12 Shocking Reasons to Lose Weight

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Hi,

If you’re wondering wether you need to lose weight or not, or perhaps need a little more ‘inspiration and motivation’ to improve your weight loss efforts, then read on

Now, i have been around for a while and seen many lives destroyed by poor health – many of them through poor eating habits. I know – I have been there! Fortunately I learned how to lose weight and keep it off through healthy eating. Having gained weight during my marriage, I lost the excess weight and kept my size down to a healthy , proportional size for OVER 15 years). Even today with all the stresses involved in my current life, I am still relatively fit and healthy. Not too bad for a 58year old!. Exercise also figured into my weight loss and fitness regime but more on that in another article.

While it is not always your fault (we are expected to follow the guidance of so called “health professionals” – I have issues with their ‘professionalism’), there are many ways it is. Wanting a healthy body in the first place and secondly the discipline it takes to both lose and maintain a relatively healthy body (and mind).

So if you’re wondering why if (and why) you should lose weight, here are 12 reasons to lose weight

1. STAY ALIVE!

Now this may seem obvious but when you look at the facts – it makes for some serious thought about your overall health and….reading. Personally, I have experienced a few close calls and still suffer the occasional health issue from ‘overexuberance during workouts or fitness training / methods’.

The C.D.C state that “people who are obese are at risk for many serious diseases and health conditions including “All Causes of Death” along with other serious health conditions including cardiovascular disease, cancer(s)…. The list just goes on and on.

In an article by Stanford Health Care, 300,000 DIE each year from Obesity related conditions – in the US! Globally, this death count from being overweight or obese rises to 2.8 MILLION/ year according to the World Health Organisation. The W.H.O go on to state that “1.9 Billion adults were overweight in 2016 and 650 Million obese“. More shockingly, 39 MILLION children Under 5 years old were overweight or obese in 2020.

Obesity is also a primary cause of sleep apnoea. Sleep apnoea is a serious condition restricting blood flow and vital oxygen to the brain whilst sleeping. This results in tiredness the following day making operating machinery and driving hazardous. Heart disease & failure, T2 Diabetes and the risk of D.K.A (diabetic keto acedosis), fatal influenza and pneumonia are also high risk conditions caused by excess weight and obesity.

2. Prevent Heart Disease….

“Heart disease (or hardening of the arteries) is 10x more prevalent in overweight / obese people than those of normal weight” (Stanford Health Care).

Obesity and Heart Disease. Heart disease is Closely Connected to Obesity.

You are 10x More Likely to Suffer Heart Disease in Obesity Conditions than non-obese conditions. Yet it is easily remedied with a healthier diet. Saturated Fats have recently been shown to improve health. This low carb custom diet can reduce your excess fat and improve overall health.

Image : AdobeStock / motortion

Heart disease itself:

  • prevents you from engaging in quality time with friends and family,
  • limits your driving abilities (and safety).
  • restricts you to your home
  • causes you to spend more time at the doctors surgery / hospital instead of living a life worth living.
  • increases your medical insurance premiums

3. Peer Approval…..

Being overweight or obese has been proven to cause stigma from their “normal weight” peers. In a recent European study, 18.7% of people with obesity experienced a stigma from either :-

  • Educators
  • Employers
  • Health Professionals
  • The Media
  • Even friends and Family

Yes, even health professionals – those people you turn to for help look at you with disapproval for being overweight or obese! And while there may be professional guidelines / laws put into place to prevent this – it still happens and always will!

And if that wasn’t bad enough, 38% of people with severe obesity are stigmatised! The stigma doesn’t end there, though! For school aged children, this figure rises with 63% of obese school aged children suffering bullying due to their weight.

4. Income…

Overweight and Obese people receive lower incomes /wages compared with normal weight people” hsph.Harvard.

This may be due (in part) to the indirect costs in insurance premiums of employing obese people. Additionally, workers compensation payments for their obese employees are higher compared to their normal weight co-workers.

In a recent survey by World Obesity.org, people who are overweight or obese are losing out in employment….

“….obesity in adulthood is a disadvantage for employment. As adults, having obesity was associated with a greater likelihood of a lower status job, lower wages earned, and a higher risk of being unemployed compared to adults who did not have obesity.” 

World Obesity.org

World Obesity.org go on to state …..

In conclusion, there is weak evidence that childhood obesity has an impact on adult employment opportunities, but adult obesity does have an impact, and this may start as early as when a person first starts to look for employment. There is strong evidence of weight bias and stigma directed against people with excess bodyweight in the workplace. As a recent expert consensus states: “Weight stigma damages health, undermines human and social rights, and is unacceptable in modern societies”.

The stigma, however, will not disappear anytime soon. Your health (and wealth) is at risk.

Obesity Hurts Your Purse Directly!

Life Insurance Premiums Increase with Health Risks

Then there are the additional costs of being overweight / obese : –

  • Increased Prescription Costs
  • Transportation Costs – fuel economy reduces as vehicle+passenger weight increases
  • Bariatric Surgery failures. Bariatric surgery is proving to be a failure for permanent weight loss “weight regain faster with commercial centres over non-commercial centres”. Source : Int. Journal of Obesity 2018

5. Prevent Type 2 Diabetes & Reduce Insulin Injections in T1 Diabetes

Overweight Diabetic Injecting Insulin
Overweight woman applying diabetes medicine injection into her stomach

Not forgetting the daily issues surrounding victims of Type 1 and T2 diabetes – constant medical checks and the inherent costs involved from travelling to appointments and medications, the actual pain / discomfort from injecting yourself several times/ day and finger pricking to check blood sugar levels….

