how you are moving and whether your current routine is helping or keeping you stuck.

I started Pilates once a week about 8 weeks ago and I am beginning to notice changes in my body composition. I actually feel better in my body and really, that is what it is all about! Not some number on a scale. I would challenge those who want to feel better to not get on the scale and to go by how their body is feeling. My clothes are definitely fitting better and that feels like a huge accomplishment.

I recommend that you choose a movement routine that works for you - I do a variety of exercise practices - HIIT, yoga, pilates, walking and dancing (in my house!). The pollen is crazy in Georgia right now but take some natural antihistamine like D-Hist or Seasonal Shield and get out there and enjoy the Spring weather - hike, bike, walk or jog - or if you can't get outdoors then go to a gym a few times a week and do weights, resistance work, swimming or aerobics classes. Do what you like to do, so you are more likely to be consistent.

Lastly, don't be unkind to your body. Love on your body and picture how good it will feel to have a better body composition and to feel stronger and healthier. Remember that your body has gotten you this far and it is a blessing.

You may 'hit a wall' and find that your body doesn't seem to be changing. Do not fret. This is a normal part of the body evolving and if you push too hard it may actually be counter-productive. Just enjoy the journey and perhaps examine if you have once again gotten into a rut of eating the 'usual' amount and maybe your body doesn't need as much anymore since it has changed. As it keeps changing, your intuition will allow you to figure out how to adjust your eating as your weight and body composition change.

And that's how you can lose weight intuitively.

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If you are 'stuck' in your quest to improve your body and feel you could benefit from additional support, consider these carefully selected targeted nutrients to give you a boost. We also offer a Fat burner sauna package - 10 minutes on the vibration plate plus 30 minutes in the full-spectrum infrared dry sauna - to boost your hormones that signal your body to burn fat.

In health,

Dr. Miller