Embarking on a journey towards weight loss and overall well-being can be a challenging task, often requiring personalized guidance and support. Integrative weight loss programs that incorporate health coaching have emerged as a holistic approach to achieving sustainable and meaningful results. At Pacholec Center for Weight Loss, we incorporate the benefits of health coaching, provided by a functional Registered Nurse (RN), into a comprehensive 3-month weight loss program encompassing personalized diet, exercise, and detox plans.
1. **Individualized Support and Guidance:** Health coaching in weight loss programs offers a unique advantage by providing one-on-one support from a functional RN. This personalized approach allows individuals to address their specific health concerns, receive tailored advice, and create a roadmap to success. The RN, with their medical background, can navigate the complexities of each individual's health condition, ensuring a safe and effective weight loss journey. 2. **Customized Diet Plans:** A key element of the integrative weight loss program is the individualized diet plan. Health coaches collaborate with clients to develop nutrition strategies that align with their unique needs, preferences, and health goals. The functional RN's expertise ensures that dietary recommendations are not only effective for weight loss but also supportive of overall health and well-being. 3. **Targeted Exercise Regimens:** Incorporating physical activity is crucial for a comprehensive weight loss program. Health coaching provides the opportunity to design exercise regimens tailored to individual fitness levels, preferences, and any existing health conditions. The functional RN can guide clients in choosing exercises that are not only effective for weight loss but also contribute to improved cardiovascular health, muscle tone, and overall fitness. 4. **Detoxification Plans for Optimal Health:** Detoxification is a vital aspect of many integrative weight loss programs. Health coaches work alongside clients to develop detox plans that support the body's natural processes, aiding in the elimination of toxins and promoting overall health. The functional RN ensures that the detox plans are safe and beneficial, taking into account any pre-existing health conditions. 5. **Behavioral Change and Accountability:** Successful weight loss is often rooted in sustainable behavioral changes. Health coaching focuses on helping individuals identify and overcome obstacles, develop positive habits, and maintain motivation throughout the journey. Regular check-ins with the functional RN provide a sense of accountability, fostering a supportive environment for long-term success. 6. **Holistic Approach to Well-being:** The integrative weight loss program, with health coaching at its core, takes a holistic approach to well-being. By addressing not only weight loss but also overall health, the program aims to enhance the quality of life for participants. The functional RN serves as a guide, empowering individuals to make informed choices that positively impact their physical, mental, and emotional health. Incorporating health coaching into an integrative weight loss program, led by a functional RN, offers a transformative approach to achieving sustainable and holistic well-being. The combination of individualized support, customized plans, and a focus on behavioral change creates a powerful formula for success at Pacholec Center for Weight Loss. As individuals embark on this 3-month journey, the benefits of health coaching become evident in the positive and lasting changes that contribute to a healthier, happier life. When you begin to put on weight, especially belly fat, your body shifts out of balance—which in turn makes you gain more weight. A vicious cycle that persists leading to fatty liver and high cholesterol, diabetes, hypertension, hormonal imbalance, fatigue, and poor mood.
Key Player in Belly Fat: Insulin Numerous hormones contribute to belly fat, but the most powerful is insulin, your fat storage hormone. High levels of insulin tell your body to gain weight around the belly and increases inflammation and oxidative stress. Eventually your body will become resistant to insulin and your body will hold on to belly fat for dear life! High insulin levels block leptin, your body’s satiety hormone, leading to hunger that persists throughout the day and hunger even after a large meal. Changing The Way You Think About Food & Lifestyle Management: If you want to lose pounds and end the endless cycle of yo-yo dieting, you need to first lose the ideas that keep you stuck in an endless cycle of yo-yo dieting.
