Natural Solutions for Weight Loss

April 27, 2008 by Dr. Nicole Sundene  
Filed under Kitchen Sink, Weight Loss

shutterstock_11121274.jpgSo many people have been asking me about weight loss lately that I think we will just need to kick start a FULL STEP by STEP Naturopathic Weight Loss Campaign here at the kitchen table!

It is spring and we all need to tone up and get ready for swimsuit season, so I am not just preaching about this stuff, I am PERSONALLY going to be doing it right along with everyone else… step by step.

This blog will force me to be held accountable. Wow scary stuff!

Now before we get started, please ask yourself the following question “Do I want to lose weight and be healthy long term?”

If your answer is no, then don’t bother to read the rest of what I have to say. I don’t want to waste your time. I am here to teach you how to be healthy and to only somewhat manipulate and “cheat the system” with a few of my glamorous tips and tricks.

Hopefully if you see enough other people in the comments sections trying to overcome the challenges with long term weight loss you might be inspired to do the same. Remember that “A journey of a thousand miles begins with a single step.” Also keep in mind that every year our metabolism goes down by 1% in activity so in order to maintain our current weight we have to learn to eat less as time goes by, otherwise we will be victims to the average American weight gain of ten pounds per decade.

Discipline is an art form that takes time and dedication to hone for the most of us self indulgent folks born with inherently weak will power and a love for food.

In order to not disappoint, I promise I will in fact talk about all the latest and greatest naturopathic herbs and supplements to help with weight loss, but I am going to save that for a future post so that I can take the time to emphasize WHY the following foundations of health are fundamental to the success of any weight loss program you ever choose to partake in. Let’s get the foundation properly laid down before we build the rest of the house, shall we?

Are you ready to start pouring some cement?

Sleep – Yes, sleeping is my first tip. I know! I am sure you are all quite shocked, but if you are over-tired, you will not have the energy to exercise and eat right. Also, the more we sleep the less we crave foods that are high in carbohydrates. Sleep increases our growth hormone production which naturally keeps us feeling young and fabulous. Try it. See if you can sleep your way to a slimmer you! (Please don’t put yourself in a coma or anything crazy like that, I don’t need any lawsuits here. We are just covering the basics.)

Whole Foods
- The most important question for weight loss is “do you have real fat or false fat?” Real fat is “adipose tissue”. False fat is from fluid retention. Most diets high in sodium and refined foods cause fluid retention, and the resultant “false fat” that is the evil unnecessary enemy for dieters.

Most people the first few days of a diet will lose ten pounds because they are just losing the water they have been retaining by eating more healthfully. A gallon of water weighs eight pounds. So just keep in mind that whenever you start the latest “diet trend” you are always immediately getting results because you are losing “false fat”.

As added motivation for avoiding processed “white foods”, it is REALLY tough to be overweight on a whole foods diet. I don’t know many people that eat a whole foods diet that are overweight, and trust me I know a lot of them! Most people can only manage to remain ten or twenty pounds overweight at the very most on a whole foods diet. If you are new to whole foods eating take a friend with you to the grocery store, make a few purchases together as an adventure and make new friends with recipes and products bit by bit so it is not too overwhelming.

Exercise – Everyone needs to exercise, so please just do it. You cannot expect to lose weight, be healthy, prevent osteoporosis and cardiovascular disease without exercise. That is really all I have to say about that. Please do read my tirade on exercise and why you should buy a heart rate monitor and pedometer to ensure fat burning success. You do not want to be working out too hard to lose weight, you have to be in the fat burning zone, which means more time spent doing lower impact exercise.

Diabetes diet- If I could, I would put nearly everyone in America on the diabetes diet for two reasons. First of all diabetes is soon to be a national epidemic as people are developing pre-diabetes and diabetes as I write this, so it is a fabulous preventative measure to ensure that at least my patients do not fall victim to diabetes. Second of all the diabetes diet is the best way to ensure that you remain feeling satisfied and not STARVING all day long. Eating foods with a high “satiety index” that are high in fiber, protein and water is the key to not feeling so hungry all the time. A piece of white bread all by itself will just go right through you and leave you cranky, hungry and irritable an hour later when you are on a diet.

Keeping stable blood sugar is fundamental to ensuring that you don’t go on a super bad hungry binge. Most women that are “hypoglycemic” simply need to be on this diet to insure stable blood sugar as well. I just can’t preach enough positive about eating The Low Glycemic Index diet. Keeping your blood sugar stable also prevents premature aging. It is relatively simple to follow and everyone can do it. All you have to do is learn which foods are high in protein and high in fiber and then simply eat them at every meal. Voila! I have single handedly cured the epidemic of diabetes running rampant, well not quite, it is a matter of getting people to DO the diet that is so tough.

Weight Loss Diet -You are welcome to read about our weight loss diet that we promote here, there is nothing stopping you! As it is completely free to follow. We do not ask you to join a membership, and experts are available to answer questions and offer encouragement if you simply leave your questions in the comments section!

So that is plenty to get you started with the foundations for long term weight loss success. Stay tuned for my future discussion of “Herbal Fat Burners- What Works What Doesn’t”. I will also be posting all of my most fabulous diet tips and tricks as well to get everyone ready for summer and looking fit, so please do subscribe and stay tuned. You are welcome to forward this information to any friends and family and invite them to participate along with you in my program. Everyone is welcome here, and of course everyone’s questions are also welcome here as well.

So let’s review the formula for success one last time…

Protein + Fiber + Water + Whole Foods + Exercise + Sleep= Weight Loss

Please recite the new mantra and have a wonderful day!

