Hi, Phil here, founding author with another important message concerning your health and weight loss – fats for fat loss!
Most people trying to lose weight (or just trying to improve overall health) make the same mistake.
They reduce their intake of these essential fatty acids and related lipids.
Throughout my life, I have consumed a variety of fats (lipids) on a daily basis. Wether they be saturated fats from dairy and meat, nuts or vegetables, monounsaturated fats, omega-3 fatty acids form fatty fish (Mackerel, Salmon, Herring etc) have been a solid aspect of my diet for many decades. The only dietary health issue I suffered was through marriage and the inevitable high carb diets we tend to survive on (mentioned in my 27yr blueprint following my own weight loss journey after divorce). Hence why I strongly urge you to read this post in its entirety and start considering the validity of fats for fat loss.
For years we’ve been told that eating fat (lipids) leads to excess adipose tissue causing weight gain. But modern research — and real-world results — show something very different.
The right lipids don’t make you gain weight.
In many cases, they help your body metabolise the excess glucose consumed (and stored in your adipocytes) more efficiently.
Adipocytes store excess glucose as lipids for use at a later date. Consuming essential fats instead of excess carbs increases satiety and also contributes to increased metabolism of glucose and the stored fats.
Why Fats Matter for Weight Loss
Essential fatty acids, monounsaturated fats and saturated fats plays a key role in:
hormone production
energy regulation
nutrient absorption
satiety (feeling full)
Essential fatty acids slow digestion and help stabilise blood sugar levels. This reduces cravings and makes it easier to maintain a calorie deficit without constant hunger.
This is one of the key reasons why weight management with healthy fats is gaining attention.
The Link Between Fat Intake and Fat Burning
Your body can run on two main fuel sources:
carbohydrates
lipids / essential fatty acids/ saturated fats
When your diet constantly supplies high levels of refined carbohydrates, your body becomes reliant on glucose. Any excess carbs are stored as glycogen (glucose) in your adipose tissue contributing to inflammation and weight gain.
But when you introduce health giving essential fatty acids and reduce processed carbs, your body can begin to shift toward fat metabolism.
This process is often referred to as:
👉 metabolic flexibility
And it’s a core principle behind sustainable fat loss.
Best Sources of Healthy Fats
Not all lipids are equal.
The goal is to focus on nutrient-dense, minimally processed food sources.
Examples include:
olive oil
avocados
nuts and seeds
fatty fish (salmon, mackerel)
eggs (especially yolks)
grass-fed butter
grass fed beef (or other red meat)
Fats for Fat Loss?
Fish like Mackerel are an excellent source of essential nutrients including Omega-3 fatty acid which actively contributes to your fat burning potential while also reducing inflammation (another leading cause of weight gain).
These foods provide essential fatty acids and support overall metabolic health.
Essential Fatty Acids, Hormones, and Energy Levels
Essential fatty acids also play a role in hormone balance.
For men in particular, dietary lipids supports:
testosterone production
energy levels
recovery and performance
Low-fat diets can sometimes lead to:
reduced energy
increased hunger
poor adherence
This is why including saturated fats / essential fatty acids / mono-unsaturated lipids can improve long-term weight management.
Common Myth: “Eating Fat Makes You Fat“
Weight gain is not caused by fat intake alone.
Weight gain typically results from:
excess calories
inflammation
high refined carbohydrate intake
low activity levels
poor nutritional choices
In fact, diets that include healthy fats often lead to:
improved satiety
reduced calorie intake
better adherence
Which are all critical for fat loss.
How to Use Fats for Fat Loss
To use lipids effectively:
reduce refined carbohydrates
prioritise whole foods
include saturated, mono-unsaturated or essential fatty acids in each meal
combine with regular physical activity
This approach aligns with the principles of the 27-Year Blueprint, where sustainable dietary changes support long-term results.
To Learn more on this subject to improve your overall health and weight loss, get the Free Guide…..
Weight management for men brings many health benefits. So, if you feel like you’ve lost your “edge”—your drive, your recovery, or your lean muscle—don’t simply blame your age. At my heaviest 27 years ago, I felt the same “hormonal fog.” Today, landmark 2024 research finally confirms the culprit: Your belly fat is an “Estrogen Factory” that is actively sabotaging your masculinity. With that said, today I will be explaining how weight loss raises testosterone levels, how to lower your estrogen and aromatase levels to increase your energy naturally. Did you know that losing 10% of your body weight raised testosterone levels in 94% of men in a study? Read on for more…
The 94% Statistic: A Natural Endocrine Intervention
A 2024 systematic review published in PubMed concluded that in overweight and obese men, reductions in BMI via diet and exercise consistently increase testosterone. The most staggering find?
Losing just 10% body weight raised testosterone levels in approximately 94% of men studied.
For the average man carrying a 40-inch waist, losing just 20-25 lbs isn’t just a cosmetic change—it is a direct endocrine intervention that shifts you from “Low-T” clinical ranges (~240 ng/dL) back to healthy, mid-normal levels (~377 ng/dL).
Weight Management for Men: Why Belly Fat is the “T-Killer”
Belly of an obese male showing enlarged adipose tissue (fat cells)
To understand how to fix the problem, you have to understand the Aromatase Trap.
1. The Estrogen Conversion
Abdominal adipose tissue (belly fat) is highly “aromatase-rich.” Aromatase is the enzyme that takes your hard-earned testosterone and converts it into estradiol (estrogen).
More fat = More Aromatase.
More Aromatase = Less Testosterone and More Estrogen.
2. The Negative Feedback Loop
Higher estrogen levels signal your brain to stop producing Luteinizing Hormone (LH). Without LH, your testicles stop receiving the signal to produce testosterone. This creates a “death spiral” of low energy, increased fat storage, and further hormonal decline.
How to Shut Down the “Estrogen Factory”
My 27-Year Blueprint relies on a specific combination of nutrition and movement that targets this hormonal axis:
Step 1: Reduce the Aromatase Mass
By following a balanced, calorie-controlled diet that reduces visceral fat, you literally shrink the “factory” where your testosterone is being stolen. As the fat falls, your LH and FSH secretion rises, restoring your body’s natural production. (See my [Tips for Losing Belly Fat] post for the exact dietary breakdown).
Step 2: Signal for Growth (The ‘All-Out’ Spike)
While diet lowers the “T-Killer,” my “All-Out Burnout“ workout provides the signal to build. Research into HIIT and strength training to failure shows:
Acute Spike: High-intensity sessions trigger an immediate release of Growth Hormone (GH) and Testosterone.
Muscle Sparing: Unlike “cardio-only” diets, resistance training preserves lean mass, which is your primary metabolic engine for keeping T-levels high long-term.
Weight Management for Men : The 12-Week Threshold
The research is clear: long-term correction of low testosterone requires consistency of weight loss through a healthy balanced diet. It takes roughly 12 weeks of a Leptin Reset and Catecholamine priming to see the steady normalization of total and free testosterone.
When you reach this threshold, you enter a “Success Loop”:
Higher Testosterone → Easier Fat Loss → Better Recovery → More Intense Workouts → Even Higher Testosterone.
These are just a few benefits of weight management for men but they are powerfull in themselves. More weight loss benefits for men include:
self-confidence,
reduced risk of prostate cancer,
increased energy levels
positive effects on metabolism
relationship health,
boosts in fertility
employment benefits
📥 Take Action: Reclaim Your Edge
1. Establish Your Baseline Don’t guess; track. Use my assessment to see where your visceral fat stands today. [Download the 2026 Fitness Self-Assessment Checklist]
2. Follow the Science-Backed System If you want the exact meal plans and workouts used by international experts to maximize this T-Reset, I highly recommend Mike Geary’s system. It’s the closest alignment to the 27-year results I live by.
❓Frequently Asked Questions on Testosterone and Weight Loss
Q: How much does losing weight increase testosterone?
It depends on the scale of loss. Modest weight loss (<15%) typically increases total testosterone by about 2 nmol/l. However, substantial weight loss (>15%) can raise total testosterone by over 5.7 nmol/l. On a per-kilogram basis, you can expect a 0.6% to 0.7% increase in total testosterone for every 1kg lost.
Q: Does belly fat lower testosterone?
Yes. A 4-inch increase in your waist circumference is associated with a 75% higher risk of developing low testosterone due to increased aromatase activity in the fat cells. Losing belly fat brings many more health benefits than just numbers on the scale:
increased testosterone,
reduced back pain,
improves cardiovascular health
reduces prostate cancer risk
increased energy
improved relationships
Q: What is the fastest way to boost energy for men naturally?
The fastest way to boost energy for men naturally is to start a healthy diet rich in essential fatty acids and proteins (high energy / high satiety) with an increase in micronutrients (vitamins, minerals etc). While carbs are readily converted to glucose / glycogen for immediate use, it is the micronutrients – vitamins, minerals, amino acids and phytonutrients that boost the metabolic process. Introducing more micronutrients ie. Selenium can increase thyroid health which, in turn, improves metabolic health.
The most effective male weight loss strategies combine a balanced, low-carb diet with high-intensity interval training (HIIT). This combination reduces inflammation, resets leptin sensitivity, and triggers a natural hormonal spike that raises energy levels.
Not all body fat is the same. The fat you can pinch under your skin might be frustrating, but it is not necessarily the biggest health threat. The real danger often lies deeper inside your body — visceral fat (a type of adipose tissue stored around your internal organs). Unlike ordinary body fat, this excess, unwanted adipose tissue that strangles your organs is metabolically active, meaning it interacts with hormones, inflammation pathways, and blood sugar regulation. This is why researchers consistently link excess visceral adipose tissue with increased risk of chronic disease.
The Silent Killer: Are you “TOFI”? You can have a “normal” BMI and still be at high risk. This is known as Thin Outside, Fat Inside (TOFI). Research from Harvard Health shows that even in healthy, non-smoking men, every 2 inches of additional waist size raises the risk of cardiovascular disease by 10%. If you have “skinny arms” but a protruding “hard” belly, your “metabolically active adipose tissue surrounding your organs” is likely in the danger zone.
Understanding how visceral adipocytes work (and how to reduce them) is one of the most important steps in improving long-term health.
What Is Visceral Fat and Why Does It Matter?
To understand what is visceral fat, you have to look past the surface, under the subcutaneous fat and into the actual abdominal cavity and around the organs…
Visceral Fat vs Subcutaneous Fat
Illustration of visceral fat surrounding the organs, compared to subcutaneous fat sitting between the skin and the abdominal cavity.
This type of fat behaves very differently from the fat stored just under the skin. Visceral fat is metabolically active tissue.
Fat Type
Location
Health Risk
Subcutaneous fat
Under skin
Lower risk
Visceral fat
Around organs
High metabolic risk
Visceral Adipose Tissue releases inflammatory chemicals and hormones that can interfere with normal metabolism. Over time, this can affect insulin sensitivity, cholesterol levels, and cardiovascular health.
This is why doctors often pay close attention to abdominal fat distribution, not just body weight.
Why This Visceral Adipose Tissue Is Dangerous
Excess visceral adipose tissue has been strongly linked to several major health problems. Research associates high levels of visceral fat with increased risk of:
Because visceral fat surrounds internal organs, it can interfere with normal metabolic signalling and increase systemic inflammation. One of the key weight loss benefits for men is the reduction of this internal pressure. Implementing effective male weight loss strategies isn’t just about aesthetics; it’s the foundation of men’s fitness and weight loss success.
This is the engine room of the Aromatase Factory. Visceral fat produces enzymes that literally convert your testosterone into estrogen. To see the exact 2024 data on how weight loss restores T-levels by 94%, see my [Testosterone Reset Post].
How to Measure Visceral Fat at Home: The Waist-to-Height Rule
Medical imaging such as CT scans or MRI can measure visceral fat directly, but these are not practical for everyday monitoring. Fortunately, a simple home measurement can provide a strong indicator of risk.
The Waist-to-Height Rule
A useful guideline is:
Keep your waist circumference less than half your height.
Examples:
Height
Healthy Waist
170 cm
< 85 cm
180 cm
< 90 cm
Keep your waist less than half your height
This simple rule is widely used as a practical screening tool for abdominal obesity and metabolic risk. If your waist measurement is approaching or exceeding this ratio, it may be a sign that visceral fat levels are increasing.
Decoding Your Smart Scale: What Does “Level 10” Mean?
If you use a BIA (Bioelectrical Impedance) scale at home, you will likely see a visceral fat rating between 1 and 59.
Rating 1 – 12: Healthy. You have a balanced amount of internal fat.
Rating 13 – 59: Excessive. This indicates a high metabolic risk and the potential for “The Aromatase Trap” (where fat steals your testosterone).
Phil’s Note: Don’t panic if you are a 13+. My 27-year blueprint is designed specifically to move you back into the “Green Zone” (Level 1-12) within 12-16 weeks.
You can measure your own baseline using our Fitness Self-Assessment Checklist.
