Getting ready for a party, you open your closet to pick up the most exquisite dress, but sigh! The elegant bodycon dress that used to fit you just perfect is now a dream! Weight gain could be that depressing!
Obesity seems to gobble up people globally. Obesity (defined as a body mass index/BMI of 30 kg/m²) usually follows overweight (BMI of 25-29 kg/m²). What is a BMI? It is the weight in kilos divided by the height in meters squared.
Being obese not only has a negative impact on your heart (obesity tends to outstrip other risk factors for cardiovascular disease like cigarette smoking and hypertension/high blood pressure), yet it is also a recognized cause of diabetes mellitus, stroke, and osteoarthritis, to name a few. Well, the consequences of obesity don’t stop here. According to the World Cancer Research Fund, an increased body fat is linked to various cancers like breast cancer, colon, and uterine cancers (endometrial cancer).
Hence, watching out for your weight is a key to healthy living. In this article, we’ll delve into some modifications you can make in your regular schedule that can assist in losing weight. It is no secret that dietary interventions and physical activity are the answers to your problems.
Please note, The content of Claytab’s website is for information, not advice or guarantee of outcome. Information is gathered and shared from reputable sources; however, Claytab is not responsible for errors or omissions in reporting or explanation. Please consult your health practitioner or physician for medical-related advice.
1. Cut Back on Added Sugars and Refined Sugar
Have you ever pondered that when you start eating your favorite cookie or a doughnut (full of sugar and bad carbs) you keep craving for more to satisfy your hunger? Why is that so? A high consumption of added sugars and carbohydrates (starches) causes our blood sugar levels to spike. This triggers the release of insulin and the blood sugar drops instantly, sometimes to very low levels and that is what brings about the “hunger pangs.”
They provide plenty of calories, but absolutely no nutrition.
In 2009, the American Heart Association stated the risks of added sugars and recommended ≤ 100 calories or 6 teaspoons of sugar/day for women and ≤ 150 calories or 9 teaspoons of added sugars for men (1).
Worth mentioning is the high fructose corn syrup, an added sugar that predisposes to obesity (2).
Consider Avoiding these Foods:
- Cold drinks and artificial bottled juices, canned fruits, jams and jellies (rich in high fructose corn syrup)
- Doughnuts, bagels, cereals, and cakes
- Chips
- White bread, white flour, white rice
- French fries
2. A Low Carb Diet can Rescue Your Life
Various studies show that an increased carb intake increases our risk for obesity (3).
What is a low carb diet? 50-100 gm/day of carbs theoretically defines a low carb diet; scientific literature classifies a low carb diet as an energy intake of about 30-39% (4).
Following scientific pieces of evidences support the benefits of a low carb diet for weight loss:
- A very low carb diet drives our body into a state of ketosis, where the ketone bodies (in replacement of glucose) serve as the only energy supply for the brain. The fat released from our fat stores is utilized for the production of these ketone bodies. The greater the fat stores used up for the formation of ketone bodies, the greater is the percentage of fat burned (5).
- A low-carb ketogenic diet suppresses appetite that aids with losing weight as shown in this study (6).
- Another consequence of a low-carb diet is the decrease in triglycerides. Triglycerides are fat molecules in the blood that not only serve as a culprit to heart diseases, yet also impair the transport of a naturally occurring hormone leptin, which is normally released from our fat cells when we are well fed and signals the brain that it’s time to cease eating. When the triglycerides levels are normal, transportation of leptin across the brain occurs without any hindrance, keeping the hunger and weight in check.
P.S. Taking no carbs at all isn’t healthy. We need to replenish our daily carb requirements from carb-containing veggies like the cruciferous ones (cabbage, lettuce, cauliflower, broccoli etc.).
3. Low-fat Diet: What does the Latest Research Say?
Contrary to the popular belief, new research demonstrates that a low-fat diet falls behind the low-carb diet when it comes to losing weight, but hold on, when I say “low-fat,” that certainly applies to bad fats. Bad fats include trans fats such as those contained in fried, processed foods and margarine. If there are bad fats, there must be good fats as well. Good fats are unsaturated fats such as the omega-3 fats present in fish and nuts; don’t fry the fish instead bake it.
Lean meat and dairy are also natural sources of saturated fats, however, not recommended to abandon completely, as they are rich in protein. A moderate protein intake curbs appetite so that you consume fewer calories (7).
