Are you tired of scrolling through endless weight loss articles, getting confused about fat loss vs weight loss? Well, today we’re diving into the science behind these two concepts and shedding light on the myths surrounding them. Get ready to understand the difference between fat loss vs weight loss and unlock the secrets to a healthier, more vibrant you.
Firstly, before we get into the discussion, lets clarify a very important aspect of this discussion and the principles involved in Fat Loss vs Weight Loss.
Feb 9, 2021 …Weight loss refers to a decrease in your overall body weight, while fat loss refers to weight loss from fat. This article explains why fat …
What is Fat: Decoding the Science Behind Weight Gain
At its core, fat is the body’s natural way of storing excess energy derived from the food we consume. When we consume more calories than our bodies need for immediate energy expenditure, the excess calories are converted into triglycerides – the building blocks of fat. These triglycerides are then stored within specialized cells called adipocytes, which make up our body fat.
Fat Cell Clustering Causing Obese Fat Tissue
Adipocytes, often referred to as fat cells, cluster together to form adipose tissue – the tissue you can feel and pinch. As we consistently consume excess calories, these adipocytes (fat cells) expand to accommodate the accumulating triglycerides.
This expansion leads to weight gain and a gradual increase in body fat percentage.
Understanding the intricacies of fat accumulation empowers us to make informed choices about our diet and lifestyle. By adopting a balanced approach that aligns our calorie intake with our energy expenditure, we can maintain a healthier body composition and prevent the excess storage of fat. Remember, the key lies in striking the right balance between the energy we consume and the energy we burn through physical activity.
However, we need to be aware that there are 3 types of fat ; visceral, subcutaneous and brown fat. Subcutaneous fat is the fat deposited in the hypodermis layer under the collagen / elastin layers in the skin (see illustration -“Cell Structure” below.
Understanding Fat Loss: Delving into Adipocytes and Antioxidants
Losing fat is more than just a numbers game – it’s about understanding the intricate processes happening within your body. Enter adipocytes, the specialized cells that store fat. Fat loss occurs when these adipocytes release their stored fat, resulting in a leaner body composition.
But how does it happen? Let’s look under the surface of your skin to reveal the actual structure of our skin and the cellular structure that makes up our skin. Here you will understand how nutrition can improve not only health (and weight loss) but also improve our skin condition and take years off our looks. You will learn about collagen, elastin, hyaluronic acid and where your subcutaneous fat cells (adipocytes) are and effects of poor nutrition and good nutrition on these cellular structures.
Understanding the Cellular Structure of Skin, Collagen, Elastin, Hyaluronic Acid and the Fat Cells (Adipocytes)
Before we go into the workings of the fat cells (adipocytes), we need to understand where they are in our bodies and how they affect our appearance (weight gain, obesity and skin wrinkles).
In the diagram below we can clearly see the cellular structure of our skin with the outer layer (epidermis) at the top, the Dermis (central) containing the collagen fibres forming structure, the elastin to help keep skin tight and fresh while also controlling and reducing wrinkles, the hyaluronic acid and the fibroblasts.
Below this we can see the Hypodermis which contains the subcutaneous fat cells. It is this subcutaneous fat that gives rise to initial weight gain in endomorphs and (in the abdominal area) belly fat.
Collagen, Elastin and Hyaluronic Acid
Collagen / Callogen, Elastin and Hyaluronic acids are the main stay of healthy skin. You will no doubt have seen numerous commercials for skin products / topical creams to help in reducing wrinkles in the epidermis that provide collagen and hyaluronic acid.
Did you know, Collagen can be sourced naturally and at much lower costs than the aformentioned creams? Collagen is made up of proteins, which in turn are built from amino acids in your diet.
Simply improving your diet can improve the collagen, elastin and hyaluronic acid in your skin to make you look 10 years younger
Collagen: Creation, Uses and Benefits
Collagen, a structural protein, derives its name from the Greek word “kólla,” meaning glue, underscoring its role in maintaining tissue integrity. Formed through the synthesis of amino acids like glycine, proline, and hydroxyproline, collagen is a crucial component in skin, bones, tendons, and ligaments. Its molecular structure imparts strength and elasticity to connective tissues.
Beyond structural support, collagen plays a pivotal role in fortifying various bodily functions.
In terms of immunity, collagen aids in the production of antibodies, bolstering the body’s defense mechanisms. Cardiovascular health benefits from collagen’s contribution to arterial structure and elasticity, potentially reducing the risk of arterial stiffness.
