You probably have many strongly held belief about burning fat and losing weight. You probably also have your pet dieting plans. However, there are certain things which many thought are beneficial to losing weight but are not. Moreover, there are certain things which are believed to be bad for weight loss but it actually helps us lose weight and burn fat. Therefore, I have put together in this article the 11 things you didn’t know about losing weight.
The 11 things you didn’t know about losing weight fact 1 – Fruits can make you fats
All fruits contains glucose, so eating too much fruit can increase your glucose level and eating too much fruits that have a high glycemic load (GL) could lead to a higher than ideal amount of glucose. Ideally, only eating fruits with high dietary fiber and low GL is beneficial. So, the next time you are thinking of a fruits diet to lose weight, check the GL of the fruits that you intend to take. GL is directly calculated from its glycemic index (GI), divide by 100 multiplied by the number of grams of carbohydrates in a typical serving size.
Fruits that have low GL include Guava, which incidentally have one of the highest dietary fiber. Other fruits which you can consider includes lime, strawberry, apricot, grapefruit, lemon, nectarines, oranges, pear, watermelon, blueberries, peaches and plums, all of which have a GL of 5 or less.
One unusual fruit is the watermelon. Although it has a high GI of 72, but it only has a GL of 4.
The 11 things you didn’t know about losing weight fact 2 – Eating oil and fats can help you lose weight
Eating the right kind of fats can help you burn fat and lose weight. Take for example the case for fatty fishes like Salmon, Sardines and Mackerel. They contain high amounts of omega-3 fatty acids, which has been shown to reduce the stress hormone, cortisol, thereby increasing our ability to burn fat.
In addition, coconut oil is good for losing weight as it is mainly consist of MCT (medium chain triglycerides) which have been known to boost our metabolic rate. It also suppresses our apetite, leading us to eat less and therefore burn more fats and lose more weight.
The 11 things you didn’t know about losing weight fact 3 – Eating more meat burns up fat and weight with one caveat.
There are still many people who thinks that eating more meat makes us put on weight. Actually, it is the opposite. Meat is primarily protein. Eating more meat actually help us to burn more fat and lose weight. This is because, our body burns carbohydrates, then fat stores, then protein, in order to get the energy that it needs to function. Therefore, theoretically speaking, if we restrict our carbohydrates intake and take more meat, our body deprived of carbohydrates will burn up our fat stores for energy.
However, it is not totally without merit. That is why, i have added a caveat to this. The reason why in many cases, eating meat causes us to gain weight is not because of the meat but the accompanying sauces. The sauces are usually starchy, and therefore contains much carbohydrates. Therefore, in many instances, when we think that we are cutting back on our carbohydrates, we did not.
One cautionary note, though, is the fact, that our body is not designed to handle huge protein loads too. Too much protein (more than 2g per kg of body weight for prolonged periods), although, can help you lose weight very fast, may cause other health problems. Therefore, proceed with caution when going on a high protein diet.
The 11 things you didn’t know about losing weight fact 4 – Going to the Gym can make you put on weight
Most people think of going to the gym to lose weight. However, going to the gym actually help you gain a certain amount of weight. This is actually not a bad thing as it is mainly muscle mass as you work out. Coupled with a sensible diet plan, exercising at the gym can help you to firm up your body and get rid of the flabbiness caused by the weight loss.
On the other hand, many actually put on more weight besides muscle mass. This is because a lot of times we end up eating more than we should after exercising. This is one area where we need to have discipline, to ensure our weight loss efforts do not go to waste.
The 11 things you didn’t know about losing weight fact 5 – Eat up to 40% less food than usual and still feel full
We can do this by having food with higher dietary fiber and proteins and reduce intake of carbohydrates. Carbohydrates make us feel hungry whilst dietary fiber and proteins make us feel full for longer, thereby reducing the need to keep eating.
Also, tomatoes are known to reduce inflammation and water retention and reversing leptin resistance. Leptin is the protein that signals to our brain that we are full and stop eating. Therefore, eating more tomatoes can also allow you to eat less and still feel full.
The 11 things you didn’t know about losing weight fact 6 – Eat and sleep burns up fat, if done right
Ever heard the saying, “Eat and sleep and you become fat like a pig”. This is not strictly true. Many studies have shown the opposite to be true. Not sleeping enough cause more of the stress hormone Cortisol to be produced which will cause us to feel hungry all the time, resulting in us eating way too much. What is worse, is that the craving is for high salt and high sugar food, especially snacks.
Studies have also shown that to be in a deep sleep between the critical hours of 10pm-2am is critical to our fat burn efforts. During this period, if we are sleeping soundly, our body naturally turns to a fat burning machine on turbo. It is when the body will burn up our fat stores to repair the body cells that has been damaged throughout the day. There is a simple beverage which you could make in your own kitchen to allow you to have sound sleep by 10pm.
Fact 7 – Vegetables can make you fat too
Wait, how can vegetables make me fat, you might be wondering. The fact is that there are a lot of vegetables that are full of starchy carbohydrates. Eating too much of such vegetables would make you put on weight. Such vegetables include potatoes, corn, taro, yam, beans. These vegetables when cooked can contain more than 4 times the calories and carbohydrates compared to the non-starchy vegetables.
As such, consumption of such vegetables should be moderated. Otherwise, green leafy vegetables can be consumed at liberty.
Fact 8 – Low fat diet foods make you fat
Not all low fat diet foods are the same. It is important to look at the labels. A lot of packaged foods claim to be low fat, however, they also came with ingredients that is not so good. Examples are diet sugary drinks.
Fact 9 – Snacking often can help you lose weight
Snacks have long been associated with huge weight gain. This may be so for the high sodium, high sugar snacks. However, some snacks can be very good for weight loss. One of my favourite snacks is guava in apple cider vinegar. It is easy to make and kept refrigerated, I can snack anytime cravings set in.
Another one is the strawberry smoothie made with almond milk, another easy to make beverage.
Fact 10 – Just standing around can help you lose weight
Do you know that you burn double the calories standing compared to sitting down. So, make sure that you move around often and not keep sitting down.
Fact 11 – Eating less can help you gain weight
It is often thought that to lose weight, we have to “starve ourselves” on stringent diet after stringent diet. For a while, it seems to work, and we do lose some weight. However, soon after, we seem to put back on the weight loss and even more.
This is because cutting our food intake drastically is counter productive. When we suddenly reduce our intake drastically, the body protective system would kick in. Thinking that there is a shortage of energy supply, the body processes would slow down to preserve energy and therefore would slow down the metabolism. This is precisely the reason, why during drastic cut in food makes us sleepy, lethargic and dull-minded. It is the body natural reaction to less food.
Therefore, advice is to take it slowly first, eat less carbohydrates and more protein. As you lose weight and your body requires less calories to support it, then you reduce it further.
So, these are probably the 11 things you didn’t know about losing weight.
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