Another extensively studied fact pertaining to a fat-diet is the ketosis-induced weight loss. The state-of the-art ketogenic diet is a high fat, very low carb diet. For the induction of ketosis, you replace carbohydrates with fats; the amount of protein consumed is mild to moderate. This very low carb ketogenic diet (VLCKD) leads to the production of ketone bodies that are now the only source of fuel (in place of sugar). Studies have guaranteed this dietary pattern as being effective for fat blasting, however, it could be a tad bit hard to stick to it in the long-term.
The question that arises is, is it safe for obese individuals? The answer appears to be yes. Eating a very low carb diet lowers the blood cholesterol and triglyceride levels, and increases the HDL (good cholesterol) levels. Furthermore, it increases the size of LDL-C particles (small-sized LDL particles are a potential risk factor for cardiac disease).
Moreover, VLCKD suppresses appetite via its effects on the hunger hormone (ghrelin).
Nonetheless, it is wise to consult your physician before implementing the VLCKD.
4. Pump up the Protein Intake
The inference drawn from multiple mechanistic studies is that the intake of proteins (low calories) induces satiety (the opposite of hunger). As long as the protein is amplifying your lean body mass rather than your belly fat, you’re better off.
According to a study published in Nutrition and Metabolism in 2004, proteins play a pivotal role in dietary thermogenesis. Dietary thermogenesis is the mechanism by means of which the metabolism of food stimulates energy production within our body. This subsequently provokes satiety and kills hunger.
Sources of protein:
- Eggs
- Yogurt
- Nuts
- Beans
- Lentils
- Meat (go for white meat, instead of red)
- Fish
5. Heap on Fiber in Your Diet
Fiber-enriched diet is another natural appetite suppressant. You must have certainly noticed that you feel fuller after having a bowl of oatmeal at breakfast, which automatically delays the time for the next meal. This is attributed to the fibers’ effect on stomach emptying. It delays the emptying of the food contents in the stomach, so you are left feeling satisfied for long. (8, 9).
An adequate ingestion of vegetables satisfies hunger by making you feel fuller. Fruits, beans, legumes, dry raisins, figs, flaxseeds, whole wheat, bran, and probiotics (scroll below) are also abundant in fiber.
6. Glug down more Water
Recent studies confirm the fact that keeping yourself hydrated by drinking the recommended 8-9 glasses of water/day reduces the excess of calorie intake.
Water accelerates digestion, metabolism, and the energy expenditure, ensuring significant weight loss and frequently espoused as a preventative as well as a therapeutic measure for weight loss regimens. Consuming about 500 ml (1 cup) of water hastens metabolism by 30%.
An adequate hydration expands the blood volume inhibiting the release of angiotensin II (angio-tensin, a hormone released from the lungs, which functions to retain the body sodium and water), thus bringing the body sodium and water down. The retention of this sodium and water is another key factor that makes a person susceptible not only to hypertension but also to obesity. Therefore, sufficient hydration is a key to facilitate weight loss (10).
On these grounds, the role of pharmacological angiotensin II blockers in the management of obesity has been a subject of considerable interest in the contemporary medical field (11).
7. Augment the Intake of Foods that Combat Inflammation
A recent perspective on obesity is that it is secondary to a long-standing obscure inflammation, described as silent inflammation.
So, what actually incites this silent inflammation? An increased ingestion of foods high in omega 6 fatty acid (FA) has been discovered as the culprit. This omega 6 fatty acid, alternatively called as the arachidonic acid is the bad guy (pro- inflammatory) that serves as a precursor to various inflammatory mediators.
Omega 6 is found in:
- Sunflower oil
- Most vegetable oils
- Evening primrose oil
- Eggs
- Cereals
Leptin resistance functions as an interface of inflammation in obesity and subsequent cardiovascular disease, thereby, driving weight gain (12).
Hence, boosting the intake of foods that will overcome this inflammation is a proven way to melt off; worth mentioning is the intake of foods rich in omega 3 FA (particularly fish, fish oil, flaxseeds, nuts). Ω-3 FAs are the good guys that kill two birds with one stone. They not only block the ongoing inflammation (anti- inflammatory) per se yet also impede the omega 6 access into the body cells via competitively interacting with them. In addition, they possess anti-obesity characteristics.
8. Incorporate Quinoa into the Diet
Quinoa, a grain crop is a pseudocereal, which shows to boost weight loss. Studies show that quinoa is a rich source of protein and fiber.
As listed above, both protein and fiber prompt satiety, thereby, keeping you full for long. On these grounds, quinoa seems to be a beneficial supplementation to your diet in your quest for weight loss, as it causes you to consume fewer calories via keeping your hunger at bay for long.
