How To Do Healthy Weight Loss?

Hello there, welcome back to another video with R’s Koso! 

My name is Keren Chen and I am a nutritionist from Toronto, Canada.

In all my years of practice as a nutritionist and fitness trainer, weight loss is a massive topic of debate. There is so much conflicting information out there that can actually deter people from seeing progress and fat loss. 

In this case, more information is not always better because so much of weight loss nutrition requires context and customization. Every person on the planet is unique, so there are a lot of genetic and social factors that go into designing a successful weight loss plan.

That being said, I genuinely believe the best weight loss plans MUST be simple and sustainable for the person who is following it. That varies from person to person.

In general, in nutritional science we can agree that weight gain comes from taking in more calories than we “burn” or use up. Therefore, a calorie deficit is necessary to lose weight. However, eating less calories doesn’t necessarily guarantee a prolonged calorie deficit that leads to permanent, sustained weight loss.

Eating less and low-calorie foods can mean getting fewer nutrients. This causes people to experience system compensation and hormone dysfunction, which leads to an upregulation of cravings and hunger cues. 

As a result, people think about food more and constantly feel the urge to eat - especially craving high calorie foods to offset the drastic decrease of calories.

This is why the low-calorie diet often leads to regaining lost weight.

What we need are balanced meals that boast sufficient micronutrients and decrease portions and ratios of macronutrients in steps - instead of all at once. And part of your ability to USE the nutrients that you eat is by strengthening your digestion and using R’s Koso to promote intestinal health.

Here are 3 tried and true tips to aid in your weight loss journey:

  1. Sleep deeply and sleep enough! Stress is a massive roadblock that prevents most people from losing fat and sleep helps you recover from stress and become more resilient to it. 
    At a hormonal level, when you are well rested and less stressed, your cravings for sugar and processed comfort foods subside considerably. This allows you to actually stick to your healthy weightloss plan.

  2. Support your gut health - remember nutrition isn’t just about what you eat. It’s also about whether your body is able to make use of it. Adding fermented foods like R’s Koso as a potent source of probiotics, prebiotics, and post biotics along with vitamins and minerals, is a fantastic way to help your gut breakdown nutrients and absorb them.

  3. Work up to Exercising 4x per week - working out helps weight loss on many folds. It burns calories during and sometimes even after your workout depending on the type of exercise you enjoy, and can help you access stored fat as energy.  

As well, when you strengthen and build muscle, which raises your basal metabolic rate, which means you naturally burn more calories at rest.

Translation? You can eat more food and naturally use up those calories rather than store them as fat.

Focus on these 3 tips and form strong habits around them, and surprise yourself with how impactful these simple and sustainable concepts are for your weight loss!

More information about R’s Koso and the Koso Cleanse can be found on the R’s Koso website. Take a look.

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