Symptoms That May Indicate High Visceral Fat
Excess visceral fat does not always produce obvious symptoms, but several common signals often appear together.
Possible indicators include:
persistent fatigue
poor sleep quality
strong sugar or carbohydrate cravings
reduced physical motivation
increasing waistline despite stable body weight
In men, additional symptoms may include reduced energy, lower testosterone levels, and difficulty maintaining lean muscle mass.
How to Reduce Visceral Fat Naturally
Visceral adipose tissue can be reduced naturally through a healthy low-carb diet and/or exercise. However, it is important to note that not all exercises produce the best results. A diet AND exercise regime is the best overall (and most effective) way to reduce visceral adipose tissue.
Best Exercises for Reducing Visceral Fat
Research consistently shows that regular physical activity is one of the most effective ways to reduce visceral fat. Both aerobic exercise and resistance training can contribute to reductions in abdominal fat stores.
Moderate Cardio
Activities such as:
brisk walking
cycling
swimming
jogging
can significantly reduce visceral fat when performed consistently. However, steady state cardio exercise has also been linked with an increase in cortisol levels. Sustained increases in cortisol cause weight gain!
The Cortisol Trap: Research into exercise “compensators” (UCD, Ireland) found that while 25% of people respond perfectly to steady-state cardio, a staggering 75% of individuals actually struggle to lose weight—or even gain it—due to the body’s inability to manage the cortisol spike from long-duration endurance training. This is why my blueprint prioritizes “All-Out” Intensity followed by deep recovery.
Public health guidelines generally recommend at least 150 minutes of moderate exercise per week for metabolic health.
HIIT Workouts for Belly Fat
High-intensity interval training (HIIT) has become popular because it can produce similar fat-loss benefits in less time. Research comparing HIIT with moderate continuous training shows that both methods can reduce visceral fat when total work is similar. The main advantage of HIIT is time efficiency, making it attractive for people with busy schedules.
Strength Training
Resistance training may not always reduce visceral fat as rapidly as aerobic exercise, but it plays an important role in long-term metabolic health.
Strength training helps:
preserve lean muscle mass
improve insulin sensitivity
increase resting metabolic rate
support sustainable fat loss
For long-term weight management, combining cardio activity and strength training often produces the best results.
How Much Exercise Is Needed to Reduce Visceral Adipose Tissue?
Research suggests a clear dose-response relationship between physical activity and visceral fat reduction.
General guidelines indicate:
150 minutes per week of moderate activity may help prevent visceral fat gain
225–300 minutes per week is often associated with greater fat reduction
vigorous exercise or HIIT can provide similar benefits in shorter sessions
The key factor is consistency over time rather than short bursts of extreme training.
Lifestyle Changes That Help Reduce Visceral Fat
Exercise is powerful, but long-term visceral fat reduction typically requires a combination of lifestyle strategies.
These include:
eating whole, minimally processed foods
reducing refined carbohydrates and sugary drinks
prioritising protein intake
maintaining regular physical activity
improving sleep quality
managing chronic stress
The Good, The Bad, and The Inflammatory Fats…
The Good: Omega-3s (Salmon/Walnuts) – Shuts down visceral inflammation.
The Bad: Refined Seed Oils – Fuels the “Aromatase Factory.”
The Strategic: MCT Oil – Bypasses normal digestion to provide immediate brain fuel during your “All-Out” sets.
These principles form the foundation of the 27-Year Blueprint approach to sustainable weight management.
Nutritional science reveals : “To burn fat, you must eat fat” (but of the right kind). My upcoming ‘Fats for Fat Loss’ PDF explains how Omega-3s and MCTs specifically target the inflammation in visceral adipose tissue.
Your Next Step
Understanding visceral fat is an important first step toward improving metabolic health. But before starting any weight-loss programme, it helps to understand your current baseline. Your waist measurement, lifestyle habits, and health indicators provide valuable information about where you are starting from.
You can assess your personal baseline using the Fitness Self-Assessment Checklist, which helps identify early warning signs linked to abdominal fat and metabolic health.
🧬 Beyond Exercise: The Nutritional “Switch” for Internal Fat
As we’ve discussed, visceral fat is an “inflammatory factory.” While movement is the signal to burn, your nutrition provides the environment for that burn to happen.
Most people make the mistake of cutting all fats when trying to lose weight. However, research into male weight loss strategies shows that certain lipids are actually “metabolic keys” that help shut down systemic inflammation and reset your fat-burning hormones.
To help you navigate this, I’ve compiled a comprehensive guide: Fats for Fat Loss: The 27-Year Guide to Hormonal Fuel.
Inside this free PDF, you’ll discover:
The “Traffic Light” Fat System: Which oils fuel the “Aromatase Factory” and which ones shut it down.
MCTs and the Brain: How to use medium-chain triglycerides to fuel your “All-Out” HIIT sessions.
The Testosterone-Omega Connection: Why the right fats are essential for reaching that 94% success rate in hormonal restoration.
[Download the ‘Fats for Fat Loss’ PDF & Blueprint Extension Here]
People Also Ask:
Can you feel visceral fat?
Yes. Unlike subcutaneous fat (which is soft and jiggly), visceral fat is located behind the abdominal wall. This is why a ‘beer belly’ often feels hard to the touch.
How long does it take to lose visceral fat?
Visceral fat is actually the ‘first in, first out’ fat. Because it is so metabolically active, a 12-week commitment to HIIT and a low-carb diet can often reduce visceral adipose tissue levels by 2-3 points on a smart scale.
Is walking enough to reduce visceral fat?
Brisk walking is an excellent start, but for a true ‘metabolic reset,’ resistance training is required to improve insulin sensitivity, with strength training to create long term metabolic reset and sustainable loss of visceral adipose tissue.
HIIT vs strength training for visceral fat reduction?
High intensity interval training (HIIT) and strength training have similar capacities in reducing visceral adipose tissue. However, HIIT has been shown to be more effective in the short term, while Strength Training is more suited to sustaining visceral‑fat loss in the long term long term. A strategic combination of HIIT and Strength training will initiate a short term loss of visceral adipose tissue and long term metabolic reset changes through strength training.
How to Lose Belly Fat
Belly fat can be lost easily through a combined strategy of low-carb diet and effective exercise (HIIT and Strength Training are scientifically proven to be the best workouts for belly fat removal).
Founding Author Phil Hillier with an important message about losing that belly fat.
Struggling with excess abdominal weight? If you are searching for how to lose belly fat fast, you are not alone. Whether you are looking for how to lose belly fat fast or just seeking ways to lose belly fat that actually stick, the journey often feels like an uphill battle. But with correct guidance, you can see the same results I had Over 27 years ago. I’ve teamed up with international fitness expert Mike Geary (author of Truth About Abs) to bring you the Big 2tips for losing belly fat. Our methods naturally align: I used raw graft and trial-and-error to drop 28lbs and 8″ off my waist; Mike studied the science of body conditioning. Together, we have the blueprint for your positive body image transformation.
That Oversized Abdomen is More than Just an Inconvenience – It’s a Health Risk
With modern advances in nutrition and sports science, you could be seeing a major improvement in your overall health and wellbeing in addition to having a slim and toned body with days and a great positive body image transformation in just weeks.
Many people try unsustainable or fad diets for quick belly fat reduction only to find the weight returns. To achieve a true positive body image transformation, you must move beyond the gimmicks. Teaming up with international fitness expert Mike Geary, I am pleased to bring you the “Big Two” tips for losing belly fat. These 2 top tips naturally align with my own 27-year blueprint for success. The coincidence on how 2 completely unrelated people on the other side of the pond can come to the same conclusion about losing excess weight speaks volumes on the methods success. So, here are the 2 Big Tips you’ve been waiting for.
Tips for Losing Belly Fat Pt 1... Workouts for Belly Fat Reduction
Exercise is an essential component of belly fat reduction, but not all movement is equal. To burn off excess adipose tissue, you must target multiple muscle groups simultaneously.
The Best Way to Lose Belly Fat? Forget “Ab Exercises”!
The most common mistake is thinking belly fat exercises should be isolation moves like ab crunches or ab rollers. This is false. While these tone the muscle, they do not burn the fat covering them. “Spot-reducing” is a myth.
To lose belly fat effectively, you need a high-intensity, multi-joint approach.
High Intensity Interval training (hiit) with strength training works multiple muscle groups for fast reduction of excess adipose tissue (body fat).
This metabolic boost works for both men and women who want to reboot their metabolism, lose the excess body fat and get into shape quickly.
Exercises like squats, deadlifts, and lunges use multiple muscle groups for big movements and stimulate the most fat-burning hormones.
The Compound Lift Effect: Exercises like squats, deadlifts, and lunges stimulate the most fat burning hormones
The Metabolic Edge: These big movements create a massive “afterburn” effect, which is one of the most effective methodsof losing belly fat available because it keeps your metabolism elevated for up to 48 hours.
Hormonal Reset: This intensity helps break through “catecholamine resistance”—the biological reason belly fat is so stubborn.
Tips for Losing Belly Fat Pt 2: The Metabolic Diet & Glow-Up
While exercise reduces the fat, your diet must change first to prevent rebound weight gain. A healthy, balanced low-carb diet does more than just shrink your waist; it reboots your entire system.
Obese adipose tissue is inflamed due to unregulated aromatase. Aromatase converts testosterone into estrogens. Higher estrogens then suppress luteinizing hormone (LH) pulses and reduce testicular testosterone production. This cycle is self perpetuating causing a progressive build up of adipose tissue [Pub Med: Adipose Tissue Dysfunction and Obesity.….]
A healthy, Calorie reduced diet that lowers total and visceral fat has been shown to:
re-boot your metabolism,
decreases testosterone conversion to estradiol
improve the testosterone-estrogen ratio
repair damage from inflammation,
lower blood pressure
improve testosterone levels,
reduce aromatase-rich tissue mass and increases testosterone-estrogen ratios
improve muscular regeneration
improve skin condition (improved skin tone from exercise and through dietary improvements in collagen, elastin and hyaluronic acid…
How a Healthy Diet Improves Skin Condition
Healthy balanced diets do more than reduce belly fat; they increase the supportive nutrients for improved skin condition. By focusing on dietary improvements in Collagen, Elastin, and Hyaluronic Acid, you can achieve a youthful “glow-up” alongside your weight loss.
Healthy balanced diets not only reduce belly fat, they increase the volume of supportive nutrients for improved skin condition :
Collagen
Elastin
and Hyaluronic Acid
Collagen, elastin and hyaluronic acid provide healthy, youth-full skin. and are readily available from diets including bone broth, chicken skin, fish (salmon, mackerel), citrus fruits, leafy greens and nutrient rich root vegetables – a healthy, balanced diet.
A Diet Plan to Lose Belly Fat (Without Starving)
While intermittent fasting can accelerate weight loss through reduced inflammation and metabolic reset / resting, you cannot lose weight fast through prolonged starvation. Instead use intermittent fasting (12-15hrs) to enhance metabolic reset while still eating 3-5 nutritious meals a day.
Fuel Yor Recovery: Your Body needs macros and micros to repair inflammation and rebuild muscle
Avoid the Crash: Fad Diets crash your metabolism and lead to nutritional starvation. Mike and I advocate for foods for faster metabolism: high quality proteins and healthy fats (meat, oily fish, avocados, nuts) that prevent the “leptin surge” and keep you full.
If you want to know how to improve metabolism through diet, the secret lies in balanced, health giving nutrition.
Mike Geary and I both advocate for a healthy diet to improve metabolism that includes:
Foods for faster metabolism: High-quality proteins and foods that reduce belly fat like healthy fats (avocados, nuts, seeds).
Effective diet for metabolism: Eating whole, unprocessed foods prevents the “leptin surge” that causes weight regain.
Metabolic Flexibility: By following a structured diet plan to lose belly fat, you teach your body to burn stored fat for fuel rather than just muscle.
Why Belly Fat Matters: Beyond the Mirror
That oversize abdomen is more than an inconvenience – its a health risk.
Visceral fat is linked to cardiovascular risks and systemic inflammation. Lower blood pressure naturally: for every 1kg (2.2lbs) you lose, your blood pressure can decrease by roughly 1-2mmHg
The Testosterone Boost: A 2024 study [PubMed] showed that a 10% weight lossraised testosterone levels in 94% of men studied.
Learning how to lose belly fat naturally isn’t just about a positive body image transformation – it’s about adding years to your life and restoring your masculinity.
A 10lb weight loss (~4.5kg) typically results in a reduction of approximately 5-10mmHg in blood pressure. Research indicates that for every 2.2 pounds (1 kg) lost, blood pressure can decrease by roughly 1–2 mm Hg.
Learning how to lose belly fat naturally isn’t just about a positive body image transformation—it’s about adding years to your life.
🧬 Science Corner: Foods to Speed Up Metabolism
Did you know – certain foods can increase metabolism and actually change your gene expression? Using a raw food diet benefits for metabolism approach (incorporating fresh, living nutrients) reduces inflammation in fat cells, making them more responsive to the exercise you do.