Digestive health is enhanced as collagen supports the integrity of the gut lining, preventing permeability issues. Moreover, collagen is renowned for promoting healthy skin by maintaining moisture and suppleness, reducing wrinkles and promoting a youthful appearance.
Embracing collagen-rich foods (foods that contain a high volume of collagen creating nutrients like amino acids brings diverse health advantages, encapsulating a holistic approach to well-being.
How do Fat Cells Affect the Skin?
Uneven fat cell growth significantly influences skin appearance, contributing to phenomena like cellulite or “cauliflower skin” and wrinkles. As fat cells expand irregularly, they exert pressure on surrounding collagen and elastin tissues.
Wrinkle Formation and Cellulite
As fat cells expand irregularly, they exert pressure on surrounding collagen and elastin tissues
This uneven stretching creates a distorted surface, resembling the texture of cauliflower, and compromises the skin’s natural elasticity. Over time, repeated strain on these connective tissues leads to the formation of wrinkles.
Maintaining a balanced lifestyle that includes proper nutrition and exercise can help regulate fat cell growth, preserving the integrity of collagen and elastin for smoother, healthier skin and reducing the likelihood of the “cauliflower skin” effect.
A Healthy Physique with Taught Skin is a Primal Condition – Proof of Fitness to Mate!
While we have become more understanding and tolerant towards weight gain and unhealthy living with poor skin condition and looks – skin, physique and appearance are still important factors in human society deriving from our primal and ancestral lifestyle dating back to the caveman era.
Health and fitness are signs of good mating opportunities and successful reproduction of healthy genes in future generations forming part of our existing 12 reasons to lose weight.
Do not be fooled – cellulite is not sexist! It can (and will) form in both men and women!
The Fat Cell (Adipocyte): Understanding Fat Storage and Energy Release
Imagine adipocytes as tiny storage units packed with fat molecules. When your body needs energy, it signals these cells to release the stored fat. This fat then enters the bloodstream and is transported to the muscles and organs within the body including the brain, where it’s burned for energy. Here’s where antioxidants come into play.
Antioxidants, those incredible compounds found in various foods like berries, green tea, and dark chocolate, are known for their cell-cleansing properties. When you consume antioxidants, they help cleanse the surface of the fat cell (the membrane) improving the efficiency of energy transfer into and out of the fat cell.
Antioxidants neutralize harmful free radicals that can damage cells, including adipocytes. By cleansing these cells, antioxidants make them more efficient in energy processes, contributing to effective fat loss.
Decoding Weight Loss: More Than Meets the Eye
Our individual weight is a sum of everything within our bodies – bones, muscle, brains, organs, skin, vitamins, minerals, water and fat. Weight loss (as opposed to fat loss), encompasses more than just shedding fat. It can include a combination of fat loss, muscle loss, bone loss, organ loss and water loss. Consequently, weight loss can include the loss of a body part.
“Weight Loss Can Include Organs and Limbs aswell as Fat“
Now, let’s address a fascinating aspect of weight loss. We can lose weight simply by losing a body part. While it’s true that amputating a limb or undergoing surgical removal of certain body parts will result in weight loss and a lower number on the scale, the implications are not as positive as they might seem.
Losing a limb, for instance, doesn’t equate to losing only fat. Muscle tissue and bone contribute significantly to your body weight. Moreover, such drastic measures can lead to psychological and physical challenges that overshadow any perceived benefits. The key is to focus on sustainable and healthy ways to achieve your weight and fat loss goals.
While many embark on crash diets and extreme measures in pursuit of rapid weight loss, the result might not be as favorable as expected. Losing muscle mass can lead to a slower metabolism and an overall weaker physique.
In Conclusion: Understanding Fat Loss vs. Weight Loss
In our goal of “losing weight” it is imperative we actually focus on losing fat. It is the excess fat that needs to be lost. So, when you settle on a suitable method for weight loss, ensure you are only losing the excess fat and remember the following in your journey.
Weight Loss encompasses the loss of mass from our bodies including Skin, Bone, Fat, Internal Organs, Muscle and Water
Fat Loss is Defined as a Loss of Fat from the Adipocyte ( Fat Cells) contained within our bodies under the skin and can be either subcutaneous fat (fat stored just below the skin or visceral fat (fat stored deep within the body and typically surrounds the internal organs restricting their purpose).
