After having had a merry Christmas holiday I am sure there are plenty of us who ponder how we can lose those extra kilos we gained after stuffing ourselves with lots of delicious savoury foods. Here is a list of the most important points in this regard:
- Eat less sugar. Excess refined sugar is probably the main reason why people struggle to lose weight. Also, know that alcohol is considered a refined sugar and should be moderated. Eating more wholesome sugars from fruits and berries is much better. A small amount of wholesome sugars such as honey, raw cane sugar is much better than the refined beet sugar. Remember, less is more.
- Fat is not the enemy: There is a crisp new study from the University of Bergen that show the beneficial effect of consuming more saturated fats, and how this may indeed lower one’s weight. Mind you, this is a small study, but still contradicts the theory that eating less fat makes one loose fat. Eating saturated fats such as butter in moderation may be better than eating those hydrogenated oils in margarine. Here I would advise to focus on the quality of fats. I also believe eating good quality oils such as extra virgin olive oil and coconut oil is generally good for one’s health.
- Eat less refined starches such as that bowl of potato chips or floury foods that is so easy to eat too much of. Remember, the more wholesome the food is, the better it is for you.
- Also, avoid refined starches such as Pepsi max or the equivalent. Many studies have shown how these artificial sugars will ”fool” the body into believing that sugar will arrive, and thereby increasing insulin production. The surge in insulin without being saturated by glucose cause the body to store more fat due to the insulin effect.
- Regular workout: Physical exercise have a range of benefits, from boosting blood circulation (and hence oxygen transport and excretion of waste particles), improving mood and energy from an elevation of endorphins, balancing the lipoproteins in the blood circulation. Regular physical exercise, both endurance and strength workouts, will be beneficial to balance ones weight.
- Stress down: Too much stress leaves excess cortisol levels in the body.and may consequently cause one to gain more weight. One of the best ways to stress down is to sleep better. Also, deep belly breathing and intervals of calming activities are very beneficial.
- Lower inflammation: An increase in certain inflammatory markers called cytokines have been linked especially to abdominal adiposity.
- Treat your gut flora: There are now coming out various studies on how the gut flora influence one’s weight. The balance between the two gut flora families Bacteroidetes and Fibricutes are of huge importance as to how one digests starches. Fibricutes bacteria’s cleave carbohydrates at a much greater extent than Bacterioidetes. We tend to see more of an overweight of Fibricutes to Bacteroidetes in the west in contrast to more ”primitive” cultures. Most probably this relates to the diet. An excess of Fibricutes in relation to Bacterioidetes is linked to overweight. Consuming more fibrous foods from vegetables and fermented foods may, as well as eating less refined starches, be a good way to balance these bacteria’s.
- Check your thyroid: Oftentimes, when people see an abnormal increase in weight (For example, beyond eating several Christmas-style feasts for days), then it may be necessary to check your thyroid status with your doctor, as a thyroid imbalance may be the culprit!
- There are some supplements that may have a good effect at lowering one’s weight. An Indian study show great improvement by consuming an Ajurvedic herb called Ashwaghanda.
Have a Happy New Year!