📥 Start Your Transformation Today
Step 1: Get the Baseline
Before you start any meal plans to target belly fat, you need to know your starting numbers. [Download my 2026 Fitness Self-Assessment Checklist] to track your progress.
Step 2: Access the Mike Geary Fat Burning Bundle
If you’re ready to lose belly fat for good, I’ve secured a massive discount for my readers on Mike’s most powerfull systems: “The Fat Burning Kitchen” + “The 23 Day Advanced Nutritional Blueprint“.
How a Home-Cooked Diet and All-Out Burnout Training Transformed an Obese Divorcee into a Lifetime of Vitality
Quick Summary – Key Takeaways
Improving Self-Image through Fitness is about becoming “fit enough for life“, not chasing aesthetics.
A Sustainable home-cooked, lower-carb diet supports long-term metabolic health
Consistent Strength Training + Cardio rewires how you see yourself
Measurements are “information” not insults
Longevity (27 years and counting) beats short-term transformations
Introduction: The Moment the Mirror Changes
At 34 years old, I reached a point I never imagined possible. My ‘loose‘ shirts were bulging at the seams in some vague attempt at covering up the 28lbs of excess body fat. 8″ of belly fat hung over my waistband. I couldn’t even see my toes anymore. Digestion and metabolism were shot to pieces. Energy was low. Confidence was lower.
When you can’t see your toes past your belly fat, you know you have a serious problem!
Belly fat is a major health concern for men – especially middle-aged. Elevated risks of heart problems, prostate cancer, cardiovascular health, immunity, T2 diabetes..
The loss of energy and vitality is the first signal you dismiss.
Yet as a teenager, life had been very different. We weren’t wealthy. No trust-fund lifestyle. But we had something far more valuable — a large garden with fourteen fruit trees and a proper vegetable plot. Apples, pears, cherries, cucumbers, tomatoes, cabbage, potatoes, beetroot, carrots, peas, green beans.
Autumn meant climbing trees to pick fruit for eating fresh or storing through winter. Summers meant barbecues on the rear patio — freshly grilled chicken, burgers, sausages, big bowls of green salad, rice salad, potato salad, tomatoes, celery.
I lived an active life: photography, coarse angling, plenty of movement. I ate well, often had seconds or thirds at barbecues, yet stayed lean without thinking about it. Then adulthood happened. College. A year at university. Dropping out. Starting work from the ground up in manual labour. Gradually moving into skilled machining, service engineering, environmental monitoring, factory work, chemical process operations. Long shifts. Fast food. Carb-heavy sarnies and pastries. Nights out with beer and shots.
Marriage followed — along with the routine:
Work 12–16 hours.
Home.
Cook tea.
Watch TV.
Bed.
Repeat.
Pre-packaged convenience meals. High-carb home cooking. Spaghetti Bolognese every week with oversized pasta portions. Hard, stressful work followed by a sedentary private life. After eight years, divorce arrived — and with it the realisation of what I had become.
I had piled on roughly 28 pounds of excess body weight and added eight inches to my waist. My metabolism had plummeted and my metabolic flexibility disappeared under the cover of obesity.
From a lean, active teenager to the worst physical condition of my life. That moment in the mirror became my turning point. Not because I wanted a six-pack – but because I wanted to be alive, capable, and present for my two children (a longevity mindset).
That is what this blueprint is really about – recovering metabolism and increasing metabolic flexibility. Improving self-image through fitness is not just about aesthetics.
It is about becoming Fit enough for LIFE with the bonus of a positive body image transformation.
While many turn to medical weight loss interventions, the reality is that they can take 9 months to even get to surgery. Before surgery, they will expect you to lose weight naturally to prove you have the mental capacity to achieve that (and maintain a healthy diet). With what you are about to learn, this weight loss and improved fitness can be achieved in just a few short weeks (and without the high cost of bariatric surgery).
Achieving a positive body image transformation through healthy eating and fitness naturally supports your future health for years to come (not just a couple of weeks after surgery). It’s not about the six pack – its about the health and confidence that comes from being fit.
The 5 Phases to Improve Self-Image Through Fitness
Phase 1: The Mental Readiness :The True Starting Point
Before diets, workouts, or programmes, there is a decision. I decided I was no longer willing to live in a body that limited me. I also decided to stop outsourcing responsibility.
No Slimming World.
No Weight Watchers.
No magic programmes.
Just honest self-reflection – I examined my habits:
Entire packets of biscuits eaten in one sitting with coffee
Constant bread, pasta, pies, pastries, cakes
Little awareness of portion sizes
Patterns emerged. Instead of feeling ashamed of my body (my 8″ of belly fat and 28lbs excess body fat), I treated it like data. Measurements were no longer insults – they became information. This is exactly why I recommend beginning with a structured self-assessment. Knowing your starting point gives you control. It turns emotion into strategy.
👉 Read: Assessing Your Starting Point to Improve Your Self-Image through Fitness(and Diet)
That assessment walks you through:
Cardiovascular health checks
Strength benchmarks
Flexibility tests
Waist measurement for body composition
Mental readiness and motivation
This step alone begins to improve self-image — because you move from avoidance to ownership.
Get Your Baseline: Start Your Fitness Self-Assessment Here
Phase 2 to Improve Self-Image through Fitness: The “Natural” Diet Overhaul
Once my mindset shifted, food was next. I didn’t follow a branded diet. I followed common sense.
Plenty of vegetables, especially stir-fry friendly ones (carrots, bell peppers, onions, garlic)
Everything was home-cooked.
Simple.
Unprocessed.
Recognisable.
A healthy balanced diet supports all the physiological processes you need to improve overall health and fitness.
Healthy Eating Boosts More Than Just Weight Loss
I made the switch to healthier foods…
…My focus changed from carb and inflammatory rich foods to healthier food choices: fresh meat, fish and shellfish, colourful fruit and vegetables (leafy greens, carrots, courgettes / Zucchini, tomatoes, bell peppers, broccoli, cauliflower, cucumber, garlic, onions, mushrooms) and limited intake of healthy carbs (white rice, potatoes, sourdough bread). Nutritional sources that actually provide the essential nutrients my body needs – not what just “fills me up”!
No fitness regime can be truly effective without a healthy diet.
This approach wasn’t trendy in the 1990s. But here’s the key:
I’m still eating this way 27 years later.
My regenerated metabolic flexibility now allows me to eat whenever I need to. If I’m busy – my metabolism re-routes the energy nutrient pathways to source carbs / fats or ketones from fat cells, blood, and liver to ensure full physiological function.
With minor tweaks informed by modern science. That alone proves sustainability. This is not a fad.- it is metabolic housekeeping.
The Medical Standard: Why the Natural Way is Required for Bariatric Success
A Modern Perspective
Interestingly, this style of eating mirrors what is now recommended beforemedical weight-loss interventions. Which tells us something important:
Natural dietary discipline is the gold standard. Not the last resort.
Don’t get me wrong – sarnies, butties, pies and all the usual fast foods were a major part of my diet. As a tradesman – it is usually all you have time for. Secondly, ‘true’ healthy eating cafes/ restaurants are still not abundant. You still have little choice when “on-the-road”, going out for a meal (fast food chains and restaurants offering carb-rich meals are a major problem).
Bacon Butties are typical meals for quick bites and tradesmen – the route to inflammation, obesity, and health problems further down the road.
27 years later (in 2026)….I still focus on healthy eating options to support cardiovascular, immunity, digestive, mental/neurological, and skeletal health.
Phase 3: The Physical Transformation (The Fitness Routine)
Once nutrition was under control, training became the accelerator. I trained mainly at weekends. 2–3 hour sessions with a training partner. Not casual, not half-hearted but focused. Bear in mind, we did this without the freely available workout videos and scientific evidence that is prevalent across todays internet – we had no real, substantial knowledge of the most effective routines.
Typical Gym Workout Session Structure
Warm Up – Squash (or Raquetball)
Yes, I know, we don’t consider squash as a ‘warm-up exercise’ today (or back then). But, it was a great way to get more exercise in with friendly competition and to get the body flexed up, heart rate going and muscles pumped in readiness for the ‘main event’.
20 – 40 mins competitive squash
The Main Event – Gym for 1 hr
Our gym workout was to build on the squash session and previous weeks workout. From bench presses, shoulder presses, dips, inclined leg presses, inclined stomach crunches (with twists)….
The Strength Training Routine Weights and Reps
10, 20, 40, 60kg for smaller muscles,
80 – 120kg for leg work (minimum of 10 reps each – up to 20 or 30 with short 15-30sec breaks)
Every muscle group worked progressively harder (and faster).
The Strength Training Routine -Inclined Leg Presses
80 to 120 kg. 10-15 reps. 15 sec unloaded rest or rest while supporting weight.
Repeat 3 times.
Image (courtesy of Adobe stock) shows a fit young woman performing a set of (probably) 40kg leg presses.
Then the key element:
All-Out Burnout Sets
We had agreed (just as a bit of “extra fun” we would perform an “All-Out Burnout Set” challenge at the end of the session…..
Max weight for our current ability and max reps – to failure.
Every session built on previous sessions – heavier weights, more reps!
Typical Weights and Exercises in the Burn-Out or (to Failure):
60kg bench presses
120kg inclined leg presses
Heavy calf lifts
Inclined crunches, dips and core work
Hard. Fast. Relentless.
We then compared notes on performance and our respective physiques.
3) Swimming (30–60 minutes)
Though I learned to swim 10 m at school, personally I’m not really into swimming. That being said, swimming is a great exercise to improve overall body tone. It also improves your breathing control – wether performing breast stroke, front crawl, backstroke or butterfly.
It is also just nice to dive into a cool pool after a hard workout in the gym.
Benefits of Swimmingafter a workout
Full and Even Body Tone
Improves Breathing Control
Recovery
Refreshing Dip after a hard workout
Relaxation
.This style of training does something powerful psychologically -you stop seeing yourself as broken. You start seeing yourself as capable.
Every completed set rewrites identity.
Beating Gymtimidation: The Training Partner Protocol
But there is a problem with attending a gym – “Gymtimidation”.
‘Gymtimidation’. Fit bodybuilders in the gym can be intimidating and overwhelming to the newcomers.
Gymtimidation: the anxiety felt when working out in front of others or feeling judged.
I get it. Going to a gym when your overweight can be – intimidating and/or embarrassing. All those people who have been there and worked out showing off their muscles and toned body’s can be intimidating. Todays’ gyms can be busy and very intimidating with many reporting:
feeling self conscious about their appearance,
working out in front of others,
being overwhelmed by the weights area.
Facts: Gymtimidation” affects 50% of newcomers to the gym. 65-83% of new gym members report feeling intimidated. This may be due to self-consciousness, fear of being judged and intimidation by the weights area. Nearly 40% of people avoid the gym because they feel self-conscious about their appearance. 71% state they are concerned about working out in front of others.
Many people struggle with gym anxiety (often called gymtimidation). When you train alone, it’s easy to feel watched, judged or out of place.
So you’re not alone!
But, there are always ways to overcome this scenario and your concerns………
The cure isn’t hiding.
The cure is shifting focus.
Working out with a friend moves your attention from who is watching you…..
to who is challenging you.
Friendly rivalry creates purpose, accountability, and momentum.
Doing a Hiit Workout with a friend can go a long way to help you lose weight and improve self-image through fitness. Its the friendly challenge that motivates the effort.
Why this Boosts Self-Image..
When we workout or perform any challenge on our own, we have no-one to challenge us or compete with / against. Friendly competition is a great motivator – you want to win!
And when you win, you build self confidence through achievement (and showing off your physical progress / physique) – your own positive body image transformation.
Working out with a training partner can be rewarding in many ways:
Boosts Self Confidence in Your New, Toned Physique
Builds accountability to your partner
Encourages friendly competition
Stimulates Your Efforts to Work Harder and Improve Muscular Tone
And that is why I suggest you workout with a friend (for that friendly rivalry). And you get some friendly socialising in aswell.
Its a Win-Win situation.
Alternatively – Consider a home-workout (modern sports science has evolved – you no longer actually need a big gym to get fit.
When you hit a 60kg bench press or 120kg leg press from doing no exercises, your self-image shifts from “obese” to “capable athlete.”
Phase 4 to Improve Self-Image through Fitness: The 12wk Result and a “New Problem” (a 28-inch Waist)
Twelve weeks. That’s all it took!
(and without all the sports science we have today).
All excess fat gone
Waist reduced from 34–36 inches to 28 inches
Visible six-pack
Chiselled muscle
From obese middle-aged married man…
….to lean, fit, healthy divorcee.
The positive body image transformation was complete.
The Unexpected “Problem”
None of my jeans fit anymore!
Only option? Buy more expensive designer jeans that actually accommodated my new lean waist. A non-scale victory that still makes me smile. Improving my self image through diet and fitness (yes, you need a healthy diet to support the transformation).