How do We Lose Fat?
How we lose fat is, then, a process of eating certain foods that reduce our excess energy intake and actively nourish and contribute to increasing our metabolism without causing the storage of excess fat. Subcutaneous fat (the fat in the hypodermis layer of skin) is relatively easy to lose compared to visceral fat which lies deep inside the body surrounding the internal organs. Brown fat is beneficial and actually helps us to burn more subcutaneous and visceral fat.
Consuming natural, raw foods that are rich in beneficial nutrients also helps cleanse our body of the toxins – toxins that are deposited in our body created through metabolism, ingestion from environmental factors (pesticides and other toxic chemicals, plastics from degraded packaging) digestion and the many other physiological processes.
In the grand battle of fat loss vs. weight loss, the true winner is a holistic approach that prioritizes your overall health and well-being. While fat loss targets those stubborn fat cells and utilizes beneficial nutrients and antioxidants to free up the stored fat as energy, weight loss actually involves a combination of losing skin, bone, fat, muscle, and water loss.
While we want to lose excess fat (fat loss) we do not want to lose muscle mass or bone density. The real target is to reduce the volume of fat stored in the fat cells, reduce inflammation and excess water retention.
Remember, drastic measures like losing body parts might lead to unexpected consequences.
A balanced diet, regular exercise, and sustainable lifestyle changes are your best allies. Focus on nourishing your body and embracing the transformation that comes from within. Because when it comes to fat loss vs. weight loss, the ultimate victory is achieving a healthier and happier you ( just 1 of the 12 reasons to lose weight).
Related Questions / FAQ’s to Fat Loss vs Weight Loss
Is it better to lose weight or lose fat?
This question is surprisingly important. While weight loss is important (assuming you are overweight), it is always better to lose excess fat (both subcutaneous and visceral fat). Losing the excess fat will cause a natural loss in weight AND improve many aspects of your health including cardiovascular, immunity and digestive systems. By losing the excess fat, you may also find your cognitive skills improve with increased brain health, relationship health will improve as will other aspects of your life (see 12 reasons to lose weight )
Can I Lose Fat Without Losing Weight?
In short – no. You cannot lose fat without losing weight. Your body weight is the total weight of everything within your body. Your total body weight includes, skin, bones, brain matter, cartilage, organs, muscle mass, water and waste products. By losing fat you are losing just that….excess fat stored in your abdomen and around your body. This fat loss inherently causes weight loss.
Losing weight through a healthy diet (and preferably exercise aswell) you will also lose excess water caused from water retention (excess carbohydrates and poor dietary / lifestyle choices cause water retention – predominantly in the legs).
Is there a Difference Between Burning Fat and Losing Weight?
While burning fat and losing weight are related, they are distinct processes. Burning fat specifically refers to the metabolic process where the body uses stored fat as a primary energy source. This often occurs through activities like exercise and a balanced diet. On the other hand, losing weight encompasses various factors, including fat loss, muscle loss, and water weight. Weight loss can result from a combination of fat and muscle reduction, as well as changes in fluid levels.
It’s essential to focus on sustainable practices for fat loss, such as a healthy diet and regular exercise, to promote long-term well-being. Simply losing weight without considering the composition of the loss may lead to muscle depletion and an unhealthy approach. Therefore, understanding the nuances between burning fat and overall weight loss is crucial for adopting a holistic and effective approach to fitness and health.
How Do I Know I am Burning Fat?
Determining if you’re burning fat involves recognizing certain signs and employing various methods…. Firstly, during cardiovascular exercises, an increased heart rate and sustained effort may indicate your body is utilizing stored fat for energy. Feeling a gradual warmth or sweating during a workout can also suggest fat burning. Monitoring your breath can be insightful; if it’s slightly labored, it may signify a reliance on fat as a fuel source. However, cardiovascular exercise may not be the optimum exercise for weight loss.
Effective fat burning exercises require the body to use multiple groups of muscles at the same time – cardiovascular exercise rarely uses more than 2 muscle groups. In the case of endurance type exercise, scientific studies reveal this type of exercise can lead to excess stress on the body causing elevated cortisol levels which in turn cause fat storage – not fat burning and people have been known to gain weight through endurance type exercise or cause “skinny fat” – a phenomena caused by the draining of fat cells without toning the muscles and skin causing loose rolls of skin in the abdominal area.
Additionally, tracking changes in body composition through methods like body fat percentage measurements or noticing a reduction in waist circumference can be indicative of fat loss.
