Courtney Kassis, a registered dietitian in the Philadelphia area, is sharing three common stumbling blocks in weight loss journeys. She highlights the need for timing eating, addressing nutrient deficiencies and prepping meals.
“After working with thousands of clients over the past five years to successfully lose weight and maintain it long-term, I need you to know these three things that are often overlooked,” Kassis said in a TikTok this week.
The pros and cons of intermittent fasting — eating within a specific window of time and fasting for the remaining hours — have long been a hot topic in wellness circles.
Eating before bed can cause indigestion and heartburn, making it tougher to slumber. But exactly when you should close the kitchen for the night continues to be debated.
Some experts say finishing eating two to four hours before bedtime is best. Kassis recommends allowing yourself at least 12 hours between the last meal of the day and the first meal of the following day.
“Help your body go into fat-burning mode instead of constantly being in fat-storage mode,” she explained. “In fat-storage mode, it’s obviously really difficult to lose weight, but 12 hours is all you need to switch it up and start burning fat.”
University of Michigan Medicine reports that the liver begins to break down stored fat in a fasting state, which typically starts 12 hours after your last meal.
“There are so many nutrient deficiencies, like a deficiency in B vitamins, magnesium or vitamin D, that can interfere with metabolism, making it really difficult to lose weight,” Kassis said.
“Focusing on real food instead of just calories alone, supplementing where needed and getting routine labs can really help to support nutrient levels,” she continued.
Vitamin D deficiencies, in particular, are common. The Cleveland Clinic says about 35% of American adults don’t get enough vitamin D, which can lead to fatigue, bone pain and muscle weakness.
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“The more decisions you have to make about what to eat, the more likely you’re going to make a decision that doesn’t exactly align with your nutrition goals,” Kassis reasoned.
“With crazy schedules, lots of stress and cravings throughout the day, you want to make sure you have the majority of your meals prepped ahead of time so you can grab something nourishing and go — while staying on track,” she added.