Obesity is not only an aesthetic problem but also a serious health risk factor. It can increase the risk of diseases such as diabetes, high blood pressure or joint problems. Reducing body weight is a long process often full of difficulties which requires persistence but it is worth of it as 5-10% weight reduction may have positive physiological effects.
These days, dieters are flooded with tips on how to loose weight the best way. Some people swear by this, the other by that.
We collected some tips that can be used together to help efficiency.
1. Replace simple carbohydrates with high-quality protein and eat more fat!
If the body receives enough fat from meals,it does not feel the compulsion to accumulate fat in tissues. This advantage becomes even more exacerbated when low-grade fats are excluded from our meals, such as hydrogenated margarines (it is included in all baked goods) and cheap vegetable oils (eg. Soy, sunflower, canola).
Instead, small amount but valuable oils need to be consumed, such as olive, evening primrose, CLA, hazelnut, walnut and extra virgin coconut oil. In addition to that good fat gives the feeling of fullness, the body is less prone to accumulate body fat.
2. Avoid artificial sweeteners!
We all know that sugar consumption leads to obesity. Lots of sweeteners that are used to replace sugar can cause more harm than good. They may not contain calories but studies show that artificial sweeteners interfere with the body's ability to take calories. This explains why those who drink diet soda remain hungry and have desire for sweeties. These sweeteners have been associated with increased risk of obesity, so leave them out of your diet. Last but not least, the most commonly used sweetener, aspartame has a lot of side effects. Use stevia instead.
3. Spice up your food!
Many people who want to lose weight, complain that the foods they eat are boring and tasteless, but there is no reason for that to be so. If you are using natural herbs and spices,you can make your meals rich in flavors without extra calories input. Herbs and spices can also increase your metabolism and are full of antioxidants. Try oregano, cinnamon or garlic powder, turmeric, it is a good start.
4. Drink enough water!
Perhaps this is one of the most fundamental rules. Drink plenty of water if you want to be thin and want to stay that way! Water helps to clean the body, removes waste products and toxins. It gives the feeling of satiety, also prevents you from „over-eating”, it hydrates which is essential for fat metabolism.
5. Do not starve!
It is important to eat at regular intervals and not to eat too much. If you eat approximately the same time each day, it tells the body that „the fuel supply” is continuous so the body will burn fat instead of accumulating fat. In addition, if you are starving your body will start to break down muscle tissues first, so the weight is reduced but this is obviously not a reason to celebrate.
Start to move at least 3 times a week for 30-45 minutes. This is very important in terms of preserving healthy weight. Point is not to let the muscles deteriorate. The more muscles you have, the more intense your metabolism is. When you involuntarily lose some of the muscle, it causes a slow down in metabolism which is the opposite effect then what you want.
7. Eat lots of fibers!
Fibers are the dieter's best friend, they regulate blood sugar level and help get rid of toxins. It loosens toxic waste products in the gut though the absorbtion of liquids and wash them away. When you add fiber to your diet, it supports healthy weight loss.
8. Complement your daily meals with plentiful of vitamins!
Dr. Bruce N. Ames, a biochemist at the University of California conducted an interesting experiment for several years and proved in practice that certain micronutrients, especially vitamin and mineral deficiencies cause obesity in the long run. Moreover, the process is reversed: when people during the test got complex multivitamins, they began to lose weight just by taking them.
According to Ames, "Nobody should be overweight. If someone is overweight, it is due to poor diet and something can be done to that."
A chronic nutrient deficiency means that your body does not have access to micronutrients in optimum quantity but only somewhere near or even below the RDA (Reccommended Dietary Allowance) and it has been so for years or decades.
Dr. Ames interesting premise that obesity is nothing but hunger due to the continuous micronutrient deficiency we try to make up for with calorie-rich, but poor in vitamins, minerals and enzymes, food.
"If iron deficiency occurs in the body, the brain receives a signal to eat something that contains iron. However, we eat too much because of the lack of iron in foods due to the production and processing. But when all the necessary nutrients for our cells survival are present, the brain receives a signal that it is enough, we are full."
Choose a multi-vitamin complex or "super food supplement" which is abundant in vitamins and minerals to supply your body.