Monitor your visual appearance – take a look in the mirror. If you see increased definition in your body – reduced waist size, muscular clarity and ribs / bones showing definition then you are probably losing excess subcutaneous fat. Losing visceral fat will typically show as a reduction in waist / torso circumference especially around the abdominal area.
However, individual responses vary, and these signs may not be definitive. Keep in mind that sustainable fat loss involves a combination of a calorie-controlled diet, regular physical activity, and sufficient rest. Consulting with a healthcare professional or a fitness expert can provide personalized insights into your fat-burning progress and overall health especially in regards to losing visceral fat. Visceral fat is more dangerous than subcutaneous fat!
Selenium rich foods are a simple but powerful way to support your overall health and well-being. Backed by research, selenium is known for strengthening the immune system, supporting healthy thyroid function (which helps regulate your metabolism), and protecting the body against oxidative stress. As part of a balanced, nutrient-dense diet, getting enough selenium can make a real difference to how you feel, function, and even manage your weight. I’ve gathered a carefully researched list of wholesome, wheat-free, primarily low-carb options — complete with their selenium content — to help you easily add this essential mineral to your daily meals. It’s a smart, natural way to boost your wellness journey through better eating.
Individual nutritional values may vary. This depends on the geographic location and environmental conditions of the food source and cannot be 100% consistent. Scientific analysis / detection of nutrients in food sources may also have slight variances in the nutritional values.
Additionally, I have categorised the Sources of Selenium into the following groups :
Nuts and Seeds
Fish and Shellfish
Meat
Additional Sources
Selenium Rich Foods : Nuts and Seeds
1. Brazil Nuts
Brazil nuts are the reigning champions of selenium. Just 1 Brazil Nut provides your recommended daily intake of 55mcg selenium [1]. 100g of Brazil nuts provide 1920mcg Selenium / 100g. This equates to : 3491% Daily Value
“A small-scale 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease. After 3 months, the researchers noticed a reduction in inflammation and markers of oxidative stress.” [1]
A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults.
The findings of another 8-week-long study showed that taking a 200-mcg selenium supplement reduced insulin levels and improved insulin sensitivity in people with type 2 diabetes and coronary heart disease. The researchers also reported increased antioxidant capacity in the body. Enjoy them as a snack or sprinkle them on salads for a delicious and nutritious boost.
2. Sunflower Seeds
Not just delicious, sunflower seeds are also rich in selenium. 1 oz Sunflower seeds provide 32% of the RDI [3]. 100g Sunflower seeds provide 80.4mcg Selenium (146% Daily Value)
Sunflower seeds are also rich in Vitamin E providing 37% of the RDI. Sunflower seeds also provide [3]:
Zinc: 10% of the RDI (Recommended Daily Intake) Copper: 26% of the RDI Manganese: 30% of the RDI Folate: 17% of the RDI Pantothenic acid: 20% of the RDI
Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids — which also function as antioxidants.
Sunflower seeds can be enjoyed as a standalone snack or sprinkle them onto yogurt, in smoothies, or over your morning cereal. Interestingly, when sunflower seeds are sprouted, their plant compounds increase. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores. [3]
Selenium Rich Foods : Fish and Shellfish
3. Yellowfin Tuna
Yellowfin Tuna is another excellent source of selenium providing approx 92mcg Selenium per 3oz serving. Yellowfin tuna is a valuable addition to any healthy eating / weight loss diet. Its high protein content supports muscle preservation and satiety – crucial for effective weight management. This fish is also rich in omega-3 fatty acids, which aid in metabolic health and reducing inflammation which helps with fat loss. Yellowfin tuna is a source of essential vitamins like B12, (helps boost energy metabolism) and minerals like selenium – beneficial for thyroid function.
Yellowfin tuna’s selenium content (77 mcg) is 110 percent of the daily value for a 2,000-calorie diet.
Yellowfin tuna also provides 24 percent of the DV for phosphorus — 236 mg and 375 mg of potassium which contributes 11 percent to the recommended daily intake for Potassium [2].
Not only a fantastic protein source, yellowfin tuna is a selenium rich food also brimming with proteins and essential fats. Grill or sear this fish for a delightful addition to your weekly menu.
Yellowfin Tuna is an excellent source of healthy nutrition and can be grilled, fried, served in a salad or with a variety of nutritious low carb vegetables for a very healthy meal. By incorporating yellowfin tuna into a balanced eating plan, you can support your weight loss goals while benefiting from its valuable nutrients.