9. Integrate Prebiotic-Enriched Foods
Prebiotics are non-digestible oligosaccharides (fiber-rich simple sugars). They promote the growth of healthy gut bacteria. They satisfy hunger, lower inflammation, and decrease the levels of the natural appetite-inducer, called ghrelin, thus, blasting the fat.
Some of the best natural sources of prebiotics include:
- Raw chicory root
- Acacia gum
- Dandelion greens
- Active-culture yogurt
- Onions
- Raw garlic
- Raw asparagus
10. Indulge in Green Tea and Drink more Coffee
So, many of us like to sip a cup of tea every now and then; but is Lipton tea a good option? If you are a person with a keen feeling of refined taste, health, and nutrition, you’ll certainly prefer to substitute your regular tea with the catechin-laden green tea. Catechins like EGCG and caffeine in green tea have shown to rev up metabolism and burn calories when ingested on a daily basis.
Catechins and caffeine work synergistically to break down fat to reduce weight (13).
Coffee beans, which are a blend of a few sugars, called as mannooligosaccharides (MOS:manno-oligo-saccharides) enhance the elimination of fat via feces. Concurrently, these MOS inhibit the synthesis of fat in the liver and encourage the growth and activity of healthy gut flora/bacteria (prebiotics); all of which display an essential role in the induction as well as maintenance of weight loss.
11. Go Greek
This strained blend of milk and live active cultures has a proven efficacy to ward off the surplus fat.
Greek yogurt is an enriched-tangy source of protein and prebiotics, and as previously mentioned, these food ingredients curb hunger.
12. Opt to Cook with Coconut Oil
Cook and garnish with medium-chain triglycerides like coconut oil that exhibit an established effectiveness as part of a weight loss plan. Medium-chain triglycerides are partially manufactured fats. Coconut oil breaks down fat and boosts metabolism, offsetting a relatively greater decrease in body weight when compared to long-chain triglycerides like olive oil (14).
Coconut oil also promotes the growth and activity of healthy gut microbes and thereby aids in obesity and several related ailments, including inflammation and insulin resistance, both of which predispose to obesity. Insulin is a fat-storing hormone, and insulin resistance is a condition in which insulin is secreted by the pancreas, but unable to exert its effects on target organs like muscles, raising the blood insulin levels and impeding the breakdown of fat.
13. Nibble a few Nuts
Nuts are full of fats (albeit mostly unsaturated), but good for doing away with the extra flab when consumed in moderation (15).
Munching a few nuts induce a feeling of fullness required to avoid a caloric surplus.
14. Exchange your Main Meal with the Side Salad
Salads usually used as appetizers or side meals are laden with nutritious veggies and fruits. Ponder over switching your side salad to your main menu. The researchers at the Pennsylvania State University found that commencing a main meal with a low-energy salad helps you lose those extra pounds, as it reduces large meal intake by 12% and hence, kills hunger.
15. Become a Hunter-Gatherer? Paleo Diet and Current Research
For people who aren’t aware of the “Paleo diet,” it is a diet based on the theory of prehistoric ancestors that eating like a caveman will help you lose the extra pounds of flesh.
The Paleo diet confers a decrease in waist circumference, elevated insulin sensitivity, and a good control of cholesterol in comparison to the conventional Western diet. Evidence shows that a Paleolithic diet is more effective than a diabetic diet to keep a check on sugar, weight and other cardiovascular risk factors.
The key to successful fat loss when on a Paleo diet is not to over-consume fat. This type of eating pattern integrates a reduced caloric intake and is quite satiating, keeping you full for long.
Foods Included in a Paleo Diet:
- Meat
- Fish
- Eggs
- Fresh fruits and vegetables
- Nuts, except peanuts
- Olive and coconut oil
Foods to Avoid in a Paleo Diet Regime:
- Legumes (plus peanuts)
- Refined and processed foods and sugar
- Dairy
- Cereal grains
- Hydrogenated vegetable oils
- Salt
- Potatoes
As is obvious from the above listed items, Paleo diet doesn’t incorporate much calcium into our diet. This low calcium intake associated with the caveman diet has created a concern for health professionals. Therefore, one has to supplement this mineral to prevent bone loss.
16. Ignore the thought of Stopping by Vending Machines
If you have been visiting the vending machines often for a while, you might have noticed your weighing scale pointer going up. Vending machines are trendy dispensers of this era that are found located almost anywhere once you step out of your home. These widespread contrivances allure us to stop by and grab a favorite snack, whether we’re working, shopping, visiting a physician’s clinic for a check-up, driving, etc. Steering clear of this idea of stopping by these shaky machines will prompt you to avoid ingesting the superfluous, unhealthy calories.
