If you’re wondering wether it is worth investing in better health and fitness then you’ll want to read this article for some extra motivation. Many of us know we need to improve our health and fitness but need that extra motivational reasons to get on with their plan to improve their health and fitness, wether it be through just weight loss or also improving our fitness aswell.
6 Celebrities Who Have Improved Their Lives Through Health and Fitness
Dwayne Johnson (aka The Rock) –
Born May 02, 1972, Dwayne found himself excelling in sports at high school. Later became bodybuilder & Pro Wrestler before turning to acting and starring in Hollywood Blockbuster Movies.
His movies include “The Mummy Returns“, “Tooth Fairy“, “Rampage“, “San Andreas“, “Jumanji: Welcome to the Jungle“, “Jumanji: The Next Level“, and many more including “Red Notice” released in 2021. (Source : Wikipedia )
Following his rise to fame as an actor and businessman Dwayne Johnson’s Net worth is estimated at $320 Million with an annual salary of $89.4 Million (June 02 2018 – June 02 2019) [Source : Sportskeeda ]
Arnold Schwartzenegger.
Where would Hollywood Legend Arnold Schwartzenegger be with his heatlh and fitness?
Broke, Austrian born bodybuilder moved to the US, achieved Mr Universe status and became the Hollywood legend from blockbusters like “Conan the Barbarian“, “Commando“, “Terminator“, “Predator” et al and now Politics!, Time magazine named Schwarzenegger one of the 100 most influential people in the world in 2004 and 2007 (Wikipedia)
Sean Connery.
Yet another “Unknown bodybuilder” until spotted accepted the role of Bond Legend 007! Like many has experienced stratospheric success from his health and fitness, physique and focus on getting the right results.
Movies Include : “Highlander“, “Dr.No”, “Never Say Never Again“, “The Name of the Rose”, “Indiana Jones and the Last Crusade”,”The Hunt for Red October”, “The Rock” and “Entrapment” with Katherine Zeta Jones. [Source: Wikipedia ]
And it’s not just sports people who are making a success of their lives through engaging in health and fitness. Rebel Wilson and Dawn French are 2 great examples of successful people who have gained more fame through losing weight….
Rebel Wilson’sReasons to Lose Weight.
Born 2 March 1980, Rebel Wilson is an Australian actress, comedian, writer, singer, and producer. In 2012, Rebel appeared in the comedy films : “What to Expect when You’re Expecting“, “Struck By Lightning” and “Bachelorette”. [Source: Wikipedia ]
International movie fame includes her role as “Fat Amy” in the musical comedy “Pitch Perfect” and has since gone on to lose a substantial amount of weight.
“The Pitch Perfectstar lost almost 80 pounds, reached her goal weight, and is now focusing on “maintenance” according to Womens Health.
“Rebel explained that she follows a high-protein diet. In an interview with People, the actress shared that she used to eat 3,000 calories every day”.
“Before I was probably eating 3,000 calories most days, and because they were normally carbs, I would still be hungry,” she said. “So, I’ve really changed to eating a high-protein diet, which is challenging because I didn’t used to eat a lot of meat. I eat fish, salmon, and chicken breast.”
Many actors and actresses have found that losing weight and getting that toned, fit and healthy body brings new opportunities into their careers which also include high end modelling, TV and radio presenting, product promotions which can result in $Millions in commissions, higher profile social media accounts with “influencer” potential for additional marketing and income potential.
Amanda Holden.
Not that Amanda Holden needed to a reason to lose weight. While the lovely actress and presenter Amanda Holden, has no weight issues, she does regularly work out to maintain her physique.
Amanda’s career started as a contestant on TV show “Blind Date” in 1991. Her career lept forward with her role in “Wild at Heart” and more recently as a Judge on “Britains Got Talent“. Amanda is currently also presenter on Heart FM radio.
IN 2022 Amanda’s net worth was $7 Million.
Just 1 more example of how healthy eating and a healthy lifestyle can reward you personally AND professionally.
Now, while Dawn actually built her career while being overweight, she had one Great advantage – her MASSIVE personality and cheery demeanor which gave her massive presence on stage.
She is a bubbly character loved by many and has since gone on to lose 7 Stone increasing her popularity even further.
In a press interview, the star revealed she based her new diet on low-calorie meals and started exercising regularly. [Daily Express]
Just 6 examples of how focus on a sport and health can lead to great health and public greatness – be it in industry, commerce or entertainment! While Dwayne, Arnie, Sean and Amanda had no reasons to lose weight, they are proof of what can become of you if you live a fit and healthy life.
Unlike sportspeople, overweight and obese people are prone to victimisation from their peers & employers receiving lower wages and loss of promotion. If you’re looking for work, the situation is much harder as employers make ‘excuses’ NOT to employ you. While this ‘victimisation’ is frowned upon and prohibited, it still happens. The Big Question is ….“What are you going to do about it?”
You owe it to yourself and your family to be the best you can – for their sake, if not yours.
Health and fitness can be achieved relatively easily with the right approach and program. Wether you need to lose 10lb, 60lbs or 100lbs, weight loss and a healthier future is yours for the taking – you just need to take action for a better you. If you need any motivation – here are 12 reasons to lose weight.
There are many weight loss plans and programs on the market – not all of them are truly viable for most people.
How to Lose Weight Quickly and Safely?Here’s 5 Top Tips for Fast and Effective Weight Loss..
Diet. First and foremost you need you reset your diet. Reduce your carbohydrate intake by 75-90%. Carbs are the biggest cause of weight gain – especially wheat and sugars.
Eat More Citrus Fruits and Low Sugar Fruits and Vegetables
Avoid Packaged Foods
Stop drinking Soda’s – they’re loaded with sugar and sugar based products.
Avoid pre-packaged so called Health Food Snacks – Protein bars etc are loaded with sugars and their derivatives in a guise to keep you consuming them as “Healthy”.
Engage in H.I.I.T Workout 3 times a week
Recommended Program…
The Fat Burning Kitchen By Fat Loss Expert Mike Geary
8Keto Diet Benefits – How the Keto Diet Benefits Your Health, Not Just Weight Loss!
Discover the transformative power of the keto diet with these 8 keto diet benefits. One of the most sought-after advantages is weight loss, as the diet’s focus on reducing carbohydrates and embracing healthier fats leads to a naturally slimmer you.
If you’ve been considering the keto diet to lose weight and / or improve your health, keep reading – I have taken my studies into the keto diet to its first beginnings as a natural treatment for epilepsy, the nutritional science behind the ketogenic diet, through its many transformative developments and the benefits it has provided to its users.
The keto diet can bring many benefits to your health in addition to weight loss…….
Scientifically proven, the keto diet produces up to three times more weight loss than a high-carb, low-fat alternative.
Beyond shedding pounds, this dietary approach has been shown to reverse Type 2 Diabetes by improving insulin sensitivity, according to research in the “Annals of Internal Medicine.”
Dive into a realm where dietary fats boost overall health, energize your body efficiently, and elevate brain health and cognitive function. Embrace a lifestyle that not only reduces heart disease risk but also challenges conventional beliefs about saturated fat and cholesterol. Uncover the myriad of benefits of the Custom Keto Diet, a holistic approach to health and wellness.
#1: Help You Lose 7-10lbs per Week Naturally (and Keep it Off!)
The keto diet helps you lose weight fast. Many keto dieters report losing 7-10lbs in their 1st week. Many more go on to sustain that loss with the healthy eating and low-carb nature of the diet. The diet helps you lose weight in 6 ways…
Reduce Excess Carbohydrate Intake
Excess carbohydrates are stored around the body in our fat cells – mainly in the abdominal area causing belly fat. Reducing your excess carbohydrate intake reduces the volume of fat stored. Additionally, a high carb / low micronutrient diet has been shown to increase water retention. The keto diet reduces this water retention leading to an initial loss of weight.
Next comes the real transformative process of reducing the stored belly fat with a sustained drop in carbohydrate intake. Now you are using your fat reserves to fuel your daily activities without replacing the stored fat. The increased intake of healthy fats and micronutrients should now begin to take effect on the secondary stage of your transformation in energising your body with an efficient metabolism and regenerative effects of mitochondrial uncoupling boosted by the ketosis.
Inflammation is one of the biggest causes of actual obesity. You may be overeating but it is the inflammatory nature of the foods you are ingesting aswell as environmental pollutants that causes the inflammation. Diets rich in inflammatory nutrients give rise to obesity. These inflammatory nutrients in our diets include wheat based products, sugars and toxins created through our own metabolism.
Inflammation is also caused through chemicals used in food manufacturing processes and by ingesting environmental pollution – both the air and water we breathe contain toxins and pollutants (primarily man made). Microplastics are now in many sources of sea food caused through plastics and other hydrocarbon based compounds used in various manufacturing processes.
Healing Fats and Micronutrients
There are certain food sources that contain naturally occurring anti-inflammatory nutrients. By increasing your intake of these nutrients, you can reduce the inflammation caused from the toxins and pollution, resulting in a cleaner, more efficient metabolism. This will have a natural weight loss effect while also resulting in better overall health reducing your dependency on medications to control the inflammation and health destroying effects of these toxins.
These “healing nutrients” (specifically certain saturated fats, vitamins, minerals, amino acids and phytonutrients) heal the body on a cellular level permitting the physiological processes to improve, flush out the toxins, reduce the inflammation and increase your energy levels. Increased energy levels enable us to burn fat more efficiently gaining even more energy enabling you to enjoy a richer, more fulfilling life.
With the necessary micronutrients you can naturally begin to lose the excess weight (or more specifically – fat loss) leading to a naturally slimmer You.
Intermittent Fasting on Keto
Intermittent fasting (I.F) has been shown (and proven scientifically and in real life) to help burn fat fast causing weight loss in a safe and sustainable manner. I.F is essentially taking a longer break from eating than normal.
eg, you have your last meal at 6pm and fast until 9am the following day. This gives you a break (fast) of 15 hrs. After 12 hrs your body will be looking for new sources of energy. By denying fresh intake for a further 3 hrs, you are encouraging your body to use more stored fat and use ketones form your liver as fuel to prevent starvation and to keep the brain and essential bodily functions working.
Intermittent fasting can then be an essential ally in fat burning and weight management. I.F is not difficult – I do it every day occasionally up to an 18 hr fasting window…..
“Due to our unique lifestyle (disabled & wheelchair bound partner with a 7 yr old daughter) our meal times have changed to primarily late evenings. Now our main meal is typically 9:30pm onwards in which case I normally fast until 1pm or even 5pm due to workload. This gives me a fasting period of between 15 and 19 hrs without undue health issues. While this may result in a temporary physical and digestive exhaustion – it is easily recovered from with a healthy balanced meal rich in proteins, vitamins, minerals and a small portion of natural carbs”.
By focusing on living as opposed to eating we can pre-occupy our minds and eat when we need to – not when we want to.
Reduce Water Retention
Diets rich in carbohydrates without the necessary micronutrients can cause water retention in the skin and subcutaneous layers giving rise to “puffiness” of the muscular areas.