[Note of Caution : Due to their long lives, Tuna can be higher in levels of Mercury absorbed from the ocean and the fish they eat. Enjoy tuna but be cautious of this Mercury which can cause brain damage.]
4. Mackerel (Atlantic)
Atlantic mackerel is a nutrient-rich fish that offers excellent benefits for health and weight loss. It’s an exceptional source of high-quality protein – essential for muscle maintenance and preservation. Mackerel can also aid in appetite control, aiding in weight management. Its omega-3 fatty acids, especially EPA and DHA, promote metabolic health and reduce inflammation (one of the primary causes of weight gain). Additionally, mackerel provides crucial vitamins like B12 for energy metabolism and selenium for thyroid function. Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients.
Mackerel (Atlantic) provides 51.6mcg Selenium per 100g [12].
Additionally, Mackerel also provide a wide variety of nutrients including 23.8 g Protein, Og carbohydrate, 401mg Potassium, 97mg Magnesium, 278mg Phosphorous, 18 amino acids and essential fatty acids including Omega 3.
Atlantic Mackerel also provide 18 Amino acids – essential for a variety of physiological processes.
Incorporating mackerel into a balanced diet can support weight loss goals while providing essential nutrients for healthy living and weight management. Mackerel, one of my personal favourites is delicious when simply filleted fresh and pan-fried in butter with a little lemon juice.
5. Herring (Atlantic)
Herring is an excellent source of selenium -1OO-grams of fillet provides 46.8 mcg (85% DV). A 143-gram fillet provides 122% of the daily value of Selenium (supporting thyroid health). Abundant in protein, herring aids in muscle generation and maintenance while also curbing hunger (vital for successful weight management).
Rich in omega-3 fatty acids, including EPA and DHA, Herring can foster a healthy metabolism and help to reduce inflammation.
Herring also provides essential vitamins like B12, essential for energy metabolism.
While herring is not a personal favourite, herring is a fantastic choice for those seeking weight loss or for weight management. Embracing herring in your well-rounded diet can effectively bolster your overall health while contributing to any weight loss endeavors.
6. Salmon (Atlantic Farmed and Wild)
Atlantic salmon is a nutritional powerhouse, offering an array of health benefits. Rich in high-quality protein, it supports muscle development and aids in satiety, beneficial for weight management. Atlantic Salmon provides 75-85%* DV Selenium depending on source (farmed or wild). Consuming this fish provides a balance of essential proteins, healthy fats, and essential nutrients, making it an exceptional choice for overall well-being.
*Farmed Atlantic Salmon provides 41.4 mcg (75% DV) Selenium.
Wild Atlantic Salmon provides 46.8 mcg (85% DV).
The significant omega-3 fatty acid content, particularly EPA and DHA, promotes cardiovascular health, reduces inflammation, and supports brain function.
Salmon is a powerhouse of beneficial nutrition including anti-inflammatories and anti-oxidants like Selenium. Salmon can be enjoyed in many ways – pan fried, smoked and baked to name but a few. Whole salmon cooked and presented on a platter is a delight to see.
7. Swordfish
Swordfish is exceptional for its selenium content providing 68.5 mcg (125% DV) per 100g portion and is a remarkable addition to a healthy diet, offering a variety of health benefits.
In addition to the substantial selenium content, Swordfish is rich in omega-3 fatty acids, specifically, EPA and DHA. Omega-3 fatty acids aid in cardiovascular health, reduce inflammation, and support cognitive function.
Its generous protein content supports muscle growth and appetite control, which is advantageous for weight management. Incorporating swordfish into your diet provides essential proteins, healthy fats, and crucial nutrients, making it a valuable choice for overall wellness. The flesh in swordfish is white, firm and arranged in a circle within the fillet. My first encounter of eating Swordfish was on holiday in Malta. Swordfish is excellent barbecued but equally pan fried in butter.
8. Snapper
Snapper is a valuable inclusion in a balanced diet, presenting an array of health advantages. Snapper also boasts significant selenium levels providing 49 mcg (89% DV) per 100g portion. Selenium rich, Snapper (with its delicious white flaky flesh), could be a pivotal fish in your healthy eating / weight loss endeavours. Its Selenium content is recognised recognized for its antioxidants, bolstering immune function and thyroid well-being.