  • Sight Loss. Diabetic retinopathy can be catastrophic for the patient. Loss of eyesight can result in loss of career / employment, driving abilities, family life and independance.
  • Nerve Damage (Neuropathy). Neuropathy is caused through high blood glucose levels damaging the small blood vessels supplying the nerves. Neuropathy can cause loss of co-ordination, weakened limbs, incontinence and impotence. This can also lead to loss of employment, relationship problems, public embarrassment / humiliation through incontinence or become a “prisoner in your own home”.
  • Foot Problems. Diabetics (both T1 and T2) are susceptible to to nerve and blood flow damage to their feet. Many diabetics have serious problems with foot health – many having one or both feet amputated at some stage.
  • Hyperosmolar Hypoglycaemia State (HHS) is a life threatening state brought on by severe dehydration and very high blood sugars.
  • Diabetic Keto Acidosis (DKA). DKA is a life threatening emergency where the lack of insulin and high blood sugars leads to a build up of Ketones in the blood effectively turning the blood into acid. This can severely damage vein / artery walls, chemically burn the heart and other organs. If untreated / not caught in time – total organ failure and death may occur. DKA can affect T1 and T2 Diabetics.

6. Increase Physical Abilities

Placing excess load or strain on the human body causes many physical problems – women with oversize busts regularly complain of back pain preventing or limiting their normal daily activities. Obese people place a substantial amount of strain on their hearts and joints. This in turn causes them to be slower at movement resulting in the employment stigma of “presenteeism“.

Losing Weight To a Normal Size improves :

  • Sexual Performance and Enjoyment (1 comment on a weight loss forum states “having a longer usable length!“)
  • Enjoy More Playtime with the Children
  • Perform Chores faster leaving more time to live and have fun!
  • Enjoy a more active lifestyle – adventure, sports etc
  • Fitness” attracts! Relationships blossom for healthier, fitter people.

Healthy Diets and Eating Bring More than Just Weight Loss !

Fertility improves with health. Folate (folic acid), Vitamin C amid other nutrients can increase fertility. Pineapple is a very healthy fruit to add to your diet for increased fertility. It has also been shown to enhance recovery from surgery.

7. Prevent Cognitive Degeneration & Dementia

A healthy, balanced diet brings in many nutrients that improve mental abilities AND prevent brain dysfunction or degeneration.

Switch on Your Cognitive Abilities

Switch On Your Cognitive Abilities with a Healthy Diet..

In a recent study (Aug 2018) at Trinity College, Dublin researchers discovered that in over 5000 adults over 60, cognitive impairment increases as waist : hip ratio increases. Simply, as your waist increases, your mental abilities reduce!

It is also know that a healthy diet rich in Magnesium improves gut biometrics AND reduces anxiety levels. Magnesium plays a role in OVER 300 Physiological reactions including : metabolism of food, creation of fatty acids and proteins AND the transmission of nerve impulses. All in a days work for “Little Old Maggie”!

Dementia is predicted to rise from 24.3 MILLION in 2001 to 81.1 M by 2040!

Cognitive degeneration also contributes to the rising occurance of fraud and theft from people with impaired mental acuity.

Improve Brain Function – Naturally..

Losing weight through natural methods will inherently improve brain function. The consumption of natural foods (esp fruit and veg) will provide the nutrition your brain needs to function correctly, increasing cognitive ability and awareness.

Neurotransmittters in the brain improve with health.
Neurotransmitters in the Brain and nervous system improve with healthy eating.

Elements from natures own pantry provide nutrients that:-

  • regulate and reduce anxiety,
  • improve nerve stimulation,
  • reduce the risk of stroke,
  • aids sleep, learning and memory,
  • regulates appetite,
  • prevent Alzheimers disease, mood swings and hormone regulation.
  • Prevents the symptoms of ADHD.

8. Prevent Cancer

According to Cancer Research UK, being overweight or obese causes 13 Types of Cancer including..

  • Oesophageal
  • Stomach
  • Bowel
  • Liver
  • Pancreas
  • Gallbladder
  • Breast
  • The Uterus
  • Ovary
  • Kidney
  • Thyroid
  • Mycloma
  • Meningioma

Each of the above forms of cancer brings its own unique health based restrictions to your lifestyle and appearance – bowel bags, mastectomies, personal oxygen supply, hair loss, loss of energy, dialysis….). Not forgetting the emotional turmoil that ensues. Not just with the treatment but with family and work issues.

Healthy diets have been proven to prevent or ward off numerous types of cancer including prostate cancer. Tomatoes contain Lycopene which has been shown (and proven) to protect the prostate gland from inflammation and cancer. Tomato puree / concentrate contains up to 1000x the amount of lycopene that plain tomatoes. I know – I have fought off elevated psa levels and reduced them to below ‘warning levels‘ simply by consuming ragu’s (chilli-con-carne, Bolognese sauce etc) rich in tomato and tomato puree.

9. Combat Depression

Depression has been closely linked with overweight and obese people.