What’s more. I had a natural weight loss solution I could use and tweak (with new research studies) to maintain my new slim physique and fitness over the last 27 years.
Phase 5: The Confidence Injection
The physical changes were obvious. But the deeper shift was internal. I felt alive again. Confident, Capable, and Purpose-driven.
Fit enough to:
Re-engage with physically demanding hobbies
Go on wilderness adventures
Play properly with my children
Say yes to life again
Fit enough for those vigorous intimate encounters
This is what it means to improve self-image through fitness. Not chasing validation – building evidence. Building a fitness for life!
‘I felt alive again and ready to take on the world with renewed vigour and self confidence. I even recall a brief moment of brevity after this transformation. Being able to squeeze my new slim body between 2 cars trying to pull out of a side street. There was a 12″ gap between the vehicle. The two young ladies in the second car (I was facing them) grinned as I patted my slim belly – in a “less fat too” moment. We all chuckled and went on with our respective journeys’
This was my 27 year blueprint to improve self-image through fitness with a positive body image and better health. I am now stronger and fitter than many peers half my age!
Improve Self Image through Fitness Conclusion:
Your Adventure Starts with the Baseline. You know your starting point. Climbing a mountain starts with recognition of what you are about to achieve and the preparation to enable you to achieve that result. You know your starting point.
You are where you are in life – Do Not be put off by others…
…. You are on Your Journey to Greater Things….
Your current weight and fitness is your measurable starting point. Your progress begins once you recognise that fact and complete your own fitness self-assessment.
Once you complete this acknowledgment, you can move forward with focus and purpose in mind. Then you can achieve the bigger goals, a better life.
Are you ready to be fit enough for life? Start your assessment todayand make that Positive Body Image Transformationa Reality
Hi, Phil here (founding creator and author of Fat Loss Quest.co.uk), author of The 27yr Blueprint after losing 28lbs excess body fat and 8″ Belly Fat, with some usefull insights into what is belly fat and what causes belly fat. If you’re struggling with excess abdominal weight ( as I was after 8yrs of marriage) and want to learn what causes it before learning how to lose belly fat, keep reading and I’ll reveal proven, science backed methods to lose the excess at the end of this guide.
What is Belly Fat?
To fully understand this question, we need to understand the biology behind belly fat and specifically how our bodies create this ever growing mountain of stored energy.
The Role of Adipose Tissue / Adipocytes in Energy Storage
Belly fat (also known as stomach or abdominal fat) is the excess energy stored within the adipose tissue in your abdominal area. Whilst this excess energy can be stored throughout the body (hips, shoulders, chest, thighs, arms), the abdominal area is typically the first part of the body to store this excess energy.
In this discussion we are solely focusing on belly fat – the excess energy that is stored in our belly or abdominal area. Belly fat is generally the first type of fat we accumulate. In the early stages this “energy” can be lost relatively easily through an increase in exercise / reduction in glucose storage. Left to accumulate, it can become very serious health problem for you….
UnderstandingWhat is Belly Fat
This 3d conceptualised Illustration reveals the layering of belly fat within the abdomen. Understanding what causes it can lead to the rapid loss of belly fat and improve overall health.
The 2 Types of Belly Fat…
There are two distinct types of belly fat. Subcutaneous fat and Viceral fat. Each having their own issues in regards to your health and how they are removed. The differences in belly fat are largely dependant on lifestyle. Predominantly, poor diet and lack of effective exercise are the primary causes of both visceral and subcutaneous belly fat.
Two Types of Belly Fat : Subcutaneous and Visceral. Subcutaneous Fat is easier to lose with simple dietary improvements. Rapid loss of subcutaneous fat can be achieved in a clean eating weight loss plan that incorporates H.I.I.T (high intensity interval training).
The Visceral Fat (fat that surrounds the organs inside the body cavity) needs a longer, more intense diet and exercise regime.
Image : Adobe/zhenyakot
Visceral Fat. Visceral fat is stored around the internal organs of the body and is potentially the most lethal of the two. Visceral fat can ‘strangle’ the organs and effectively cause multiple organ failure. Deposits around the liver, kidneys and heart can have catastrophic effects on other parts of the body, potentially resulting in death or severe disablement through oxygen starvation to the brain, muscles and other organs. Nutrient supply to the body’s organs are also restricted causing a wealth of health related issues – loss of brain function / disease, loss of muscle tissue leading to a further increase in fat deposits, poor skin condition, poor hair condition, loss of energy and vitality.
Subcutaneous Belly Fat. The second type of belly fat sits just under the skin. In our early years, this was also known as ‘puppy fat’. This is the easiest type of belly fat to remove or burn off. This can be done easily through a healthy low carb diet (low carb diets reduce the volume of useless and dangerous carbohydrates entering the body). Wheat and wheat based products are probably the biggest causes of excess fat deposits and the obesity epidemic – a subject to be discussed in greater detail in another article.
What Causes Belly Fat?
As previously mentioned in “The Role of Adipose Tissue” belly fat is caused (primarily) by the excess accumulation of glucose stored as fat in the adipose tissue. There are numerous causes of belly fat – not just through excess glucose storage including :
Poor diet / diet rich in sugary foods and carbohydrates.
Cellular Inflammation (the leading cause of weight gain and obesity)
Excess Alcohol Consumption
Chronic Stress Levels – Elevated levels of Cortisol result in the cycle of fat storage
Inactive Lifestyle
Lack of Effective Fat Burning Exercise
Metabolism Disruption
Endocrine System Disruption (Aromatase and Estrogen Build Up)
Now, you may already know or understand some of the reasons but let’s recap on the causes…
Which Foods Cause Belly Fat?
Foods high in carbohydrates (sugar, starches and wheat based carbohydrates) are the primary cause of dietary related belly fat. High dietary sugar content has been shown to reduce the ability of a person to reduce fat and can slow down the metabolic process. Products marked low in fat are usually high in sugar to increase the flavour. Sugar also causes and addiction due to it’s pleasing taste and is another reason why manufacturers use sugar in their products.
Belly Fat and SugarIntake
Research has also revealed a direct connection between belly fat and high sugar content, particularly through the use of High Fructose sugar. While this research has its merits, it should also be noted that the research focused on sugars only and NOT the overall benefits. Fruits containing high sugar content can also be rich in essential vitamins and minerals which can promote weight loss and more importantly permanent weight loss.
Trans Fats.
Trans fats cause inflammation. Leading scientists and researchers have confirmed that inflammation is the biggest problem behind the worlds obesity epidemic. According to the American Heart Association, replacement of trans fats with monounsaturated and polyunsaturated fats can decrease the risk of heart diseases, insulin resistance, diabetes and obesity as a whole [2].
Carbohydrates
While performing essential functions in the human body (energy processes and electrolyte production), carbohydrates cause many health problems. Specifically in the type of carbohydrate and volume of consumption.
After each meal, carbohydrates are turned into glucose (a type of sugar). From here there are 3 pathways for the glucose:
Consumed immediately as fuel for activity
Stored in the liver as Glycogen
Converted (with insulin) into fatty acids to be circulated around the body and stored as fat in adipose tissue (the fat cells).
While immediate consumption and normal levels of liver storage are not cause for concern (we can safely store sufficient glycogen in the liver for essential use and use in survival mode). It is the excess that is converted into fats and stored in the fat cells that causes the problems. Within 4-8 hrs, any excess glucose from overeating is stored in the fat cells.
To reduce the fat storage, it is necessary to reduce the excess consumption of unhealthy carbohydrates.
Starch Based Carbohydrates
Potatoes
While there is nutritional evidence supporting the continued consumption of potatoes, there still remain issues with the full nutritional benefit. Potatoes are starchy and contain high amounts of carbohydrates. White potatoes have a higher glycaemic index than sweet potatoes causing a higher sugar spike on energy release within the body. However, white potatoes have a 3x higher satiety value compared to white bread.
Fried potatoes can have 3 x the caloric intake compared with boiled potatoes!
Starchy foods produce acrylamide (a potentially harmful chemical) when a person cooks them at high temperatures for a sustained time. The FDA Trusted Source says that acrylamide is ahuman health concern and is considered carcinogenic (National Cancer Institute).
Wheat Based Carbohydrates – Bread, Cakes, Pies, Pastries and Pasta,
Wheat BasedCarbohydrates such as doughnuts, cakes, bread, pastries, pasties and pasta are all high carb / low nutrient foods with a darker side than the press / medical professionals / food manufacturing and government health officials will tell you (they have a vested interest in the continued production and consumption of these foods).
Wheat also contains “anti-nutrients” which limit the absorption of the healthy nutrients (vitamins and minerals) we actually need in our diet.
Belly Fat and Alcohol Consumption.
Beer Belly?Beer is one of the biggest causes of belly fat which led to the creation of the phrase “Beer belly”. Beer and Alcohol in any form are created from and contain high levels of sugar (sugar is converted into alcohol through enzymatic reactions through the yeast)
Excess alcohol consumption can also cause an increase in visceral fat, especially around the liver. Excess alcohol consumption can cause cirrhosis of the liver on its own. Adding the excess fat into the equation increases the risks of cirrhosis of the liver and an increase in the risk of cancers, heart diseases, reproductive disorders and many more issues [3].
Lack of Exercise.
Lack of Effective Exercise Encourages Weight Gain.
You are probably aware that we all need to exercise in order to stay fit and healthy. The problem arises in the frequent misconception / poor advice on what constitutes effective and healthy exercise. Now, exercises come into a variety of classes and purposes. Studies have repeatedly shown that high intensity interval training (hiit) is the ONLY effective fat burning exercise / fat loss workout. Cardiovascular exercise has been proven to be counterproductive through numerous studies[4] and can actually increase belly fat through our stress hormone Cortisol.
Belly Fat and Stress.
Now, we all get stressed from time to time. Employment / lack of employment and the stresses incurred through employment in these everchanging and challenging times. Family issues, housing issues and health related issues all contribute to our elevated stress levels. Chronic (or prolonged periods of stress) causes an increase in cortisol levels.
High cortisol levels cause the body to store excess fat in the abdomen for use later. However, ‘later’ rarely comes with the appropriate countermeasures, ie fat burning exercises, reduced stress levels and improved diet. Without these countermeasures put into effect the fat storage cycle continues with a constant increase in belly fat giving rise to elevated and dangerous health issues (cardiovascular disease, cardiac arrest, prostate cancer. [5]
Belly Fat and Obesity
“Belly fat” can begin as a small layer of subcutaneous fat in the abdomen typically referred to as “puppy fat” in youngsters and teens. Progression leads to more extensive visceral fat which surrounds the organs. As the viceral fat constricts the organs, it can severely reduce their effectiveness causing multiple health risks. Belly fat is associated with many health risks including cardiovascular disease and Type 2 Diabetes.
What is Belly Fat?A Summary
Belly fat is an accumulation of excess fats stored in the abdominal area for use at a later date. If not used up before the next influx of carbohydrates then your body will continue to store the excess glucose form the carbohydrates as belly fat. Stress induced belly fat can be reduced by reducing or eliminating stress within the body (of either mental and/or physical origins).
Now you understand what is belly fat and what causes belly fat, it’s time to learn……
Learning how to lose belly fat naturally you can avoid many belly fat related health issues, improve overall health and create a positive body image and potentially a complete body transformation into a lean, mean fat-burning machine that people will want to associate with.
What are the 7 tips for weight loss? Are you struggling with weight loss / starting your weight loss journey and want to learn how to lose weight with proven science-based weight loss tips? There are many arguments worldwide covering the best ways to lose weight and while they may be correct (to a degree), accuracy and/or interpretation of each method or tip can vary. Here I aim to answer the question “What are the 7 tips for weight loss?” as accurately as possible through scientific research and proven on the front line by millions of people – people who have successfully lost weight using these methods.
However, I must advise you that many who quote these tips do so with only half the information leaving you to struggle with incomplete information. What you are about to learn is a greater insight and understanding of how these tips ACTUALLY work!!
And we begin with the classic (and mostly misunderstood / misinformed) Calorie counting and calorie deficit…..
Weight Loss Tips #1: Calorie Counting and Caloric Deficit
Here’s a typical quote you have probably seen splashed about the web. Perhaps in a different guise but they tend to share the same inaccurate philosophy:
“Weight loss primarily occurs when you burn more calories than you consume. Creating a caloric deficit through a combination of diet and exercise is essential. A deficit of around 500-1000 calories per day can lead to a safe weight loss of about 1-2 pounds per week.“
However, the Real truth is somewhat different. Eating 1000 calories of donuts or cheeseburgers instead of 1500 calories may reduce your caloric intake, but you are still eating 1000 calories of junk food (junk food causes numerous health issues in addition to weight gain).
Refined Sugars and Wheat-based Products Cause Inflammation and Weight Gain.