By removing these excess carbohydrates, many keto dieters report losing 7 lbs of weightin their first 7 days on the diet due to the loss of water retention, reduction of fat storage (low carb intake) and an increase in beneficial macro and micronutrients that enhance fat burning. This is part of the healing processes within the keto diet.
Increased Energy
By reducing the excess carbohydrates and increasing the beneficial nutrients, your body can consume and process the nutrients effectively and efficiently. With increased energy process efficiency comes a revitalised energy supply enabling your to engage more actively in life – enjoying time with the family, having an adventure, participate in sports, enjoy more travel…..
Many more life experiences can be achieved with a healthier body!
With an improved energy process, you can become more energised. An active, energised lifestyle will then encourage your body to burn more fat as energy. As you burn more fat and lose weight, your body mass becomes less of a burden on your physiology (including your heart and cardiovascular systems) enabling you to increase activities further. It is an accumulative process.
Randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.
The keto diet is excellent for losing fat and keeping it off. A meta-analysis of 13 randomized controlled trials concluded that:
“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]
More interestingly, further research into “ketogenics” and longevity reveal some very interesting facts and additional benefits in weight loss. Studies reveal that incorporating Intermittent Fasting (I.F) into your daily meal routine can increase fat burning. Incorporating I.F into a ketogenic diet can increase the rate at which you burn excess fat.
Unlocking the Keto Code (Dr Stephen R. Gundry)
In his book Unlocking the Keto Code, Dr Stephen Gundry recalls Many research and medical trials (many performed himself on his own patients). In-depth research revealing that ketones are not just the “fuel of ketosis“, but the catalyst of a much greater benefit – Mitochondrial Uncoupling.
“Mitochondrial Uncoupling” is the “vital molecular process that regulates energy creation/consumption and supports health, wellness and longevity”.
In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure and a healthier life.
#2: Boost Brain Function
When going keto, most people experience an improvement in their brain function and mental clarity. Lets face facts here – the ketogenic diet was born out of trials to help children escape the starvation and physical trauma of epilepsy and seizures way back in the 1930’s at the Mayo Clinic. It was developed from dietary trials in a bid to help improve mental stability and has continued to do so in other forms of mental illness.
The high fat/low carb keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. Mitochondrial dysfunction has been linked to depression – people using ketogenic diets are less likely to suffer from depression [1]. Further, people with depression are reported to have higher levels of oxidative stress in their cells (including brain cells)[1]. By introducing higher levels of specific anti-oxidants, a ketogenic diet can reduce this oxidative stress helping to reverse the effects of toxins and oxidants reverting the body’s cells to a healthier state [1] .
Building Blocks for the Brain
Saturated fat is the fundamental building block of brain cells[12,13,14]. In his book “Unlocking the Keto Code“, Dr Stephen Gundry states the brain is made of 60-70% fats while the National Institute of Health (N.I.H) states 50-60% [7,14]. These fats are primarily Omega-3 (35% brain weight [7]) and Omega-6 (D.H.A and A.L.A). Dr Gundry goes on to state “Omega fats are excellent construction material providing the building blocks for new brain cells“. Omega-3 fatty acids including D.H.A ( a form of Omega-3 ) helps with nerve growth while also protecting the brain from traumatic injury [10].
Numerous studies reveal Omega-3 and Omega-6 fats increase learning, memory, cognitive function and well-being and blood flow in the brain [7,8,9]. In a systematic review on the effects of Omega-3 fatty acids on the brain by the Cochrane Library [11], 1319 individuals were studied. Those who took krill oil supplement showed a marked increase in cognitive function than those on M.C.T’s (medium chain triglycerides).
However, M.C.T’s are needed to aid in neuron function
Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus.This aids your mental clarity, memory, and energy levels.
#3: Help Manage or Even Reverse Diabetes
Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin.
Keto Diet Benefits – Reduced Dependency on Insulin through reduced carbohydrate intake.
Consider the following:
Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. Diabetics require regular insulin injections / tablets to compensate for the carbohydrates consumed. Elevated levels of insulin (aka the fat storing hormone) causes weight gain. The Ketogenic diet naturally reduces carbohydrate intake and increases the volume of beneficial nutrients including Magnesium. Magnesium aids in the synthesis of fatty acids, the transmission of nerve impulses, plays an important role in carbohydrate and glucose metabolism. Studies have revealed that low magnesium intake impairs insulin secretion and lower insulin sensitivity which inherently increases the risk of diabetes. By reducing the carbohydrate intake with the keto diet, diabetics can :
improve insulin sensitivity / insulin response and
reduce the volume of insulin required to manage the condition.
Additionally, by reducing the volume of insulin required, you are automatically reducing the weight gain through the reduced volume of insulin injected or tablets taken. Its a double win for diabetics.
“As a partner to a T1 diabetic, I see the weight gain results of insulin injections -esp the fast acting insulin taken at meal times to compensate for the carbohydrates consumed. Healthcare professionals know the effects of insulin injections yet still prescribe elevated levels of insulin in a pitiful response to weight gain and insulin resistance (Insulin resistance typically develops through excess insulin injections without addressing the real cause issue). This weight gain and the resulting disabling effects of obesity and the numerous additional mobility restrictions causes depressive statesas reported by WebMD [1]”
Another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto.
#4: Reduce the Risk of Heart Disease
While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease.
Keto Diet Benefits Include Reduced Risk of Cardiovascular Diseases and other Heart Problems.
That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon. Not forgetting you can enjoy delicious steaks, avocados, full-fat single and double/heavy cream and rich hi-cacao (cocoa) % chocolate.
In fact, the keto diet reduces heart disease risk for four main reasons:
Stimulates Weight Loss (Excess weight is one of the primary causes of heart disease).
Elevates Levels of the “good” HDL cholesterol
Decreases Blood Triglyeride Levels
Reduces Blood Pressure
#5: Boost Mental Well-being
The keto diet benefits various mental disorders and conditions. The actual origins of the keto diet are in the care of children suffering from epilepsy during the 1930’s. Further research and medical studies shows…..
The Keto Diet has an Anti-Depressant Effect
Through the development of ketogenic diets in helping patients with epilepsy, growing research revealed it had many benefits to mental health. Fats (the predominant source of fuel in ketogenic diets) have been shown to improve neurological connections and consequently improve mental health. There are numerous pathways to improve mental health through a ketogenic diet:
Increasing Beneficial Nutritional Substances. By increasing the volume of beneficial nutrition that play essential roles in managing stress, mood and anxiety, the ketogenic diet can naturally reduce symptoms of depression [1]. The effect of the nutrients in the ketogenic diet can reduce depressive symptoms[2] with the fats boosting mental health and the micronutirients improving clearance of toxins, including ammonia from metabolism. Increased intake of specific fatty acids on the ketogenic diet has been shown to reduce the risk of neurological abnormalities such as Parkinson’s Disease, Alzheimer’s Disease and mental depression [ 10]. The nutrients in a K.Diet can also have beneficial effects on the gut microbiome [2]. Magnesium in the diet has been shown to increase beneficial bacteria, improving gut health which also has a translatable benefit on brain health in reducing feelings of anxiety and depression. Research has also shown that a low magnesium diet alters the types of bacteria in the gut and also alters anxiety based behaviour.
Improving Mitochondrial Function. Mitochondrial dysfunction has been linked to depression[1]. In his book “Unlocking the Keto Code“, Dr Steven Gundry reveals (through various studies) the beneficial effects of fats (esp MCT’s and Omega-3 and 6 essential fatty acids) on mitochondrial activity and the resulting benefits to the brain which is composed of 60-70% fat (pages 90-91). This research reveals that Omega-3 and omega-6 fatty acids are excellent building blocks for new brain cells. These fats also help neurons function optimally and prompts mitochondrial uncoupling. Mitochondrial uncoupling generates heat and CO2. Heat allows the brain to function moreefficiently while the CO2 causes local dilation of veins permitting an increase in blood flow. Due to it’s beneficial effects, the ketogenic diet has been used to treat a wide variety of diseases including brain tumours, migraine and autism spectrum disorders [3].
Reducing Oxidative Stress. Research reveals people with depression have high levels of oxidative stress [1,2]. By introducing more beneficial nutrients into your diet, you can naturally increase the ingestion of antioxidants (chemical compounds found in plants and our bodies that reduce oxidation of cells) into your system thereby reducing the oxidation of cells [2] and the inherent internal stresses caused by poor eating choices.
Insulin Function. Consuming too much sugar may cause your body to become sugar resistant resulting in an increase in weight, heart disease and depression [1]. A Ketogenic diet with its low carb intake (sugar is a form of carbohydrate) can regulate your insulin levels and thus have a translated benefit in the reduction of depressive moods.
While the above will have significant benefits on mental health and reduce mood swings, the ketogenic diet goes further. Numerous studies reveal specific fats in the keto diet (esp Omega-3) pro-actively enhance cognition, neuronal preservation and protection against neurodegeneration[7] Further studies including a retrospective study of 31 mental health inpatients reveal “significant and substantial improvements in depression and psychosis symptoms and metabolic health” [4]. Poor cognitive abilities are caused by neurodegeneration typically caused through diets rich in carbs[12]. By reducing the carbohydrate intake and increasing the dietary fats intake, the ketogenic diet can alleviate and reverse neurodegeneration.
The Keto Diet Can be Therapeutic for Various Neurological Diseases.
Numerous research studies covering mental health issues over several decades has revealed that a low carb ketogenic diet can improve (and reverse) numerous mental health disorders including Alzheimer’s disease, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. Additionally, ketogenic diets have been used to treat a wider variety of diseases including mitochondriopathies, alternating hemiplegia of childhood (A.H.C), brain tumours, migraine, and autism spectrum disorder (A.S.D) [3].
Keto Diet Benefits Include Increased Neurotransmissions in the Brain due to the specific fats in the Keto Diet. Not all fats can pass through the body / brain barrier and benefit the brain.
Indeed, the ketogenic diet was actually developed as a therapeutic diet for children suffering from epilepsy in the 1930’s by Doctors at the Mayo Clinic. Through various tests and developments 50% of the children gained complete seizure control.
Keto Diets Improve Behaviour of Children with Autism.
The volume of medical research journals that have published trials around keto and autism is countless. The evidence exists, and most if not all of the evidence supports a ketogenic diet to help people with autism [3].
Keto Diets may Stabilise Mood in Bipolar Disorder Patients.
Keto Diets Have Cured at Least 1 Case of Schizophrenia
Reducing the Risk of Dementia
Dementia (caused by long term neurological degeneration) can be reduced significantly. In a study by the Mayo Clinic it was found that individuals who favoured a carbohydrate rich diet had an 89% higher chance of developing dementia than those on a higher fat diet. Of the individuals assessed, those on the highest fat diets experienced a 44% reduction in the risk of dementia [12]. Another study published in the Journal of Alzheimers Disease [
#6: Prevent and Fight Some Types of Cancer
Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease. For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die.
Various studies have also shown the keto diet helps fight brain cancer through improved brain health from beneficial nutrients that support mental health.
#7: Improve Gut Health and Bowel Disorders
Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy. By minimizing your carb intake (and consequently your glucose intake), you stave off these infections and pathogens. That’s how going on the keto diet can improve gut health and treat bowel disease.
