Tips for Weight Loss
This year, 2021, we know there are more than 1 billion overweight adults in the world. Losing weight and maintaining that loss are amongst the main concerns of the modern world, as being overweight isn’t just a matter of appearance but also affects an individual’s overall health.4 min read - 23 May 2021 We’ve compiled a few facts you may not know about weight loss, with our top tips to help you lose weight.
1. Eating carbs and fat doesn’t make you fat
It’s true that low-carb diets can help you lose weight, but cutting carbs out of your diet completely isn’t at all healthy. The point here is to consume only whole carbs like quinoa, oats and fruit, but not refined carbs like pasta, bakery products, sugary sodas, etc.
The same goes for fat intake. Contrary to popular belief, eating fat doesn’t make you gain weight. You just need to be careful about not getting your fat intake from fast food and other unhealthy fat sources. Your body needs healthy fats like extra virgin olive oil and coconut oil to function properly. Healthy fats are vital for a fully functioning digestive system.
2. Not all diet foods are diet-friendly
There are lots of unhealthy diet foods on the market that consumers believe to be healthy and diet-friendly – as their name suggests. You should be skeptical about products labeled as low-fat, fat-free, or gluten-free. All of these foods are overly processed. Always read the ingredients of packaged foods and check out ingredients you don’t recognize.
3. More Muscle = Higher Metabolism
The more muscle mass you develop, the higher your resting metabolic rate becomes. And as your metabolic rate gets higher, you burn more calories even when you’re resting. The most efficient way to build muscle is by strength training. If you don’t have the opportunity to do strength training, bodyweight training is a great option.
4. Take probiotic supplements
Taking probiotic supplements containing Lactobacillus bacteria, or simply consuming probiotic foods like yogurt, kefir, sauerkraut, kombucha, or pickles has been shown to reduce fat mass. If you prefer to buy a supplement instead, consult a health professional beforehand as some studies have shown that not all Lactobacillus species are diet-friendly. For example, L. acidophilus may promote weight gain.
5. Stress and sleep deprivation are your enemies
Both stress and sleep deprivation can make it difficult for you to lose weight. Stress makes you crave carb-rich snacks and junk food which tend to calm those stress hormones. Always have healthy snacks, fruit, and nuts around, in case you feel the urge to have a snack from stress.
Inadequate sleep also negatively impacts the hormonal balance by decreasing leptin (a hormone that makes you feel full after eating) and increasing ghrelin (which triggers hunger).