No magic weight loss potion
There are many unhealthy misconceptions about weight loss. There is no such thing as a magical food that can help you lose weight. There is also no special way to combine foods that will help you get rid of body fat. To reduce your weight, make small, achievable changes to your lifestyle such as eating healthier meals and getting more exercise.
The most effective way to lose weight and keep it off in the long term is to change your diet and become more physically active.
Understanding energy from food
Our bodies receive different nutrients when we eat. This includes vitamins, minerals, antioxidants, and energy from the macronutrients – carbohydrates, protein, and fat.
While alcohol does provide energy, it is not necessary for survival and therefore does not count as a macronutrient.
Kilojoules in food
In Australia, food and drink are measured in kilojoules (kJ). A calorie is a unit of energy. It is a measure of the amount of energy that is in food.
The macronutrients each supply a different amount of energy per gram:
- carbohydrate = 16kJ
- protein = 17kJ
- fat = 37kJ
- alcohol = 29kJ.
Each gram of fat provides more than twice as much energy as a gram of carbohydrate or protein. A 35 gram slice of bread has about 360 kilojoules of energy, while 35 grams of butter has 1062 kilojoules of energy, or almost three times as much.
This does not mean that fats should not be included in a healthy diet, because they should be. What matters is the type and amount of fat that we consume
Balancing energy needs
Our energy needs vary depending on factors such as:
- age
- body size
- gender
- how active you are
- your genetics
- whether you’re pregnant or breastfeeding.
It is important to have a diet that consists of a variety of nutrient-rich foods. It is essential to consume fewer calories dense, nutrient-poor foods to maintain a healthy weight.
If you consume more calories than you use, you will gain weight regardless of whether those calories come from fats, carbohydrates, or proteins.
There are many myths about weight loss. Let's debunk some of them.
Carbohydrates do not make you fat
Carbohydrates are an important part of a healthy diet and are necessary for a healthy body. They are the primary energy source for the body and fuel the vital organs including the brain, central nervous system, and kidneys.
Carbohydrates are also an important energy source during exercise. The digestive system breaks down carbohydrates into glucose, and the pancreas secretes a hormone called insulin to help glucose move from the blood into the cells.
Carbohydrate-rich foods will not make you automatically gain weight. This means that around half of the food we eat should be made up of carbohydrates.
Some carbohydrates are healthier than others. Foods that have a lower glycaemic index release glucose into your blood more slowly than foods with a higher glycaemic index. They are digested more slowly and can help us to feel sated. Essentially, lower GI foods are less processed than their counterparts and contain more natural fibers. These include whole grains, legumes, and fruit.
If you are limiting your intake of carbohydrates, you may not be getting enough essential nutrients to maintain your weight. Such diets which are low in fibre can cause constipation and deficiencies in certain vitamins and minerals.
Watch portion size and saturated fats
If you are dieting, you should be careful about how much you eat of the food you like. A big serving of potatoes or pasta, served with high saturated fat butter, sour cream or creamy sauces will not be helpful for your weight loss goals.
If you want to gain weight, you need to eat more calories than your body needs. High-carbohydrate foods contain significantly less energy than high-fat foods. Whole grain options are the best choice when selecting high-carbohydrate foods like grains and cereals. Fibre and additional health benefits will be provided to you.
Low carbohydrate diets – risks
There are many different types of low carb diets, such as Paleo, Atkins, South Beach, and Keto. All of these diets restrict carbohydrate consumption to induce the body to use protein and fat for fuel.
In the fat-loss game, going low-carb can result in initial success. But in the long term, the difference in weight loss is minimal.
Most people's bodies prefer to use carbohydrates as fuel. Low carbohydrate diets can be unhealthy because not enough carbohydrates means that the body cannot work effectively. If we limit carbohydrates, our brains may feel less sharp and we may experience more mood swings.
Additionally, consuming these diets increases our likelihood of developing kidney complications, due to the taxing nature of having to process such large amounts of protein (which can be upwards of 15 to 25% of daily caloric intake, as opposed to the recommended amount to reduce disease risk).
Micronutrient deficiencies and constipation are common side effects of fad diets that involve cutting out entire food groups, such as vegetables, fruits, and grains. This is because these diets are typically low in fibre, which is essential for good gut health.
Short-term health effects of low-carb diets
At first, low-carbohydrate diets may help with rapid weight loss because they limit kilojoules or energy.
The body uses stored glucose and glycogen to replace carbohydrates when it is not getting them from food. Approximately three grams of water are required to liberate one gram of glycogen. The initial weight loss on a low-carbohydrate diet is mostly water weight, not body fat.
The body produces energy through the breakdown of carbohydrates. As stored carbohydrates are used up, the body turns to other sources of fuel, such as fat. If too many ketones develop in the body, it can become acidic. It can also contribute to metabolic changes, which may cause problems for some people with certain medical conditions (such as diabetes).
Symptoms that may be experienced from a low-carbohydrate diet, include:
- nausea
- dizziness
- constipation
- fatigue
- dehydration
- bad breath (halitosis)
- loss of appetite.
Long-term health effects of low-carb diets
We are not sure yet what the long-term effects are of a diet that has very few carbohydrates but is high in saturated fat. More research is needed to see if these diets are safe.
Possible long-term effects may include:
- Weight gain – when a normal diet is resumed, some muscle tissue is rebuilt, water is restored, and weight quickly returns.
- Bowel problems – restricted intake of antioxidants and fibre from fruits and vegetables can increase a person’s risk of constipation.
- Dieting problems – such as the ‘yoyo’ effect (where people lose and regain weight many times over a long period, rather than sustaining weight loss).