In a recent study between 2 completely different unconnected Doctors with groups of patients suffering from 2 different health issues, it was discovered that a diet rich in fats helped cure immunity and digestive health issues while also helping both groups of patients lose the excess weight.
#8 : Healthy Weight Management
Impressive, don’t you agree?
And if you’re ready to reap the benefits, you can get your customized keto meal plan for the price of just three movie tickets.
But first, why not take the 7 Day Custom Keto Diet Trial…..
The Keto diet has been proclaimed highly in recent years for it’s ‘claimed’ ability to help us to lose weight – and belly fat. With millions worldwide suffering not only from obesity (which typically includes belly fat), we need to ascertain if keto is good to lose belly fat and sustain the loss. As our overall health is connected to our belly fat (visceral vs subcutaneous) we need to understand if and how the keto diet can actually help us to lose this fat. In this article we discuss the numerous processes involved in burning belly fat and compare those with the alleged benefits of the keto diet in reducing abdominal fat permanently.
“Is Keto Good to Lose Belly Fat and Sustain the Loss?” Belly fat is typically the first place our bodies deposit fat as a reserve energy source for when we need the extra energy after a period of fasting or prolonged stress. Abdominal fat is also the first type of fat we seek to lose so is a very low carb ketogenic diet good to lose the belly fat and sustain the loss?
Before we decide “is keto good to lose belly fat and sustain the loss?”, we need to understand what belly fat is, how it is caused and how the keto diet helps us to lose it.
What Causes Belly Fat?
The abdominal area (or belly) is typically the first place our bodies store excess fat. Excess fat is typically caused through a diet of excess carbs with a low beneficial nutrient intake. Stress, in its many forms, causing an increase in cortisol. Cortisol tells the brain to store more fat and typically stores the fat around the abdomen. By reducing the stresses incurred, cortisol production is reduced permitting the body to consume the stored fat.
Causes and Types of Belly Fat.
Belly fat is caused by an excess of carbohydrates stored as fat. Alternatively, increased stress causes an increase in the hormone Cortisol which tells the brain to store fat – typically in the abdominal area.
Subcutaneous belly fat covers the outside of the abdominal muscles (abs) while Visceral fat lies hidden behind the abdominal muscles
The Ketogenic (Keto) Diet is a superb way to lose stomach fat and sustain the loss. Here’s why..
Being a low carb / high fat diet with more beneficial dietary influence from healthful foods, the keto diet limits the volume of carbohydrates to what the body actually needs – not what you want to feed it. This is crucial in understanding how any effective weight loss diet really works. This minimal supply of carbohydrates is purely to provide enough carbohydrates for electrolyte manufacturing and use (electrolytes aid in hydration of the cells) and a small amount of energy from the carbohydrates being converted into glucose for use by the muscles as an immediate fuel source.
What Carbs are Allowed on the Keto Diet?
There are essentially 2 types of carbohydrates we can consume – refined and natural carbohydrates. Refined carbohydrates are essentially processed carbohydrates that are manufactured from raw vegetables.
Refined Carbohydrates and the Keto Diet
Processed Sugars wether they originate from sugar beet or sugar canes are a from of refined carbohydrates. While they can make our food tasty, these sugars are pure carbohydrate with little goodness in them.
Processed sugars (as with natural sugars found in sweet fruits) pose a serious threat to our physiological health. Sugars interfere with our natural physiological processes and cause weight gain aswell as other health problems. Sugar “triggers your liver to store fat and cause fatty liver disease, heart disease and plays havoc with cholesterol levels. Sugar is linked with Alzheimers disease” [1]
Sugars should be reduced/omitted from any diet – not just the keto diet.
Natural Sources of Carbohydrates
Many root vegetables are naturally high in starches (a form of carbohydrate). Potatoes (including sweet potatoes), swede, turnips are naturally high in starch. Being a carbohydrate these vegetables need to be eliminated from the keto diet in order to reduce the high volume of carbohydrates they introduce into our system. By reducing the volume of natural carbohydrates (and starches) we can begin to reduce the excess storage of belly fat.
Carbohydrate / Starch Rich Potatoes.
Potatoes are a staple food item in many cultures yet contain high levels of starch (a form of carbohydrate) which contributes to the excess fat storage and obesity. Starches are found in numerous root vegetables.
While they contain essential vitamins and minerals, the high level of starch causes excess weight gain through fat deposits. This fat storage counteracts the fat burning processes in the ketogenic diet.
Peaches, Nectarines, Apricots and Other Sweet Fruits
Sweet fruits like peaches, nectarines, apricots, apples, mango, etc are naturally high in beneficial micro-nutrients AND Fructose – a natural sugar. While natural sugars do not cause the sugar spikes refined sugars cause, they still add a large amount of carbohydrate into our system. Sugar also causes numerous other health issues (as mentioned in “Refined Carbohydrates on the Keto Diet”.
Sweetcorn.
Delicious and juicy (esp with a drizzle of butter on) sweetcorn has become a staple of many diets. However, sweetcorn contains starch. Sweetcorn, the main ingredient of high fructose corn syrup (HFCS) has been identified by research scientists as a primary cause of health problems.
Forensic archeologists have also connected the demise of the Aztecs to the introduction of corn into their diet from European explorers. Corn has also been shown to cause tooth decay and increase the risk of osteoporosis and weight gain.
Switching from a carb burning system to a fat burning system allows the body to actually burn off the excess fats. As the abdominal area is the first place the body stores fat, it is typically the first place the body burns fat from.
Lose Belly Fat withKeto’s Fat Burning System
Here we look at the actual mechanism of the keto diet to understand how the keto diet actively helps us to burn belly fat. Firstly take a look at this video by Jesse Chappus of “The Ultimate Health Podcast” as he interviews world re-knowned Dr Steven Gundry on how the keto diet helps us burn belly fat.
The Keto eating regimen reduces the fat saved in the fats cells and turns the body into a fat burning system. During the 1st week the low carb regime reduces water retention in the cells causing an initial weight reduction. By draining the cells of excess water, it allows the skin to firm up to its former, healthier state.
The improved nutritional ratios then encourages the body to release more fats stored in the belly area, thereby causing a cascade effect of fat burning from the previously engorged fats cells.
This then causes fast weight loss (esp belly fat loss) and the dietary conditioning that forms the essence of the weight loss plan retrains you into healthful ingesting behavior which cause long term sustainable weight loss.
Sustain the Weight Loss withHealthy Eating
In order to lose weight naturally using a weight loss diet, you will need to make changes to your diet in favour of beneficial fats, proteins and micronutrients. Carbohydrates, while essential, are required in minimal volume. Excess carbs (as mentioned previously, only serve to provide a fat reserve. A fat reserve that builds as you progress through your excess consumption of carbohydrates. More-so, the typical daily western diet incorporates high amounts of refined carbs. By eliminating these refined carbs and the excess natural carbs, the keto diet will help you sustain the weight loss.
Sustainable Weight Loss with Healthy, Low Carb Meals
Meals low in carbohydrates are the mainstay of the keto diet. Meat (including bacon) is a good source of fats, proteins, and minerals. Red meat supplies the essential Vitamin B12. Vitamin B12 boosts the function of Folate (folic acid) which helps provide the energy you need for everyday life in addition to maintaining DNA and RNA quality.
The Keto Diet helps you change your nutritional intake to a more effective source of nutrients: fats, proteins, and micronutrients (vitamins and minerals). It is the increase in micronutrients that will boost your body’s natural fat-burning systems. This then teaches you what foods to consume to keep the fat cells down in size resulting in a leaner, healthier body.
Learning how to eat what you need, teaches you the process of long-term healthful eating to hold your weight right down to a healthy size.
Fats And Saturated Fats
Fats and Saturated fat have been shown (through extensive scientific research) to aid in weight reduction via many physiological process. The keto weight loss program encourages the body to use fats as a source of energy. These fats assist to
Improve our metabolism
Boost lung health and improve the cellular membranes
Increase the absorption of vitamins and minerals. Vitamins and minerals increase metabolism and energy release reducing fat storage.
Fats have also been shown to increase satiety in your meals reducing the cravings for more, unnecessary foods further boosting your initial weight loss and sustainable weight loss.
Improved Sleep
Sleep and especially “good sleep” is vital to our overall health and fitness. Sleep is our body’s way of “shutting down for maintenance”. During this time our bodies can perform the daily repair and re-invigorate process ready for the next day. Without good sleep our bodies continue to work and can become overstressed resulting in higher levels of cortisol running through our systems causing fat storage amongst other issues.
By engaging in the healthy eating protocol on the keto diet, our bodies can ingest all the essential vitamins and minerals we need including the essential amino acids Tryptophan (used to help create serotonin – a neurotransmitter that regulates appetite sleep and mood) and Hystidine (another neurotransmitter vital for immune system, sexual function and sleep-wake cycles).
In a study of 324 women “a very low-calorie keto diet did lead to better slumber for participants in the study. After 31 days, they reported significant improvements across all measurements of sleep quality, which was generally linked to weight loss and other weight-related factors.” [2]
Another “study on the effects of keto found that adhering to this eating plan helped reduce daytime sleepiness in a group of obese patients. Previous studies have found similar results, along with increases to REM sleep.” [3]
There are many neurological and nutrient pathways within the human body. Many of these pathways are activated when participating in a ketogenic diet – pathways that are known to modulate sleep-wake cycles, circadian rhythms, and sleep stages.[4]
Science shows us that a healthy diet (including the ketogenic diet) can consistently improve our sleep patterns which in turn can improve other aspects of our lives.
Intermittent Fasting on the Keto Diet
Is Keto Good to Lose Belly Fat and Sustain the Loss?
With it’s low carb, high nutrition content, the Keto diet is a great diet to help you lose belly fat. By reducing the excess carbohydrate intake and introducing more beneficial nutrients (vitamins, minerals, anti-oxidants, amino acids and phytonutrients) the keto diet can increase your fat burning potential.
By also introducing intermittent fasting (12-15 hr window between last meal of the day and first meal the following day) to induce ketosis we can elevate our fat burning potential further.
Hope this helps you understand how the keto diet works and the question “Is Keto good to lose belly fat and sustain the loss?”
Every successful weight loss journey starts with a strong reason to keep going. Without clear, compelling reasons to lose weight, it’s easy to lose focus and give up. The truth is, any life goal without a driving force behind it is unlikely to succeed. In this post, we’ll uncover the top 12 reasons to lose weight — powerful, research-backed motivators that could transform both your health and your future. These reasons to lose weight offer benefits that go far beyond the scales, giving you the inspiration you need to take lasting action.
What are Your Reasons to Lose Weight? Improve Overall Health, Enhance Ideal Body Image or Boost Self Esteem through Weight Loss?
This post is more than just another list of reasons to lose weight. It’s a deeply personal and research-backed guide to why weight loss matters, how it can radically improve your health, and the many areas of life it can enhance — physically, mentally, emotionally, and financially.