Overweight or obese people are often blamed for their condition and may be considered lazy or weak-willed…..disapproval of overweight persons expressed by some individuals may progress to bias, discrimination and even torment“. (Stanford Health)

Combating depression through professionals (psychologists etc) is time consuming, expensive and – unnecessary. Unnecessary because when you add a variety of health giving foods into your diet, the nutrients provided can include naturally occurring minerals that help to reduce or even reverse anxiety and even prevent depression. You should already be aware that chocolate can induce a release of the feel good hormone ‘Endorphin’. Well, that is just the tip of the preverbial iceberg….

A healthy, varied and balanced diet naturally incorporates natures own anti-depression compounds. Oranges contain good amounts of Magnesium which has been proven to improve mental health and reduce anxiety. A healthy balanced diet can actually reduce the effects of depression within days due to the increase in essential vitamins and minerals. Saturated fats have also been shown to improve overall wellbeing including lung health, cognitive abilities

Oranges For Vitality and Mental Health.

Oranges contain more than Just Vit C. They are a rich source of beneficial Magnesium which improves gut biotics and reduces anxiety and depression (refer to Reason #7 – Prevent Cognitive Degeneration and Magnesium) .

10. Career

Looking for career progression, new job or total change? Your excess weight is probably holding you back, or worse, stopping you completely!

Obese people are stereotyped as being slow, lazy and of low productivity value to employers. And while this ‘stereotyped persecution’ is made illegal in some countries, it still exists – just hidden beneath a different excuse for not employing you. “Unsuitable” is a employers like to use not to employ you when they don’t want to expose themselves to a law suit.

As a direct comparison, many employers look for sporting / athletic people. “Sportsmen” (and women) are focused on getting results – they want (and work hard) to WIN! They work hard at their objective until they achieve the desired goal. They are highly motivated and regarded as achievers and are great for business.

Ask yourself this question : –

“Why do you see so many sports people in high paying positions (advertising, fashion, TV presenting positions, consultants and CEO’s (Chief Exec Officers) / CFO’s (Chief Financial Officer) ?

Here are Just 5 Celebrities who have improved their lives through health, weight loss and fitness…..

Dwayne Johnson (aka The Rock) –

Born May 02, 1972, Dwayne found himself excelling in sports at high school. Later became bodybuilder & Pro Wrestler before turning to acting and starring in Hollywood Blockbuster Movies.

His movies include “The Mummy Returns“, “Tooth Fairy“, “Rampage“, “San Andreas“, “Jumanji: Welcome to the Jungle“, “Jumanji: The Next Level“, and many more including “Red Notice” released in 2021. (Source : Wikipedia )

Following his rise to fame as an actor and businessman Dwayne Johnson’s Net worth is estimated at $320 Million with an annual salary of $89.4 Million (June 02 2018 – June 02 2019) [Source : Sportskeeda ]

Arnold Schwartzenegger.

Broke, Austrian born bodybuilder moved to the US, achieved Mr Universe status and became the Hollywood legend from blockbusters like “Conan the Barbarian“, “Commando“, Terminator“, “Predator” et al and now Politics!,

Time magazine named Schwarzenegger one of the 100 most influential people in the world in 2004 and 2007 (Wikipedia)

Legendary actor Sean Connery

Sean Connery. Yet another “Unknown bodybuilder” until spotted accepted the role of Bond Legend 007! Like many has experienced stratospheric success from his fitness, physique and focus on getting the right results.

Movies Include : “Highlander, “Dr.No”, “Never Say Never Again“, “The Name of the Rose”, “Indiana Jones and the Last Crusade”,”The Hunt for Red October”, “The Rock” and “Entrapment” with Katherine Zeta Jones. [Source: Wikipedia ]

In 1987, he was made a Commander of the Order of Arts and Letters in France, and he received the US Kennedy Center Honors lifetime achievement award in 1999. Connery was knighted in the 2000 New Year Honours for services to film drama. [Source: Wikipedia]

And it’s not just sports people who are making a success of their lives through engaging in health and fitness. Rebel Wilson and Dawn French are 2 great examples of successful people who have gained more fame through losing weight….

Rebel Wilson.

Born 2 March 1980, Rebel Wilson is an Australian actress, comedian, writer, singer, and producer. In 2012, Rebel appeared in the comedy films : “What to Expect when You’re Expecting“, “Struck By Lightning” and “Bachelorette”. [Source: Wikipedia ]

International movie fame includes her role as “Fat Amy” in the musical comedy “Pitch Perfect” and has since gone on to lose a substantial amount of weight.

The Pitch Perfect star lost almost 80 pounds, reached her goal weight, and is now focusing on “maintenance” according to Womens Health.

“Rebel explained that she follows a high-protein diet. In an interview with People, the actress shared that she used to eat 3,000 calories every day”.

“Before I was probably eating 3,000 calories most days, and because they were normally carbs, I would still be hungry,” she said. “So, I’ve really changed to eating a high-protein diet, which is challenging because I didn’t used to eat a lot of meat. I eat fish, salmon, and chicken breast.”

Dawn French.

British actress, comedian, presenter and writer, Dawn French is known for writing and starring on the BBC comedy sketch show French and Saunders with her best friend and comedy partner, Jennifer Saunders, and played the lead role as Geraldine Granger in the BBC sitcom The Vicar of Dibley. [Source : Wikipedia]

Now, while Dawn actually built her career while being overweight, she had one Great advantage – her MASSIVE personality and cheery demeanor which gave her massive presence on stage. She is a bubbly character loved by many and has since gone on to lose 7 Stone increasing her popularity even further.

