The Mindset and Science of Healthy Weight Loss.

In season 4 episode 2 of the Auspicious Wellness Podcast, the focus is on healthy weight loss. 

Your host, life, and health coach Debra Smith Torremce, explains how important it is to lose weight healthily and not through drastic measures that can harm the body.

The emphasis is  that weight loss is about changing lifestyle habits, not just dieting for a while and then going back to old habits. Debra shares tips on how to lose weight sustainably, such as eating balanced meals, exercising regularly, and getting enough sleep.

She also discusses the psychological aspect of weight loss, explaining that it's essential to have the right mindset and motivation. Debra notes that it's not just about looking good but also about feeling good and improving overall health.

In this episode, Debra also promotes her free ebook on the healthy weight loss, check-list which provides more detailed advice and guidance. The ebook includes a meal-plan, and a weight loss checklist.

Listeners can get the free ebook by subscribing to the Auspicious Wellness Podcast mailing list, you be the first to know about new TV Shows and New Podcast release.

Debra encourages everyone to take advantage of this free resource to help them on their weight loss journey.

This episode is packed with valuable information for anyone wanting to lose weight healthily and maintain a healthy lifestyle. Tune in to the Auspicious Wellness podcast for more health and wellness tips.

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Transcript

Welcome back to our weight loss series of Auspicious Wellness and the Newly launched Auspicious Essentials 

so, let’s start with some facts. 

Why do we gain weight, by the time I am done with this segment I am going to not only identify what causes our bodies to be overweight, but more importantly, tools for your toolbox, not just any tools but positive  thought provoking habit change that allow you to identify and rewire your brain, (Identifying positive human behavior, modified behaviors leading to changing how you process, how your think, and connecting to an actionable task securing and providing a positive outcome 

You feel me (Ha!!!!!!) 

Now it's time to dig in and get started in a truly meaningful and intentional way by identifying strategies,

Let’s go on this journey, it’s your choice. A new skill of learning how to trust your choices, trust yourself with a healthy lifestyle change, commitment and accountability to self, creating a deeper belief in trust in self, because why it starts with you and ends with you, it is your choice. You're in control, Tell yourself it’s my turn.

Guiding Principal –The most important person to trust is you, 1st step is to put your trust in yourself, depend on your ability to identify and act with a sense urgency about yourself. (You have got to believe in self, you have got to believe in you, yourself and you again 

You ready to get to it let’s go, let get to it.

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I want you to understand this before we get started weight loss is a personal journey and what works for one person may not work for another. It's important to create a balanced and sustainable plan that includes a healthy diet and regular physical activity. 

The amount of muscle versus fat in a person's body depends on several factors most importantly Genetics.

1. Genetics: Some people are genetically predisposed to have more muscle mass or store more fat. While we are speaking on genetics, I want to share this with you, Actually, a pound of muscle weighs the same as a pound of fat - they both weigh a pound. The difference lies in their density. Muscles are denser and take up less space than fat. This is why a person with more muscle mass may weigh more than someone of the same size who has a higher percentage of body fat. Muscles have a leaner appearance due to their high density, while fat takes up more space (volume) in the body.

2. Diet: The foods you eat can greatly influence your body composition. Diets high in protein and complex carbohydrates can help build and maintain muscle mass, while diets high in simple sugars and unhealthy fats can lead to increased fat storage.

3. Physical Activity: Regular strength-training exercises can help build muscle mass, while a sedentary lifestyle can lead to increased fat storage.

4. Age: As people age, muscle mass tends to decrease, and fat storage may increase. This is in part due to hormonal changes and a decrease in physical activity.

5. Hormonal Balance: Hormones play a significant role in regulating muscle mass and fat storage. Variations in hormones like testosterone, growth hormone, insulin, and cortisol can influence muscle and fat distribution.

6. Metabolic Rate: People with a higher metabolic rate burn more calories at rest, which can help maintain a lower body fat percentage.

7. Lifestyle: Factors such as stress, sleep, and alcohol consumption can all impact muscle and fat balance. Stress and lack of sleep can increase cortisol levels, which can lead to fat storage, while excessive alcohol can inhibit muscle growth. We will also address sleep in hopes of helping you have a deeper understanding of how crucial sleep is to the body.

Remember, everyone's body is unique and what's most important is maintaining a healthy lifestyle that includes a balanced diet and regular physical activity. So don’t compare your body weight to someone else because you may not share the same genetics or size, height, and muscle structure.  Work on you and what you want to be a leader in your health and wellness.

Losing weight at a slow and steady pace is more sustainable and healthier than attempting to lose weight rapidly. This is because when you lose weight too quickly, you're more likely to lose muscle, water, and other essential nutrients, rather than fat.