1. Suggestions: Working with our Health Coach doing an elimination diet to discover allergies and sensitivities Or ALCAT testing, a comprehensive food sensitivity test. This is highly suggested as autoimmune conditions can be underlying due to food allergies and weight gain/ weight-loss resistance is likely to occur. 4. Balance Your Hormones: Progesterone, estrogen, and testosterone that are not in optimal ranges impact stress hormones, cravings, and insulin mediated belly fat accumulation. Many people, especially women who are pre and post-menopausal have very low levels of hormones which increase risk of cardiovascular disease, mood disorders, and unexplained weight gain. It is highly recommended to assess hormone levels when starting a weight loss program and learning ways to balance them either through natural supplements and lifestyle changes or if needed bio-identical hormone replacement therapy. Dr. Pacholec and the team specialize in HRT alongside weight loss, so we are prepared to guide you through this process! 1. Suggestions: Follow these lifestyle suggestions listed. 2. Supplements: Hormone Protect, Fem Guard, DHEA 5. Get 7– 8 Hours of Sleep: Not getting enough sleep will increase sugar and carb cravings by affecting your appetite hormones. One study found even a partial night’s poor sleep could contribute to insulin resistance and higher than normal blood sugar in the next day. Poor sleep also adversely impacts fat-regulating hormones like leptin and ghrelin, so you’ll feel hungrier and less satiated.
6. Optimize Your Nutrient Levels: Take high quality vitamins that contain blood sugar-balancing nutrients and antioxidants. Make sure you are consuming enough Omega-3 fat. Omega 3 fatty acids are responsible for lowering inflammation and controlling insulin function. Vitamin D levels are crucial for appetite control and warding off insulin resistance, in fact, The American Diabetic Association research finds that the chance of developing insulin resistance goes down with higher supplementation of vitamin D. B-vitamins are essential for energy, metabolism, cognitive function, and detoxification. Most Americans are deficient in these fundamental vitamins, so supplementing may be necessary. 1. Suggestions: Work with our providers and health coach to design a supplement protocol that restores vitamin, mineral, and amino acids needed to regain and optimize health based on your lab work and symptoms. 2. Supplements: Consider taking other supplements for cravings control such as amino acids like L-Glutamine and Opti-Fiber Lean to control cravings and balance blood sugar. 7. Exercise Regularly. Aside from changing your diet, exercise is probably the single best medication for all health issues, but especially excess weight and stubborn belly fat. Walk at least 30 minutes every day, aim to get 10,000 steps a day, and do not sit for more than an hour at a time, ideally get up and move every half hour. Moderate to intense exercise four to six times a week may be necessary for some, 30-45 minutes at a time. Studies show that high intensity interval training, which can be done in 15 minutes and weight resistance training for 30-60 minutes can accelerate fat loss and tap into the most stubborn areas. The American Medical Association finds that even just 2 days a week of exercise at these levels can decrease all cause mortality by up to 30%. Now that’s a reason to get up and move more! 1. Suggestions: Find a community center or gym near you and set new movement goals. Starting a workout routine can be hard and intimidating for a lot of people- work with our Health Coach for a personalized exercise plan that fits your specific needs and level of trainability. 8. Monitor Alcohol: As a daily habit, alcohol can do more harm than you realize, especially if you are struggling with weight or any other chronic illness. Consider this: If you drink two glasses of wine a day, you will consume about 72,000 extra calories a year, which could mean an extra 20 pounds a year. These calories go right to your belly. Moreover, alcohol inhibits the absorption of nutrients, slows metabolism, and increases cravings. When working through a weight loss program it is important to stop alcohol for six weeks. See how you feel. Then, if you want, enjoy one to three glasses of wine or alcohol a week, you may find this is sustainable. At Pacholec Center for Weight Loss, our providers in both our North Tampa and St. Petersburg, FL clinics strive to provide holistic and integrative care to help our patients lose weight and meet their goals. We offer functional weight loss visits with our providers and also a 3-month health coaching plan with our functional RN to provide more comprehensive and individualized diet, exercise and detoxification plans. Call one of our clinics to set your next appointment or schedule a free consult here! All of the supplements recommended in this blog post can also be purchased through our online store or in clinic. |
Barbara Pacholec, MD
Dr Pacholec is Board Certified in Bariatric Medicine and Anti-Aging and Regenerative Medicine. She has run a successful practice specializing in medical weight loss, hormone replacement therapy and anti-aging/regenerative and functional medicine for the past 20 years in Lutz, FL in Tampa Bay. In January 2018, she opened a satellite practice in St Petersburg, FL which also specializes in medical weight loss, hormone replacement therapy, and anti-aging/regenerative and functional medicine. Archives
January 2024
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