Nutrition & Wellness

Losing weight is often a challenging journey filled with dedication, discipline, and patience. Many individuals experience a frustrating phenomenon during their weight loss journey: the dreaded plateau. Understanding why weight loss plateaus occur can empower you to make informed decisions and stay motivated to become healthier.

1. Metabolic Adaptation

When you start losing weight, your body adapts to the changes. As you shed pounds, your metabolism can slow down, requiring fewer calories to maintain your reduced weight. This metabolic adaptation can lead to a calorie deficit that is insufficient for weight loss, causing your progress to stall. 

2. Water Retention

Fluctuations in water retention can mask your actual fat loss. Various factors, such as increased sodium intake, hormonal changes, or changes in exercise routines, can cause your body to retain water. This retention can lead to temporary weight fluctuations, giving the impression of a weight loss plateau.

3. Muscle Gain vs. Fat Loss

Regular exercise, especially strength training, increases muscle mass while losing fat. Muscle is denser than fat, so while your body composition is improving, the scale might not reflect significant weight loss. Monitoring changes in body measurements and how your clothes fit can provide a more accurate picture of your progress.

4. Calorie Intake Creep

Over time, it’s common to underestimate portion sizes or become lax in tracking calorie intake. Consuming more calories than you think, even in small amounts, can offset your calorie deficit, halting weight loss progress. Being mindful of your food choices and tracking your intake diligently can help you identify hidden sources of extra calories.

5. Plateau as a Natural Process

Weight loss is not linear; it often occurs in spurts and plateaus. Your body needs time to adjust to the changes, and during this period, weight loss might temporarily stall. Patience and persistence are crucial; continuing your healthy habits can eventually break through the plateau.

6. Stress and Sleep:

Chronic stress and inadequate sleep can impact your body’s cortisol levels, affecting your weight loss efforts. High cortisol levels can lead to increased fat storage, making it harder to lose weight. Focusing on stress-reduction techniques, such as meditation or yoga, and ensuring adequate sleep can support your weight loss goals.

Experiencing a weight loss plateau is a common and natural part of the journey toward a healthier lifestyle. By understanding the factors contributing to plateaus, you can navigate these challenges with patience and determination. Stay consistent with your healthy habits, be mindful of your calorie intake, and consider incorporating varied exercises to keep your body challenged. Remember, the scale doesn’t always tell the full story; focus on how you feel, your improved energy levels, and changes in your body composition. With persistence and a positive mindset, you can overcome plateaus and continue progressing toward your weight loss goals.

Back Health & Inner Radiance Wellness offers solutions to help you overcome weight loss plateaus and stubborn fat. If you want to learn more about Zerona or Chirothin weight loss programs, please schedule a free consultation.

Water: is as important during the winter as it is in the summer. Maintaining healthy hydration keeps our immune eliminatory systems flushed and our immune systems in peak working order. For every non-water beverage you drink this holiday season, drink an equivalent in water.

Rest: With this busy season of family, friends, and work, we tend to stay up late and work long hours. Getting your 8 hours of sleep per day will keep you healthy during the winter. 

Nutrition: ‘Tis the season for comfort foods and family. While I encourage people to eat what they love in moderation, supplements can be indispensable in maintaining your health. The top supplements I recommend you remember to take this winter are:

1) A Multi-Vitamin – a good bio-available full spectrum vitamin & mineral supplement such as Active Nutrients, to fill in the gaps of nutrition in your diet.

2) Vitamin C,

3) Vitamin D  and

4) Zinc to support your immune system, and finally,

5) An immune support product such as Immune Essentials (by Xymogen).  I keep a bottle of Immune Essentials on the shelf and at the first whiff of a cold. I use it 2 times per day prevent the cold or flu. 

Chiropractic is another immune boosting tool in your arsenal, be sure you stay on your care schedule and get in at least once a month for a “tune-up.”

*We are an authorized reseller of Xymogen nutritrional supplements, and these products are available for purchase at our wellness center.

Looking for a healthy new recipe for the fall? Enjoy this delicious Roasted Cauliflower Soup! Shaly & Dr. G tried it, and it was a hit with the whole family! 

Not a fan of cauliflower due to the smell while it’s cooking? Giangi’s tip is to add some lemon juice to it before cooking to reduce the order.

Roasted Cauliflower Soup 

45 Mins Total, 5 Mins Prep
40 Mins Cook

Serves 6 People

Ingredients

• 1 large head of cauliflower, trimmed and diced
• 3 tablespoons olive oil
• 6 thick slices of bacon, cut into 1-inch pieces
• 1 cup chopped yellow onion (Vidalia if you can)
• 2 cups low-sodium chicken broth
• 1 teaspoon chopped fresh thyme
• 1 teaspoon salt
• ½ teaspoon ground black pepper
• ¼ teaspoon nutmeg
• 2 ½ cups whole milk
• ½ cup heavy cream
• 1 cup freshly grated parmesan cheese

GARNISH

• parmesan, thyme

Instructions

1. Preheat oven to 400F
2. Line a rimmed baking sheet with aluminum foil. In a large bowl combine cauliflower and oil, stirring to combine. Transfer the cauliflower to the baking sheet and bake until is browned 25 to 30 minutes. Remove from the oven and let cool.
3. Meanwhile, in a large Dutch oven pot, cook bacon over medium-high heat until crisp. Remove with a slotted spoon and let it cool. Crumble and set aside.
4. Add onions to the bacon fat and cook stirring often until tender, 5 minutes. Add roasted cauliflower, broth, thyme, salt, nutmeg and pepper. Cook stirring occasionally for about 15 minutes. Remove from heat and let cool.
5. In the container of a blender, puree soup, if necessary, in batches, until smooth, (the soup can be made a day ahead at this point and refrigerated overnight)Return to pan and add milk, cream, and cheese. Cook over medium heat until soup is heated through and cheese is melted.
6. Garnish with bacon, thyme, and cheese, if desired.

Gluten-free.

~ It can also be made vegetarian by substituting chicken broth with vegetable broth. Substitute the bacon with vegan bacon, however, add some olive oil to work the onions. 

~ Lactose intolerant? Not to worry, replace the milk and cream with vegetable broth. Click here the full recipe on her website. Giangi’s Kitchen focuses on delicious recipes with a French and Italian background, with accessible and minimal ingredients and substitutions for vegan, dairy free, and gluten free.