Moreover, losing weight gradually allows your body to adjust to the new changes, reduces the risk of loose skin, and promotes the development of healthy habits that can help you maintain your weight loss in the long term.

In addition to regular physical activity, it's also recommended to eat a balanced diet that includes a variety of foods from all food groups. This ensures that you're getting all the necessary nutrients your body needs to function properly.

So This Segment is designed to break down how to help with successful weight loss by habit change, becoming more intentional about positive lifestyle change, and ultimately creating the habit

We are going to take a deep dive into every one of these topics one through Seven topics I just discussed, 

Why? It is important for you to understand the science of your body.  What has been studied and entered a clinical paper as too how the human body works?

 Remember we stated the fundamentals of weight loss and stress being a barrier to healthy weight loss.

  This is why stress management plays a critical role in weight loss. 

Stress can have several effects on the body, including the digestive system. When you are stressed, your body goes into "fight or flight" mode. This is a primitive response developed by our ancestors to protect them from predators and other threats.

In this mode, your body perceives a threat and diverts its resources and energy to face that threat. This includes slowing down or temporarily shutting down processes that are not immediately essential, such as digestion, so that it can focus on survival.

 When this happens, the body releases stress hormones such as cortisol and adrenaline. These hormones slow down the digestive process as blood flow is diverted away from the digestive tract to other parts of the body like muscles. This is meant to prepare the body to either face the threat ('fight') or escape the threat ('flight’).

 This is referred to as fight or flight in the human stress response.

 Gastrointestinal problems can be brought on by a constant state of stress.

 The slowing down of the digestive process can lead to a variety of digestive issues, including:

1. Decreased nutrient absorption

2. Decreased enzyme production

3. Changes in gut bacteria

4. Increased inflammation and permeability of the gut lining

If you're frequently stressed and your body is often in this "fight or flight" state, these digestive issues can become chronic, leading to more serious conditions like irritable bowel syndrome (IBS), stomach ulcers, acid reflux.

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 There are several reasons why a person might have trouble sleeping which is considered insomnia including:

1. Stress and Anxiety: Worries, stress, depression, and anxiety can interfere with sleep. (That’s the big one)

2. Poor Sleep Environment: A noisy or brightly lit environment or an uncomfortable bed can prevent a good night's sleep.

3. Lifestyle Factors: Consuming alcohol, caffeine, nicotine, or heavy meals close to bedtime can interfere with sleep.

4. Irregular Sleep Schedule: Going to bed and waking up at different times every day can disrupt your body's internal clock and affect sleep quality.

5. Physical Health Conditions: Various medical conditions such as chronic pain, heart disease, thyroid problems, asthma, and gastrointestinal disorders can interfere with sleep.

6. Sleep Disorders: Conditions like insomnia, sleep apnea, restless legs syndrome, or narcolepsy can result in poor sleep.

7. Medications: Certain medicines like antidepressants, corticosteroids, high blood pressure medications, and some contraceptives can impact sleep.

8. Lack of Physical Activity: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Lack of it can interfere with sleep.

9. Aging: As you get older, changes in sleep patterns are normal, but disturbed sleep and waking up tired are not a normal part of aging.

10. Overuse of Electronic Devices: The blue light emitted by phones, tablets, computers, and TVs can interfere with the production of melatonin, a hormone that regulates sleep.

If you're having trouble sleeping, it's important to identify any underlying causes and address them. It may also be beneficial to maintain a regular sleep schedule, create a restful environment, and incorporate relaxing activities into your bedtime routine. If sleep problems persist, it might be necessary to consult a healthcare provider.

   When we don't get enough sleep, several things can happen to our bodies, including:

1. Cognitive Impairment: Lack of sleep can affect your concentration, problem-solving skills, and memory. It can make you more prone to accidents and mistakes. Because it’s harder to concentrate and process thought.

2. Mood Changes: Sleep deprivation can make you more irritable, anxious, or depressed. It can also decrease your motivation and increase your risk of developing mental health disorders.

3. Weakened Immune System: During sleep, your immune system produces protective substances like cytokines and antibodies. Lack of sleep can weaken your immune system, making you more susceptible to infections.

4. Increased Risk of Chronic Conditions: Chronic sleep deprivation can increase your risk of developing conditions like obesity, diabetes, cardiovascular disease, and even some types of cancer.

5. Hormonal Imbalance: Sleep helps regulate hormones that control appetite (ghrelin and leptin), growth, and stress. Lack of sleep can disrupt these hormones, leading to weight gain and increased stress levels. Lack of Sleep: Research shows a link between insufficient sleep and obesity. Lack of sleep may disrupt the balance of hormones that control hunger and satiety.  Get Enough Sleep: Lack of sleep can interfere with your body's hunger hormones and can lead to weight gain. Aim for 7-9 hours of sleep per night.