In a press interview, the star revealed she based her new diet on low-calorie meals and started exercising regularly. [Daily Express]

Just 6 examples of how focus on a sport and health can lead to great health and public greatness – be it in industry, commerce or entertainment!

Unlike sportspeople, overweight and obese people are prone to victimisation from their peers & employers receiving lower wages and loss of promotion.

If you’re looking for work, the situation is much harder as employers make ‘excuses’ NOT to employ you. While this ‘victimisation’ is frowned upon and prohibited, it still happens. The Big Question is ….“What are you going to do about it?

11. Relationships

Being overweight or obese can have profound effects on your personal relationship(s). From school age through to adulthood, excess weight brings many trials and tribulations to overcome. Overweight and obese children have negative experiences during their vitally important formative years.

Overweight and obese children experience bullying and difficulty in developing fruitfull relationships from the associated stigma, physical (in)capabilities and the resulting depression.

In a recent study into obese relationships, obesity causes:

  • Delayed dating in adolescents
  • Early and risky sexual activities
  • Increased friction between couples
  • Intense personal and vicious arguments

Obesity and Sexual Health in Relationships

Obesity causes many other problems in relationships. Obesity results in infertility and consequently difficulty in conception among women. The resulting stress and arguments give rise to vicious arguments and (in some cases) separation or the expense of divorce

Overweight and obese men have similar problems. Problems that may cause the arguments from failed procreation – infertility. The excess weight (which typically gathers in the abdomen and lower abdomen / groin area) increases the internal heat in the groin damaging the number and quality of sperm – infertility. Poor nutrition contributes to this infertility and the energy to procreate and satisfy your partner.

Obesity in Men Causes:-

  • Low testosterone levels (the male hormone responsible for a deep voice, larger muscles, development of male sexual organs, strong bones, sperm production and libido.
  • In men over 40, a 1 point increase in BMI results in a 2% decrease in testosterone
  • A 4” increase in waist can reduce testosterone levels by 75%
  • Erectile Dysfunction. Obese men have an increased risk of Erectile Dysfunction. (Hormonal disorders & low testosterone levels are responsible for Just 3% of E.D cases). Studies reveal having a BMI of 28 increases the risk of ED by 90%.
  • Obesity in men reduces the frequency of sexual intercourse.
  • Male Infertility. A 3pt increase in BMI results in a 10% increase in infertility.
  • Prostate Cancer. Men with a 43” waist are 2.4x more likely to need surgery than men with a 35” waist. The American Cancer Society reveal that “men who are overweight have an 8% increase in the risk of getting prostate cancer, obese men have a 20% chance and severely obese men 34%”. Obesity also causes a recurrence of prostate cancer with the added risk of it spreading to other organs and the bones.

Sources : Harvard Health (www.health.harvard.edu/mens-health/)

Poor diet and lack of effective exercise cause many relationships to suffer unnecessary stress and strain. Failure to please your partner and/or failure to conceive can result in vicious arguments. Additionally the unending stigma from peers, depressive moods and mood swings all contribute to the poor lifestyle suffered as a result of being overweight or obese.

Surgical Operations and Obesity

In addition, couples may opt for expensive bariatric surgery or surgical removal of the excess weight.

While being expensive, studies have proven bariatric surgery fails in long term weight loss – Bariatric patients tend to regain some or all of the excess weight after 12 months. This can result in resentment and dispair between the couple trying to have children or improve their lives artificially.

12 . See Clearly!

  • What would You do without your sight?
  • Do You Have the Funds to Live without Sight?
  • Would You Cope Mentally if You Lost Your Sight?
Eyesight is Precious. Healthy Eating can Protect Our Sight

What does Your Sight mean to You?

A healthy diet and lifestyle can :-

  • Prevent A.M.D (Age-related Macular Degeneration). Recent high quality studies reveal that diet “may” affect individuals risks in relation to the onset of age related macular degeneration (eye disease). (Source: Wiley)
  • Prevent Diabetic Retinopathy. Diabetic retinopathy can cause catastrophic loss of eyesight.
  • Improve peer relationships. Friends will notice your new, slimmer look and re-engage socially.
  • Improve Your Career. Employers will see you as someone who ‘addresses an issue’ instead of hiding it. You’re an’action taker’. A pro-active person who resolves problems. Pro-active problem solvers are beneficial to employers / companies. Be an important member of staff, not just a ‘lump in the corner’.

Is it time to improve your health?

By reducing bad carbs in our diet to a minimum / low carb diet and increasing the beneficial nutrients from healthy foods (including certain saturated fats) we can ALL gain better health and live a better life.


Essential Fatty Acids : How They Help Weight Loss and Improve Health

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Saturated Fats and Essential Fatty Acids : Important Update . Following the recent research and developments about fats and essential fatty acids in our diet and how they can help us not just to lose weight but to improve our overall well-being. In a recent revelation, investigative journalist Nina Teicholtz uncovered some shocking insights into fats and the weight loss industry. Nina’s revelations in “The Big Fat Surprise” reveals the shocking truth behind the health industry – the cover up’s over the truth about fats from Doctors and the health profession in general. Firstly, lets quickly talk about how essential fats and essential fatty acids are needed by the body.

Essential Fatty Acids – What are They?

Essential fatty acids (E.F.As) are a special class of fats generally known as “good fat.” They are also referred to as essential nutrients and sometimes called vitamin F. These essential nutrients play crucial roles in life. Essential fatty acids make hormones that regulate the immune system and central nervous system and include : linoleic acid (LA) (an omega-6 fatty acid), and alpha-linolenic acid (ALA). Alpha Linoleic Acid is an omega-3 fatty acid.

