Ekaterina Fairand
Certified Integrated Health Coach, France
Title: Weight management: Role of nutrition, psychology and lifestyle
Biography
Biography: Ekaterina Fairand
Abstract
Weight management: Role of nutrition, psychology and
lifestyle
Statement of the Problem: Weight loss requires a complex work of
physicians, nutritionists, health coaches and psychologists.
Nutrition for losing weight.
Main principles.
• Calories eaten should not exceed calories burned
• Be careful with low-calorie high-protein diet to weight loss
• Keep low GI diet and don't use high glycemic index products
• Remember that one low GI product can easily turn to high GI product
(cooked and raw carrot, white and brown rice e.g.)
• Why don't we lose weight if we eat practically nothing? We
• slow down our metabolism and every extra food stores as a fat
• Be careful with the quantity of oil in salads! Home cooked food should
be the main food (avoid buying ready-to-eat salads)
• What to do with wine and sweets? Tricks how to avoid stress with food
restrictions
• Eat lots of green vegetables (Mg and other minerals & vitamins)
• Don't eat soya milk (contains phytoestrogens) & reduce quantity
of chicken and dairy food (high level of estrogen as well). Estrogen
imbalance causes weight gain
• 3-4 meals per day max and intermittent fasting (12h-16h) practice
benefits to lose weight and insulin reduction
Lifestyle main principles for losing weight
• Regular aerobic exercises (especially high-intensity intermittent)
lower insulin resistance, reduce cortisol level, help to lose fat
• 8h of deep sleep (REM sleep is a prime calorie-burning time)
• Get rid of chronic stress (cortisol cause central obesity, excess cortisol
leads to lose sleep) Psychological barriers to lose weight.
• Health Coaches and Psychologist can help with the emotional side
of obesity to find benefits of meanings and needs to have an extra
weight.
Conclusion & Significance: Weight loss process is a synergy of a right nutrition, physical activities, stress and sleep management and hormones balance.