When we don't get enough sleep, several things can happen to our bodies, including:

1. Cognitive Impairment: Lack of sleep can affect your concentration, problem-solving skills, and memory. It can make you more prone to accidents and mistakes. Because it’s harder to concentrate and process thought.

2. Mood Changes: Sleep deprivation can make you more irritable, anxious, or depressed. It can also decrease your motivation and increase your risk of developing mental health disorders.

3. Weakened Immune System: During sleep, your immune system produces protective substances like cytokines and antibodies. Lack of sleep can weaken your immune system, making you more susceptible to infections.

4. Increased Risk of Chronic Conditions: Chronic sleep deprivation can increase your risk of developing conditions like obesity, diabetes, cardiovascular disease, and even some types of cancer.

5. Hormonal Imbalance: Sleep helps regulate hormones that control appetite (ghrelin and leptin), growth, and stress. Lack of sleep can disrupt these hormones, leading to weight gain and increased stress levels. Lack of Sleep: Research shows a link between insufficient sleep and obesity. Lack of sleep may disrupt the balance of hormones that control hunger and satiety.  Get Enough Sleep: Lack of sleep can interfere with your body's hunger hormones and can lead to weight gain. Aim for 7-9 hours of sleep per night.

 One of the first signs of dehydration is a feeling of thirst and dryness in the mouth, your mouth will feel dry and sticky.

Decreased Urine Output: When the body is dehydrated, the kidneys try to conserve water by reducing urine output. This can lead to dark, concentrated urine. 

 Fatigue or Lethargy: Water is essential for energy production, so when the body is dehydrated, it can result in feelings of tiredness and lethargy.

 Dizziness or Light-headedness: Dehydration can cause low blood pressure, leading to dizziness or light-headedness, especially when standing up quickly.

 Dry Skin: Water helps to keep the skin hydrated and elastic. Without enough water, the skin can become dry, flaky, and more prone to wrinkling.

Rapid Heartbeat and Breathing: Dehydration can cause the heart and lungs to work harder, resulting in rapid heartbeat and breathing.

 Sunken Eyes and Skin Tenting: In severe cases of dehydration, the eyes may appear sunken, and the skin may stay "tented" when pinched and released.

 Confusion and Irritability: Dehydration can affect the brain and lead to confusion, irritability, or even delirium in extreme cases.

 Shock or Organ Failure: In the most severe cases, dehydration can lead to shock or organ failure, as the body's cells require water to function.

 Constipation: Water aids digestion and helps keep the stool soft. Lack of water can lead to constipation.

If you're regularly feeling these symptoms, you may not be getting enough water. However, these symptoms can also be signs of other medical conditions, so consult with a healthcare provider if you're concerned.

Divide the body weight by 2 so if you weigh 200lbs you start with 100 which is half the weight. 

Divide 100 by how much one bottle of water of 1 glass of water for example.

Bottled water with 16 ounces would be 100 divided by 16 equals 6 ¼ bottles of 16-ounce bottles. 

Say you drinking from a 24-ounce tumbler, and you weigh 310lbs You would divide the weight by 2 which is 155lbs  then divide the 155 by 24 ounces the size of the tumbler you are drinking from, and that rounds out to 6  (24-ounce tumblers)

It is equally important to not drink excessive amounts of water without also replenishing electrolytes, as it can lead to water intoxication or hyponatremia, which is very dangerous for the brain, it’s a condition where sodium levels in the body are dangerously low. Always listen to your body and drink when you're thirsty.

Living a sedentary lifestyle, or being physically inactive, can have several negative impacts on your health:

1. Weight Gain and Obesity: Physical inactivity can lead to weight gain and obesity since you're not burning as many calories as you are consuming.

2. Cardiovascular Diseases: Lack of exercise can increase the risk of heart diseases such as high blood pressure, stroke, and heart attack. Physical activity helps to improve heart health by reducing cholesterol levels and maintaining blood pressure.

3. Diabetes: A sedentary lifestyle can increase the risk of type 2 diabetes, as regular physical activity can help regulate blood sugar levels.

4. Musculoskeletal Problems: Sitting or lying down for prolonged periods can lead to back pain and other musculoskeletal problems. It can also lead to weaker bones (osteoporosis) and reduced muscle mass and strength.

Mental Health Issues: Physical activity has been shown to help with mental health issues like anxiety and depression. A sedentary lifestyle can therefore increase the risk of these conditions.

7. Reduced Lifespan: Several studies have found that a sedentary lifestyle is associated with a higher risk of premature death.