Essential fatty acids need to be supplied by the food we eat because the body is unable to create them itself.

EFAs are needed for the proper structure and functioning of all the cells in the body“.

They are also vital for optimal health. Studies suggest omega-3 fatty acids may also help prevent bowel diseaseasthma, and some mental health conditions.

Healthy Fats for a Healthy Life
Essential Fatty Acids for Healthy Living – Dressing the salad with Olive oil. Source : AdobeStock/weyo .

Moreover, some other vital functions attributed to essential fatty acids include (and not limited to) :-

  • increasing the absorption of vitamins and minerals
  • nourish the skin, hair, and nails;
  • promoting good nerve function;
  • help in the production of hormones;
  • ensure healthy growth and development;
  • and prevent and treat diseases among others.

Fats (fatty acids) are divided into two groups- saturated and unsaturated (depending on their chemical composition). Unsaturated fatty acids are divided into three types; omega-3, omega-6, and omega-9.

The omega-6 and omega-3s are known to be essential while omega-9s are non-essential; this is because the body can produce omega-9s from other fatty acids. Unsaturated fatty acids are further classified as monounsaturated or polyunsaturated. Essential fatty acids (EFAs) are …. polyunsaturated.

These include:

  • The omega-6 fatty acid, linoleic acid (LA) and its derivatives, gamma-linolenic acid (GLA) and arachidonic acid (AA)
  • The omega-3 fatty acid alpha-linolenic acid (ALA) and its derivatives, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Studies have shown that only linoleic acid (LA) and alpha-linoleic acid (ALA) are essential. However, the fatty acids which are obtained from them are also considered to be essential.

Essential Fats for Weight Loss

A number of individuals have come to conclude (guided by health authorities and politicians) that staying clear of fat or eating as little as possible is a safe way to achieve their weight loss goal and live a healthier life. WRONG!

The basic premise for this rationale was that “fats make you fat“. If only the politicians and so called health professionals (in various industries) were not so self serving and /or deceitful we would all be in a better state of health right now and the obesity epidemic may not even have happened. Neither would the ever increasing cardiovascular disease epidemic.

However, for inpatient and open-minded folks, everything is all about to change, as a series of study begins to show how fat is about to become your new best friend…

How Can Fat be Good?

Athletes and nutritionists have long known that omega-3 and omega-6 fatty acids are beneficial. However, most of them have been massively avoided by many of us due to the fact that they are basically fat – the death knoll of the diet. This is where the so called health professionals have lied to us…

Investigative Journalist Nina Teicholtz Uncovers the Lies and Deception within the Health and Nutrition Industry about Fats.

Among other known fats, Omega 3 and Omega 6 fatty acids are scientifically known as Essential Fatty Acids (EFAs). There is no debating this reason, and the fact remains that they are essential (nutritionists and other medical professionals are in universal agreement).

They are considered essential because they are urgently needed by all living cells in the body and are not produced by the body. It is our responsibility to provide them with the food that we consume on a daily basis!

Making the balance between omega 3 and omega 6 in our diet is absolutely necessary. Not only if weight loss is on the agenda, but also to help our body function properly and prevent a range of diseases such as hypertension, low immune system, dry skin, hair and nails, poor digestion and low energy.

E.F.A’s and Weight Loss

We should not avoid all fats like the plague if we want to be lean and healthy. But it’s quite obvious that many of us wonder why Essential Fatty Acids (E.F.A’s) are essential in our weight loss plan, not to mention our overall health and fitness.

Healthy Eating, Healthy Body
Healthy Eating Creates a Healthy Body and a Healthy Life

Among many other things, EFAs help to:

i. Make us Skinny. EFA’s contribute to, and continue with this process by behaving like hormones that increase the ability of the body to burn fat. They also reduce the fat it produces for its protection. These are fats that hang around body organs (viceral fat) and sits around our waists or abdomens (subcutaneous fat).

ii. Remove Your Body’s need for Appetite Supplements.

iii.Reduce Blood Sugar Fluctuations. EFA’s control the rate at which fat is produced, craving for food and loss of energy attributed to carbohydrates and sugars.

iv. Reduce Inflammation and Fluid Retention. EFA’s assist in reducing inflammation and fluid retention in body tissues. They are also involved in initiating the removal of water unnecessarily retained in other parts of the body. Due to this action they can have a vivid impact on our ability to lose weight!

v. Increase Energy Levels. EFA’sincrease the body’s energy levels during the day allowing you to live a fuller life :- going to the gym, playing with the children, enjoying days out, be more productive at work or taking an extra lap of the pool!

vi. Escalate Brain Stimulation. Research shows that, as with Magnesium, EFA’s help to create happier moods and alleviate depression. Elevated, positive moods reduce our cravings for crisps and other processed sugar based foods. Additionally, the brain contains (and needs) a high fat content for it to work.

How Essential Fatty Acids (EFA’s) Affect Weight Loss and Energy in the Body

It is important to note that not all fats are dangerous to the body! Although there should be a reduction in the rate you consume certain saturated and Trans fats. Unsaturated fats (including the polyunsaturated omega-3 and omega-6 fats) and monounsaturated fats (omega-9 fats) are healthy when taken in amounts that work with the body’s fat requirements to produce a healthy neurological and physiological balance.

