11 Things You Didn’t Know About Losing Weight

The 11 things you didn't know about losing weight

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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The Mediterranean Diet For Losing Weight

The Mediterranean diet for losing weight

There is a recent interest in the Mediterranean Diet for losing weight. Strictly speaking, it is not so much a diet but a lifestyle of the people of Greece and southern Italy or the coastal areas along the Mediterranean Sea. However, the eating habits of this region was recently recognised as a diet good for heart health and was also noted that it may be beneficial for weight loss. I have therefore doing a review of it here with regards to its effectiveness in weight loss.

The lifestyle of the Greeks and Italians is to gather around and dining is more of a social gathering rather than just eating.

Vegetables

They consume high amounts of legumes like lentils and broad beans, tubers like radishes, turnips and carrots, green leafy vegetables like lettuce and root vegetable like potatoe, tomatoes and eggplants, nuts and seeds.

Fruits

They also partake a lot of fruits like apricots, peaches, nectarines and cherries, olives and in season figs and grapes too. Oil used is olive oil

Proteins from Fishes

Fishes like fresh sardines and anchovy are also eaten a lot with moderate diary products mainly of cheese and yogurt. The fish are usually grilled and drizzled with lemon juice. Wine consumption is moderate with a very low intake of non-fish meat products like pork, chicken, lamb and beef. Also rarely seen in cuisines of this region are processed foods high in salt and sugar.

Carbohydrates

For staples, pita, either white or whole grain and barley bread is consumed. Now let’s see how this eating habit does for your weight loss efforts.

How the Mediterranean diet for losing weight works

Firstly, Olive oil is high in healthy monounsaturated fats instead of the unhealthy polyunsaturated and trans fats found in other types of oil.

By plant based proteins

Secondly, studies have shown that eating a serving a day (about 130grams) of lentils and broad beans help study subjects lose 0.34 kg over a 6 week period.

The Mediterranean cuisines also uses plenty of tomatoes and eggplants.

By food that reverses leptin resistance

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, tomatoes are great to prevent us from overeating and lower our calorie intake.

By high fiber and low calorie vegetables

Eggplants are high fiber and low calorie. Its high fiber can lower blood sugar by slowing rate of digestion and absorption of sugar in body. Slower absorption keep blood sugar levels steady.

It is also known to increase production of insulin which can lower blood sugar. The high fiber content also helps to keep you full longer resulting in lower calorie consumption.

By protein from fishes

Thirdly, their diet also consist of fresh sardines and anchovy. Each 100g of serving of sardines contains 125 calories, 7g of fat, 20g protein and 0 carbohydrates. Each 1 oz serving of anchovy contributes 37 calories, 1.4g fat and 5.8g protein. Both are rich in omega 3 fatty acids.

By taking low GL bread

White pita bread has a Glycemic index of 57, with the whole grain option being lower while the barley bread is even lower at 34.

By taking metabolism boosting fruits

As for the fruits eaten, all are highly beneficial for weight loss. Apricots is low in calories of roughly 48 calories per 100 grams and high fiber. Peaches are also low in calories and boost metabolism as tthey contain flavanoids like catechins and they also have high fiber content. A medium nectarine has 60 calories, 15 g fat and 2g fiber. Sweet and juicy, it provide a source of natural sugar without the need for added sugar. Cherries contain a hormone called melatonin which is what is produced when we are in deep sleep that sets our body fat burning into overdrive mode. They are also low in calories and contains vitamins that boost metabolism. Cherries are believed to be one of the most energy boosting fruits.

Based on the above observation, all the components seem to be tailored for weight loss. No wonder the recent craze on this diet. Although it was not originally meant as a diet plan, with just a few minor adjustments, it can be turned into a super effective weight loss diet. Some of the changes are for example to skip the pita and just take the barley bread instead, and skip the potatoes. In addition, non-fish meat products should be limited to skinless chicken breast and skip the other meats altogether.

Summary of the Mediterranean Diet for losing weight

With these changes, what your eating plan would be

a. Carbohydrates from green leafy vegetables and low to non existent starchy carbohydrates

b. Low fat diet mainly from cheese and yogurt

c. High protein from the nuts, seeds, sardines and anchovy

d. low calorie, high fiber and metabolism boosting fruits

e. Moderated consumption of wine which also helps

I would say, you can’t go much wrong following the above.