~Dr. Nicole

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit for more information about Naturopathic Medicine services.
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25 Responses to “Natural Solutions for Weight Loss”

  1. Reena on April 27th, 2008 10:41 pm

    I like that this post as also your blog is oriented towards the long term goal of good health using the most effective and least harmful methods. The tips you have given above are not just for weight loss which is not an adequate end itself; they have a lot of health giving benefits too!

  2. Dr. Nicole on April 28th, 2008 11:40 am

    Hi Reena- I am so glad you see the important point here on weight loss…it is that healthy living, taking care of ourselves is the best way to keep our health in balance. People will naturally shed pounds. There is a huge difference between needing to lose a houndred pounds and fighting to lose that last stubborn five. This program is dedicated to the people that will REALLY benefit from being healthier, the added perk and incentive of course being weight loss.

  3. heidi on April 28th, 2008 10:24 pm

    I love this formula and am myself gearing up for the dreaded bikini season. I am going to print this out and study it a bit more. Great blog! I will be back for more!

  4. Ange Recchia on April 29th, 2008 2:13 am

    This article opened my eyes to another reason to sleep well and get enough of it. Running low on energy is when I tend to get stuck in a rut and it totally affects everything else I do. Thanks for the tips and I just love that diabetes diet. I know I feel great when I am following this kind of plan… does this mean I have to leave chocolate alone? ;)

  5. Dr. Nicole on April 29th, 2008 2:13 pm

    Hi Angie! It is always good to have an excuse to get more sleep and weight loss is the perfect one! Our bodies regenerate and detoxify for the most part while we are sleeping as well.

    I am such a huge fan of the diabetes diet.

    Of course you can have chocolate!!! I am not crazy. Dark chocolate is high in polyphenols that are good for your heart. Everything in moderation right?

    Life does have to have a bit of sweetness from time to time.

  6. Dr. Nicole on April 29th, 2008 2:25 pm

    Hi Heidi! Swimsuit season is approaching sooner than we think! It is so much more fun to do it all together than by ourselves.

  7. Doc KC on April 30th, 2008 8:34 am

    I LOVE this idea and wondered what you might have to say about alternative medicine solutions to long term weight GAIN! As crazy as that sounds. How can one put weight on and keep it on without the use of chemicals?
    Dr. KC

  8. Dr. Nicole on April 30th, 2008 1:05 pm

    Oh thanks for reminding me! You are the second person to ask and I forgot to write it down. It is so much easier to keep track of the questions when people leave them on the comments here!!! I will write about that really soon. Yes, it si very important to avoid the use of chemicals and drugs, I am not a fan of that of course!!!

  9. Tommy Buettner on April 30th, 2008 1:07 pm

    Hey Doctor (sorry, DOC is reserved for KC).

    I have been following this way of losing the fat that “loves” me soooo much. LOL. I can laugh at myself about this, because I know myself, I simply let myself go sometimes. Not get enough exercise, not drink enough water, not follow a proper diet. Well, I play in a men’s baseball league for guys that do not want to throw in the towel by playing slow pitch softball. I have to be in decent enough shape to squat behind the plate for a whole game.

    Maybe this is off track, but I find it easier to get into shape, in addition to living healthy, for something else. For me, it is to be able to play baseball throughout the summer in the midwest. For wife, it is to be able for her, in addition to living healthy, to be able to play soccer, hurling, and other sports through the year. My dad, it is so he can play golf several times a week. My mom, so she can get outside with the grandkids without being restricted to ailments.

    My point is, number one, you should WANT to be healthy, but it also doesn’t have to be the ONLY reason. There is nothing wrong with short term goals either. When that goal is done (a baseball season) find another short term goal (such as indoor soccer league) to keep your drive and spirits up.

    I am almost to my “playing” weight, but I promise, you will NOT get a picture of me in my bikini. ;-)

  10. Erin Happycamper on April 30th, 2008 8:19 pm

    “Protein + Fiber + Water + Whole Foods + Exercise + Sleep= Weight Loss
    Protein + Fiber + Water + Whole Foods + Exercise + Sleep= Weight Loss
    Protein + Fiber + Water + Whole Foods + Exercise + Sleep= Weight Loss”

    …I’m going to learn it. Fabulous advise as always, Dear Doc. @~`~~

  11. PJ Griffith on May 4th, 2008 10:29 am

    Thanks for the adivce.

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  22. TG on June 8th, 2009 7:20 am

    I am currenty overweight, and want to exercise. My only problem is I have fibromyalgia, and when I do try to exercise, I wind up in more pain than when I started. Are there any suggestions on how to exercise with minimal pain?

  23. Nicole on July 21st, 2009 4:05 pm

    I am a 24 year old girl who has struggled with my weight fluctuating my whole life. A few years ago I endured a sense of motivation that lasted a few months. I exercised at least 4-5 times a week. I ate at least 3-5 meals a day. There was added protein to all my meals, as well as vegetables, egg whites, fruits, grains, and all the essentials that should be apart of a healthy diet. Over the course of the few months that I maintained a healthy lifestyle I did lose all the weight I could of only imagined losing. I was exactly where I wanted to be and where I should have been.

    After some time, I got so caught up in my new me that I began losing the healthy habit I had been living. Over time leading to this very day I have managed to get back to the very weight that I had been avoiding. Now, I am wearing my “fat jeans” so to speak and cannot seem to find that motivation I once had. Basically, I need advice with how to get, keep, and live with inspiration to be the skinny me. Any thoughts for me?

    Thank you for reading.

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    The ‘Mediterranean diet’ is an example of a balanced diet, and it is often recommended for its health benefits, but a balanced diet can include traditional food, as well as cuisine from any other country or region. Plenty of people from around the world live long and healthy lives, without ever consuming any olive oil. If you need to lose weight, then your diet is not balanced, in one or more ways – e.g. it may include an above normal amount fat, sugar, or alcohol – so logically, following a balanced diet will result in weight loss.
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