” As a 61-year-old man, I’ve witnessed first-hand how poor health habits and misinformation can destroy lives. I’ve also experienced the incredible benefits of losing weight and maintaining a healthy, active lifestyle for over 20 years. The health improvements, renewed energy, and confidence it brings are life-changing — and within your reach.”
Fortunately, I discovered the many health benefits of weight loss and the physical appearance benefits from healthy diet habits and an active lifestyle. Having gained weight during my marriage, I lost the excess weight and kept my size down to a healthy, “slim and trim” physique for OVER 20 years. You can too – you just need to take these 12 reasons to lose weight seriously and take action on them with a healthy low-carb diet and (preferably) exercise for maximum benefit, as I did all those years ago and still benefit from!”
Reasons to Lose Weight Include: self esteem, increased energy, increased fertility, professional success…
In this article, we’ll explore 12 reasons to lose weight that go far beyond appearance. From reducing your risk of life-threatening diseases to boosting your career prospects and personal relationships, these reasons are the foundation for lasting motivation. Some may surprise you. Others may challenge you. But every one of them is powerful, real, and potentially life-changing.
If you’re searching for a fresh, meaningful reason to get started — or to stay committed — this guide will give you the spark you need. Let’s dive in.
Reason #1. Stay Alive: Reduce Your Risk of Early Death
If you need one reason above all others to lose weight, it’s this: to stay alive. Obesity is directly linked to an increased risk of early death from a range of serious, preventable conditions — and those risks are far higher than most people realise.
In fact, it’s no coincidence that one of the top 12 reasons to lose weight is precisely this: safeguarding your life. According to the Centers for Disease Control and Prevention (CDC), people with obesity face a significantly higher risk of death from all causes, including heart disease, type 2 diabetes, stroke, and certain cancers. In the United States alone, obesity-related conditions claim around 300,000 lives every year.
Globally, the situation is even more alarming, with the World Health Organization (WHO) reporting that 2.8 million people die each year as a result of being overweight or obese.
While medical issues may contribute to your excess weight/obesity (healthcare professionals are not the best at guiding you on the best nutrition/diets for effective weight loss/weight management), there are many ways it is your fault. Over indulging on carbohydrate and sugar rich foods (pies, pastries, bread, pasta, pizzas, fast food….), soft drinks loaded with sugars and sweeteners and alcoholic beverages, poor eating habits and a sedentary lifestyle are the prime causes of weight gain.
Refined Sugars and Wheat Based Products Cause Inflammation and Weight Gain. Improve Overall Health with Weight Loss
The C.D.C state that “people who are obese are at risk for many serious diseases and health conditions including “All Causes of Death” along with other serious health conditions including cardiovascular disease, cancer(s)…..
..the list just goes on and on.
In an article by Stanford Health Care, 300,000 DIE each year from Obesity related conditions – in the US! Globally, this death count from being overweight or obese rises to 2.8 MILLION/ year according to the World Health Organisation. The W.H.O go on to state that “1.9 Billion adults were overweight in 2016 and 650 Million obese“. More shockingly, 39 MILLION children Under 5 years old were overweight or obese in 2020.
12 Reasons to Lose Weight #1 – Lose Weight for Longevity and protect our Children from Our Premature Parental Demise. Image : Adobe / Ali Magsi
Obesity’s Hidden Dangers
Carrying excess weight doesn’t just affect how you look or feel. It silently increases your risk for several life-threatening health issues, including:
Heart disease and stroke
Type 2 diabetes
Certain types of cancer
Liver and kidney disease
Respiratory problems like sleep apnea
High blood pressure and cholesterol imbalances
The stark truth is that every pound of excess weight adds to your long-term health risks. Yet the encouraging news is that even a modest weight loss of 5–10% of your body weight can significantly reduce those dangers.
Take Control of Your Health Now
No one lives forever, but you have more control over your longevity than you might think. By tackling your weight now, you’re actively reducing your risk of early death and improving your quality of life in the process.
I’ve seen too many friends and family members robbed of their later years by preventable illnesses linked to obesity and poor health habits. That’s one of the reasons I took action myself — and why I’m sharing these 12 reasons to lose weight with you today so you can learn from my own personal experience.
Stay alive. Lose weight. Your future self will thank you for it!
Reason #2 — Prevent Heart Disease and Protect Your Heart
Give Your Heart a Fighting Chance….
Another one of the top 12 reasons to lose weight is to protect your heart. Heart disease remains the leading cause of death worldwide — and obesity is one of its major contributors. The more excess weight you carry, the harder your heart has to work to pump blood around your body, increasing the risk of serious, sometimes fatal conditions.
In fact, research shows that people living with obesity are up to 10 times more likely to develop heart disease compared to those at a healthy weight. The dangers don’t stop there. Obesity can also lead to high blood pressure (hypertension), which damages blood vessels, strains the heart, and raises the risk of stroke and heart attacks.
“Heart disease (or hardening of the arteries) is 10x more prevalent in overweight / obese people than those of normal weight” (Stanford Health Care).
Obesity and Heart Disease. Heart disease is Closely Connected to Obesity.
You are 10x More Likely to Suffer Heart Disease in Obesity Conditions than non-obese conditions. Yet it is easily remedied with a healthier diet. Saturated Fats have recently been shown to improve health. This low carb custom diet can reduce your excess fat and improve overall health.
Image : AdobeStock / motortion
Lower Your Blood Pressure, Lower Your Risk
One of the immediate benefits of weight loss is a reduction in blood pressure. Studies reveal that losing even a modest amount of weight can lower your systolic and diastolic blood pressure, reducing strain on your heart and arteries. Combined with healthier eating habits and regular activity, this can dramatically decrease your risk of developing cardiovascular diseases.
Key heart benefits of weight loss include:
Lower blood pressure
Reduced LDL (bad) cholesterol
Increased HDL (good) cholesterol
Improved circulation
Lower risk of heart attack and stroke
Protect Your Most Vital Organ
Heart disease isn’t just something that happens in old age. Obesity-related cardiovascular problems can strike in your 30s, 40s, or even earlier. I’ve seen it happen, and it’s one of the reasons I made changes to my own lifestyle over 20 years ago.
If you needed another compelling reason to get serious about your weight, protecting your heart should be high on the list. It’s not just about numbers on a scale — it’s about protecting the engine that keeps you alive. One of the most important reasons to lose weight is to prevent heart disease. Start today and give your heart the care it deserves.
Reason #3:Peer Approvaland Social Stigma
Improve Peer Approval and Escape Social Stigma
Another one of the powerful reasons to lose weight is to break free from the unfair social stigma attached to being overweight or obese. Sadly, society often judges people by appearance — and those carrying excess weight can face bias, exclusion, and even outright discrimination. A European study found that 18.7% of people with obesity experienced stigma from sources including:
Educators
Employers
Health professionals
The media
Even friends and family
Yes, even health professionals – those people you turn to for help look at you with disapproval for being overweight or obese! And while there may be professional guidelines / laws put into place to prevent this – it still happens and always will!
“You gonna regret that!” Reasons to Lose Weight include Job Security.
It gets worse: 38% of people with severe obesity are stigmatised. Among school-aged children, a shocking 63% suffer bullying because of their weight. The emotional and psychological toll this takes can be devastating — leading to depression, anxiety, social withdrawal, and reduced career and relationship opportunities.
Your Health, Your Confidence, Your Life
Losing weight isn’t just about numbers on a scale. It’s about reclaiming your confidence and refusing to be limited by outdated prejudices. Every pound you lose helps you move past judgment and take control of how you live your life. That’s reason enough — but as you’ll see, there are many more reasons to lose weight still to come.
Reason #4 :Increase Your Income and Improve Career Opportunities
Increase Your Income and Advance Your Career
Another one of the most overlooked reasons to lose weight is the financial impact of excess body weight. The reality is, being overweight or obese can directly affect your income, career progression, and job security — whether people openly admit it or not.
A report from Harvard School of Public Health found that:
“Overweight and Obese people receive lower incomes /wages compared with normal weight people” hsph.Harvard.
This isn’t just about bias. Employers often face higher insurance premiums, increased workers’ compensation costs, and potential workplace productivity concerns. These hidden costs quietly factor into hiring and promotion decisions, even when it’s officially illegal to discriminate. Weight Stigma in the Workplace Is Real.
A comprehensive survey by World Obesity.org highlighted how weight bias affects employment outcomes:
“….obesity in adulthood is a disadvantage for employment. As adults, having obesity was associated with a greater likelihood of a lower status job, lower wages earned, and a higher risk of being unemployed compared to adults who did not have obesity.”
“Obesity in adulthood is a disadvantage for employment. Adults with obesity are more likely to have a lower-status job, earn less, and face a higher risk of unemployment compared to those without obesity.” And while employment law prohibits overt discrimination, it often hides behind vague excuses like “not a suitable fit.”
Why Fit, Healthy Individuals Are In Demand
Many employers consciously seek out individuals who exude energy, health, and resilience. Consider how many top-earning positions, promotional campaigns, and media opportunities are fronted by athletes or fitness-conscious celebrities. Dwayne “The Rock” Johnson, Arnold Schwarzenegger, and even actors like Rebel Wilson and Dawn French have publicly transformed their health and careers through fitness and weight loss.
Sports People are Popular Subjects for Promoters: Good health and fitness are primal motivators for relationships. Sports personalities are go-getters – they work hard to achieve their goal. It is this performance based ethic that fuels their fitness and performance in other aspects of their lives and are prized promoters for any product and can earn substantial fees for their efforts.
Why do you see so many sports people in high paying positions (advertising, fashion, TV presenting positions, consultants and CEO’s (Chief Exec Officers) / CFO’s (Chief Financial Officer) ?
It’s not just about appearance — it’s about the message of discipline, drive, and results that a healthier lifestyle represents. Sports personalities are valued not only for their talent but for their mindset:
Highly motivated
Results-driven
Resilient under pressure
Influential in marketing and leadership roles
This performance-based ethic fuels their careers and opens up lucrative, high-profile opportunities — from advertising endorsements to executive board positions.
Obesity Costs You More Than Just Career Progression
The financial hit of excess weight goes beyond missed job opportunities:
Increased prescription medication expenses
Greater transportation costs (lower fuel economy as weight increases)
Higher life insurance premiums
Expensive, often ineffective bariatric surgeries — with a 2018 International Journal of Obesity study reporting faster weight regain rates at commercial centres.
It’s Your Move: Take Back Control
While weight stigma won’t disappear overnight, one of the smartest reasons to lose weight is to level the playing field. By improving your health and physical fitness, you’ll unlock new career and income opportunities, gain greater confidence, and command the respect you deserve. Ask yourself this:
What could your life look like if you took control today?
Reason #5: Prevent Type 2 Diabetes, Reduce Insulin Resistance, and Manage Insulin Dependency
One of the most urgent reasons to lose weight is to prevent or better manage diabetes. While Type 2 Diabetes is largely driven by lifestyle, even those with Type 1 Diabetes face significant health risks tied to weight, insulin resistance, and fat storage.
