Weight Loss
The weight loss industry is full of myths, fad diets, supplements and herbs that do not work and may be dangerous.
The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for another. Everyone respond differently to different foods, depending on genetics and other health factors.
There are, however, a few strategies that are very effective at achieving and maintaining an ideal weight.
20 Effective Weight Loss Tips
- Eat healthy, unprocessed foods. Don't diet
- Try intermittent fasting
- Eat more vegetables and fruits
- Eat more protein, especially plant-based
- Eat more fibre
- Chew slowly
- Avoid refined carbs
- Avoid sugars and artificial sweeteners
- Eat spicy foods
- Control emotional eating
- Keep healthy snacks around
- Drink more water, especially before meals
- Drink black coffee
- Drink green tea
- Eliminate soft drinks and fruit juices
- Take probiotics
- Take a glucomannan supplement
- Do aerobic exercise
- Lift weights
- Get adequate sleep
Hormones to Monitor in Weight Loss
- Insulin ... Insulin is not only associated with diabetes. It affects the whole body causing weight gain, lethargy, sleeplessness, irritability, and brain fog.
- Cortisol ... Cortisol is the fight or flight hormone. It is high in the morning and low in the evenng. Excess cortisol leads to insomnia, anxiety and hunger.
- Ghrelin ... Ghrelin is the hunger hormone and excess can lead to body fat storage. Lack of sleep increases ghrelin.
- Leptin ... Leptin is the satiety hormone which regulates appetite and energy. Lack of sleep disrupts leptin production.
- Adiponectin ... Adiponectin increases the amount of fat you will burn. Magnesium increases adiponectin. Excess body fat decreases adiponectin.