With its notable protein content, it aids in muscle upkeep and appetite regulation, promoting effective weight management. The considerable presence of omega-3 fatty acids, including EPA and DHA, contributes to heart health, inflammation reduction, and cognitive support.
Integrating snapper into your dietary choices delivers essential proteins, beneficial fats, and vital nutrients, making it a smart choice for overall health enhancement. My first introduction to Snapper was in a Chinese dish with it being steamed whole with a small variety of vegetables.
9. Oysters
Oysters (like them or not) are another superfood rich in a variety of essential vitamins and minerals. A 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides 56% Daily Value for Selenium [6].
Oysters also provide a MASSIVE 555% of the Daily Value intake of ZINC ( a potent antioxidant), 538% of the DV of Vitamin B12, and 493% of the DV of Copper!
These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play important roles in your body, including regulating inflammation, supporting heart and brain health, and protecting against type 2 diabetes [6].
Not sure about fresh oysters? Smoked Oysters are also available and are delicious – I know! So next time you’re out for a nice meal at the seaside or your favourite seafood restaurant, try sharing a plate of oysters or a seafood platter with Lobster, Languistine, Scallops and Oysters for a true seafood treat bursting in proteins, vital vitamins, minerals and antioxidants!
10. Clams
Clams are a fantastic addition to any healthy eating / weight loss-focused diet due to their low calorie and fat content, making them a great source of high-quality protein. What truly sets them apart is their impressive selenium content – Clams provide 64 mcg (116% DV) Selenium per 100g. Just 3oz (85-gram) serving provides 99% of the daily value of selenium.
With their delicious flavour and dense nutrient profile (including the powerful antioxidant selenium which helps maintain the thyroid and fuel metabolism) clams could be a prime mover for your health and any weight loss endeavours.
Selenium, a vital trace mineral, plays a pivotal role in supporting a healthy metabolism and thyroid function. Furthermore, it acts as a powerful antioxidant, helping to protect cells from oxidative stress.
Incorporating clams into your meals not only provides a delicious and satisfying option but also ensures you’re benefiting from this essential nutrient. Make clams a regular part of your weight loss journey to promote overall health and vitality. Clams can be eaten in a variety of ways. A popular choice for many is Clam Chowder (a rich and hearty white stew made with clams). Alternatively, the can be pan-fried in butter with a little lemon juice or garlic butter.
11. Lobster
Lobster is an excellent choice for individuals focusing on weight loss, as it offers a delectable, low-calorie protein source. This nutrient-packed seafood is not only satisfying but also a great addition to a balanced diet.
Rich in vital nutrients with that delicious and exotic appearance and delicate flesh, Lobster should form part of your healthy eating diet. Lobster provides numerous essential vitamins and minerals including a Whopping 73.1 mcg (133% DV) per 100g Selenium.
Including lobster in your weight loss plan not only enhances the flavor of your meals but also ensures you’re reaping the benefits of this essential nutrient. Prioritize lobster for a delicious and nutritious approach to weight management.
My personal favourite is the tail – delicious cooked in a variety of meals – steamed, pan fried, or baked (Lobster Thermidor is a delicious dish as is Lobster Mornay, albeit somewhat outdated).
12. Octopus
Surprisingly, Octopus is also rich in selenium (amongst other vital nutrients) and provides 89.6 mcg (163% DV) Selenium per 100g. Octopus is a superb choice for those seeking weight loss, offering a lean and flavorful protein source. It’s a nutrient-rich seafood that’s not only delicious but also highly nutritious.
Just 3oz of Octopus (85-gram) offers 139% of the daily value of Selenium.
Incorporating octopus into your weight loss regimen not only adds variety to your meals but also ensures you’re benefiting from this essential nutrient.
My first try of octopus was on holiday in Malta. I asked the waiter for something local – he offered a pasta bake with tomatoes and a variety of locally sourced seafood. I can honestly say it was delicious! The octopus was soft and delicate – not chewy as I imagined. Pleasantly surprised is an understatement!
As an alternative, try a refreshing octopus salad with mixed greens, cherry tomatoes, red onion, and a zesty vinaigrette for a satisfying and nutritious meal that supports your weight loss goals.
Selenium Rich Foods : Meat
13. Turkey
Turkey, as with most poultry (especially free range / pasture fed) are healthy sources of many nutrients – not just protein. Turkey also provides a healthy dose of 17mcg Selenium per 100g roasted with skin on [4]. Turkey also provides 31.9g protein per 100g serving (roast with skin on). Roast, grill, or include it a fried rice dish or chow-mein for a versatile and nourishing option.