Incorporating at least a small amount of these fats in a low-calorie diet can assist in making your meals more satisfying and enhance your weight loss goal.

Consuming a high quantity of omega-3 fats in your diet can increase your feelings of fullness, thereby reducing your ‘hunger pangs and cravings’ enhancing your weight loss and ability keep it off (based on a study published in Appetite in November 2008). According to a review article published in Nutrients in 2010, it was revealed that Omega-3 fats could contribute to weight loss by reducing appetite and increasing fat burning – especially when combined with low-calorie diet and exercise. Now, that was back in 2010 and nutritional research has provided some interesting results since then.

Reducing Water Retention with the Right Fatty Acids

Water retention can be a big problem for all of us -especially if we are trying to lose weight.

In the event that you are trying to lose weight, the best thing could be reducing your consumption of omega-6. Omega-6 can make you retain water. By preventing the unnecessary water retention, your body’s physiological processes and the cellular transition process will become more efficient. This will then prevent cellular growth (and weight gain) through water retention. This very process has led to the rising popularity of the Keto Diet (the first week in the keto diet activates the physiological processes that remove excess water retention).

All you need to do is to target 3-1 omega-6 ratio to omega-3 fats, as recommended by Unity Health System. These fats should represent between 5 and 10% of the total calorie intake for that day.

Omega-9 fats are monounsaturated fatty acids. According to a study published in The American Journal of Clinical Nutrition in February 2004, a diet low in monounsaturated fat can help you lose the same weight as a low-fat diet while at the same time reducing the risk of heart disease.

Dairy Fats! The BIG Question………

…..Is Low-Fat or Full Fat the Better Choice for Dairy Products?

Dairy products - a great source of essential fats
Dairy Products, milk,cheese,ricotta, yogurt and butter. Source : Adobe Stock / silberkorn73

Fat has received a number of criticisms since the eighties, and low-fat or fat-free products became a dietary staple. However, much research has been conducted over the years. Presently, some nutritionists agree that dietary fats should have their place at the table. Milk from organic grass fed cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows.

Healthy fats, including those that are present in olive oil, nuts, seeds, and avocados, can assist the body in absorbing essential nutrients and contribute to overall health. But the question is; does the same apply when it comes to dairy products?

A host of other questions were asked;

“Is it the time to consider low-fat and skim milk for whole milk and cheese?” “Which is the best, whole milk or low-fat milk?”

In the light of recent evidence and research the answer is YES.. And on a personal note – I never liked the idea of skimmed or semi skimmed (semi-skilled as I call it) milk and always stuck to the fuller bodied and flavoured full fat milk.

However, according to to Dr. Frank Hu, The Fredrick J. Stare Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health. “The evidence doesn’t support that.”

What are The Types of Fat That You Should Consider?

One of the main reasons why they say you cannot eat fatty milk products with “abandon” is that, unlike the so-called healthy monounsaturated and polyunsaturated fatty acids found in olive oil, oily fish and nuts, dairy products mostly contain saturated fats which can contribute to the risk of heart disease. Saturated fats come in a variety of formats/ compositions. Some saturated fats are good for you – HDL Cholesterol can actually reduce heart complaints and helps to cleanse, rebuild and maintain the blood vessels. Healthy Saturated fats are also needed for brain function

But that does not indicate that you cannot enjoy a glass of whole milk, cream or rich cheese from time to time”, says Dr. Hu. “What is important is moderation”.

As a rule, do not consume more than 20 grams of saturated fat per day for an average 2,000 calorie diet, says Dr. Hu.

He stressed that “That’s actually a lot when you consider that one cup of whole milk has 4.5 grams of saturated fat.”

Even then, this does not permit you to plug away three or four glasses a day or return to the diet of the 1950s and 60s which are full of butter and red meat.

Some believe that it is not a good idea to eat a lot of full-fat dairies says Dr, Hu. “All you need to do is work towards balance by choosing a combination of low-fat and full-fat options. This could be one glass of 1% or skimmed milk combined with full-fat yogurt.”

Conclusion…..

As Dr. Hu states : “It is often advisable to focus on healthy eating overall, rather than thinking one nutrient such as saturated fats”.

The problem is that often when people have cheese, a burger stands under it,” he says. “Or the cheese they eat is at the top of a pepperoni pizza. Also, there are times when people focus on fat reduction and begin to consume more refined carbohydrates and sugar, which can create their health risks”, says Dr. Hu. More importantly it is the bread the burger sits in that causes most of the problems!

Refined carbohydrates and sugars are typically found in wheat based products : cakes, pasties, pastries, bread etc. Processed sugars are found in virtually every single item of pre-made packaged food. Food manufacturers use sugar in their products to enhance the flavour knowing it is also addictive. Low fat products are typically ‘bland’ in flavour and so manufacturers will add sugar (in some form) to improve the flavour. Have you ever noticed that full fat foods taste better?

And here lies the real problem fuelling the debate behind full-fat or low-fat produce. More importantly – the food it is eaten with or as part of a balanced diet!!

We NEED a balanced diet rich in vitamins, minerals, fats, proteins and some clean carbohydrates sourced from : meat, poultry, fish, fruits, low starch vegetables, quality oils, seeds and nuts. And avoid the poor nutrition from wheat based products (bread, cakes, pastries, pasties, wheat based cereals) while reducing our sugar intake (sugar is another form of carbohydrate).

