It’s that time of year! New Year’s Resolutions are being made with the intent of starting off on the right foot to lose a few pounds, exercise more and become healthier. Wellness Resources has a number of resources to help you successfully reach your health goals. Here are some tips to help you start the year off well and take charge of your health!

1. The Leptin Diet
Following The Leptin Diet is the most fundamental principle and behavior to master after a holiday season filled with goodies and parties. Start by following the Five Rules. This lifestyle plan helps to balance the leptin hormone and all the other hormones and compounds that it influences. These hormones and compounds include thyroid, cortisol, insulin, estrogen, progesterone, testosterone, blood sugar, ghrelin, and cholesterol. Leptin is the master hormone regulator of metabolism. Leptin must be working properly in the body for weight loss and healthy weight management to occur.

Rule 1: Never eat after dinner.
Rule 2: Eat three meals a day (do not snack).
Rule 3: Do not eat large meals.
Rule 4: Eat a breakfast containing protein.
Rule 5: Reduce the amount of carbohydrates eaten.

Consuming a diet low in carbs and higher in fat and protein has been repeatedly shown to make a major impact on body composition and blood sugar. A study published in the Journal of Nutrition a few weeks ago clearly showed positive benefits in adults who followed this type of diet. In this study, the participants who improved their metabolic fitness consumed a diet that was 40:20:40. This means that of the total calories taken in were 40% carbohydrates, 20% protein, and 40% quality fats. The study showed that in just 16 weeks, those individuals who consumed fewer carbohydrates with their diet had 4.4% reduction in total fat mass not due to other factors. The participants also improved their fasting insulin levels and fasting blood sugar responses. The women in the study lost on average almost two inches from their waist. The inflammatory marker TNFa was also reduced with the dietary change.

Another study also published in the Journal of Nutrition in December demonstrated that dietary protein is important for blood sugar metabolism. The study recommended that the total caloric intake be at least 20-30% protein to help blood sugar and improve lean body mass. It also noted that this is especially important in older adults to preserve muscle mass. Just as important, this study clearly stated that the misconceptions about too much protein being harmful to the kidneys have been disproven except in those who have serious kidney impairments. Higher amounts of protein were found to improve blood sugar regulation, meal satisfaction, and lean body mass.

For enhanced metabolism and weight loss, we often recommend a much higher protein intake than 20-30% of total diet. Strive towards 50% or higher of total calories per day as protein for weight loss. Use at least 35-50 grams of fiber per day to also assist with weight loss.

2. Sleep, Body Clocks, and Fat Burning Rhythms
By following the Leptin Diet, this naturally allows your body clocks to get back into rhythm. Grazing, skipping meals, eating at odd times of the day outside of the traditional three meals per day, sets up the body for metabolic chaos. The human body is under a 24-hour circadian rhythm. When we travel, stay up too late, don’t get enough sleep, or oversleep, etc, these rhythms are disrupted. The drum beat and metabolic pulse of the body is out of step. This causes leptin and its cohorts in the body to be disrupted, causing impaired metabolism. Work on getting back in rhythm. Getting back into a healthy routine will help children and adults turn energy on, stabilize appetite, get bowels moving, and get sleep back in sync resulting in a healthy fat burning metabolism. It is vital to sleep well and optimize your most optimal fat burning time of the day.

3 Digestive Health
Often after a holiday season filled with rich foods, treats, and eating out, the digestive tract has become bent out of shape. Sugar cravings, constipation, loose stools, acid reflux, smelly bowel gas, burping, and bloating are all symptoms of a digestive tract that needs help and restoration. Start with getting the junk out of the diet. Reduce or eliminate sugar, alcohol, processed foods, and GMO foods, etc. Make sure to consume several servings of vegetables per day and some fruits from all colors of the rainbow. Digestive problems must absolutely be addressed. The gut microbiome or the balance of gut flora is at the crux of the body’s metabolism. Any disruption in digestion and gut health will impede weight loss.

Probiotics, fermented foods, and abundant fiber goes a long a way in improving bowel health. For those who need additional support with digestive health consider using noni, d-limonene, digestive enzymes, and caprylic acid.

Not all digestive symptoms are due to a gut problem. If bowel motility is off and does not respond to basic support, it can be related with thyroid, adrenal, liver/gallbladder, or brain health concerns. It can also be related with body clock rhythms and being out of sync. Get help when you need it.

4. Jump Start Your Weight Loss
For those who want to get back on track as they rapidly can, the Jump Start Program offers a speedy track to improvement. For others, who simply need to find healthier choices with their meal planning, check out The Leptin Diet Approved Recipes

5. Exercise
It is a well-known phenomenon that gym memberships sky rocket at this time of the year. Individuals and families sign up to start a new exercise routine. Exercise burns calories and is a great way to improve fitness. At the same time, exercise creates free radicals or more wear and tear on the body. For those who are overweight or out of shape and starting an exercise routine, it is vital to ensure vibrant rich colored vegetables in the diet and antioxidants to protect against the free radicals generated by the activities. Taking nutrients to support joint structure and recovery helps keep up with the increased wear and tear.

When you eat after exercising, make sure that it is a low carb, higher protein and fat meal. This can help improve insulin resistance and enhance fat burning.

The timing of exercise plays an important part in how efficiently your body responds to exercise. When you exercise in the morning, this helps to reduce daytime food cravings.

Weight loss is a process. Healthy weight loss is 1-2 pounds per week. Start with these basic principles and activities and master them. It takes three weeks to develop new habits. It takes at least three months or longer to improve underlying physiology with leptin hormone function in the body. Many people, however, notice much improved energy and better tone to the body in just a few weeks. Stick with it. Make it a habit and take charge of your health in 2015!