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Natural Weight Loss Made Easy: A Step-by-Step Guide to Losing Pounds and Keeping Them Off for Good

Losing weight can prove to be a complex journey for many individuals due to various influencing factors such as age, hormonal balance, stress, toxicity, thyroid complications, and even autoimmunity, all of which can contribute to unwanted pounds.

If you’ve endured years of fluctuating diets leading to frustration, the encouraging news is that there’s a more effective approach to weight loss that ensures lasting results. Discovering the right information makes natural weight loss far more achievable than you might imagine. Let’s get started!

Calories Do Count

We have all seen people who can eat anything they want and not gain weight. It all comes down to the capacity to burn calories, otherwise known as metabolism. Some are simply more efficient in this area than others. But regardless of where you fall on the spectrum, there are several methods that can help you to slim down. Herbal remedies really shine in this area not only because they help to boost metabolism, but can also help us to navigate stress in a healthy way by reducing the release of cortisol — a stress hormone that is known to promote weight gain, particularly in the belly region.

Natural Weight Loss Made Easy - reishi mushroomv

Two of my favorites are lion’s mane and reishi as both have been shown to assist with weight loss in animal studies by boosting fat metabolism. What’s more, they help with addressing blood sugar issues, inflammation, and gut dysbiosis — three conditions that are linked to weight gain and obesity. As adaptogens, lion’s mane and reishi also calm the stress response and the release of cortisol.

Suggested dose: 2 dropperfuls each of dual-extracted Reishi and Lion’s mane tinctures twice per day.

We can also boost metabolism with herbs that support the liver and turn up the heat. Here’s a recipe to get you started. Add the following to a mason jar:Natural Weight Loss Made Easy - ginger, acv water

  • 1 cup warm water
  • 1-2 Tbsp. raw honey
  • 2 Tbsp. fresh lemon juice
  • 2 Tbsp. raw apple cider vinegar
  • 2 Tbsp. freshly grated ginger
  • a dash of both cinnamon and cayenne pepper

Whisk to combine or cover with a lid and shake before drinking. I recommend drinking one cup, 20 minutes before each meal.

To lower your overall caloric intake, whole foods are key as they have abundant fiber and nutrients that encourage satiety with less calories. Focus on:

  • Raw vegetables -or lightly steamed or sautéed.
  • Fresh fruit – berries are particularly good. Avoid starch-rich fruits such as bananas.
  • Dark leafy greens – one or more cups per day.
  • Oily, wild-caught fish – such as salmon, mackerel, or sardines. Three servings per week.
  • Protein – chicken, turkey, eggs, and legumes. Four servings per week.
  • Whole grains, such as brown rice, millet, oats/oat bran, quinoa, and buckwheat. One serving per day.
  • Flaxseed and/or chia seeds — Aim for one tablespoon/day.
  • Oils – olive, almond, apricot, avocado, and coconut oils. Since any kind of oil is calorie-rich, use sparingly unless you’re on a ketogenic diet.
  • Nuts and seeds -Soaked or sprouted almonds, sunflower seeds, or pumpkin seeds. One tablespoon per day.

Probiotic foods are very important as they improve the efficiency of digestion, thereby helping you to shed excess pounds. Unsweetened yogurt with live cultures, kefir, kombucha, active sauerkraut (not canned), miso, and kimchi are good choices. For additional support, my Balanced Gut Blend is helpful.

It’s best to avoid all processed food and sugar — even those that claim to be healthy — as these foods contain copious amounts of refined carbohydrates and excess salt that can derail any weight loss effort.

Lastly, don’t forget to drink enough water — aim for half your body weight in ounces each day. It helps with digestion and detoxification, both of which can cause weight gain if impaired.

Lifestyle & Exercise

Intermittent fasting, quality sleep, strength training, and high intensity interval training (HIIT) are all important for shedding unwanted pounds. If you are unfamiliar with time-restricted eating, it is not considered a diet but rather an eating protocol. There aren’t any restrictions with what you eat but when you eat. I recommend adopting a 16-8 or 18-6 rule where you eat within an eight or six hour window. The remaining time you can drink water, tea, or another calorie-free beverage (although avoid anything with artificial sweeteners). Whichever time frame you adopt, it is best not to eat after 6:00 PM as studies have shown metabolism begins to slow in the evening, not to mention it can disrupt sleep.

Speaking of sleep, quality rest is crucial for weight loss as this is the time when your body does its nightly house cleaning by removing toxins and waste from the system. If you do not have enough deep sleep each night, it interrupts this crucial process and can lead to heightened stress on the liver and kidneys. This in turn can cause weight gain as these important detoxification organs will not be functioning at peak efficiency. To promote quality rest, my Sleep Blend formulation is an outstanding option.