For further information on this ‘debate’ read this article about saturated fats and dietary fats: “Dietary Fats: The Shocking Truth

How Brussel Sprouts Can Turbocharge Your Weight Loss, Boost Your Health and Make You Look Younger!

Autumn and winter are typically the seasons our minds turns to the likes of Brussels Sprouts and other wintery veg. Good old mother nature has a pleasant boost for our health just waiting to be picked, prepared and enjoyed through autumn, winter and spring…….

Seasonal Favourite – Brussels Sprouts. Image : Adobe /

You may remember Brussels sprouts as those small, round peculiar veggies that ended up on your plate as a child. Like most children, you probably didn’t want to eat them or cringed at the way they smelled while cooking.

Despite these little drawbacks, they were put on your plate for good reason: they’re actually one of the world’s healthiest foods, making them a diet necessity.

Not just for Christmas or special occasions, Brussels sprouts are an excellent source of vitamins, minerals, proteins and anti-oxidants for overall well-being. They are especially beneficial for both short term and permanent weight loss.

Our overall health requires us to consume a variety of fat burning vegetables – especially green and cruciferous vegetables. Cruciferous vegetables contain phytochemicals that help in the cleansing of the body’s various systems.

Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes”

Source : Academy of Nutrition and Dietectics

Not only are they highly nutritious, but they’re also extremely versatile and can be prepared in a number of different ways – as you will soon learn.

What Are Brussels Sprouts?

Brussels sprouts don’t just look like mini-cabbages; they’re actually members of the Gemmifera group of cabbages.

Brussels Sprouts (Raw). Image : Adobe /

Ancestors of the modern Brussels sprout were probably cultivated in ancient Rome.

The sprouts we know and love today were probably originated from 13th Century Belgium. A small, leafy vegetable, Brussels sprouts are packed with vitamins:-

  • Vitamin A
  • Vitamin C
  • Thiamin (B1)
  • Pantothenic Acid (B5)
  • Pyridoxine (B6)
  • Folate (B9)
  • Vitamin E
  • Vitamin K

And then there are the minerals – Calcium, Copper, Iron, Potassium, Magnesium Manganese, Selenium, Sodium and Zinc.

There are many more nutrients in the humble Brussels Sprout including :

  • antioxidants for cellular cleansing and preventing / curing inflammation,
  • amino acids with their multitudes of benefits (boosting metabolism, energy creation, neuro transmitters to improve immunity and brain function,
  • Choline for sleep, absorption of fat and reduces inflammation
  • Phytosterols. These have also been shown to reduce inflammation and lower LDL Cholesterol.

Nutritional Value And Health Benefits of Brussels Sprouts

No matter how they come, Brussels sprouts can offer you an excellent source of nutrients. Packed with good things from nature, these vegetables are perfectly crafted for maintaining good health and wellness. But did you know sprouts can not only improve your health, wellness, and weight loss but they can also improve your fertility?

Rich in vitamin C and K, sprouts also contain good amounts of B vitamins – B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), vitamin B6 (Pyridoxine) and Vit B9 (folic acid).

Did you know..

100g Brussel Sprouts (raw) provides 94% Daily Value for Vitamin C?

Vitamin C is not just for colds! It is a crucial Vitamin with many uses within the human body.

As you already know Vitamin C is vital for your immune system, but did you know that Vit C is necessary for the protection of cells from damage and inflammation?

Inflammation is the main issue behind weight gain and obesity and many other health problems.

Vitamin C also helps to produce collagen for firm, young looking skin … (saving money on expensive topical creams).

The supporting minerals and amino acids support the creation and repair of collagen and elastin for firmer, younger looking skin.

Image : Adobe /

Brussels sprouts are also a good source of protein and dietary fibre and contain absolutely no cholesterol.

Vitamins in Brussels Sprouts (per 100g raw)

Vitamin
AmountDaily Value
Vitamin A754 IU15.00%
Vitamin A (RAE)38:00mcg——–
Thiamin (B1)0.139mg12.00%
Riboflavin (B2)0.090mg7.00%
Niacin (B3) 0.754mg5.00%
Pantothenic Acid (B5) 0.309mg6.00%
Pyridoxine (B6) 0.219mg17.00%
Folate (B9)61mcg——–
Vitamin C85mg94.00%
Vitamin E0.88mg4.00%
Vitamin K177mcg148%
Table Shows Vitamins per 100g Raw Brussels Sprouts. Daily Values US Gov. recommended minimum

Like cabbages, they may cause an overactive bowel if eaten to excess. Eaten 2 or 3 times per week Brussels Sprouts will provide a highly beneficial source of essential nutrients.

Brussels sprouts are also a great source of vitamin A. Vitamin A is an antioxidant required for maintaining healthy mucus membranes….

Foods rich with vitamin A have been known to offer protection against some cancers such as oral cavity and lung cancer. The extent of cancer-protection in Brussels sprouts is still widely researched. Promising findings hint that sprouts help fight cancer causing agents and cleanses the body of many toxins. Vit A also helps improve the skin, and improves eye health.

Brussels sprouts are one of the best sources of vitamin K. Vitamin K is known to improve bone health. Vit K has also been shown to prevent diseases and disorders of the bones such as osteoporosis.

Minerals in Brussel Sprouts

In addition to these nutrients, Brussels sprouts are an excellent source of the following minerals:-

  • iron
  • manganese
  • calcium
  • potassium
  • copper
  • phosphorous

Being rich in a variety of vitamins and minerals, Brussels sprouts help to treat many health problems. They are simply a highly nutritious addition to any diet.