Consuming 1500 calories of beneficial nutrition (healthy fats, proteins, vitamins, minerals, amino acids and the myriad of rarely discussed (or researched) additional micronutrients (in addition to Vitamins, Minerals and Amino Acids) has far reaching benefits not just for weight loss, but for overall health. It is these beneficial nutrients that actually fuel your daily existence. Your metabolism needs a variety of nutrients to work at optimum levels. Your immune system needs fats, vitamins minerals, amino acids and biotic compounds. You cannot source all these nutrients from a diet loaded with low-grade, wheat-based carbohydrates such as:-
Bread
Cakes
Crepes / Pancakes
Pies
Pastries
Pizzas
Doughnuts
Cereal (most packaged cereal is wheat-based and loaded with sugar)
All of the above listed foods contain high levels of excess carbs, sugars and anti-nutrients (wheat /wheat flour). The real route to weight loss is through a diet low in processed carbohydrates and high in beneficial nutrients.
Did you know, there are actually foods that heal?
Saturated fats, Amino acids, Vitamins and Minerals ALL contain their own Healing Powers (or properties). Amino acids can help you sleep which in turn improves mental health and allows the body to heal itself (with the aid of other amino acids, vitamins, minerals and phytonutrients). They also provide a multitude of other benefits throughout your body including protein synthesis, metabolism improvements, boost your immune system…
But these nutrients are vastly outweighed with the consumption of wheat-based foods. And if you also happen to be Gluten-Intolerant, you’ll be pleased to know you can improve your health aswell as lose weight. A healthy low-carb diet can help you reduce your gluten intolerance – which typically stems from an excess consumption of wheat-based products.
Balanced, Healthy Low Carb Diet
Focus on a balanced, nutrient-dense diet that includes a larger volume of low-carb, micronutrient-rich meats, vegetables and fruits.
Micronutrient-rich meals like grilled Chicken Fillet with Fresh Salad, Cherry Tomatoes, and Boiled Egg boost metabolic processes while being low in unnecessary carbs that can add to fat storage.
You may hear / be told that grains are healthy. The trouble is they can also have a high carb count and/or have a higher glycaemic index. High Glycaemic Index (H.G.I) foods cause an increase in insulin levels to counteract the carbohydrate source. Elevated levels of insulin cause fat storage (insulin is known as a fat storing hormone).
Avoid highly processed foods, sugary beverages, and excessive consumption of high-calorie, low-nutrient items.
Avoid Sugary Drinks and Highly Processed foods to lose weight.
[With the demand for healthy eating and balanced diets being so high, corporations are cashing in with “false / misleading advertising and nutritional information”! Food manufacturing companies “clearly” state a small summary of the nutrients in any given food product. However, be aware that the processes used to create said food (and the way nutrients are listed) may lead to false identification of the actual nutritional information.]
What is a Balanced Diet?
Essentially, a balanced diet is one where there are sufficient micronutrients (vitamins, minerals, amino acids, antioxidants and phytochemicals) to fuel the metabolic, endocrine, immunity systems etc within the body. A healthy balanced diet does so much more than cause (and maintain) weight loss. A healthy balanced diet supports cardiovascular health, metabolic health, brain health, immunity system health and cellular regeneration throughout the body.
Balanced Diets come in a Variety of guises. Salmon with a side salad is just one excellent example of a healthy balanced meal providing healthy fats and proteins.
This is in addition to the anti-inflammatories, vitamins and minerals in the salmon together with the numerous vitamins, minerals, amino acids and phytonutrients in the salad.
The actual source of proteins could be eggs, beef, lamb, pork, chicken, turkey, other fish and shellfish. Not forgetting vegetarian sources of proteins.
All these have a synergistic effect of supporting each other in our many functions.
Understanding the impact of your dietary choices isn’t just about numbers — it’s about transforming your life. For more insight into the powerful reasons to lose weight and choosing a healthier lifestyle, read 12 Reasons to Lose Weight
Weight Loss Tip #2:Portion Control
Portion control is a fundamental aspect of successful weight loss and long-term weight management. By focusing on high-micronutrient diets, individuals can naturally reduce their intake of unhealthy carbohydrates while still feeling satisfied and nourished. This approach not only supports weight loss but also promotes overall health and well-being.
Portion control is critical when serving carbohydrate rich foods such as rice, root vegetables (potatoes, carrots, swede, beetroot etc), and of course any pasta (which should be avoided or reduced to a minimum due to its high-carb, anti-nutrient nature) you may use.
As an example, during my weight gaining marriage I would measure out 3/4 cup of dried rice per person. This provided a substantial base for the chilli I would serve on top……
Chili con carne served with white long-grain rice. Managing / reducing portion sizes of carbohydrate rich foods (rice and pulses) can be extremely effective in weight loss and weight management.
However, research into nutrition reveals excess carbs are stored as fat. This fat (from the glucose consumed) is typically stored in your abdomen causing belly fat (just one of the reasons I had piled on so much weight). Following this research any carbs consumed are strictly limited. In the case of rice it is 75g dry weight per person. Following this new limitation regime I have managed to reduce the excess carb intake and maintain lower fat storage levels – healthy weight management!
By reducing your carbohydrate intake, you inherently reduce the volume of glucose in your blood AND the volume of excess carbs that are stored as fat.
“Monitoring portion sizes can be crucial. Even healthy foods can lead to weight gain if consumed excessively. Be mindful of serving sizes and use smaller plates to help control portions and reduce the likelihood of overeating.By reducing your carbohydrate intake, you can limit the volume of glucose in your blood, reducing the volume of insulin needed to process the carbs AND reduce the volume of fat stored in your fat cells.”
Weight Loss Tips #3: Regular Exercise
What are the 7 Tips for Weight Loss (according to science) would not be complete without a section on physical exercise. Physical activity (especially fat burning exercises) is one of the top fat loss tips. Even if you were to successfully reduce body fat without exercise, you may discover you have loose, flabby skin. The skin (the body’s largest organ) also needs to be toned and exercised.
However, be aware of the notion that cardiovascular exercise is good for weight loss – it isn’t. Numerous scientific researches into cardiovascular vs hiit workouts (see below) show that HIIT is far more effective at weight loss. Repeated long, slow, boring cardio (walking, jogging, treadmills etc) can actually stress your body and cause your body to store more fat than it burns through this type of exercise due to the increase in the stress hormone – cortisol. Elevated levels of cortisol signal the brain to store more fat as a reserve for the next time it is under stress of long slow runs / treadmill sessions.
High Intensity interval training and / or strength training burns fat faster than long slow boring endurance exercise like jogging.
While aerobic exercises help burn calories, they can also form smaller but harder muscles (think Bruce Lee vs Arnold Schwartzenegger, Dwayne Johnson et al) while strength training and bodybuilding aids in building larger muscle. Muscle building requires higher volumes of carbohydrates (as glucose), amino acids and proteins which can boost metabolism and fuel fat loss (not all the excess weight will disappear as a portion of the excess fat will be used to fuel the muscle growth).
Big muscles consume more energy (glucose and proteins) than smaller muscles.
🔥 Need Motivation? Check out my most shared article: 12 Reasons to Lose Weight Discover the life-changing benefits that go way beyond the scales!
Weight Loss Tips #4:High Intensity Interval Training (HIIT)
A hiit workout for fat loss is highly effective at burning fat and is very time efficient. These short, intense bursts of exercise, followed by brief rests, elevate your heart rate (cardiovascular effect and benefit), boosts metabolism and burn calories even after your workout has ended. HIIT combined with a healthy low-carb diet can transform your body and potentially see a nominal weight loss of 1-2lbs overnight.
In just 7-10 days a concerted effort to lose weight with a healthy low-carb diet and exercise (like hiit) could see you lose 7-10lbs with no jogging or counting your way to an exhaustive and ineffective 10,000 steps/ day.
I personally used this method (combined with a reduction in highly processed foods and lifestyle stress) to lose 3lbs in 24 hrs!
Muscle Building through high intensity interval training (HIIT) burns fat fast for rapid weight loss.
Weight Loss Tips #5 : Hydration
“Drinking water can aid in weight loss. Research has shown that drinking water before meals can reduce calorie intake, and staying well-hydrated can help support your body’s metabolic processes.“
Water helps with weight loss by removing inflammatory toxins from your body and helps increase satiety.
However, drinking chilled or iced water can have a negative effect on your health and can even be fatal!. Recent research studies have revealed the potentially devastating results of drinking chilled water – especially in a hot climate or when the body is at a raised temperature (due to physical exercise).
Weight Loss Tips #6: Quality Sleep
“Poor sleep is linked to weight gain. Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hunger hormones, leading to increased appetite and potential weight gain.“
7-8 Hrs of quality sleep is beneficial for the body to recover from the days events and supports weight loss
Quality sleep can be achieved through and energetic workout, increased levels of Serotonin from a micronutrient rich diet and reduced stress levels.
Weight Loss Tips #7:Behavioural Changes
“Adopting healthier habits and mindful eating practices can significantly contribute to weight loss success. This involves mindful eating, avoiding emotional eating, and being conscious of triggers that lead to overeating.“
Behavioural changes are another essential section in the question What are the 7 Tips for Weight Loss (according to science). Behavioural changes are critical to undo the damage caused by carb rich and inflammatory diets. These behavioural changes can be as simple as slowing down as you eat your meal. Chew each mouthful at least 10 times. Nuts (Brazil nuts, walnuts, pecans, almonds, hazelnuts etc) should be chewed at least 20 times to release the multitude of micronutrients contained within.
Brazil nuts are full of metabolism boosting and immunity strengthening Selenium. Chew nuts at least 20 times for effective absorption of nutrients!! This then breaks down the nuts into a paste that can be easily digested in the stomach for greater absorption of the nutrients into the body
Behavioural changes can also include sitting upright at the dinner table to eat your meal instead of slouching in the sofa in front of the tv, trying to vary your eating routine with intermittent fasting. Research studies reveal that many Americans do not have any metabolic flexibility – that is to say they cannot switch form one source of fuel (ie carbs as glucose) to fats and continue their ever increasing cycle of obesity.
Brief periods of fasting (over 12 hrs) can encourage the body to find alternative sources of fuel (ie fats). Recent research reveals fasting generates the best results after 15 hours. A 12 hr fast (8hrs sleep followed by a 4hr delayed breakfast) initiates the fat release signals for the body to supply energy to the brain as glucose and ketones.
What are the 7 Tips for Weight Loss?
The above 7 tips for weight loss are just the pinnacle of the preverbial iceberg that is weight loss. While using just a few of the above tips can lead you to fast initial fat loss (as I do in my weight management regime), there are many more fat loss tips awaiting to help you on your journey.
While these 7 weight loss tips form the core of a healthy weight loss strategy, it’s often why you’re doing it that keeps you going. If you’re searching for clarity and motivation, check out 12 Reasons to Lose Weight — they’ll help reignite your drive and remind you why this journey matters.
Of the above tips Calorie counting with a healthy low-carb diet should be your first port of call to replenish your missing vitamins and minerals. When we look at the science behind our body, obesity is typically caused by being malnourished. That is to say obese people are not consuming enough vitamins and minerals to fully support the metabolic processes within the body. Increasing your supply of micronutrients (vitamins and minerals) while reducing the excess carbohydrates will initiate a reduction in fat storage, a higher metabolic rate and lead to increased overall health and that all important weight loss.
Fat Loss Quest focuses on proven healthy weight loss methods. Healthy weight loss methods that helped me to lose weight fast naturally and permanently. Following these tips and my guidance, you will also learn how to lose weight fast, naturally and permanently.
Remember, you can lose weight fast and naturally, but sustainable weight loss takes commitment over time and beyond the initial loss. While individual results can vary (it is down to your personal focus, commitment and sacrifices you make for the sake of your health (and those of your friends and family).
During the course of my life and specifically in regard to nutrition and weight loss, I have come across many disparities between healthcare professionals and their clinic / healthcare institute based policies. Very few of these so-called health professionals show true knowledge of the subject and many more are stuck in a 30 yr old belief system that undermines many up-to-date health and nutrition studies.
“Always consult a healthcare professional before making significant changes to your diet or exercise routine, especially if you have underlying health conditions or specific dietary needs.”
The keto diet, is a popular diet that has helped 000’s worldwide lose their excess weight and live a healthier life. There are numerous reports and televised interviews revealing individual success stories from people who have benefited from the keto diet for weight loss and to improve their health and lifestyle. In this post I reveal how to get your custom keto diet plan in 3 easy steps. Firstly let’s quickly recap on what the keto diet is and how does it work. Below this quick recap are links to get your custom keto diet plan in 3 ways.
What is the Custom Keto Diet and How Does it Work?
The keto diet (short for ketogenic diet) was originally developed by trial and error as a means to feed patients suffering from mental health problems – patients that were starving through (and following) a seizure. Doctors discovered that a diet rich in saturated fats improved brain health and cognitive abilities whilst also supplying essential nutrients to the brain.
