How to lose weight in the 21st century
This blog offers a modern take on effective ways to lose weight.
Eat less sugar: While we have been told for decades to eat diets low in fat more recent research shows that it’s actually the sugar in foods that leads to weight gain and also the associated illness, Type II Diabetes. We should aim to cut down significantly on refined sugars and also foods such as pasta.
Reduce starchy foods: Again, new health advice is to reduce starch-rich foods such as potatoes and eat more protein, such as that found in eggs.
Fasting is good: The 5:2 diet is now recommended for people who find it hard to shift weight by following a calories controlled diet. Eating less than 600 calories (for men) and 500 calories (for women) on two days of each week can help people to more easily lose weight.
Drink more water: Many times when we feel hungry we are actually thirsty. Drinking half your body weight in ounces is a good goal. So if you weigh 180lb you should consume 90oz (2.5l) of water each day.
Focus on weight-bearing workouts: Cardiovascular exercise is important for a healthy heart and longevity but to boost your metabolism it is vital that you have more muscle. Lifting weights and doing resistance training will help to increase lean muscle, which burns fat at a higher rate.
Balance hormone levels: As we age our hormones change. If you are overweight and over 30 it’s time to have your hormone levels checked by a specialist of National HRT.
As we age hormone levels start to decline and both testosterone and growth hormone play a role in how the body metabolises consumed food. If these levels are not at an ideal state, the body will store fat rather than use it for fuel.
The two most commonly diagnosed changes are growth hormone deficiency and Low T – a decline in testosterone production. The biggest issue with Low T is that it is accompanied by higher than normal levels of estradiol (oestrogen), and oestrogen is known to be a precursor to belly fat. The more abdominal fat a person has, the greater the amount of the enzyme aromatase produced in the body. Aromatase is manufactured by belly fat and assists with the conversion of testosterone to estradiol.
Hormone replacement specialists test blood levels of a variety of hormones to ensure that the correct diagnosis and treatment plan are prescribed. Once testosterone levels increase and the conversion process is prevented, weight loss will occur.
In some cases, HGH injections can be used to treat adult growth hormone deficiency. This will help to balance hormone levels so that the stored fat can start to melt off the body. Most adults will lose up to approximately 10 per cent of their excess fat over a six-month period of treatment – and without making any other lifestyle changes.
Of course, getting proper sleep, eating a better diet, exercising and reducing stress will also help increase the weight loss.
Sleep well and stress less: In addition to all the above, it’s important that we sleep for the recommended eight hours or more each night and aim to keep stress levels low. Both a lack of sleep and a high stress life are connected to weight gain.
* Thanks to my guest writer Lisa for providing a few tips on weight loss in the 21st century.