Make losing weight fun
If you consider the modern human population and the percentage of overweight people it might seem that we have not found a solution to deal with the issue of losing weight. However, losing weight is not difficult, you just need to understand and utilize the body’s mechanisms of energy storage and expenditure, to get rid of the unwelcome pounds. Our bodies are designed to build fat reserves in times of plenty food supply and burn fat when food is scarce. Your metabolism is an expert in regulating energy by meticulously controlling its absorption, burning and storing. The main form or energy utilized from our diet is sugar followed by fat and then protein.
By just activating the fat burning mechanisms, and keeping them on, your fat will disappear sooner that your think.
Understanding your metabolism
The main problem with the modern lifestyle with regard to health, is that sugary food is too easily available and we overload our bodies with too much sugar to deal with and then our mechanism of regulating sugar gets broken.
The releasing of energy from sugar causes byproducts to form that is damaging to the surrounding cells. It is important to realize that sugar is a dangerous compound and needs to be kept at a low concentration in the blood. Excess sugar is detrimental to various tissues and needs to be prevented. It Glycates proteins which accelerates aging, it damages LDL which increase the risk of heart attack, and it feeds cancers just to name a few. The body has a very efficient mechanism to deal with excess sugar and that is by releasing insulin. Insulin is like the fire fighters that are called out to put out the fire. They way insulin deals with the excess sugar is by sending it to the fat, which is great, because it gives us the great advantage of storing energy for when we need it again. This is insulin’s job and we are very thankful for it. However, a BIG problem arises when there is too much fat in the fat cells and the body does not have the opportunity to burn the fat before more sugar needs to be stored. With too much fat for the fat cells too handle, the vicious domino effect is initiated to the detriment of other tissues, which regulates nutrient absorption, your immune system, energy expenditure etc. If this happens your body needs to put on the breaks, minimize sugar intake and restore a healthy energy equilibrium before the system crashes. When too much insulin is produced over a long period of time our bodies become insulin resistant and we get metabolic disease/syndrome which impedes our metabolism’s ability to protect us.
Take care of your metabolism and it will take care of you.
Satiety/Hunger
We have two organs that regulate our hunger and our food intake. The stomach shouts at the brain that it is HUNGRY with the hormone Ghelin and the fat cells shouts at the brain when they are full with the hormone Leptin. With too much shouting from our fat cells we become Leptin resistant and we loose the ability to adequitly regulate our food intake. Adiponectin production decreases which is important in lipid metabolism.
Recondition your metabolism
- Make losing weight fun and not a punishment. Find someone that can take up the challenge of loosing weight with you. Set small achievable goals and reword yourself if you achieve them.
- Cut empty carbs to the minimum.
- Harnessing the power of healthy fasting.
- Boost the gut to allow for proper absorption of healthy nutrient. It has been proven that overweight people are the most nutrient starved people.
- Extend satiety to reduce snacking.
- Take supplements that accelerate fat burning
- Start exercising
Proper nutrients and supplements
Omega 3 fatty acids
One of the major benefits of Omega 3 is its ability to activate fat burning.
L-Carnitine
L-Carnitine is and amino acid that has been proven to activate fat metabolism.
Appel cider vinegar
Apple cider vinegar has been found to be very beneficial for gut health, weight loss, improved mood and nutrient absorption.
Digestive enzymes
Various enzymes assist with the digestion of food and energy metabolism.
Microbiome
The bacteria in your gut (microbiome) plays a major role in weight gain and energy metabolism.
Fasting
Fasting has many benefits, but the main short term benefit is to deplete blood insulin and increase insulin sensitivity. Use intermittent fasting in your favor. The target duration is around 16 hours without food. This is not a set in stone duration and varying the time from day to day contributes to metabolic reconditioning.
It is important to not go into starvation mode, because your body will take anything you eat and store the energy absorbed in the fat cells to build up reserved for the “starvation times”.
Exercise
Exercise is a powerful tool to speed up fat burning, however, it is important to understand the physiology at play in the body. You may have many questions such as, which exercises is best, how long and how often should you exercise. it is important to understand that the aim is to release fat from the fat cells for energy and therefore you need as low as possible insulin levels and must not eat or drink any energy bars, drinks or anything that will increase insulin. Here are the scientific findings that will be very beneficial.
High intensity interval training (HIIT)
High intensity interval training makes use of a cycle of short bursts of high intensity exercise for 2 to 4 minutes followed by a recovery period of 2 to 4 minutes followed by the very important resting phase of 2 to 4 minutes. The cycle is repeated only 3 to 4 times. The aim is to activate growth hormone production during the high intensity phase where carbohydrate burning is dominant and secondly to activate the rest and digest parasympathetic nervous system where fat burning is dominant. The advantage of HIIT training is that it can be performed when only short time periods are available.
Low intensity training
The aim of low intensity training is to shift your body from carbohydrate metabolism to fatty acid (fat) metabolism and they key here is to avoid cortisol activation. With high intensity training the body produces cortisol to release glucose for the muscles to perform. Low intensity walking, cycling, rowing etc. for longer periods of time is powerful in boosting fat burning with the paying attention not to exert your muscles. The drawback of this method is that time is needed which not a lot of people have.
Choosing the correct exercises
It is crucial that the correct exercises are performed for the current circumstances the body is in. When you have been very inactive you need to start slowly and build up body strength and flexibility to prevent injury. Injury can set you far back in the goal to lose weight and will be very counterproductive. You need to understand and respect your body’s abilities, situation and current capabilities.
When you are exercising and you are not losing weight, rather stop and try to determine why not. It is important not to lose hope stay encouraged.
A combination of low intensity and HIIT training can be implemented. You can for example do HIIT training twice in the week and low intensity walking or cycling over the weekend.
Products that support weight loss
Meal Replacement shakes
- Provides full healthy nutrient complement needed by body which serves great in replacing unhealthy meals including omega 3, L-carnitine and digestive enzymes.
- Provide long lasting satiety and assist with reducing excessive snacking.
- Supports gut health.
- Provides clean energy alternative to sugar in the form of medium chain triglycerides.
- Supports body during fasting with proper nutrients and make fasting easier.
Tudca
- Increase Healthy Liver Function
- Supports Liver Detoxification
- Supports Metabolic Health
- Aid Gut Health & Digestion
- Increase healthy cholesterol levels
- May support insulin sensitivity
- May increase cell regeneration