Healthy eating and Weight Loss Reduces the Risk of T2 Diabetes AND the Volume of Fat Storing Insulin Used to Control the Condition. Just another 1 of the 12 reasons to lose weight
How Excess Weight Drives Type 2 Diabetes
Carrying excess fat, especially around your abdomen, increases your body’s resistance to insulin — the hormone that controls blood sugar. As insulin resistance rises, your body requires more insulin to stabilize blood sugar, triggering a vicious, damaging cycle:
More insulin = more fat storage More fat = more insulin resistance More resistance = higher risk of serious complications
This is a dangerous spiral millions experience daily, with devastating health consequences if left unchecked.
Insulin: The Fat-Storing Hormone
Whether it’s produced naturally, injected, or taken as a tablet, insulin is a fat-storing hormone. The more insulin you need, the more fat your body will store. That’s why poorly managed blood sugar, combined with a high-carbohydrate diet, leads to rapid weight gain in both Type 2 and Type 1 diabetics.
Type 1 Diabetes: Why Weight Loss and Low-Carb Still Matter
While Type 1 Diabetes cannot be reversed, the relationship between insulin use, body fat, and insulin resistance is very real for Type 1 diabetics too. The cycle looks the same:
Higher insulin doses → more fat storage More body fat → greater insulin resistance Greater resistance → need for even higher insulin doses
I know this first-hand through my partner, a Type 1 diabetic, now battling neuropathy in both arms and legs, diabetic retinopathy, early macular degeneration, and debilitating insulin resistance — all worsened by a poorly advised, carb-heavy dietary regime. A low-carbohydrate, nutrient-rich diet combined with gradual weight loss can dramatically reduce insulin requirements, helping to:
Break the fat-storage cycle
Ease insulin resistance
Slow the progression of diabetic complications
Preserve eyesight, nerve function, and mobility
Even if insulin is always required, reducing the quantity needed is a powerful step toward minimizing long-term damage and reclaiming health, independence, and quality of life.
The High Cost of Poorly Managed Diabetes Left unchecked, both Type 1 and Type 2 Diabetes can lead to:
Sight Loss (Diabetic Retinopathy and Macular Degeneration)
Nerve Damage (Neuropathy), leading to pain, weakness, incontinence, and immobility
Severe Foot Problems and Amputations
Life-Threatening Crises like Diabetic Ketoacidosis (DKA) and Hyperosmolar Hyperglycemic State (HHS)
Weight loss, where possible, is one of the few factors within your control to help mitigate these risks.
If you needed another reason to lose weight — this one could literally save your life.
Reasons to Lose Weight #6: Improve PhysicalFitness
One of the most compelling entries in our 12 reasons to lose weight is the simple, powerful truth that excess weight limits what your body can physically do. Carrying additional weight places unnecessary strain on your heart, joints, and muscles. Over time, this can lead to chronic discomfort, back and joint pain, poor mobility, and an overall decline in physical capability. It’s no secret that physical fitness affects every aspect of life — from work performance to intimacy and even your social confidence.
Overweight individuals often experience slower movement, fatigue, and reduced stamina, which can result in workplace biases like “presenteeism,” where you might be present but not operating at full capacity. But here’s the good news: shedding those excess kilos transforms your physical experience in countless ways.
Physical Fitness Benefits of Losing Weight:
Improved stamina and strength for day-to-day tasks
Reduced strain on joints, decreasing aches and mobility issues
❤️Enhanced sexual performance and enjoyment (one amusing but relatable forum comment summed it up perfectly: “having a longer usable length!”)
Increased energy to take on chores, hobbies, and adventures
Freedom to engage in activities like hiking, cycling, swimming, or simply playing with your kids without getting breathless
Improved physical appearance and body confidence — and let’s be honest, fitness attracts!
Healthy Diets and Eating Do More than Just Help You Lose Weight !
Fertility improves with health. Folate (folic acid), Vitamin C and other micronutrients increase fertility. Pineapple is a very healthy fruit to add to your diet for increased fertility. It has also been shown to enhance recovery from surgery. Leafy greens are a very rich source of folate. Kale is very rich in folate AND Vitamin K
Now, I don’t know about you, but fun in the bedroom (or wherever you choose) is one of many reasons to lose weight! Sexual activity is far better when you have the physical stamina and flexibility to perform in a variety of positions and helps to keep the relationship interesting and fulfilling (not to mention satisfying).
And there’s more — better fitness improves fertility too. A balanced, nutrient-rich diet that includes folate, vitamin C, and antioxidant-packed foods like pineapple and leafy greens can naturally enhance fertility in both men and women. Fertility specialists often recommend dietary changes as a first step to improving reproductive health, and losing excess weight plays a key role in that process.
Let’s be real: intimacy is far more enjoyable when you have the stamina, strength, and flexibility to fully embrace it. Weight loss doesn’t just add years to your life — it adds life to your years, both in and out of the bedroom. And that, friends, is another powerful reason in our 12 reasons to lose weight.
It’s no secret that a healthy, balanced diet and good physical health fuel mental clarity and resilience — but did you know that excess weight, poor fitness, and poor nutrition can increase your risk of cognitive degeneration, dementia and depression-linked heart disease? Modern research shows these conditions are far more intertwined than once believed.
Waist Size & Mental Sharpness
In a study by Trinity College Dublin (2018), researchers tracked over 5,000 adults aged 60+ and found a direct link: as waist-to-hip ratio increased, cognitive performance declined. Simply put — as your belly grows, your brain slows.
It is also know that a healthy diet rich in Magnesium improves gut biometrics AND reduces anxiety levels. Magnesium plays a role in OVER 300 Physiological reactions including : metabolism of food, creation of fatty acids and proteins AND the transmission of nerve impulses. All in a days work for “Little Old Maggie”!
Dementia is predicted to rise from 24.3 MILLION in 2001 to 81.1 M by 2040!
Depression, Heart Disease & Obesity: A Dangerous Trio
Recent clinical reviews (PubMed, 2024) confirm that depression and cardiovascular disease (CVD) feed into each other in a vicious cycle — and excess weight can make it worse. People with heart disease are far more likely to suffer from depression. Those with depression are at higher risk of developing heart disease. And when both occur together (which is increasingly common in people with obesity), the risk of death and serious complications rises steeply. There’s even a dose-dependent relationship: the more severe the depression, the higher the future risk of cardiac events and mortality. Obesity amplifies both risks by contributing to chronic inflammation, poor metabolic health, and insulin resistance — all known factors in both heart disease and mood disorders.
Improve Brain & Emotional Health — Naturally
Thankfully, a healthy diet and sustained weight loss are proven to reduce these risks:
Magnesium-rich foods (leafy greens, nuts, seeds) improve gut health and anxiety control.
Essential amino acids from lean meats, fish, eggs and legumes boost neurotransmitter function, regulate mood, improve memory, aid sleep and increase energy.
Neurotransmitters in the Brain and nervous system improve with healthy eating. Healthy eating naturally introduces beneficial nutrients including the essential amino acids into your body.
Reducing processed carbs and refined sugars lowers inflammation and stabilises blood sugar — both linked to improved mental and emotional resilience.
Healthy eating introduces natural compounds that:
Regulate anxiety and mood
Support nerve transmission and brain repair
Reduce risk of stroke and dementia
Improve sleep, learning and memory
Prevent cognitive decline linked to aging and obesity
The Big Takeaway Excess weight isn’t just a physical burden — it’s a neurological and emotional one too. Every extra pound increases your risk of mental fog, depression, cardiovascular problems and future cognitive decline. The solution is within your control. Losing weight naturally through improved nutrition and movement not only sharpens your mind but protects your heart and preserves your independence long-term.
Reason #8: Reduce Your Risk of Cancer
Being overweight or obese is now a well-established risk factor for several types of cancer. According to Cancer Research UK, excess body fat increases the risk of at least 13 different cancers, including:
Oesophageal
Stomach
Bowel
Liver
Pancreas
Gallbladder
Breast
The Uterus
Ovary
Kidney
Thyroid
Mycloma
Meningioma
Each of these cancers can drastically impact not just your health, but also your daily life, appearance, independence, and emotional wellbeing — from needing a stoma bag after bowel surgery, to enduring mastectomies, chemotherapy-related hair loss, permanent oxygen therapy, dialysis, and more. The consequences ripple through family life, social relationships, and career opportunities.
Why Weight Matters Excess fat tissue produces hormones and inflammatory substances that can fuel the growth of certain cancers. It also affects how your body regulates cell growth, increasing the risk of abnormal cell changes that lead to tumors.
On a positive note, adopting a healthy, balanced diet combined with regular physical activity can help lower your cancer risk. Diets rich in natural, whole foods — particularly plant-based options, lean proteins, omega-3-rich seafood, and antioxidant-packed fruits and vegetables — have been shown to protect against various cancers, including prostate, breast, bowel, and stomach cancers. Weight management isn’t just about appearance — it’s a powerful cancer prevention strategy. And if those 13 types weren’t reason enough to act, there’s more…
Reason #9 :Combat Depression
Fact : Depression has been closely linked with overweight and obese people.
“Overweight or obese people are often blamed for their condition and may be considered lazy or weak-willed…..disapproval of overweight persons expressed by some individuals may progress to bias, discrimination and even torment“. (Stanford Health)
Depression is more than a mood issue — it’s a serious health condition, closely connected with weight gain and obesity. A 2019 meta-analysis in Translational Psychiatry found that people with obesity have a 55% increased risk of developing depression, and conversely, those with depression are more prone to gain weight. The relationship is mutual, exacerbating each other’s effects. Stanford Health highlights the social stigma overweight individuals often endure — being labelled as lazy or weak-willed — which contributes further to anxiety and depression.
How Diet and Weight Loss Improve Mental Health Thankfully, numerous studies confirm that a nutrient-rich, balanced diet not only improves physical health but also significantly benefits mental wellbeing. Essential nutrients help regulate neurotransmitters, reduce inflammation, and detoxify the brain — all crucial for preventing and managing depression.
Oranges Improve Your Mental Healthand Help You Lose Weight
Oranges contain more than Just Vit C (1x Orange contains 130% RDA of Vit C and Over 170 Phytochemicals that help to cleanse and protect the body). Oranges also contain 11 Vitamins and minerals including Thiamin, Riboflavin, Niacin, Vit B6, Folate, Pantothenic Acid, Phosphorous, Manganese, Selenium, Copper and are a rich source of beneficial Magnesium which improves gut biotics. Magnesium also reduces anxiety and depression (refer to Reason #7 – Prevent Cognitive Degeneration and Magnesium) .
Key nutrients include: Omega-3 Fatty Acids – Proven to reduce depressive symptoms by supporting the structure of brain cells and modulating neurotransmitters. Magnesium – A mineral involved in over 300 processes including nerve transmission and mood regulation. A 2017 trial in PLoS One showed significant improvements in depression within just two weeks of magnesium supplementation. B Vitamins (especially Folate, B6, and B12) – Vital for neurotransmitter synthesis and mood balance. Deficiencies are linked to increased risk of depression. Micronutrients – Important for detoxifying the brain, removing harmful by-products like ammonia, a neurotoxic waste product of protein metabolism, which impairs mood and cognition when accumulated.
