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1. Caloric Intake: To lose weight, you generally need to consume fewer calories than your body expends. This can be achieved by eating a balanced diet with a caloric deficit. It’s important to focus on nutrient-dense foods while avoiding excessive calorie-dense, sugary, and high-fat foods. You may say “I can’t eat less!! I am starving. How can I do?”. Please Subscribe! We will talk about these details in the future videos.
2. Dietary Changes: Incorporate more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. Portion control is crucial, as even healthy foods can contribute to weight gain if consumed in excessive amounts. Please follow “My plate rules” (1/4 protein, ¼ grains, more than 1/4 vegetables, less than 1/4 fruits).
3. Physical Activity: Regular exercise that combines cardiovascular exercises (like walking, running, cycling) with strength training can help you manage stress, support metabolism, and maintain muscle mass. Please do exercise before eating that can burn more fat.
4. Lifestyle Changes: Adopting sustainable lifestyle changes is crucial for long-term success. Crash diets or extreme measures are often not effective in the long run and can lead to unhealthy habits. You may switch or change the dominant comfort zone to subordinate less used behavior. Brain cell will redevelop and grow.
5. Hydration: Drinking enough water can aid in weight loss by helping control appetite and supporting metabolism. You may drink water or soup before eating. It can reduce the stomach acid, digestion enzyme and food absorption.
6. Sleep: Getting adequate sleep. Poor sleep can disrupt hormonal balance, leading to increased appetite and weight gain. avoid sleep or sit for long time. Sleep or wake up earlier. Periodically, standing and walking around.
7. Mindful Eating: Pay attention to hunger and fullness cues, and avoid emotional or stress-related eating. Please follow 80-20 rules. Eat slowly and feed stomach 80% full. Brain needs 10-20 minutes to feel 100% full.
8. Stress Hormone: Stress activates the body’s “fight or flight” response, leading to the release of stress hormones such as cortisol. Elevated cortisol levels can affect metabolism, appetite, and fat storage around the abdominal area. Practice stress-reduction techniques such as meditation, deep breathing, yoga, and mindfulness to help lower cortisol levels.
9. Hormone balance: typically occurring around the age of 45 to 55. During this period, hormonal changes, particularly a decrease in estrogen levels for female and testosterone for male. It can lead to changes in body composition. Many people experience weight gain around the abdomen. Ask your doctor for Bioidentical hormonal therapies or other interventions
10. Insulin resistance: often precedes the development of type 2 diabetes and can contribute to weight gain, particularly around the abdominal area. High insulin levels can promote fat storage, especially in the visceral fat tissue. Difficult to lose weight and increased hunger and cravings. Avoid food to rapid spikes in blood sugar and insulin levels.
11. Hypothyroidism: thyroid gland doesn’t produce enough thyroid hormones. It can lead to symptoms such as fatigue, cold intolerance, weight gain, and difficulty losing weight. The slowed metabolism can make it more challenging to maintain or achieve weight loss. Ask your doctor for thyroid hormone replacement therapy to restore normal thyroid hormone levels and becomes easier to manage your weight.
12. Interactions: Stress can exacerbate hormonal imbalances during menopause, making weight management more difficult. Stress can trigger overeating or unhealthy eating habits as a coping mechanism, leading to weight gain. Additionally, the hormonal changes during menopause can affect mood, sleep, and energy levels, potentially impacting the ability to engage in healthy behaviors.
13. Support system: whether it’s friends, family, or a professional, can be beneficial for staying motivated and accountable to make weight loss successful.
14. Medical Consultation: If you have underlying health conditions or struggle with significant weight loss, consider consulting a healthcare professional.

Remember, weight loss is a gradual process, and there’s no one-size-fits-all approach. It’s important to set realistic goals, be patient with yourself, and prioritize overall health and well-being rather than just the number on the scale.