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7 Ways to Lose Weight

7 ways to lose weight

These are the the 7 surefire ways to lose weight.

#1 -Know your condition and your maintenance caloric value.

There will be 2 values you need to know. The first one, Base Metabolic Rate (BMR) is the amount of calories that your body will burn irregardless what you do, even if you just sleep through without doing anything at all. The second value is the amount of calories you will need daily to go about your daily activities. The difference between these 2 values will be greater the more active your lifestyle is and smallest when only a normal sedentary lifestyle is assumed.

Once you know these figures, you know how to target to plan your diet and exercises.

Calculate your caloric value at http://fatslost.com/calculators Now

7 Ways to Lose Weight #2 – Cut out all sugar products.

No sugary drinks and fruit juices. Take coffee or tea black. A diet high in sugar will cause insulin resistance, which will then retard your body’s ability to burn fat

7 Ways to Lose Weight #3 – Eat fresh

Avoid high fat high salt processed foods like ham, bacon and hotdogs. Whenever possible, eat food fresh especially lots of green vegetables. My favourite is the lettuce with cherry tomatoes and japanese cucumbers.

#4 – Eat more proteins and carbohydrates from vegetables and less starchy carbs like pasta

Eat more proteins from chicken breast and salmon. Reduce intake of pasta, rice and starchy sauces.

Another good sauce is from nuts, about a handful a day of unsalted nuts like hazelnuts, almonds, cashews would be good.

7 Ways to Lose Weight #5 1 hour of cardio workout daily

Be on your exercise bike or threadmill for at least an hour a day. An hour a day will help you burn off 500 calories thereabouts.

7 Ways to Lose Weight #6 – Curb your appetite. Eat only 80% full.

A lot of people fall at this hurdle. In the modern world, portions are invariable larger than what our bodies need and we end up eating more than what our body needs and therefore the excess ends up being stored as fat. Over time, our body got used to the larger and larger portions and even when we have eaten more calories than our body needed, we still feel hungry and continue eating. So, starting with eating only 80% full can help to adjust our appetite downwards. This is why point 1 is so important. It is knowing how much our body needed so that we can stop eating even though we have hunger pangs.

In the initial stages, you can fill in with fruits like guava which have high dietary fiber and can help you stave off the hunger pangs. After a while, you won’t even feel the hunger anymore on the reduced intake. I always make a guava snack which is sliced guava in apple cider vinegar so that i can snack whenever I feel like gorging myself on food.

Just make sure that proteins are not sacrificed. Women need a daily dose of 45 grams of protein and Men need 55 grams.

7 Ways to Lose Weight #7 – Pick a high intensity sport to play at least once a week

Pick up an interest in sports which you can participate at least once a week. This can help to burn up another few hundred calories per week.

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How to Burn Fat Without Stressful Diets and Rigorous Exercises

how to lose weight without stressful diet and rigorous exercises

There are many scientific studies that shows us how to burn fat without stressful diets and rigorous exercises. Most of them stresses the importance of a good night’s sleep in helping us to burn fat sleeping and enhances our weight loss efforts.

There are 3 main areas which a lack of a good night sleep hinders our effort

1. Increases Insulin Resistance

Lack of sleep causes insulin resistance which hampers our body from processing fats for our bloodstream, which ends up being stored as fat;

2. Causes Hunger pangs

Lack of sleep makes us have hunger pangs, even after meals and makes us feel drained of all energy. In layman terms, it makes us groggy and dull and as a result, we make bad decisions and keep gorging on food to compensate for the loss of energy.

3. Increases Production of Stress Hormone

Too little sleep causes our bodies to produce more of the stress hormone, Cortisol. This in turn signals to our bodies to stop burning fat in order to have enough energy to see us through our waking hours

Scientific Evidence

One scientific study(1) reported the following result

“Sleep curtailment decreased the proportion of weight lost as fat by 55% and increased the loss of fat-free body mass by 60%”.

This study concluded that “the lack of sufficient sleep may compromise the efficacy of typical dietary interventions from weight loss and related metabolic risk reduction.”