Antioxidants and Phytochemicals (part of the “collective” micronutrients) are found in fruits and vegetables. Antioxidants and Phytonutrients reduce oxidative stress, a known contributor to depression and neurodegeneration.
The Role of Amino Acids in Mental Health Amino acids are the building blocks of proteins and neurotransmitters, making them essential for mental health. One standout example is Tryptophan, which serves as a precursor to Serotonin, a neurotransmitter that regulates appetite, sleep, and mood.
Tryptophan benefits include:
Mood Enhancement: Boosts serotonin production, helping reduce symptoms of depression and anxiety.
By improving your diet, increasing activity, and losing excess weight, you naturally boost levels of these mood-regulating compounds while reducing inflammation and the mental strain of obesity-related stigma. This leads to noticeable improvements in mood, energy, sleep, and overall quality of life — often within weeks.
Reason #10: Personal Development and Relationships
Being overweight or obese can have profound effects on your personal relationships. From childhood through adulthood, excess weight brings trials and challenges. Overweight and obese children often experience bullying and difficulties developing fruitful friendships due to stigma, physical limitations, and resulting depression…..
Children who are overweight or obese often experience bullying, social exclusion, and difficulty forming positive relationships during their vital formative years. These experiences can shape emotional development, leading to issues with confidence, anxiety, and depression that may persist into adulthood.
A recent study into the impact of obesity on relationships found that obesity contributes to:
Higher rates of relationship breakdowns and divorce.
In adolescents and adults, obesity can delay dating, increase risky behaviours, and cause relationship strain. It’s also closely linked to infertility in both men and women, often fueling tension within couples.
Delayed dating and social withdrawal in adolescents
Early and risky sexual activity as a result of low self-esteem
Increased friction and arguments within couples
Male-specific health risks include: Low testosterone levels: A 1-point BMI increase reduces testosterone by 2%; a 4″ waist increase reduces it by 75%. Erectile dysfunction (ED): A BMI of 28 increases ED risk by 90%. Infertility: A 3-point BMI increase raises male infertility risk by 10%. Higher prostate cancer risk: A 43″ waist makes surgery 2.4x more likely than a 35″ waist.
Relationship impacts: A poor diet and sedentary lifestyle strain personal connections, fuel depression, and disrupt family dynamics. Addressing weight management is essential for personal growth, confidence, and relational wellbeing.
Reason #11: Reduce Inflammation
Chronic inflammation is a hidden factor behind serious health issues including heart disease, cancer, arthritis, and cognitive decline. Inflammation is also the leading cause of weight gain through cellular inflammation. In the abdomen, both subcutaneous fat (under the skin) and visceral fat (around the organs) accumulate. It’s visceral fat that releases dangerous pro-inflammatory chemicals known as cytokines, driving persistent, low-grade inflammation throughout the body. This inflammation impairs immune function, increases insulin resistance, and accelerates cardiovascular and neurological decline.
You can fight inflammation by:
Following a nutrient-dense, anti-inflammatory diet rich in omega-3s, polyphenols, antioxidants, and magnesium
Reducing inflammation improves mood, lowers disease risk, and can add healthy years to your life.
12Reasons to Lose Weight #12: See Clearly!
Your eyesight is one of the five vital senses that guide your daily life. It’s easy to take it for granted—until it’s threatened. Proper nutrition and a healthy lifestyle are essential to protect your vision and prevent debilitating eye conditions.
Do You Have the Funds to Live without Sight?
Would You Cope Mentally if You Lost Your Sight?
What would You do without your sight?
A healthy weight through healthy eating can: Help prevent Age-Related Macular Degeneration (AMD): Studies suggest diet influences AMD risk. Nutrient-rich foods like spinach, kale, eggs, and brightly coloured vegetables support eye health. Prevent Diabetic Retinopathy: Excess weight contributes to type 2 diabetes, the leading cause of adult blindness. Blood sugar control through diet significantly reduces this risk. Protect your personal and professional relationships: Vision loss affects social interaction, communication, and job opportunities. It’s difficult to engage when non-verbal cues are missed and physical accommodations are limited.
Eyesight is Precious. Healthy Eating can Protect Your Sight
Nourishing your body protects your sight…..
Have You Seen the Light, Yet?
A Personal Story: Why This Matters So Much To Me
My own weight loss journey started simply — I wanted to lose 8 inches of belly fat and shed 28lbs after an 8-year marriage. I just wanted to feel better in myself and in my body. But what began as a personal goal turned into something much deeper.
Today, my life intersects with my partner’s — a woman half my age, living with Type 1 Diabetes since her teens. What’s devastating is that much of her health decline wasn’t inevitable. It was fuelled by poor medical guidance, a badly administered epidural, and years of dietary neglect. She was told she could “eat whatever she wanted, as long as she injected enough insulin.” That reckless advice led to poorly controlled diabetes, progressive weight gain, and a cascade of debilitating complications: neuropathy, kidney failure, retinopathy, depression, and wheelchair dependence by 36.
The cycle of depression, weight gain, and physical limitation feeds into itself. It’s robbed her of independence, self-reliance, and even the chance of furthering her motherhood. The greatest tragedy is that this could have been prevented. Accurate dietary advice and meaningful support early on could have changed everything.
Science consistently proves that nutritious, balanced eating can prevent — and even help heal — chronic disease. The body responds to what you fuel it with. Good nutrition reduces inflammation, balances blood sugar, preserves eyesight, and can protect you from the cascading health breakdown obesity often brings. That’s why I compiled my best strategies into a free guide — because no one should go through this blind.
Get Your Free Guide: 30 Fat Loss Tips
Ready to take control of your health and your future? Download my free guide: 30 Fat Loss Tips — a no-nonsense, practical collection of simple, actionable strategies you can start using today. ✅ No starvation. ✅ No gimmicks. ✅ Real results.
In any weight loss attempt, you really need to focus on dietary changes first. It is your diet that has caused your weight gain probably coupled with a sedentary / low physical activity lifestyle. Our modern diets and lifestyle are filled with toxins from pesticides and industrial chemicals. Additionally our manufactured foods are filled with inflammation causing chemicals (preservatives and inflammatory nutrients) The best way to lose weight is to eat healthy and live a healthier lifestyle with an increase in physical activity / exercise of which a hiit regime has proven to be most effective.
Leading Fat Loss expert Mike Geary Reveals His Secrets to Transforming Your Body in 24hrs in his book the Fat Burning Kitchen…
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Burn fat fast with this excellent program that teaches you how saturated and dietary fats can not only help you lose weight but improve your overall health including heart, lung and mental health.
Questions People Also Ask about Weight Loss and Reasons to Lose Weight…
What is a good reason to lose weight? A key reason to lose weight is to protect mobility and independence. Excess weight increases the risk of osteoarthritis, causing joint pain, muscle weakness, and reduced movement. Weight loss eases joint strain, improves strength, and helps maintain freedom, daily function, and overall quality of life.
What health problems are caused by obesity? Obesity raises the risk of heart disease, type 2 diabetes, infertility, depression, arthritis, some cancers, and vision loss. It can also negatively impact mobility, mental health, and personal relationships.
What are the Health Benefits of Losing Weight? Beyond appea
How Can I Lose Weight Safely? Focus on a balanced, healthy low-carb diet paired with regular, varied exercise. Sustainable, steady weight loss of 1–2 pounds per week is ideal. Avoid extreme diets or drastic restrictions.
The BIGGEST singular cause of weight loss is by the reduction of refined and starchy carbohydrates. Refined and starchy carbohydrate foods include refined / processed sugar, bread, pasta, cakes, pastries, rice, potatoes, and wheat-based cereals.Research reveals one of the biggest causes of weight gain is cellular inflammation. Excess consumption of refined carbohydrates, toxins and sugars cause inflammation, fat storage and water retention.
The best weight loss tips include creating a calorie deficit, eating a balanced low-carb diet, controlling portions, staying hydrated, combining cardio and strength training, prioritising quality sleep, and adopting mindful eating habits. Together, these steps improve metabolism, regulate hunger hormones, and support healthy, sustainable fat loss.
How to reduce belly fat? Target belly fat by reducing overall body fat through a healthy, low-carb, nutrient-rich diet, regular physical activity including a high intensity interval training (H.I.I.T) workout with strength training, stress management, and adequate sleep. Focus on reducing visceral fat for improved health.
Can weight loss reverse diabetes symptoms? Weight loss can reverse Type 2 diabetes completely by dramatically improving insulin sensitivity, blood sugar control, and reduce complications. Type 1 diabetes can not yet be reversed. Type 1 diabetes requires strict blood sugar management and nutrition but benefits from a healthy weight – a healthy, low-carb diet can achieve this.
How to Lose Weight without Exercise? Weight Loss can be achieved naturally without exercise by following a healthy, low-carb diet. A healthy low-carb diet naturally reduces the highly processed carbs and inflammatory nutrients and toxins we ingest.
How to Lose Weight Fast, Naturally and Permanently? Losing weight fast naturally and permanently requires consistent lifestyle changes including a healthy low-carb diet and weekly fat-burning exercises (HIIT workouts).
Which part of the body loses fat first? Fat loss patterns are largely genetic and vary by individual. Typically, men tend to lose fat first from the abdominal area, while women often notice fat loss initially around the upper body, such as the face, shoulders, and arms. However, spot reduction isn’t possible — overall fat loss happens gradually throughout the body.
Does the 30/30/30 method work for weight loss? The 30/30/30 method — eating 30 grams of protein within 30 minutes of waking, followed by 30 minutes of light exercise — may support weight loss by stabilising blood sugar, reducing cravings, and increasing daily calorie burn. While it can be helpful, consistent healthy eating and regular activity remain essential for long-term fat loss. However, while the basic protocol may give direction for weight loss, it does not prevent you from filling up on the bad foods throughout the rest of the day.
Remember, while it is entirely safe and healthy to lose 1-2 lbs daily with a healthy, low-carb diet, sustainable weight loss takes time, and individual results can vary.
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.
Essential Fatty Acids and Saturated Fats : Important Update. In a recent revelation, investigative journalist Nina Teicholtz uncovered some shocking insights into fats and the weight loss industry. Nina’s revelations in “The Big Fat Surprise” reveals the shocking truth behind the health industry – the cover up’s over the truth about fats from Doctors and the health profession in general. Firstly, lets quickly talk about what essential fatty acids are and how essential fatty acids are needed by the body.
How Can Essential Fats be Good?
Athletes and nutritionists have long known that omega-3 and omega-6 fatty acids are beneficial. However, most of them have been massively avoided by many of us due to the fact that they are basically fat – the death knoll of the diet. This is where the so called health professionals have lied to us…
What Are Essential Fatty Acids?
Essential fatty acids (E.F.As) are a special class of fats generally known as “good fat.” They are also referred to as essential nutrients and sometimes called vitamin F. These essential nutrients play crucial roles in life. Essential fatty acids make hormones that regulate the immune system and central nervous system and include : linoleic acid (LA) (an omega-6 fatty acid), and alpha-linolenic acid (ALA). Alpha Linoleic Acid is an omega-3 fatty acid.
Essential fatty acids need to be supplied by the food we eat because the body is unable to create them itself.