Ketogenic diets work by reducing all unnecessary carbohydrates from your diet and encouraging the body to release ketones from the liver for use as an alternative fuel. By reducing the carbohydrate intake to a minimum, you can then begin the process of reducing water retention and burning off that excess / stored fat.
During this process the diet protocol also helps increase your metabolic rate and fat burning potential – through the increased ingestion of health giving micronutrients.
While the Ketogenic diet is a great diet for weight loss and to alleviate many health problems, the Custom keto diet is also personalised to Your Own lifestyle and nutritional needs (as discussed in the video).
Further studies revealed the metabolic process of ketosis actually helped people to lose excess fat….
How Ketosis Causes Weight Loss
Ketosis happens when our bodies are effectively starved of carbohydrates. Normally, carbohydrates are converted into glucose for distribution to our muscles for energy, electrolytes for hydration and bones for strength. Excess carbohydrates are then stored as fat deposits. But we only need a limited supply of carbohydrates to perform these functions.
By reducing the carbohydrate intake, the body becomes starved of carbohydrates and turns to the stored fat as a source of energy – stage #1 of the fat loss process. During this process, the body is signalled to release ketones (a form of fat) from the liver as fuel for the body to replace the glucose sourced from the reduced carbohydrate intake. Ketones do not contribute to fat storage.
The problem with many diet plans (including ketogenic diet plans) is that they can be rigid in format and not respective of your individual dietary needs, preferences and lifestyle. Many diet plans also force you to source your own nutritional needs and meals which can be frustrating if you do not know what you actually need and / or how to shop or prepare the meals.
That is why the Custom Keto Diet was created – it’s a tailored approach to the ketogenic diet that is personalized to your individual needs and goals. This allows for a more sustainable and effective weight loss journey. Keep reading to learn more about how the Custom Keto Diet can help you achieve your health and weight loss goals.
How to get Your Custom Keto Diet Plan in 3 Easy Steps….
Fortunately, Rachel and her team of keto experts have created a number of ways for you to get your custom keto diet plan…..
Visit our hosted personalised keto diet intro page to provide Rachel and her team with insights into your lifestyle and dietary needs. Use of these links will lead you to the official sales pages for the custom keto diet on clickbank (Fat Loss Quest does not handle transactions for 3rd party products – you will be directed to the vendors official page on clickbank for that).
Mar 16, 2021 … This means you get to have a guided list of knowing what to eat, also customizing your meals depending on your food preference. The meal plans …
How to Get Your Custom Keto Diet plan – Watch this video to Get Your Personalised Custom Keto Diet Plan
From here, they will provide you with a customised ketogenic diet plan based around your own personal food / nutritional requirements and your lifestyle.
Alternatively, you can take their 7 day trial for Just $1:00. This way, you can test the custom keto diet without any risk and potentially lose 7 -10lbs in your first week as many keto dieters do. If the diet is not working for you, you are welcome to discuss any issues you have with their team of experts to come up with a more personalised diet plan for you.
Visit their quiz page to determine the best diet plan for you with your own nutritional needs and preferences taken into consideration together with your lifestyle. For diets to be truly effective, they need to work within your nutritional interests and lifestyle.
Want to learn more about the custom keto diet before taking the big step? Download our free keto diet recipe book created by Rachel and her team of expert keto chefs and nutritionists to gain a sample of the delicious and easy meals they have in store for you.
19 Deliciously easy keto recipes from light and delicious snacks and milkshakes to hearty beef casseroles. There’s no starving on the custom keto – just pure and healthy nutrition to fuel you up, burn that excess fat and improve your health.
Are you tired of scrolling through endless weight loss articles, getting confused about fat loss vs weight loss? Well, today we’re diving into the science behind these two concepts and shedding light on the myths surrounding them. Get ready to understand the difference between fat loss vs weight loss and unlock the secrets to a healthier, more vibrant you.
Firstly, before we get into the discussion, lets clarify a very important aspect of this discussion and the principles involved in Fat Loss vs Weight Loss.
What is Fat: Decoding the Science Behind Weight Gain
At its core, fat is the body’s natural way of storing excess energy derived from the food we consume. When we consume more calories than our bodies need for immediate energy expenditure, the excess calories are converted into triglycerides – the building blocks of fat. These triglycerides are then stored within specialized cells called adipocytes, which make up our body fat.
Fat Cell Clustering Causing Obese Fat Tissue
Adipocytes, often referred to as fat cells, cluster together to form adipose tissue – the tissue you can feel and pinch. As we consistently consume excess calories, these adipocytes (fat cells) expand to accommodate the accumulating triglycerides.
This expansion leads to weight gain and a gradual increase in body fat percentage.
Understanding the intricacies of fat accumulation empowers us to make informed choices about our diet and lifestyle. By adopting a balanced approach that aligns our calorie intake with our energy expenditure, we can maintain a healthier body composition and prevent the excess storage of fat. Remember, the key lies in striking the right balance between the energy we consume and the energy we burn through physical activity.
However, we need to be aware that there are 3 types of fat ; visceral, subcutaneous and brown fat. Subcutaneous fat is the fat deposited in the hypodermis layer under the collagen / elastin layers in the skin (see illustration -“Cell Structure” below.
Understanding Fat Loss: Delving into Adipocytes and Antioxidants
Losing fat is more than just a numbers game – it’s about understanding the intricate processes happening within your body. Enter adipocytes, the specialized cells that store fat. Fat loss occurs when these adipocytes release their stored fat, resulting in a leaner body composition.
But how does it happen? Let’s look under the surface of your skin to reveal the actual structure of our skin and the cellular structure that makes up our skin. Here you will understand how nutrition can improve not only health (and weight loss) but also improve our skin condition and take years off our looks. You will learn about collagen, elastin, hyaluronic acid and where your subcutaneous fat cells (adipocytes) are and effects of poor nutrition and good nutrition on these cellular structures.
Understanding the Cellular Structure of Skin, Collagen, Elastin, Hyaluronic Acid and the Fat Cells (Adipocytes)
Before we go into the workings of the fat cells (adipocytes), we need to understand where they are in our bodies and how they affect our appearance (weight gain, obesity and skin wrinkles).
In the diagram below we can clearly see the cellular structure of our skin with the outer layer (epidermis) at the top, the Dermis (central) containing the collagen fibres forming structure, the elastin to help keep skin tight and fresh while also controlling and reducing wrinkles, the hyaluronic acid and the fibroblasts.
Below this we can see the Hypodermis which contains the subcutaneous fat cells. It is this subcutaneous fat that gives rise to initial weight gain in endomorphs and (in the abdominal area) belly fat.
Collagen, Elastin and Hyaluronic Acid
Collagen / Callogen, Elastin and Hyaluronic acids are the main stay of healthy skin. You will no doubt have seen numerous commercials for skin products / topical creams to help in reducing wrinkles in the epidermis that provide collagen and hyaluronic acid.
Did you know, Collagen can be sourced naturally and at much lower costs than the aformentioned creams? Collagen is made up of proteins, which in turn are built from amino acids in your diet.
Simply improving your diet can improve the collagen, elastin and hyaluronic acid in your skin to make you look 10 years younger
Collagen: Creation, Uses and Benefits
Collagen, a structural protein, derives its name from the Greek word “kólla,” meaning glue, underscoring its role in maintaining tissue integrity. Formed through the synthesis of amino acids like glycine, proline, and hydroxyproline, collagen is a crucial component in skin, bones, tendons, and ligaments. Its molecular structure imparts strength and elasticity to connective tissues.
Beyond structural support, collagen plays a pivotal role in fortifying various bodily functions.
In terms of immunity, collagen aids in the production of antibodies, bolstering the body’s defense mechanisms. Cardiovascular health benefits from collagen’s contribution to arterial structure and elasticity, potentially reducing the risk of arterial stiffness.
Digestive health is enhanced as collagen supports the integrity of the gut lining, preventing permeability issues. Moreover, collagen is renowned for promoting healthy skin by maintaining moisture and suppleness, reducing wrinkles and promoting a youthful appearance.
Embracing collagen-rich foods (foods that contain a high volume of collagen creating nutrients like amino acids brings diverse health advantages, encapsulating a holistic approach to well-being.
How do Fat Cells Affect the Skin?
Uneven fat cell growth significantly influences skin appearance, contributing to phenomena like cellulite or “cauliflower skin” and wrinkles. As fat cells expand irregularly, they exert pressure on surrounding collagen and elastin tissues.
Wrinkle Formation and Cellulite
As fat cells expand irregularly, they exert pressure on surrounding collagen and elastin tissues
This uneven stretching creates a distorted surface, resembling the texture of cauliflower, and compromises the skin’s natural elasticity. Over time, repeated strain on these connective tissues leads to the formation of wrinkles.
Maintaining a balanced lifestyle that includes proper nutrition and exercise can help regulate fat cell growth, preserving the integrity of collagen and elastin for smoother, healthier skin and reducing the likelihood of the “cauliflower skin” effect.
A Healthy Physique with Taught Skin is a Primal Condition – Proof of Fitness to Mate!
While we have become more understanding and tolerant towards weight gain and unhealthy living with poor skin condition and looks – skin, physique and appearance are still important factors in human society deriving from our primal and ancestral lifestyle dating back to the caveman era.
Health and fitness are signs of good mating opportunities and successful reproduction of healthy genes in future generations forming part of our existing 12 reasons to lose weight.
Do not be fooled – cellulite is not sexist! It can (and will) form in both men and women!
The Fat Cell (Adipocyte): Understanding Fat Storage and Energy Release
Imagine adipocytes as tiny storage units packed with fat molecules. When your body needs energy, it signals these cells to release the stored fat. This fat then enters the bloodstream and is transported to the muscles and organs within the body including the brain, where it’s burned for energy. Here’s where antioxidants come into play.
Antioxidants, those incredible compounds found in various foods like berries, green tea, and dark chocolate, are known for their cell-cleansing properties. When you consume antioxidants, they help cleanse the surface of the fat cell (the membrane) improving the efficiency of energy transfer into and out of the fat cell.
Antioxidants neutralize harmful free radicals that can damage cells, including adipocytes. By cleansing these cells, antioxidants make them more efficient in energy processes, contributing to effective fat loss.
Decoding Weight Loss: More Than Meets the Eye
Our individual weight is a sum of everything within our bodies – bones, muscle, brains, organs, skin, vitamins, minerals, water and fat. Weight loss (as opposed to fat loss), encompasses more than just shedding fat. It can include a combination of fat loss, muscle loss, bone loss, organ loss and water loss. Consequently, weight loss can include the loss of a body part.
“Weight Loss Can Include Organs and Limbs aswell as Fat“
Now, let’s address a fascinating aspect of weight loss. We can lose weight simply by losing a body part. While it’s true that amputating a limb or undergoing surgical removal of certain body parts will result in weight loss and a lower number on the scale, the implications are not as positive as they might seem.
Losing a limb, for instance, doesn’t equate to losing only fat. Muscle tissue and bone contribute significantly to your body weight. Moreover, such drastic measures can lead to psychological and physical challenges that overshadow any perceived benefits. The key is to focus on sustainable and healthy ways to achieve your weight and fat loss goals.
While many embark on crash diets and extreme measures in pursuit of rapid weight loss, the result might not be as favorable as expected. Losing muscle mass can lead to a slower metabolism and an overall weaker physique.
In Conclusion: Understanding Fat Loss vs. Weight Loss
In our goal of “losing weight” it is imperative we actually focus on losing fat. It is the excess fat that needs to be lost. So, when you settle on a suitable method for weight loss, ensure you are only losing the excess fat and remember the following in your journey.
Weight Loss encompasses the loss of mass from our bodies including Skin, Bone, Fat, Internal Organs, Muscle and Water
Fat Loss is Defined as a Loss of Fat from the Adipocyte ( Fat Cells) contained within our bodies under the skin and can be either subcutaneous fat (fat stored just below the skin or visceral fat (fat stored deep within the body and typically surrounds the internal organs restricting their purpose).
How do We Lose Fat?
How we lose fat is, then, a process of eating certain foods that reduce our excess energy intake and actively nourish and contribute to increasing our metabolism without causing the storage of excess fat. Subcutaneous fat (the fat in the hypodermis layer of skin) is relatively easy to lose compared to visceral fat which lies deep inside the body surrounding the internal organs. Brown fat is beneficial and actually helps us to burn more subcutaneous and visceral fat.
Consuming natural, raw foods that are rich in beneficial nutrients also helps cleanse our body of the toxins – toxins that are deposited in our body created through metabolism, ingestion from environmental factors (pesticides and other toxic chemicals, plastics from degraded packaging) digestion and the many other physiological processes.
In the grand battle of fat loss vs. weight loss, the true winner is a holistic approach that prioritizes your overall health and well-being. While fat loss targets those stubborn fat cells and utilizes beneficial nutrients and antioxidants to free up the stored fat as energy, weight loss actually involves a combination of losing skin, bone, fat, muscle, and water loss.
