“To eat is a necessity, but to eat intelligently is an art”  - La Rochefoucauld

Mulling over your personal health history, can you pinpoint a time in your life when weight started to ‘creep up’ on you? Did an emotional or stressful trigger spark the number on the scale to climb? Or was it the hectic pace of life that put your health on the back burner, until one day you woke up and realized you didn’t feel like the vibrant, fit person you’re meant to be? The good news: your body has an amazing forgiving and restorative nature. Given the proper foods, nutrients and conditions, it responds positively in a very short time.

Toss the yo-yo How many times have you been enticed by a weight loss ad promising you’ll take off 15 pounds by Christmas or drop two dress sizes in time for the beach? If you’ve gained and lost those 15 pounds on countless occasions, it’s time to stop the dangerous and ineffective yo-yo dieting. Chronic weight fluctuations can increase the risk of various disease processes. The Framingham study concluded the risk of dying from heart disease is 70% higher for people with fluctuating weights than for those whose weight remains stable – regardless of initial weight, blood pressure, smoking habits, cholesterol or physical activity level. The constant rollercoaster weight cycle can result in a sluggish metabolism and feelings of frustration, deprivation and even despair. And according to research in the European Journal of Clinical Nutrition, irregular meal patterns and restrictive or ‘crash’ diets could decrease insulin sensitivity, thereby promoting weight gain, not loss. This occurs because erratic eating signals the body to burn slower and conserve fat. On the other hand, with the proper nutritional, caloric and hormonal approach to weight loss, you will finally take off your last 15 pounds for good! 10 steps to naturally boost metabolism  Perform a kitchen audit. This first step is a must: it’s critical to follow the motto, ‘out with the bad, in with the good.’ Remove the typical ‘cheats’ you have in your kitchen cupboards or fridge, like candy, ice cream, sugary cereal, crackers or cookies and get them out of the house.    Cut your sugar cravings. If you suffer from sugar cravings during the day or after dinner, you aren’t weak – but your blood sugar is likely out of whack. Of course, we don’t long for an egg or a piece of celery when cravings hit, we want the closest sugar fix to bring our energy and blood sugar back up. We’ve all felt the ‘3 pm slump’ when we quickly down a muffin and latte to boost energy. Unfortunately, grabbing sugary, refined flour items perpetuate the vicious cycle of cravings and weight gain. After following steps 3 through 10, sugar cravings typically subside within a week. In addition, keep berry herbal tea, cut up vegetables and chewable vitamin C on hand. When your cravings intensify, try one of these healthier options. Do NOT skip breakfast! Picture your metabolic rate shaped as an ice cream cone: starting at the top, your metabolism is its highest in the morning and starts to decline gradually as the day progresses. Whether a protein shake, or a parfait of yogurt and granola or slow-cooked oatmeal, you’ll need something to start your day right.  Opt for thermogenic foods at all meals. These foods cause meta­bolism to increase and body fat to burn. Examples include green tea, cayenne pepper, mustard, ginger and all proteins. Proteins like chicken, fish, turkey, egg whites, cottage cheese, yogurt, soy and lean beef also trigger the secretion of a hormone called glucagon, which breaks down fat. Women have best results with three to five ounces of protein per meal, while for men four to six ounces per meal is best. A good ’eye-ball’ measurement: the palm of your hand (without fingers or thumb) equals 3 ounces of protein.    Eat low glycemic carbohydrates including vegetables, fruits, whole grains (breads, pasta) and beans. A recently published study concluded that whole grain foods in the form of bread and pasta help to facilitate weight loss. Limit higher sugar foods like raisins, dates, lychee nuts, corn, white potatoes and all refined flours and sugars.

Include healthy fats in your diet such as monounsaturated fats (avocados, olive oil and canola oil) and omega 3 fats (walnuts, almonds, fish and fish oils). Both omega 3 and monounsaturated fat consumption are proven to benefit weight loss. Research in the British Journal of Clinical Nutrition concluded that simply switching saturated fats (full fat cheeses, red meats) for monounsaturated fats caused obese patients to lose a significant amount of weight. Although calories were identical, monounsaturated fats found in olive oil appeared to have positive fat burning effect.  Lights out at 7pm. Give your body a daily ‘mini fast’ from 7pm to 7am to optimize digestion and lose weight. If you must munch late at night, stick to raw veggies or herbal tea. With this step alone, you’re guaranteed to drop a few pounds in under a week.  Eat throughout the day. Eat three meals and one to two snacks daily to keep your metabolism in full gear and your energy high, while also stabilizing your blood sugar. This, in turn, will help to boost your metabolism. According to research, individuals who ate four or more times daily were 45% less likely to be obese than those who ate three or fewer times daily.    Plan to lose. Often, eating the wrong foods results from poor planning and lack of time. Instead of grabbing a carb fix like a muffin or cookie, prepare quick and easy options at home to save on cost and calories. No fuss weight loss options include plain yogurt with berries, healthy trail mix, hard boiled eggs, vegetable based soups or stews and vegetables (like peppers, celery, cucumbers) with hummus (chickpea dip).   Maintain your goal weight with focus. In reality, it can be quite easy to lose weight. The key indicator of success is whether or not you can keep the weight off for longer than a 6-12 month period. If a client starts ‘slipping’ and weight is creeping back on, I recommend food journaling. An August 2008 study found that individuals who food journal lose significantly more weight. Food journaling keeps you accountable, helps you focus on portion size and ensures you don’t skip meals. Words of wisdom According to basketball star Julius Erving, “If you don't do what's best for your body, you're the one who comes up on the short end.” Like any new skill, when first learning about nutrition and weight loss, it’s best to get the proper information prior to moving forward. This is what I refer to as, “Quality of life by choice, not chance.” In other words, once you know better, you do better – with nutrition being no exception. Bon appétit and best wishes with your last 15! H&L  Dr. Joey Shulman DC, RNCP is the founder of The Shulman Weight Loss Clinic and author of the best selling book The Last 15 – A Weight Loss Breakthrough (Wiley, 2008). Visit www.drjoey.com