Essential Fatty Acids Function
They are also vital for optimal health. Studies suggest omega-3 fatty acids may also help prevent bowel disease, asthma, and some mental health conditions.
Essential Fatty Acids for Healthy Living – Dressing the salad with Olive oil. Source : AdobeStock/weyo .
Moreover, essential fatty acids functions include (and not limited to) :-
increasing the absorption of vitamins and minerals
nourish the skin, hair, and nails;
promoting good nerve function;
help in the production of hormones;
ensure healthy growth and development;
and prevent and treat diseases among others.
Fats (essential fatty acids) are divided into two groups- saturated and unsaturated (depending on their chemical composition). Unsaturated fatty acids are divided into three types; omega-3, omega-6, and omega-9.
The omega-6 and omega-3s are known to be essential while omega-9s are non-essential; this is because the body can produce omega-9s from other fatty acids. Unsaturated fatty acids are further classified as monounsaturated or polyunsaturated. Essential fatty acids (EFAs) are …. polyunsaturated.
These include:
The omega-6 fatty acid, linoleic acid (LA) and its derivatives, gamma-linolenic acid (GLA) and arachidonic acid (AA)
The omega-3 fatty acid alpha-linolenic acid (ALA) and its derivatives, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Studies have shown that only linoleic acid (LA) and alpha-linoleic acid (ALA) are essential. However, the fatty acids which are obtained from them are also considered to be essential.
“Essential Fatty Acids are needed for the proper structure and functioning of all the cells in the body“.
Athletes and nutritionists have long known that omega-3 and omega-6 fatty acids are beneficial. However, most of them have been massively avoided by many of us due to the fact that they are basically fat – the death knoll of the diet. This is where the so called health professionals have lied to us…
Investigative Journalist Nina Teicholtz Uncovers the Lies and Deception within the Health and Nutrition Industry about Fats and Essential Fatty Acids.
Among other known fats, Omega 3 and Omega 6 fatty acids are scientifically known as Essential Fatty Acids (EFAs). There is no debating this reason, and the fact remains that they are essential (nutritionists and other medical professionals are in universal agreement).
They are considered essential because they are urgently needed by all living cellsin the body and are not produced by the body. It is our responsibility to provide them with the food that we consume on a daily basis!
Making the balance between omega 3 and omega 6 in our diet is absolutely necessary. Not only if weight loss is on the agenda, but also to help our body function properly and prevent a range of diseases such as hypertension, low immune system, dry skin, hair and nails, poor digestion and low energy.
We should not avoid all fats like the plague if we want to be lean and healthy. But it’s quite obvious that many of us wonder why Essential Fatty Acids (E.F.A’s) are essential in our weight loss plan, not to mention our overall health and fitness.
Healthy Eating Include Essential Fatty Acids and Creates a Healthy Body and a Healthy Life – Just 2 of the 12 Reasons to Lose Weight
Among many other things, essential fatty acids help to:
i. Make us Skinny. Essential fatty acids (EFA’s) contribute to, and continue with this process by behaving like hormones that increase the ability of the body to burn fat. They also reduce the fat it produces for its protection. These are fats that hang around body organs (viceral fat) and sits around our waists or abdomens (subcutaneous fat).
ii. Remove Your Body’s need for Appetite Supplements.
iii.Reduce Blood Sugar Fluctuations. EFA’s control the rate at which fat is produced, craving for food and loss of energy attributed to carbohydrates and sugars.
iv. Reduce Inflammation and Fluid Retention. EFA’s assist in reducing inflammation and fluid retention in body tissues. They are also involved in initiating the removal of water unnecessarily retained in other parts of the body. Due to this action they can have a vivid impact on our ability to lose weight!
v. Increase Energy Levels. EFA’sincrease the body’s energy levels during the day allowing you to live a fuller life :- going to the gym, playing with the children, enjoying days out, be more productive at work or taking an extra lap of the pool!
vi. Escalate Brain Stimulation. Research shows that, as with Magnesium, EFA’s help to improve cognitive function, create happier moods and alleviate depression. Elevated, positive moods reduce our cravings for crisps and other processed sugar based foods. Additionally, the brain contains (and needs) a high fat content for it to work.
Any of these benefits to consuming more essential fatty acids also form part of your 12 reasons to lose weight
How Essential Fatty Acids (EFA’s) Affect Weight Loss and Energy in the Body
It is important to note that not all fats are dangerous to the body! Although there should be a reduction in the rate you consume certain saturated and Trans fats. Unsaturated fats (including the polyunsaturated omega-3 and omega-6 fats) and monounsaturated fats (omega-9 fats) are healthy when taken in amounts that work with the body’s fat requirements to produce a healthy neurological and physiological balance.
Incorporating at least a small amount of these fats in a low-calorie diet can assist in making your meals more satisfying and enhance your weight loss goal.
Essential Fatty Acids and Satiety
Consuming a high quantity of omega-3 fats in your diet can increase your feelings of fullness, thereby reducing your ‘hunger pangs and cravings’ enhancing your weight loss and ability keep it off (based on a study published in Appetite in November 2008). According to a review article published in Nutrients in 2010, it was revealed that Omega-3 fats could contribute to weight loss by reducing appetite and increasing fat burning – especially when combined with low-calorie diet and exercise. Now, that was back in 2010 and nutritional research has provided some interesting results since then.
Reducing Water Retention with the Right Fatty Acids
Water retention can be a big problem for all of us -especially if we are trying to lose weight.
In the event that you are trying to lose weight, the best thing could be reducing your consumption of omega-6. Omega-6 can make you retain water. By preventing the unnecessary water retention, your body’s physiological processes and the cellular transition process will become more efficient. This will then prevent cellular growth (and weight gain) through water retention. This very process has led to the rising popularity of the Keto Diet (the first week in the keto diet activates the physiological processes that remove excess water retention).
All you need to do is to target 3-1 omega-6 ratio to omega-3 fats, as recommended by Unity Health System. These fats should represent between 5 and 10% of the total calorie intake for that day.
Omega-9 fats are monounsaturated fatty acids. According to a study published in The American Journal of Clinical Nutrition in February 2004, a diet low in monounsaturated fat can help you lose the same weight as a low-fat diet while at the same time reducing the risk of heart disease.
Dairy Fats! The BIG Question…
..Is Low-Fat or Full Fat the Better Choice for Dairy Products?
Essential fatty acids are available in all dairy products, milk, cheese, ricotta, yogurt, and butter
Fat has received a number of criticisms since the eighties, and low-fat or fat-free products became a dietary staple. However, much research has been conducted over the years. Presently, some nutritionists agree that dietary fats should have their place at the table. Milk from organic grass fed cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows.
Healthy fats, including those that are present in olive oil, nuts, seeds, and avocados, can assist the body in absorbing essential nutrients and contribute to overall health. But the question is; does the same apply when it comes to dairy products?
A host of other questions were asked;
“Is it the time to consider low-fat and skim milk for whole milk and cheese?” “Which is the best, whole milk or low-fat milk?”
In the light of recent evidence and research the answer is YES.. And on a personal note – I never liked the idea of skimmed or semi skimmed (semi-skilled as I call it) milk and always stuck to the fuller bodied and flavoured full fat milk.
However, according to to Dr. Frank Hu, The Fredrick J. Stare Professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health. “The evidence doesn’t support that.”
What are The Types of Fat That You Should Consider?
One of the main reasons why they say you cannot eat fatty milk products with “abandon” is that, unlike the so-called healthy monounsaturated and polyunsaturated fatty acids found in olive oil, oily fish and nuts, dairy products mostly contain saturated fats which can contribute to the risk of heart disease (according to some health professionals). Saturated fats come in a variety of formats/ compositions.
Some saturated fats are good for you – HDL Cholesterol can actually reduce heart complaints and helps to cleanse, rebuild and maintain the blood vessels. Healthy Saturated fats are also needed for brain function.
“But that does not indicate that you cannot enjoy a glass of whole milk, cream or rich cheese from time to time”, says Dr. Hu. “What is important is moderation”.
As a rule, do not consume more than 20 grams of saturated fat per day for an average 2,000 calorie diet, says Dr. Hu.
He stressed that “That’s actually a lot when you consider that one cup of whole milk has 4.5 grams of saturated fat.”
Even then, this does not permit you to plug away three or four glasses a day or return to the diet of the 1950s and 60s which are full of butter and red meat.
Some believe that it is not a good idea to eat a lot of full-fat dairies says Dr, Hu. “All you need to do is work towards balance by choosing a combination of low-fat and full-fat options. This could be one glass of 1% or skimmed milk combined with full-fat yogurt.”
Conclusion…..
As Dr. Hu states : “It is often advisable to focus on healthy eating overall, rather than thinking one nutrient such as saturated fats”.
“The problem is that often when people have cheese, a burger stands under it,” he says. “Or the cheese they eat is at the top of a pepperoni pizza. Also, there are times when people focus on fat reduction and begin to consume more refined carbohydrates and sugar, which can create their health risks”, says Dr. Hu. More importantly it is the bread the burger sits in that causes most of the problems!
Refined carbohydrates and sugars are typically found in wheat based products : cakes, pasties, pastries, bread etc. Processed sugars are found in virtually every single item of pre-made packaged food. Food manufacturers use sugar in their products to enhance the flavour knowing it is also addictive.
Low fat products are typically ‘bland’ in flavour and so manufacturers will add sugar (in some form) to improve the flavour. Have you ever noticed that full fat foods taste better?
And here lies the real problem fuelling the debate behind full-fat or low-fat produce. More importantly – the food it is eaten with or as part of a balanced diet!!
We NEED a balanced diet rich in vitamins, minerals, essential fatty acids, proteins and some “clean carbohydrates” sourced from : meat, poultry, fish, low sugar fruits, low starch vegetables, quality oils, seeds and nuts. And avoid the poor nutrition from wheat based products (bread, cakes, pastries, pasties, wheat based cereals) while reducing our sugar intake (sugar is another form of carbohydrate).
Autumn and winter are typically the seasons our minds turns to the likes of Brussels Sprouts and other wintery veg. Good old mother nature has a pleasant boost for our health just waiting to be picked, prepared and enjoyed through autumn, winter and spring. But what are Brussel Sprouts and how can they help us in our quest for healthy life boosting nutrition and potentially -weight loss? In this healthy eating article we take a close look at brussel sprouts and provide you with Brussel Sprouts Benefits, Brussel Sprouts Nutrition Facts (including carbs and calories), Brussel Sprouts recipes including Brussel Sprouts with bacon recipe, roasted brussel sprouts, and a downloadable pdf for you to read and absorb at your leisure.
Those little veggies that look like mini-cabbages are packed with vitamins and minerals. Vitamins and minerals that work wonders for your body – in both weight loss and health. Not only are they highly nutritious, but they’re also extremely versatile and can be prepared in a number of different ways (see brussel sprouts recipes and downloadable free pdf below).
You may remember Brussels sprouts as those small, round peculiar veggies that ended up on your plate as a child. Like most children, you probably didn’t want to eat them or cringed at the way they smelled while cooking.