Strength training three to four times per week is essential for weight loss as muscle burns more calories throughout the day. This can include weighted deadlifts, squats, bench presses, pull-ups, shoulder presses, and resistance band seated rows. Begin slowly with moderate weight and work your way up. Aim for 45 minutes per session.

Next is high-intensity interval training (HIIT). This method of exercise has been shown to be more effective for weight loss compared to walking or biking for long distances. It involves short bursts of intense exercise — such as sprinting, push-ups, or burpees — for twenty seconds, then resting 10 seconds for a complete round. The beauty of HIIT is that it only takes ten minutes to complete a full session, yet burns more sugar in the muscles than standard exercise and vastly improves insulin resistance that leads to fat storage. One, 10-minute session several times per week is the ideal — especially if it is done in the morning before eating. I do not recommend HIIT for the elderly or those who have heart problems.

Cardiovascular exercise is important as well. Aim for at least 30 minutes per day, but preferably an hour (5,000-10,000 steps/day). Additionally, breathing exercises can be helpful as stress typically goes hand-in-hand with weight gain. Deep lymphatic breathing is an outstanding practice for reducing stress. While breathing deeply, focus on something you are grateful for, an inspirational quote, prayer, or soothing visual such as ocean waves, candlelight, or nature scene. Begin with five minutes and work up to fifteen minutes three times a day.

How to Heal Yourself Naturally with 45 Science-Based Holistic Protocols

If you would like to learn more about natural weight loss, including supplements and additional lifestyle support, my book: The Holistic Guide To Wellness: Herbal Protocols for Common Ailments is an outstanding resource.

Within its pages, you’ll discover 45 easy-to-follow protocols for common ailments based on the latest scientific research and my 30+ years of experience in natural medicine.

You’ll learn how to use food, herbs, supplements, exercises, massages, detoxes, and more to heal yourself from the inside out.

Whether you’re looking for a natural way to treat your arthritis, diabetes, depression, insomnia, autoimmunity, or another condition, you’ll find it in this book.

You’ll also get tips on how to prevent illness and maintain optimal health with a holistic lifestyle. This book is not only for people who are sick, but also for anyone who wants to live a healthier, happier, and more fulfilling life.

Don’t wait. Get your copy of The Holistic Guide to Wellness: Herbal Protocols for Common Ailments today and truly thrive!

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Hi, Nicole, When you talking about a dropperful, how much it is? With one full squeeze I am getting about an inch of tincture into the dropper. To make a real dropperful it will take about two or even three squeezes. Please let me know. It is very important for me as I am taking six of your tinctures daily to follow your lupus program. Thank you.

Nicole one dropper full would be 2-3 squeezes. Unless, the dropper is a very large one. Most are 1 ml. A half would be .5 ml. I hope this helps you! 🤗

Thank you very much! I appreciate you!

Hi Nelli,

For more information about Nicole’s tinctures, please check out the Supplement Facts section on her website.
For her tinctures, 1 dropperful is ~1ml (around 30 drops)

Many blessings and good health!

Thank you!

Your lions mane mushroom tincture isn’t available to Canadians on the website. Any way of purchasing from you? Or, can you give me instructions to make my own? I am 56 & struggling to lose weight. I love your books and info and using them as I start on this journey of recovery. Thank you!

Hello can you give us the recipe to make the lions name and Reshi tinctures please

Hi Kim,

Thank you for your interest in herbal remedies!
Nicole’s website has a note about shipping to US addresses only for the moment. For more information about her products here is the FAQ page:
https://nicolesapothecary.com/pages/frequently-asked-questions

Here is an article about how to make your own Lion’s mane tincture:
https://thelostherbs.com/homemade-lions-mane-tincture-for-brain-fog/

Many blessings and good health!

Thank you!!!

Hello just a comment or reminder, de suggested water intake is 25% of your body weight as a maximum, and needs tu be careful because to much water can give problems when washed out microminerals from it, yes it could happen with an excess of water intake.

Agree 100%.

One trick I use to get good things like this into my diet, I add ginger, lemon, cinnamon, and honey or my elderflower syrup to my teas (sometimes peppercorn, turmeric, cardamom pods, etc. if it is chai tea) but not apple cider vinegar. I add that to my salads and dips with ev olive oil. Works better with my palette.
And I add the seeds etc. into my smoothies often with yogurt or with plain yogurt and many other ingredients.

Last edited 6 months ago by Patricia
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