Moreover, it is not just how much you sleep but also when you sleep, according to this other study (2). The most deeply regenerative sleep happens between 10pm-2am during which melatonin which promotes metabolism peaks at 12pm and starts to decline. Moreover, melatonin will be released in the dark which will be interrupted by having our eyes exposed to light.

Therefore, if we are serious to burn fat sleeping, we should desist from all activities like watching TVs, computers and mobile devices and get ready for bed by 10pm.

In another study, Madhu Rao and colleagues reported findings that men who got less slow-wave sleep, that is, deepest sleep were more likely to be obese, even though the total sleep time was the same. This also corroborates the above, as the deepest sleep happens during the hours between 10pm-2am as set by our biological clock. Therefore to burn fat sleeping, we have to be in dreamland by 10pm.

Apart from the scientific studies, I am sure many of us would have experienced it ourselves some time in our lives in which at a certain time, especially after midnight, it becomes very difficult to go to sleep and even we have a shuteye, we feel we are not really sleeping.

Conclusion on How to Burn Fat Without Stressful Diets and Rigorous Exercises

I want to stress that no matter what diets or exercise routines we are on, it is important not to overlook the great power our biological system can help in our efforts. If we discipline ourselves to get ourselves sleeping by 10pm, we only need to eat sensibly, exercise moderately and still burn plenty of belly fats. It is really fat burning at its easiest.

If you would like to know about how to burn fat and lose weight fast and easy, just cl.

Quoted sources

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/

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TOP 10 Ways on How to Lose Weight Fast

Top 10 ways on how to lose weight fast

I promise I will keep it short and sharp. Here are the TOP 10 ways on how to lose weight fast:-

1. Replace your sweet sugary drinks with Chia Fresca and plain water.

Instead of giving in to your sugar craving, have a Chia Fresca instead. My version of Chia Fresca is Chia seed in young coconut water, lemon juice and topped with pineapple chunks.

2. Replace all your high salt high fat processed snacks with this guava snack.

It is very easy to make. Just cut 3 guavas into slices and soaked in 3 cups (approx 700 ml) of Apple cider vinegar and refrigerate. Every time you feel like snacking, just munch on this. Not only does the vinegar is helpful in losing weight but the guava contains high amounts of dietary fiber which keeps you satiated and stop you from looking for other food

3. Sleep by 10pm

I cannot stress this enough. Our biological system is hardwired to be asleep by 10pm, during which time, many hormones are produced to help us repair our muscles which we wear out during the day and the body burns up lots of energy and hence fats to perform this function. If we are not sleeping early, not only is our body not burning fats, but the production of the stress hormone cortisol will in fact slow down our metabolism and hence the fat burning. If anyone asks me just one way on how to lose weight fast, I would say this is the one.

4. Eat high fiber food to prevent overeating

Both the Chia Fresca and guava are high fiber food. Others include lettuce, bananas and berries.

5. Eat high protein, Low fat food like chicken breast or salmon instead of red meat

As far as possible, eat it poached and not deep fried. Say NO to processed food and eat fresh

6. Eat less starchy carbo and replace with carbo from vegetables.

Eat plenty of green vegetables which can provide plenty of carbohydrates. Reduce the starchy carbs like pasta, rice, potatoes by at least 20%. In our modern culture, we are eating too much starches, especially when you factor in all those starchy sauces that makes our food so delicious.

7. Get involved in a high calorie burning sport

It could be tennis, Badminton, Swimming, jogging, dancing. Find one that appeals to you that you can do on a regular basis and do it at least twice a week.

8. Put in 30mins to an hour workouts daily, be it at the gym or at home.

This would focus mainly on cardio workouts and some weights and strength training.

9. Go on a detox diet at least half yearly.

My detox routine normally last 5 days where I eat nothing but the Chia Fresca, guava snack, lettuce and plain water. I do this quarterly but feel free to do it as often as you are comfortable. During our day to day activities, we accumulate toxins along the way which hampers our bodily functions including metabolism. Therefore, we need to regularly get rid of the toxins from our body and restore our metabolism.

10. Set your goal, measure yourself and intensify all the above when necessary.

So these are the top 10 ways on How to Lose Weight Fast summarized for you

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