There are more than 1 billion overweight adults in the world according to recent studies. This number gives us a great clue about the importance of weight loss. Losing weight and maintaining the same weight 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.
We’ve compiled a few facts you may not know about weight loss, with our top tips to help you lose weight.
Index
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 and are also important for brain health.
If you’re following a keto diet or doing intermittent fasting, healthy fats are essential to get into the ketosis stage, too.
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. We can label them as “secret junk foods“. 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 means 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 through strength training. If you don’t have the opportunity to do strength training, doing cardio at home or bodyweight training are great options. Fitness Kompanion offers a bodyweight workout plan according to your BMI and fitness goal.
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). Consult a medical professional to deal with insomnia.
To sum up
Losing weight may not be easy but it definitely is possible with the right strategy. All you have to do is to follow the main principles of healthy eating, exercising and most importantly, showing compassion towards yourself at every stage of your journey. If you’re facing serious difficulties in losing weight, check in with your doctor.
