lose weight Archives

While it is not easy to lose weight, there are several simple steps to make it less complicated. The trick is sticking to your plan. Once you see results it gets easier to keep going.

Control Fat Storage to Lose Weight

Fat storage is directly linked to two hormones; insulin and cortisol. Insulin is controlled by the food you eat, and cortisol is controlled by the amount of stress in your life. Increases in either or both of these hormones cause your body to store fat. Unfortunately, poor food choices and stress often occur together, and like the chicken and the egg story, which one comes first is debatable….

Eating the wrong carbohydrates (sugar, bread, pasta, cereal, crackers, processed snacks, etc) causes increases in insulin in your body. Eating good carbohydrates (quinoa, fruit, vegetables, bread with sprouted grains) controls your blood sugar and insulin levels. Learn about high and low-glycemic index foods.

To help keep your insulin level in check and keep your body in a fat-burning zone, follow these simple steps:

Read Food Labels

Avoid processed and packaged foods like cereals, muffins, chips, crackers, genetically modified corn, soy and wheat, hydrogenated oils, canola oil, corn syrup, margarine, sugar, and artificial sweeteners.

These products not only increase your blood sugar and insulin levels, but they are also treated as foreign toxins in your body, causing inflammation in many organs. Avoiding these products will not only make you lose weight, but other health issues such as eczema, asthma, arthritis, will improve too.

Stick to the Outer Aisles in Grocery Stores

The outside aisles or perimeter of the stores contain the fresh produce, meat, dairy etc, while the inner aisles typically hold the bad stuff.

Clean out your Kitchen Pantry

Get rid of any of the above high glycemic index foods

Reduce Stress to Lose Weight

To control cortisol levels, try to reduce the stresses in your life by following these steps:

Get Enough Sleep

Sleep deprivation stresses your body. If you cannot get enough at night, try to sneak in a nap during the day, since even a short 30-minute nap is beneficial for you.

Get Some, but not too Much Exercise

An exercise regime that is too strenuous will temporarily stress your body, causing a spike in your cortisol level. Your exercise regime does not have to be complicated or expensive. Go for a brisk walk every day, or at least every second day.

Surround Yourself with Positive People

Negative people are stressors you do not need.

Spend More Time Doing the Things you Enjoy

Take up a new hobby or rediscover an old one.

Good Fats Burn Body Fat

Avoid margarine, canola, and hydrogenated oils. Instead choose eggs, olive oil, avocado, almonds, coconut oil, and cold-water fish.

Stay Hydrated

Dehydration is your enemy! Drink lots of water. Carry a water bottle around with you while running errands, chauffeuring your kids, and especially while exercising. Add a splash of lemon juice to your water to liven up the taste.

Don’t forget though:

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What is Ketosis?

So, what is ketosis and why is it good for weight loss? It is defined as a metabolic state in which ketones (acids) are produced when stored fat instead of carbohydrates (sugar) is burned for energy. This happens naturally every time we fast. Do you know that “morning breath” we all wake up with? That’s caused by ketones that are produced because we technically fast while we sleep.

So basically, the keto diet encourages your body to burn stored fat by decreasing the amount of carbohydrates available for fuel. Sounds easy, doesn’t it? Well, there may be annoying side effects to the process.

Side Effects of Keto Diet

Losing weight on the keto diet can cause side effects like bad breath, initial fatigue (as your body adjusts), and constipation (from increased fat ingestion). As the fat begins to melt off your body, however, you may find the side effects easy to deal with.

Constipation can be alleviated by adding more fiber to your diet. The fat you are consuming in large amounts does not have to be saturated fat like cheese, fatty meats, and butter. And they should definitely not be trans fats like margarine and processed vegetable (corn, sunflower, canola) oils. Instead, choose unsaturated fats such as olive oil, eggs, avocado, coconut oil, unsweetened almond milk, seeds, and nuts for the majority of your fat intake.

Bad breath is easy to deal with by chewing (sugarless) gum and brushing your teeth more frequently. Drinking more water and adding electrolytes to your diet will combat initial fatigue.

Keto Diet to Lose Weight Not a Quick Fix

Weight loss on the keto diet is not a quick fix, but more like a lifestyle change. The hardest part will be restocking your pantry and rethinking your grocery choices. Throw out the pasta, bread, and packaged foods loaded with sugar and other carbohydrates. Keto meals will require more planning since convenient and fast foods are not on the menu.