While we want to lose excess fat (fat loss) we do not want to lose muscle mass or bone density. The real target is to reduce the volume of fat stored in the fat cells, reduce inflammation and excess water retention.
Remember, drastic measures like losing body parts might lead to unexpected consequences.
A balanced diet, regular exercise, and sustainable lifestyle changes are your best allies. Focus on nourishing your body and embracing the transformation that comes from within. Because when it comes to fat loss vs. weight loss, the ultimate victory is achieving a healthier and happier you ( just 1 of the 12 reasons to lose weight).
Related Questions / FAQ’s to Fat Loss vs Weight Loss
Is it better to lose weight or lose fat?
This question is surprisingly important. While weight loss is important (assuming you are overweight), it is always better to lose excess fat (both subcutaneous and visceral fat). Losing the excess fat will cause a natural loss in weight AND improve many aspects of your health including cardiovascular, immunity and digestive systems. By losing the excess fat, you may also find your cognitive skills improve with increased brain health, relationship health will improve as will other aspects of your life (see 12 reasons to lose weight )
Can I Lose Fat Without Losing Weight?
In short – no. You cannot lose fat without losing weight. Your body weight is the total weight of everything within your body. Your total body weight includes, skin, bones, brain matter, cartilage, organs, muscle mass, water and waste products. By losing fat you are losing just that….excess fat stored in your abdomen and around your body. This fat loss inherently causes weight loss.
Losing weight through a healthy diet (and preferably exercise aswell) you will also lose excess water caused from water retention (excess carbohydrates and poor dietary / lifestyle choices cause water retention – predominantly in the legs).
Is there a Difference Between Burning Fat and Losing Weight?
While burning fat and losing weight are related, they are distinct processes. Burning fat specifically refers to the metabolic process where the body uses stored fat as a primary energy source. This often occurs through activities like exercise and a balanced diet. On the other hand, losing weight encompasses various factors, including fat loss, muscle loss, and water weight. Weight loss can result from a combination of fat and muscle reduction, as well as changes in fluid levels.
It’s essential to focus on sustainable practices for fat loss, such as a healthy diet and regular exercise, to promote long-term well-being. Simply losing weight without considering the composition of the loss may lead to muscle depletion and an unhealthy approach. Therefore, understanding the nuances between burning fat and overall weight loss is crucial for adopting a holistic and effective approach to fitness and health.
How Do I Know I am Burning Fat?
Determining if you’re burning fat involves recognizing certain signs and employing various methods…. Firstly, during cardiovascular exercises, an increased heart rate and sustained effort may indicate your body is utilizing stored fat for energy. Feeling a gradual warmth or sweating during a workout can also suggest fat burning. Monitoring your breath can be insightful; if it’s slightly labored, it may signify a reliance on fat as a fuel source. However, cardiovascular exercise may not be the optimum exercise for weight loss.
Effective fat burning exercises require the body to use multiple groups of muscles at the same time – cardiovascular exercise rarely uses more than 2 muscle groups. In the case of endurance type exercise, scientific studies reveal this type of exercise can lead to excess stress on the body causing elevated cortisol levels which in turn cause fat storage – not fat burning and people have been known to gain weight through endurance type exercise or cause “skinny fat” – a phenomena caused by the draining of fat cells without toning the muscles and skin causing loose rolls of skin in the abdominal area.
Additionally, tracking changes in body composition through methods like body fat percentage measurements or noticing a reduction in waist circumference can be indicative of fat loss.
Monitor your visual appearance – take a look in the mirror. If you see increased definition in your body – reduced waist size, muscular clarity and ribs / bones showing definition then you are probably losing excess subcutaneous fat. Losing visceral fat will typically show as a reduction in waist / torso circumference especially around the abdominal area.
However, individual responses vary, and these signs may not be definitive. Keep in mind that sustainable fat loss involves a combination of a calorie-controlled diet, regular physical activity, and sufficient rest. Consulting with a healthcare professional or a fitness expert can provide personalized insights into your fat-burning progress and overall health especially in regards to losing visceral fat. Visceral fat is more dangerous than subcutaneous fat!
Phil Here, Founding Author and Creator of Fat-Loss-Quest.co.uk
Have you been struggling with metabolism? Piling on the pounds, feeling generally “below parr”, Then this post might be just what you need to boost your health, metabolism and mood. Surprisingly 1 single mineral could be lacking in your diet reducing your metabolism and disrupting your whole life. In Selenium Benefits for Thyroid, you can learn how this simple mineral improves your overall health. In this post, you can learn which foods supply selenium in a natural diet form.
Selenium rich foods are a simple but powerful way to support your overall health and well-being. Backed by research, selenium is known for strengthening the immune system, supporting healthy thyroid function (which helps regulate your metabolism), and protecting the body against oxidative stress. As part of a balanced, nutrient-dense diet, getting enough selenium can make a real difference to how you feel, function, and even manage your weight.
To help you in your search for these nutritious foods, i’ve gathered a carefully researched list of wholesome, wheat-free, primarily low-carb options — complete with their selenium content — to help you easily add this essential mineral to your daily meals. It’s a smart, natural way to boost your wellness journey through better eating.
Individual nutritional values may vary. This depends on the geographic location and environmental conditions of the food source and cannot be 100% consistent. Scientific analysis / detection of nutrients in food sources may also have slight variances in the nutritional values.
Additionally, I have categorised the Sources of Selenium into the following groups :
Nuts and Seeds
Fish and Shellfish
Meat
Additional Sources
Selenium Rich Foods : Nuts and Seeds
1. Brazil Nuts
Brazil nuts are the reigning champions of selenium. Just 1 Brazil Nut provides your recommended daily intake of 55mcg selenium [1]. 100g of Brazil nuts provide 1920mcg Selenium / 100g. This equates to : 3491% Daily Value
“A small-scale 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease. After 3 months, the researchers noticed a reduction in inflammation and markers of oxidative stress.” [1]
A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults.
The findings of another 8-week-long study showed that taking a 200-mcg selenium supplement reduced insulin levels and improved insulin sensitivity in people with type 2 diabetes and coronary heart disease. The researchers also reported increased antioxidant capacity in the body. Enjoy them as a snack or sprinkle them on salads for a delicious and nutritious boost.
2. Sunflower Seeds
Not just delicious, sunflower seeds are also rich in selenium. 1 oz Sunflower seeds provide 32% of the RDI [3]. 100g Sunflower seeds provide 80.4mcg Selenium (146% Daily Value)
Sunflower seeds are also rich in Vitamin E providing 37% of the RDI. Sunflower seeds also provide [3]:
Zinc: 10% of the RDI (Recommended Daily Intake) Copper: 26% of the RDI Manganese: 30% of the RDI Folate: 17% of the RDI Pantothenic acid: 20% of the RDI
Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants.
Sunflower seeds can be enjoyed as a standalone snack or sprinkle them onto yogurt, in smoothies, or over your morning cereal. Interestingly, when sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores. [3]
Selenium Rich Foods : Fish and Shellfish
3. Yellowfin Tuna
Yellowfin Tuna is another excellent source of selenium providing approx 92mcg Selenium per 3oz serving. Yellowfin tuna is a valuable addition to any healthy eating / weight loss diet. Its high protein content supports muscle preservation and satiety – crucial for effective weight management. This fish is also rich in omega-3 fatty acids, which aid in metabolic health and reducing inflammation which helps with fat loss. Yellowfin tuna is a source of essential vitamins like B12, (helps boost energy metabolism) and minerals like selenium – beneficial for thyroid function.
Yellowfin tuna’s selenium content (77 mcg) is 110 percent of the daily value for a 2,000-calorie diet.
Yellowfin tuna also provides 24 percent of the DV for phosphorus — 236 mg and 375 mg of potassium which contributes 11 percent to the recommended daily intake for Potassium [2].
Not only a fantastic protein source, yellowfin tuna is a selenium rich food also brimming with proteins and essential fats. Grill or sear this fish for a delightful addition to your weekly menu.
Yellowfin Tuna is an excellent source of healthy nutrition and can be grilled, fried, served in a salad or with a variety of nutritious low carb vegetables for a very healthy meal. By incorporating yellowfin tuna into a balanced eating plan, you can support your weight loss goals while benefiting from its valuable nutrients.
[Note of Caution : Due to their long lives, Tuna can be higher in levels of Mercury absorbed from the ocean and the fish they eat. Enjoy tuna but be cautious of this Mercury which can cause brain damage.]
4. Mackerel (Atlantic)
Atlantic mackerel is a nutrient-rich fish that offers excellent benefits for health and weight loss. It’s an exceptional source of high-quality protein – essential for muscle maintenance and preservation. Mackerel can also aid in appetite control, aiding in weight management. Its omega-3 fatty acids, especially EPA and DHA, promote metabolic health and reduce inflammation (one of the primary causes of weight gain). Additionally, mackerel provides crucial vitamins like B12 for energy metabolism and selenium for thyroid function. Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients.
Mackerel (Atlantic) provides 51.6mcg Selenium per 100g [12].
Additionally, Mackerel also provide a wide variety of nutrients including 23.8 g Protein, Og carbohydrate, 401mg Potassium, 97mg Magnesium, 278mg Phosphorous, 18 amino acids and essential fatty acids including Omega 3.
Atlantic Mackerel also provide 18 Amino acids – essential for a variety of physiological processes.
Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients for healthy living and weight management. Mackerel, one of my personal favourites is delicious when simply filleted fresh and pan-fried in butter with a little lemon juice.
5. Herring (Atlantic)
Herring is an excellent source of selenium -1OO-grams of fillet provides 46.8 mcg (85% DV). A 143-gram fillet provides 122% of the daily value of Selenium (supporting thyroid health). Abundant in protein, herring aids in muscle generation and maintenance while also curbing hunger (vital for successful weight management).
Rich in omega-3 fatty acids, including EPA and DHA, Herring can foster a healthy metabolism and help to reduce inflammation.
Herring also provides essential vitamins like B12, essential for energy metabolism.
While herring is not a personal favourite, herring is a fantastic choice for those seeking weight loss or for weight management. Embracing herring in your well-rounded diet can effectively bolster your overall health while contributing to any weight loss endeavors.
6. Salmon (Atlantic Farmed and Wild)
Atlantic salmon is a nutritional powerhouse, offering an array of health benefits. Rich in high-quality protein, it supports muscle development and aids in satiety, beneficial for weight management. Atlantic Salmon provides 75-85%* DV Selenium depending on source (farmed or wild). Consuming this fish provides a balance of essential proteins, healthy fats, and essential nutrients, making it an exceptional choice for overall well-being.
*Farmed Atlantic Salmon provides 41.4 mcg (75% DV) Selenium.
Wild Atlantic Salmon provides 46.8 mcg (85% DV).
The significant omega-3 fatty acid content, particularly EPA and DHA, promotes cardiovascular health, reduces inflammation, and supports brain function.
Salmon is a powerhouse of beneficial nutrition including anti-inflammatories and anti-oxidants like Selenium. Salmon can be enjoyed in many ways – pan fried, smoked and baked to name but a few. Whole salmon cooked and presented on a platter is a delight to see.
7. Swordfish
Swordfish is exceptional for its selenium content providing 68.5 mcg (125% DV) per 100g portion and is a remarkable addition to a healthy diet, offering a variety of health benefits.
In addition to the substantial selenium content, Swordfish is rich in omega-3 fatty acids, specifically, EPA and DHA. Omega-3 fatty acids aid in cardiovascular health, reduce inflammation, and support cognitive function.
Its generous protein content supports muscle growth and appetite control, which is advantageous for weight management. Incorporating swordfish into your diet provides essential proteins, healthy fats, and crucial nutrients, making it a valuable choice for overall wellness. The flesh in swordfish is white, firm and arranged in a circle within the fillet. My first encounter of eating Swordfish was on holiday in Malta. Swordfish is excellent barbecued but equally pan fried in butter.
8. Snapper
Snapper is a valuable inclusion in a balanced diet, presenting an array of health advantages. Snapper also boasts significant selenium levels providing 49 mcg (89% DV) per 100g portion. Selenium rich, Snapper (with its delicious white flaky flesh), could be a pivotal fish in your healthy eating / weight loss endeavours. Its Selenium content is recognised recognized for its antioxidants, bolstering immune function and thyroid well-being.
With its notable protein content, it aids in muscle upkeep and appetite regulation, promoting effective weight management. The considerable presence of omega-3 fatty acids, including EPA and DHA, contributes to heart health, inflammation reduction, and cognitive support.
Integrating snapper into your dietary choices delivers essential proteins, beneficial fats, and vital nutrients, making it a smart choice for overall health enhancement. My first introduction to Snapper was in a Chinese dish with it being steamed whole with a small variety of vegetables.
9. Oysters
Oysters (like them or not) are another superfood rich in a variety of essential vitamins and minerals. A 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides 56% Daily Value for Selenium [6].