- High cholesterol, obesity and obesity-related disorders – diets high in protein and fats are associated with conditions, (such as heart disease, diabetes and cancer). This can occur if you have a diet high in fat, especially from fatty and processed meats (such as salami, sausages and bacon).
- Kidney problems – can occur in people with impaired kidney function or diabetes.
- Osteoporosis and related conditions – due to loss of calcium from the bones.
Keto diet – risks
The Keto diet focuses on consuming fat for energy, rather than protein like many other low carbohydrate diets. Up to 90% of the energy you get from the Keto diet comes from fat, as opposed to the 20 to 35% recommended to reduce disease risk.
When too much fat is consumed, the liver has to work harder to process it all and this could make any existing liver problems worse.
A Keto diet also increases the risk of heart disease because of the high amount of saturated fat that is typically consumed.
It is unknown how safe these diets are in the long run, so it is best to speak to your doctor or a dietitian to find a weight loss plan that is safer and more sustainable.
Following are 15 ways that may help you lose more fat.
1. Implement Regular Cheat Or Refeed Days
When you diet, especially if it is a severe diet, your metabolism slows down. Your body burns fewer calories each day because it isn't getting the calories it needs to create energy.
If you're eating 500 calories less than you need every day, start adding cheat days into your diet to increase your metabolism. A refeed day is when you eat a lot of carbohydrates on purpose, and a cheat day is when you eat something you really want even though you know it's not good for you.
The purpose of both days is to consume more calories than you would normally. If you don't give your body enough energy, it will start to conserve energy by going into storage mode.
2. Go Easy On The Steady-State Cardio
Steady-state cardio does not help you burn calories in the long run. It can also make you hungrier, making it more difficult to follow your diet. Doing more than five hours of steady-state cardio each week can make it harder to lift heavy weights, which is important for staying lean while dieting.
Do not think that because you spend 60 minutes on a cardio machine, you have burned a lot of calories.
Interval training, which alternates periods of high-intensity exercise with periods of rest, is more effective than traditional cardio at boosting your metabolic rate for hours after a workout. This means your body will continue to burn calories at an elevated rate, even after you've finished working out, which is critical for preserving muscle tissue.
3. Increase The Protein Content Of Your Diet Plan
Including more lean protein in your diet will help you keep your muscle mass, which will in turn help you have a higher metabolism. Not only does protein provide the body with essential nutrients, but it also requires more energy to digest than other foods, therefore burning more calories.
I'm referring to the process of digesting protein. Proteins take more energy to break down than carbs or fats, so your body burns more calories when digesting protein. Plus, protein combats hunger better than any other nutrient.
If you are hoping to burn fat, it is advisable that you consume at least 1 gram of protein for every pound of body weight.
4. Don't Fear Carbohydrates, Time Them!
Nowadays, people tend to think of carbs as bad since low-carb diets are popular. Leptin is a hormone that regulates appetite. Consuming carbs can help to regulate leptin levels, which can in turn help with weight loss.
However, for most people, the weight loss comes from the loss of water weight and not from burning fat. While people on low-carb diets may see quick weight loss in the beginning, it is mostly from water weight and not from burning fat. People who consume carbohydrates tend to plateau faster than those who do not consume carbohydrates.
Choose carbs that are wholesome, high in fiber, and low in sugar. Time them so that they are close to your workout and available to give you energy. Carbs are an important part of your diet and should be included in every meal.
5. Think Twice About Eliminating Dairy
Many people who are not allergic to dairy products avoid consuming them when trying to lose weight. Dairy products seem to help people lose fat, especially around the stomach area.
So eat up. To eat healthier, you should pick foods that are lower in fat and sugar, such as Greek yogurt, low-fat cottage cheese, and reduced-fat hard cheese.
6. Use Fat Burners Wisely
Many people use fat burners in order to help them lose weight by giving them an extra edge. That's fine—just don't abuse them. If you use a fat burner that contains stimulants, it could make your body feel stressed. This could lead to problems such as fatigue or illness.
There are several types of stimulant-free fat burners on the market:
- Resveratrol: Supports healthy blood glucose levels and recovery from exercise-induced inflammation
- Carnitine: Affects the transport of fat within cells
- Capsinoids: Supports your body's ability to burn calories and fat
Non-stimulant fat burners are generally considered safe, as long as they are not used as an excuse to avoid exercise and eating properly.
7. Get More Sleep
Make sure you get enough sleep. Sleep is incredibly important to your physical and mental health The saying goes that you need eight hours of sleep per night. This is Because sleep is very important for both your physical and mental health. If you don't get enough sleep, you can become insulin resistant, have lower testosterone levels, and feel hungrier. All of these make it harder to lose weight. [4-6]
8. Get Yourself A Program Buddy
Don't try to lose weight by yourself – it's not worth it. When you have a friend to work with you on your goals, it's more fun and more motivating. It is important to find someone who will support you as you try to improve your health. This person can help you stay on track and make sure you are successful. It can be a game-changer.
9. Take Omega-3 Fatty Acids
If you are going to take a weight-loss supplement, make sure it is omega-3 fatty acids. This supplement won't make any claims about being sexy, but it will help you lose weight.
You should take omega-3 fatty acids regularly, regardless of what your goal is. They help improve insulin sensitivity by supporting your immune system and optimizing your metabolic rate. Additionally, they help reduce your risk of many different health conditions and diseases.
In order to get the benefits of omega-3, unless you are eating salmon multiple times a week, you should take a capsule with 3-6 grams of it every day.
10. Squat. Often.
The squat is the best compound lift for burning fat because your body has to use more calories to do each rep.
In addition to working your lower body and core, squats also work your upper body. People who squat heavily as part of their fat-loss program will see results in the form of burning calories faster all day long—every day of the week.