17. Ditch the Inorganic Cereals
Limit the consumption of inorganic cereals, instead include whole-grain ready to eat cereal, most preferably oatmeal. The Journal of the Academy of Nutrition and Dietetics mentioned whole-grain ready to eat cereal (rich in fiber) as an essential component of a dietary program for weight loss, because of its promising outcomes.
18. Swap your Sundae Dessert with a Bowl of Oatmeal
Weekends and sundae time seem to be a great entertainment. Nonetheless, they are merely an additional means to pack on those pounds. Consider swapping your sundae cup with some healthy, albeit scrumptious snack.
19. Use a Calorie Counter
To ensure the proper intake of calories and reach your ideal body weight, consider using a daily food plan tool.
20. Do Not Skip Your Breakfast
Science verifies the grandma’s nutrition tip: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
Skipping breakfast is well thought-out to be a poor dietary practice, which signals your brain to overeat afterward (16).
Breakfast eaters tend to be slimmer than the ones who skip breakfast, as they feel more energetic to exercise during the day as well as consume fewer calories later during the day (16).
Hence, one of the recommendations to accomplish your target weight is to have your morning meal regularly on time.
21. Do Not Push Yourself to a Boring Diet Plan
Yes, if you force yourself to a boring diet plan, chances are you’ll end up with a poor compliance, giving up on it, and finally back to the drawing board!
22. Wine and Obesity: What does Evidence State?
When it comes to drinking and wine, the data are conflicting. It is like a fifty-fifty situation. Similar to the cardioprotective effects of moderate alcohol consumption, it seems like moderate alcohol consumption has no effect on weight (17).
Nonetheless, we cannot overlook the negative impact of heavy drinking and binge drinking on weight. A study conducted among the Korean population showed men who consumed > 20 grams (> two standard drinks) on a daily basis had an amplified waist circumference (WC) of ≥ 90 cm with ≥ 85 cm for women, indicating the positive link between excessive alcohol consumption and obesity (18).
In accordance with the critical reviews in clinical laboratory sciences, surplus alcohol stifles the process of fat burning, adding up the caloric intake, and thus considered a risk factor for weight gain (19).
23. Quit Cigarette Smoking
Ignorance is bliss; nevertheless, some things in life should be a concern, specifically, what is going into your body. Cigarette smoking is one of those. If you are a habitual smoker, start tapering it if you genuinely need to be skinny.
Research suggests that the weight loss observed with the cigarette smoking starters is ascribable to its initial anorexic (anorexia is a loss of appetite) effect.
Smoking induces insulin resistance, serving as a potential precursor to obesity and various other metabolic diseases, including diabetes mellitus type 2.
Therefore, ditching tobacco seems to be a favorable option to get rid of the extra pounds.
24. Put some Pep in Your Step
Walk, jog, run, workout, try some cardio or aerobics; any physical activity you add up in your ritual will accelerate the weight loss process. Exercise instigates the release of fight and flight hormones, called catecholamines, accentuating fat blasting.
One of the best workout to improve your cardiovascular fitness and concomitantly, burn the extra pound of fat is to walk on a treadmill and hold two 5-lb dumbbells (wrist weights preferably). You slowly lift up the dumbbells and gradually bring them down. You can lose up to 15% of fat by this combo exercise. The archives of Physical Medicine and Rehabilitation reported a significant reduction in body weight with this type of exercise after 8 sessions.
25. Stroll around the Trail
Replace your nights out with meetings for a morning walk around a local track. Walking daily for as little as 30 minutes can induce substantial weight loss in combination with dietary interventions (20).
A study shows the distance walked is a better estimate of weight loss and helps you reach your target weight faster than the time spent walking.
26. Walk the Stairs
Take the stairs instead of elevators. Climbing the stairs outdo elevators for diminution of the belly fat. The lead author Stephen H. Boutcher reported in his compilation of scientific data that stair climbing is one of the high-intensity exercises that boost the insulin sensitivity, thereby accelerating the loss of fat mass by 6%.
27. Don’t be a Goof-Off: Munch Less, Move More
Many of us like to be a couch potato and watch TV on weekends or arriving back to home while eating a large cup of French fries or a McDonald’s burger. If this is you, here are my two cents: Break this habit.
The researchers at the University of Minnesota emphasized the positive association between fast-food consumption and the sedentary lifestyle versus obesity. Certainly, when you are taking in more calories than you’re burning out, the outcome is more weight gain.