Despite these little drawbacks, they were put on your plate for good reason: they’re actually one of the world’s healthiest foods, making them a diet necessity.
Not just for Christmas or special occasions, Brussels sprouts are an excellent source of vitamins, minerals, proteins and anti-oxidants for overall well-being. They are especially beneficial for both short term and permanent weight loss when consumed as part of a healthy eating diet.
Our overall health requires us to consume a variety of fat burning vegetables – especially green and cruciferous vegetables. Cruciferous vegetables contain phytochemicals that help in the cleansing of the body’s various systems.
“Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes”
Not only are they highly nutritious, but they’re also extremely versatile and can be prepared in a number of different ways – as you will soon learn.
What Are Brussels Sprouts?
Brussels sprouts don’t just look like mini-cabbages; they’re actually members of the Gemmifera group of cabbages.
Brussels Sprouts (Raw). Image : Adobe / Norman Chan
Ancestors of the modern Brussels sprout were probably cultivated in ancient Rome. The sprouts we know and love today were probably originated from 13th Century Belgium. A small, leafy vegetable, Brussels sprouts are packed with vitamins:-
Vitamin A
Vitamin C
Thiamin (B1)
Pantothenic Acid (B5)
Pyridoxine (B6)
Folate (B9)
Vitamin E
Vitamin K
And then there are the minerals – Calcium, Copper, Iron, Potassium, Magnesium Manganese, Selenium, Sodium and Zinc.
There are many more nutrients in the humble Brussels Sprout including :
Antioxidants for cellular cleansing and preventing / curing inflammation,
Amino acids and their numerous benefits (boosting metabolism, energy creation, boosts neuro transmitters to improve immunity and brain function),
Choline for sleep, absorption of fat and choline helps to reduce inflammation
Phytosterols. These have also been shown to reduce inflammation and lower LDL Cholesterol.
Brussel Sprouts Nutrition Facts
No matter how they come, Brussels sprouts can offer you an excellent source of nutrients. Packed with good things from nature, these vegetables are perfectly crafted for maintaining good health and wellness. But did you know sprouts can not only improve your health, wellness, and weight loss but they can also improve your fertility?
Rich in vitamin C and K, sprouts also contain good amounts of B vitamins – B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), vitamin B6 (Pyridoxine) and Vit B9 (folic acid).
Did you know..
…100g Brussel Sprouts (raw) provides 94% Daily Value for Vitamin C?
As you already know Vitamin C is vital for your immune system, but did you know that Vit C is necessary for the protection of cells from damage and inflammation?
Inflammation is the main issue behind weight gain and obesity and many other health problems.
Vitamin C also helps to produce collagen for firm, young looking skin … (saving money on expensive topical creams).
The supporting minerals and amino acids support the creation and repair of collagen and elastin for firmer, younger looking skin.
Brussels sprouts are also a good source of protein and dietary fibre and contain absolutely no cholesterol.
Vitamins in Brussels Sprouts (per 100g raw)
Vitamin
Amount
Daily Value
Vitamin A
754 IU
15.00%
Vitamin A (RAE)
38:00mcg
——–
Thiamin (B1)
0.139mg
12.00%
Riboflavin (B2)
0.090mg
7.00%
Niacin (B3)
0.754mg
5.00%
Pantothenic Acid (B5)
0.309mg
6.00%
Pyridoxine (B6)
0.219mg
17.00%
Folate (B9)
61mcg
——–
Vitamin C
85mg
94.00%
Vitamin E
0.88mg
4.00%
Vitamin K
177mcg
148%
Table Shows Vitamins per 100g Raw Brussels Sprouts. Daily Values US Gov. recommended minimum
Foods rich with vitamin A have been known to offer protection against some cancers such as oral cavity and lung cancer. The extent of cancer protection in Brussels sprouts is still widely researched. Promising findings hint that sprouts help fight cancer-causing agents and cleanse the body of many toxins. Vitamin A also helps improve the skin and improves eye health.
Brussels sprouts are one of the best sources of vitamin K. Vitamin K is known to improve bone health. Vit K has also been shown to prevent diseases and disorders of the bones such as osteoporosis.
Minerals in Brussel Sprouts
In addition to these nutrients, Brussels sprouts are an excellent source of the following minerals:-
iron
manganese
calcium
potassium
copper
phosphorous
Brussel Sprouts Benefits
Being rich in a variety of vitamins and minerals, Brussels sprouts help to treat many health problems. They are simply a highly nutritious addition to any diet.
As already mentioned, Brussels sprouts help with a number of health problems – they provide the body with the support it needs to build strong bones, remove toxins (cleansing or detoxing) and cancer-causing radicals and agents.
The nutrients in Brussel Sprouts also regulate metabolism, promote strong muscles, oxygenate the blood, and do much, much more.
Love them or loathe them, Brussel Sprouts are a highly nutritious leafy green vegetable. Scientific research has discovered a multitude of health benefits to eating Brussel Sprouts. These superfoods are a do-it-all veggie that promotes optimal health and well-being.
Brussels sprouts are also a great source of vitamin A – an antioxidant required for maintaining healthy mucus membranes….
Like cabbages, they may cause an overactive bowel if eaten to excess. Eaten 2 or 3 times per week Brussels Sprouts will provide a highly beneficial source of essential nutrients.
Sprouts for Weight Loss
You may (or may not) be aware that green leafy vegetables are an excellent aid to fat loss and many aspects of your health. Being a type of cabbage, Brussel sprouts are also highly beneficial in weight loss.
Brussels Sprouts should be included as part of any Healthy Weight Loss plan. Image : Adobe / Kurhan
With Vitamins A and C being antioxidants, Brussels sprouts also help to increase your metabolism. As the antioxidants cleanse and repair the cells, they also remove the toxins in your fat cells.
With cleaner, healthier fat cells, the transfer of energy becomes more efficient resulting in improved metabolism. This cleansing also reduces cellular inflammation – one of the primary results of an unbalanced diet and causes of obesity.
Brussel Sprouts are a rich source of amino acids which in themselves contain many benefits including :
Promote Muscle Building (Muscles are a high energy consuming tissue and require substantial volumes of fat / energy to build and maintain)
Energy Production
Boosts Collagen and Elastin for skin condition and elasticity and returning to ‘normal’ after weight loss
Appetite Regulation
Metabolism of Fats
Detoxification / Cleansing
Regulate Blood Sugar Levels
Improves Sleep – Wake Cycles
Enhance Exercise Performance
And those are just the benefits of the amino acids inside sprouts. The Vitamins (esp Folate (B9) and Vitamin C also contribute to the burning of fat and weight reduction. Folate contributes to energy production as well as maintaining RNA and DNA quality and cell growth. Folates have also been shown to fight depression, confusion, and anemia.
Thinking Clearly – Cognitive Benefits of Brussel Sprouts
During the natural process of metabolism and catabolism of amino acids ( source : https://www.sciencedirect.com/topics/nursing-and-health-professions/ammonia) Ammonia is deposited within the brain. Ammonia (NH3) is a highly toxic colourless gas composed of Nitrogen and Hydrogen and is produced naturally in our environment and ecosystems including the human body.
Excess levels of ammonia in the brain can cause confusion and loss of cognitive abilities (focus).This is in addition to other serious health complications around the body including coma….
Ammonia Toxicity.
“Ammonia is highly toxic. Normally blood ammonium concentration is < 50 µmol /L, and an increase to only 100 µmol /L can lead to disturbance of consciousness. A blood ammonium concentration of 200 µmol /L is associated with coma and convulsions.”
An additional benefit of eating greens (and sprouts) is in their ability to cleanse the brain of this toxin allowing the brain to function clearly.
This clarity of thought goes hand in hand with the clearer vision you will gain from the Vitamin A.
Now, I know this is a lot to take in and you may not even believe that just one veggie can be this beneficial to your overall health and well being, so here’s a list of the whole body health benefits for you…
Whole Body Health Benefitsof Brussels Sprouts
As you may understand by now, consuming Brussels sprouts on a regular basis can improve many of the body’s functions :
Improved Cognitive Abilities
Increase Energy
Boosts Weight Loss
Reduces Inflammation
Joint Pain reduction
Improved Appetite Control
Hormone Regulation
Improved Skin and Hair Condition
Increased Eye Health
Increases Fertility
Boosts Immune System
Reduces LDL Cholesterol
& Prevent Coronary Heart Disease
Brussel Sprouts : Created By Nature, Made for You!
Though Brussel sprouts may have gained a bad reputation when you were a child, you can now look at them with new eyes. These little vegetables are wholly good for you with benefits for your whole body and well-being.
When eaten in moderation, these beauties will keep you regular, have you feeling great, with increased energy and vitality and inspire you to create a healthy diet around them and their health benefits.
Sprouting Fat Loss (Updated Version Coming Very Soon)
Mom always said “Eat Your Sprouts” and she was right. The humble Brussel Sprout is filled to the brim with beneficial nutrients (vitamins, minerals, amino acids, Choline and Phytochemicals.
Choline aids in the absorption of fat, maintains the structure of cellular membranes and reduces chronic inflammation (one of the primary causes of weight gain and obesity)
Phytochemicals. Brussel Sprouts (having NO Cholesterol) are a rich source of Phytochemicals which which reduce LDL Cholesterol levels. Phytosterols have also been shown to reduce inflammation.
Proteins andAmino Acids. Whilst providing 7% Daily Value of Protein, Brussel Sprouts are also a rich source of 11 amino acids each with their own health benefits including stimulation of muscle growth, production of serotonin, construction and maintenance of collagen and elastin, boosting metabolism, regulation of blood sugar levels, detoxing / cleansing, stimulate wound healing, builds white blood cell activity and many, many more benefits.
How To Cook Brussel Sprouts
Adding Brussels sprouts to your diet is incredibly easy because they can be cooked in many tasty ways – boiled, baked / roasted, sauteed, grated / shredded, stir fried. Cooked sprouts can also be served with Chestnuts, Almonds, Cashew Nuts and Bacon (see ebook for more recipes).
Boiled Brussels Sprouts
Bring a 2 pint saucepan with 1pint water to the boil and season with sea salt.
Prepare sprouts by removing outer leaves and base stem
Place in boiling & simmer for 20 mins
Drain and serve with freshly cracked black pepper and 20g of butter (optional but delicious)!
Brussels Sprouts with Cashews. Image Source : Adobe / nata_vkusidey
For More information on the nutrition, health benefits and 7 Delicious ways to Cook Brussel Sprouts…..
Download Your FREE pdf Guide: “Sprouting Fat Loss” and Discover
MoreBrussel Sprouts Benefits and Recipes to Try
Sprouting Fat Loss Reveals :
Brussel Sprouts Nutrition
How Sprouts Can Make You Look Younger
How Sprouts Can Increase Your Fertility
Brussel Sprouts Benefits (including Cancer prevention)
Anti-Inflammatory Propertiesof Brussel Sprouts
Weight Loss Benefits
7 Different Brussel Sprouts Recipes
Sprouting Fat Loss is currently being updated with new, up-to-date nutritional information and nutritional benefits. Please bookmark this page and come back soon.
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