8. Decreased Cognitive Function: Some research has linked physical inactivity with a higher risk of dementia and decreased cognitive function

  Now let’s get to actionable habit change, the rewiring of how we think when I say rewiring how you think by creating measurable habit change that is obtainable. Removing restrictive from our thought process and adding 

1st step let’s identify self-defeating behaviors right now 

Identifying your triggers 

What makes me do this thing, what was going on with me when I am doing this, For instance when your phone rings your answer, when your alarm goes off in the morning you turn it off., These are impulses or cues that trigger an action.

If you know something happen and it’s stressful instead of eating go for a walk, get away from food, go to the gym, work through it,   get an accountability buddy who needs a friend and you will hold each other accountable, get a pet pour into this pet as an emotional support buddy, A Shelter animal can bring positive habit change.  They bring love, understanding and positive habits, companionship, and the big word responsibility. Going for walks with your new companion and becoming more active based on your pet’s needs and the love you receive is worth it.  

You will find that your stress levels are reduced when playing with pets. This is because our relationship with cats, dogs or other pets that show us affection can increase the body’s production of hormones associated with happiness, including serotonin and oxytocin (a hormone linked to love and relationships).

What I am asking you to do is become disruptive with your cues and triggers. And replace, Let’s go back listen to what I just said, become disruptive with your triggers and cues, and replace the bad habit with a good proactive habit.  (Rewiring your mind with positive actions) Keep doing this working on positive responses to stress and watching the stress go down because you have developed a habit to counteract the stress while becoming more actionable in your life.  You will now start to experience a sense of release.  Let go of some of the pent-up anxiety and stress.  Don’t let stress overcome you, work through it one day at a time. 

Rewiring let me show some examples.

You are stressed you run to the fridge and get a high-calorie sugary drink, a soda, and artificially sweetened drinks, 

 Don’t consume any more soda, not even diet soda, buy some water. And drink it when you're stressed.  

If you want to go to the refrigerator every time you're stressed replace the chips with nutrient-dense foods. 

Nutrient-dense foods are high in nutrients but low in calories, and contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Here are some examples of nutrient-dense foods:

Kalel, Water-based foods. Like grapes, celery, broccoli, nuts, vegetables, seeds, like pumpkin seeds, whole grains like quinoa, lentils, beans, eggs

Ok let me give you an example and I am going to have to do this on the Auspicious Wellness TV Show to show you what I mean! 

Get your containers to wash and clean all foods when prepping. 

Put grapes in one container, spinach in one container, blue cheese in one container, cucumber in one container, mini oranges in one container, boiled eggs in one container, salmon or tuna in another container, Here it comes your mad and you want to eat well the prep work is already there and you eating veggies instead of potato chips, you are flushing your system, you are eating energy-based foods, slow energy burn food which keeps you from getting hungry and snacking

To help be proactive in your success set yourself up to win. 

Avoid ultra-processed power bars and packaged garbage. Snacks high in nutrients and low in calories can help you feel more satisfied without overindulging. 

Choose foods like fruit, berries, dried fruit, and nuts. These foods will give your body the necessary nutrients while helping you maintain a healthy weight and reduce over-snacking.

Energy-based foods, also known as energy-yielding foods, provide the body with energy to perform tasks after digestion. These foods are rich in carbohydrates and fats, which are the body's primary sources of energy:

Carbohydrates the body's preferred fuel, carbs are quickly converted to glucose for energy. Eating a snack of carbs before exercise can provide quick energy while eating protein along with carbs can provide longer-lasting energy.

Fats contain more than twice as much energy as carbohydrates or protein per gram. Most fat is in the form of triglycerides, which are released into the bloodstream for energy.

Ok so let’s look at this, you are putting your body first with nourishing foods that are designed to help you with a healthier you, losing weight and replacing bad habits with good habits, transformation.

Not are we replacing bad habits, but we are keeping it's simple because habits that are hard to retain can lead to self-defeating behaviors. 

When we think long term/ the long-term goal of getting healthier losing weight and creating a positive lifestyle change leading to a positive transformation is so rewarding and it builds self-esteem also with a sense of self-belief in self and our brain rewards center of accomplishment a natural high so now we are releasing

hormones associated with happiness, such as:

Dopamine is the hormone responsible for making us feel good. If we can achieve our body shape or weight goals, this hormone will be produced in greater quantities.

Serotonin can help reduce the symptoms of depression.

Endorphins, which are related to happiness, can help to reduce physical pain or symptoms of injury in our muscles due to their chemical properties being similar to morphine, which is used for pain relief.

What I am doing is explaining the reward of habit change with the science of the body.

And guess what, I have something to help you get started.  I have created a link to the platform you are listening to me on.  I have included a link that says get your free checklist on losing weight and a tasty free recipe.   Sign Up for our Podcast mailing list and receive your free.  And also, emails letting you know the next podcast or tv segment has been released.