28. Avoid Extended Sitting during Traveling
Any kind of prolonged sitting can increase the odds of obesity. A study conducted at the University of British Columbia enlightens the association between weight gain and the time spent traveling in cars. Each hour spent sitting in a car increases the probability of obesity by 6% versus a 4.8% decline with every half-mile walked.
Strategize your travel patterns; take breaks, stand, and walk during prolonged travels. Additionally, try to reduce your reliance on cars; instead, walk to your destination if it’s located nearby.
29. Get an Adequate Amount of Sleep
According to the researchers at the University of Chicago, sleep deprivation reduces the leptin levels (lepTIN makes you THIN) and elevates the ghrelin levels (GHRelin makes you GRow), culminating in an increased appetite, and craving. Short sleepers have more time to eat and consume greater calories throughout the day.
What’s more? In individuals with limited sleep, certain brain regions exhibit increased activation in response to unwholesome food relative to people with normal sleep; hence, sleep deprivation constitutes an independent risk factor for obesity.
Similarly, your weight doubles up when you take long, deep slumbers (>8-9 hrs of recommended sleep) daily.
Consistent with the above description, aiming for a minimum of 6-8 hours of restful shut-eye could be a helpful contribution to weight loss.
30. Shun Stress
The fight or flight response triggers the release of various hormones; one of which is cortisol. Cortisol is one of the major predictors of obesity (as observed in patients with Cushing’s syndrome, a condition characterized by an excessive secretion of cortisol and obesity).
Several mechanisms explain the cortisol-induced obesity. Cortisol stimulates fat mass and insulin resistance. Decreased insulin sensitivity during the nerve-racking periods augments the craving for comfort foods, which instantly release mood-enhancing chemicals like dopamine and serotonin. Unfortunately, these comfort foods are frequently the highly palatable carbohydrates, and as previously mentioned, carbs are the worst weight enemies. These hormonal changes are especially predominant in obese individuals.
Adopting stress-coping strategies like mindfulness meditation, practicing yoga, talking to family and friends, or consulting a counselor when needed, can serve as a positive step towards successful weight loss.
31. Yoga (Asanas) and Deep breathing (Pranayamas)
“All the orthodox systems of Indian Philosophy have one goal in view, the liberation of the soul through perfection. The method is by Yoga.” (Swami Vivekananda)
Slow body movements/poses (asanas) and deep breathing (pranayamas) can ease weight loss. A study trial performed on high school students depicted that practicing yoga for a year resulted in a generalized diminution in fat folds.
A particular type of yoga posture called as the sun salutation improves cardiovascular fitness and assists in dropping the redundant fat.
Besides, a week of yoga program ameliorates the serum leptin levels and reduces the waist circumference and BMI. Yoga and pranayamas alleviate stress that also serves an alternative means to fend off weight gain.
Next time, when you’re at your wits’ end, take a shot at yoga and pranayamas instead of overeating cupcakes.
32. Tweak your Shopping Styles
According to a study published in the Journal of Marketing Research, modifying your shopping strategies can assist you in slimming down. For instance, the folks who opt for a basket instead of a shopping cart preferred vice over virtue; i.e. junk over wholesome diet (when you’re shopping with a basket, you are more apt to overload it with all the redundant items).
Likewise, the respective researchers revealed that paying with cash is favorable than swiping a card, as you’ll advocate conscious spending rather than being extravagant and will take the junk out (in case, you’re short of money) at the cash register; indirectly the less junk you buy, the less you’ll consume it.
33. Consider Being Treated for these Underlying Disorders
Numerous underlying disorders could account for obesity. Consider being treated if you are suffering from the following conditions.
Hormonal Issues
Underactive thyroid (hypothyroidism)
Cushing’s syndrome
Polycystic ovarian syndrome (PCOS)
Non-Hormonal Issues
Sleep apnea
Psychiatric conditions like binge eating disorder and depression (depressed people also have a tendency to seek for comfort foods (as listed above).
34. Keep a Handy Weight Logger
To attain the ideal body weight, it is wise to track your progress by keeping a handy weight logger, for instance, try mobile apps like “happy scale: weight loss tracker.” Nonetheless, do not get carried away with your weighing method. Weighing excessively could merely accentuate your anxiety that would otherwise be unfavorable in promoting effective weight loss.
Conclusion
Achieving the desired weight loss isn’t a magic bullet as showcased by those “lose weight faster tips, ads, and recipes.” It is neither a rocket science; espousing certain lifestyle strategies can benefit a great deal. The secret to successful weight loss induction and maintenance is that the calories going in should be less than the calories burned.
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