Oysters also provide a MASSIVE 555% of the Daily Value intake of ZINC ( a potent antioxidant), 538% of the DV of Vitamin B12, and 493% of the DV of Copper!
These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, including regulating inflammation, supporting heart and brain health, and protecting against type 2 diabetes [6].
Not sure about fresh oysters? Smoked Oysters are also available and are delicious – I know! So next time you’re out for a nice meal at the seaside or your favourite seafood restaurant, try sharing a plate of oysters or a seafood platter with Lobster, Languistine, Scallops and Oysters for a true seafood treat bursting in proteins, vital vitamins, minerals and antioxidants!
10. Clams
Clams are a fantastic addition to any healthy eating / weight loss-focused diet due to their low calorie and fat content, making them a great source of high-quality protein. What truly sets them apart is their impressive selenium content – Clams provide 64 mcg (116% DV) Selenium per 100g. Just 3oz (85-gram) serving provides 99% of the daily value of selenium.
With their delicious flavour and dense nutrient profile (including the powerful antioxidant selenium which helps maintain the thyroid and fuel metabolism) clams could be a prime mover for your health and any weight loss endeavours.
Selenium, a vital trace mineral, plays a pivotal role in supporting a healthy metabolism and thyroid function. Furthermore, it acts as a powerful antioxidant, helping to protect cells from oxidative stress.
Incorporating clams into your meals not only provides a delicious and satisfying option but also ensures you’re benefiting from this essential nutrient. Make clams a regular part of your weight loss journey to promote overall health and vitality. Clams can be eaten in a variety of ways. A popular choice for many is Clam Chowder (a rich and hearty white stew made with clams). Alternatively, the can be pan-fried in butter with a little lemon juice or garlic butter.
11. Lobster
Lobster is an excellent choice for individuals focusing on weight loss, as it offers a delectable, low-calorie protein source. This nutrient-packed seafood is not only satisfying but also a great addition to a balanced diet.
Rich in vital nutrients with that delicious and exotic appearance and delicate flesh, Lobster should form part of your healthy eating diet. Lobster provides numerous essential vitamins and minerals including a Whopping 73.1 mcg (133% DV) per 100g Selenium.
Including lobster in your weight loss plan not only enhances the flavor of your meals but also ensures you’re reaping the benefits of this essential nutrient. Prioritize lobster for a delicious and nutritious approach to weight management.
My personal favourite is the tail – delicious cooked in a variety of meals – steamed, pan fried, or baked (Lobster Thermidor is a delicious dish as is Lobster Mornay, albeit somewhat outdated).
12. Octopus
Surprisingly, Octopus is also rich in selenium (amongst other vital nutrients) and provides 89.6 mcg (163% DV) Selenium per 100g. Octopus is a superb choice for those seeking weight loss, offering a lean and flavorful protein source. It’s a nutrient-rich seafood that’s not only delicious but also highly nutritious.
Just 3oz of Octopus (85-gram) offers 139% of the daily value of Selenium.
Incorporating octopus into your weight loss regimen not only adds variety to your meals but also ensures you’re benefiting from this essential nutrient.
My first try of octopus was on holiday in Malta. I asked the waiter for something local – he offered a pasta bake with tomatoes and a variety of locally sourced seafood. I can honestly say it was delicious! The octopus was soft and delicate – not chewy as I imagined. Pleasantly surprised is an understatement!
As an alternative, try a refreshing octopus salad with mixed greens, cherry tomatoes, red onion, and a zesty vinaigrette for a satisfying and nutritious meal that supports your weight loss goals.
Selenium Rich Foods : Meat
13. Turkey
Turkey, as with most poultry (especially free range / pasture fed) are healthy sources of many nutrients – not just protein. Turkey also provides a healthy dose of 17mcg Selenium per 100g roasted with skin on [4]. Turkey also provides 31.9g protein per 100g serving (roast with skin on). Roast, grill, or include it a fried rice dish or chow-mein for a versatile and nourishing option.
Tip:When roasting any poultry, place in roasting tin resting on the breast fro 30 – 40 minutes. This allows the fats in the back to soften and run down through the meat into the breast with other juices. Rotate the bird onto its back after 45 minutes (30-40% total cooking time) and continue cooking until the juices run colourless form the thickest part of the joint / breast and the skin is brown and crispy. Cooking the bird this way creates a succulent moist breast full of flavour and prevents food poisoning from raw white meat.
Deliciously festive roast turkey with redcurrants and blueberries. A festive favourite that can be enjoyed as a healthy meal with a selection of low carb root vegetables, greens and carrots for a truly healthy meal.
14. Chicken
Chicken is an extremely flexible meat that can be used in a wide variety of dishes including the traditional roast. In 1x 3oz (85g) portion, Chicken provides 36% of the DV of Selenium in addition to the protein, vitamins and other minerals. For the same size portion, Chicken also provides a healthboosting 51% of the Daily Value Niacin [7].
Chicken, a lean and protein-rich meat, is also a selenium rich food. Roast, pan-fry, grill, or add it to soups for a versatile culinary choice.
Chicken is also rich in B vitamins like niacin and vitamins B6 and B12, which play central roles in energy production, DNA synthesis, and brain health [7].
15. Ham
Ham (roast or boiled) is now an excellent meat addition to your healthy eating / weight loss endeavours. Ham used to considered as a “none-lean” source of protein due to the content of saturated fats. However fats have been re-evaluated and are now an essential nutrient for any healthy eating / weight loss diet. Ham also provides a rich source of selenium for thyroid and metabolic health. A three-ounce (85-gram) serving of cooked lean ham leg supplies 77% of the daily value for selenium.
Roast ham can be a valuable addition to a weight loss-focused diet, providing a flavorful and protein-rich choice that’s relatively moderate in calories. This savory meat option offers essential nutrients and versatility in meal preparation. Ham is a great source of proteins and also provides 49.9 mcg (91% DV) Selenium for metabolic health aswell as an immunity boost.
Tip : To incorporate roast ham into your weight loss regimen, explore creative ways to enjoy it, such as roast ham with a fresh salad or fresh vegetables.
16. Pork Chop
Pork chops can be a beneficial inclusion in a weight loss-oriented diet, offering a satisfying and protein-rich option that’s relatively moderate in calories. Pork chops are also rich in Selenium and provide 45.7 mcg (83% DV) Selenium per 100g.
These meat cuts provide essential nutrients while being versatile and flavorful. Pork also introduces saturated fats into your diet that can improve overall health aswell as boost our weight loss endeavours.
These meat cuts provide essential nutrients (esp protein and selenium) while being versatile and flavorful.
Tip : To integrate pork chops into your weight loss plan, consider grilling or baking them with a selection of vibrant vegetables for a balanced and delicious meal. Pork chops can also served as part of a Mixed Grill with steak, lamb chops and eggs (or any other combination you prefer). Best with a low carb side of salad or green vegetables to reduce the overall carb intake.
17. Kidney (Pork)
Pig’s kidneys can be a valuable addition to a weight loss-oriented diet, offering a unique protein source that’s relatively low in calories. Pork Kidneys provide a Massive 312 mcg (567% DV) Selenium.
These nutrient-rich organ meats are not only distinctive in flavor but also hold nutritional benefits.
Notably, pig’s kidneys contain selenium, a vital trace mineral that supports metabolic health and thyroid function, playing a key role in overall vitality.
Pigs Kidneys can be enjoyed in a variety of dishes – from grilled, stir fried, added to stews, meatloafs etc.
To include pig’s kidneys in your weight loss journey, try a kidney stir-fry with colorful bell peppers, onions, and a dash of savory seasoning. This meal offers a balanced blend of flavors while providing essential nutrients to support your goals.
18. Liver (Lamb)
Rich in Selenium, Lambs Liver provides 111 mcg (202% DV of Selenium and can be a valuable asset to any healthy eating / weight loss-focused diet, offering a distinctive and nutrient-rich protein source that’s also relatively low in calories.
This organ meat is not only known for its unique flavor but also for its nutritional advantages. Notably, lamb’s liver contains selenium, a crucial trace mineral that supports metabolic health and thyroid function, playing a pivotal role in overall wellness.
TIP : To incorporate lamb’s liver into your weight loss journey, consider preparing a flavorful liver and onions dish with a side of steamed vegetables. This meal provides a flavorful and nutrient-dense option to support your weight loss goals. Alternatively, for a softer, more delicate texture, try stir-frying with spring onions for a couple of minutes. Liver is a great food but can be tough if overcooked – hence my suggestion for a quick stir fry as this dramatically reducing the cooking time and results in a delicious, soft and juicy meat.
19. Eggs
Eggs, a nutritional powerhouse, contain selenium too. While not in the higher leagues of selenium rich foods, eggs are still an important and nutritious source of healthy nutrients. 1 Medium egg contains 12mcg (22% NRV) Selenium [5]. 1 Large egg provides 15mcg Selenium. Scramble, boil, or poach them for a delightful addition to your meals.
Eggs provide a valuable source of other nutrients too:
Eggs contain 56% NRV for Vitamin B12. Just 2 medium eggs will provide 112% of your Daily Nutritional Value for Vitamin B12. Vitamin B12 boosts the function of Folate (12% from 1 med egg) in cells for energy.
Eggs also provide a valuable source of Biotin (10mcg / 20% NRV) : Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function [5].
Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!
20. Cottage Cheese (1 cup – 20 mcg)
Cottage cheese is soft, white, and creamy. Cottage cheese is a fresh cheese – it does not undergo an aging or ripening process to develop flavor. While many regard it as “food for old women“, cottage cheese is a very useful addition to the kitchen pantry and your diet. Made from cows milk, Cottage cheese is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties [8].
Creamy and protein-packed cottage cheese is another dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits. Strawberries make an excellent choice to pair with cottage cheese and can even be blended together with a natural Greek yogurt and a dash of vanilla extract for a delicious, summery smoothie!
A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides 19% Daily Value of Selenium [8] and 29% of the Daily Value (DV) Vitamin B12 [8].
Creamy and protein-packed cottage cheese is a dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits.
TIP: Try 4 fresh strawberries with 1 cup of cottage cheese as a delicious and nutritious snack. In a rush? Blend the strawberries and cottage cheese together with~50g Natural Greek Yoghurt and a level teaspoon of Vanilla extract for a quick and delicious healthy smoothie.
AdditionalSources of Selenium
While the above list represents 20 top sources of selenium, there are additional sources we must also consider. While these may have reduced selenium content, they can provide additional nutrients and so are included in this additional list of selenium rich foods.
Tofu
Tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, extra (or super) firm. Tofu is also known as bean curd in English [11].
When prepared with calcium sulfate, Tofu provides 17.4 mcg Selenium per 100g equating to 32% DV.
However, while rich in selenium and being vegetarian, Tofu is made with soy milk. Soy milk (as with many soy based products) is not good for weight loss.
Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!
Brown Rice (1 cup cooked – 19 mcg)
Whilst many of us are used to seeing and consuming the refined and polished white rice, brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Due to the varying processes through different manufacturers, the levels of nutrition in brown rice vary more than in other foods. White rice typically provides 14% of the DV Selenium vs 27.3% of the DV for selenium in 1cup of Brown Rice [10].
A nutritious whole grain, brown rice is a valuable source of selenium. Use it as a base for stir-fries, salads, or as a side dish to complement your meals.
However, caution needs to be taken as brown rice is also rich in complex carbohydrates. Carbohydrates in all forms contribute to weight gain unless strictly regulated.
“Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t” [9].
Research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid.
Selenium in Chia Seeds
Chia seeds are a noteworthy inclusion in a weight loss-centered diet, offering a versatile and nutrient-dense option that’s particularly rich in fiber and healthy fats. These tiny seeds provide a feeling of fullness and sustained energy, making them an excellent addition to support weight management. Chia seeds provide 16mcg of selenium per oz, or about 28% for adults [13].
Chia seeds, a healthful alternative to bread, are also a good source of selenium. These tiny powerhouses can be added to smoothies, yogurt, or used as a topping for oatmeal.
To incorporate chia seeds into your weight loss plan, try creating a nutritious chia pudding by soaking them in almond milk overnight and topping with fresh berries. This approach delivers a satisfying and nourishing choice that aligns well with your weight loss objectives.
Shiitake Mushrooms
Incorporating these selenium-rich foods into your daily intake can help you meet your selenium needs, fostering a strong immune system, healthy thyroid function, and overall well-being. Shiitake mushrooms are a popular mushroom variety that offers a good source of selenium providing 65% of the daily value per 145-gram cup serving.
Shiitake Mushrooms can incorporated into many dishes and provide 24.8 mcg (45% DV) per 100g serving for Selenium.
Remember to seek a diverse range of nutrient-dense foods to ensure a balanced diet that covers all essential vitamins and minerals.
Individual selenium requirements may vary based on factors such as age, gender, and activity level. Consult with a registered dietitian or healthcare professional to determine the ideal selenium intake for your specific needs. Relish these delicious foods while prioritizing your health and vitality!
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