As already mentioned, Brussels sprouts help with a number of health problems…. …they provide the body with the support it needs to build strong bones, remove toxins (cleansing or detoxing) and cancer-causing radicals and agents.

The nutrients in Brussel Sprouts also regulate metabolism, promote strong muscles, oxygenate the blood, and do much, much more.

Love them or loathe them, Brussel Sprouts are a highly nutritious leafy green vegetable. Scientific research has discovered a multitude of health benefits to eating Brussel Sprouts. These superfoods are a do-it-all veggie that promotes optimal health and well-being.

Sprouts for Weight Loss

You may be aware that green leafy vegetables are an excellent aid to fat loss and many aspects of your health. Being a type of cabbage, Brussels sprouts are also highly beneficial in weight loss.

Brussels Sprouts should be included as part of any Healthy Weight Loss plan. Image : Adobe /

Those little veggies that look like mini-cabbages are packed with vitamins and minerals. Vitamins and minerals that work wonders for your body – in both weight loss and health. Not only are they highly nutritious, but they’re also extremely versatile and can be prepared in a number of different ways.

With Vitamins A and C being antioxidants, Brussels sprouts also help to increase your metabolism. As the antioxidants cleanse and repair the cells, they also remove the toxins in your fat cells.

With cleaner, healthier fat cells, the transfer of energy becomes more efficient resulting in improved metabolism. This cleansing also reduces cellular inflammation – one of the primary results of an unbalanced diet and causes of obesity.

Thinking Clearly

During the natural process of metabolism and catabolism of amino acids ( source : https://www.sciencedirect.com/topics/nursing-and-health-professions/ammonia) Ammonia is deposited within the brain. Ammonia (NH3) is a highly toxic colourless gas composed of Nitrogen and Hydrogen and is produced naturally in our environment and ecosystems including the human body.

Excess levels of ammonia in the brain can cause confusion and loss of cognitive abilities (focus).This is in addition to other serious health complications around the body including coma….

Image : Adobe

Ammonia toxicity….

Ammonia is highly toxic. Normally blood ammonium concentration is < 50 µmol /L, and an increase to only 100 µmol /L can lead to disturbance of consciousness. A blood ammonium concentration of 200 µmol /L is associated with coma and convulsions.”

Source : https://www.ucl.ac.uk/~ucbcdab/urea/amtox.htm

An additional benefit of eating greens (and sprouts) is in their ability to cleanse the brain of this toxin allowing the brain to function clearly.

This clarity of thought goes hand in hand with the clearer vision you will gain from the Vitamin A.

Now, I know this is a lot to take in and you may not even believe that just one veggie can be this beneficial to your overall health and well being, so here’s a list of the whole body health benefits for you…

Whole Body Health Benefits of Brussels Sprouts

As you may understand by now, consuming Brussels sprouts on a regular basis can improve many of the body’s functions :

  • Improved Cognitive Abilities
  • Increase Energy
  • Boosts Weight Loss
  • Reduces Inflammation
  • Joint Pain reduction
  • Improved Appetite Control
  • Hormone Regulation
  • Improved Skin and Hair Condition
  • Increased Eye Health
  • Increases Fertility
  • Boosts Immune System
  • Reduces LDL Cholesterol
  • & Prevent Coronary Heart Disease

Brussel Sprouts : Created By Nature, Made for You!

Though Brussel sprouts may have gained a bad reputation when you were a child, you can now look at them with new eyes. These little vegetables are wholly good for you with benefits for your whole body and well-being.

When eaten in moderation, these beauties will keep you regular, have you feeling great, with increased energy and vitality and inspire you to create a healthy diet around them and their health benefits.

Mom always said – “Eat your vegetables!” And she was right

And with all these benefits, it was only right that I researched the nutrition and health benefits of Brussels Sprouts.

And so I created a guide to the health benefits of Brussels Sprouts for you.

How To Cook Brussel Sprouts

Adding Brussels sprouts to your diet is incredibly easy because they can be cooked in many tasty ways – boiled, baked / roasted, sauteed, grated / shredded, stir fried. Cooked sprouts can also be served with Chestnuts, Almonds, Cashew Nuts and Bacon (see ebook for more recipes).

Boiled Brussels Sprouts

  1. Bring a 2 pint saucepan with 1pint water to the boil and season with sea salt.
  2. Prepare sprouts by removing outer leaves and base stem
  3. Place in boiling & simmer for 20 mins
  4. Drain and serve with freshly cracked black pepper and 20g of butter (optional but delicious)!
Brussels Sprouts with Cashews. Image Source : Adobe /

Sprouting Fat Loss reveals:-

Sprouting Fat Loss ebook
  • Complete Nutritional Information
  • How Sprouts can Make You Look Younger
  • How Sprouts can Increase Your Fertility
  • Health Benefits of Sprouts (including cancer prevention)
  • Anti-Inflammatory Properties
  • Sprouts for Weight (or Fat) Loss
  • and 7 Different Seasonal Ways to Cook Sprouts

Best of all, this in-depth guide to Brussels Sprouts is FREE to Download.

No Committments. No Subscription!

Just right click and “save as” to download Your Copy of Sprouting Fat Loss, Today and spread the word ! The World Needs to Know How Amazing Brussel Sprouts actually are!