Tip:When roasting any poultry, place in roasting tin resting on the breast fro 30 – 40 minutes. This allows the fats in the back to soften and run down through the meat into the breast with other juices. Rotate the bird onto its back after 45 minutes (30-40% total cooking time) and continue cooking until the juices run colourless form the thickest part of the joint / breast and the skin is brown and crispy. Cooking the bird this way creates a succulent moist breast full of flavour and prevents food poisoning from raw white meat.
Deliciously festive roast turkey with redcurrants and blueberries. A festive favourite that can be enjoyed as a healthy meal with a selection of low carb root vegetables, greens and carrots for a truly healthy meal.
14. Chicken
Chicken is an extremely flexible meat that can be used in a wide variety of dishes including the traditional roast. In 1x 3oz (85g) portion, Chicken provides 36% of the DV of Selenium in addition to the protein, vitamins and other minerals. For the same size portion, Chicken also provides a healthboosting 51% of the Daily Value Niacin [7].
Chicken, a lean and protein-rich meat, is also a selenium rich food. Roast, pan-fry, grill, or add it to soups for a versatile culinary choice.
Chicken is also rich in B vitamins like niacin and vitamins B6 and B12, which play central roles in energy production, DNA synthesis, and brain health [7].
15. Ham
Ham (roast or boiled) is now an excellent meat addition to your healthy eating / weight loss endeavours. Ham used to considered as a “none-lean” source of protein due to the content of saturated fats. However fats have been re-evaluated and are now an essential nutrient for any healthy eating / weight loss diet. Ham also provides a rich source of selenium for thyroid and metabolic health. A three-ounce (85-gram) serving of cooked lean ham leg supplies 77% of the daily value for selenium.
Roast ham can be a valuable addition to a weight loss-focused diet, providing a flavorful and protein-rich choice that’s relatively moderate in calories. This savory meat option offers essential nutrients and versatility in meal preparation. Ham is a great source of proteins and also provides 49.9 mcg (91% DV) Selenium for metabolic health aswell as an immunity boost.
Tip : To incorporate roast ham into your weight loss regimen, explore creative ways to enjoy it, such as roast ham with a fresh salad or fresh vegetables.
16. Pork Chop
Pork chops can be a beneficial inclusion in a weight loss-oriented diet, offering a satisfying and protein-rich option that’s relatively moderate in calories. Pork chops are also rich in Selenium and provide 45.7 mcg (83% DV) Selenium per 100g.
These meat cuts provide essential nutrients while being versatile and flavorful. Pork also introduces saturated fats into your diet that can improve overall health aswell as boost our weight loss endeavours.
These meat cuts provide essential nutrients (esp protein and selenium) while being versatile and flavorful.
Tip : To integrate pork chops into your weight loss plan, consider grilling or baking them with a selection of vibrant vegetables for a balanced and delicious meal. Pork chops can also served as part of a Mixed Grill with steak, lamb chops and eggs (or any other combination you prefer). Best with a low carb side of salad or green vegetables to reduce the overall carb intake.
17. Kidney (Pork)
Pig’s kidneys can be a valuable addition to a weight loss-oriented diet, offering a unique protein source that’s relatively low in calories. Pork Kidneys provide a Massive 312 mcg (567% DV) Selenium.
These nutrient-rich organ meats are not only distinctive in flavor but also hold nutritional benefits.
Notably, pig’s kidneys contain selenium, a vital trace mineral that supports metabolic health and thyroid function, playing a key role in overall vitality.
Pigs Kidneys can be enjoyed in a variety of dishes – from grilled, stir fried, added to stews, meatloafs etc.
To include pig’s kidneys in your weight loss journey, try a kidney stir-fry with colorful bell peppers, onions, and a dash of savory seasoning. This meal offers a balanced blend of flavors while providing essential nutrients to support your goals.
18. Liver (Lamb)
Rich in Selenium, Lambs Liver provides 111 mcg (202% DV of Selenium and can be a valuable asset to any healthy eating / weight loss-focused diet, offering a distinctive and nutrient-rich protein source that’s also relatively low in calories.
This organ meat is not only known for its unique flavor but also for its nutritional advantages. Notably, lamb’s liver contains selenium, a crucial trace mineral that supports metabolic health and thyroid function, playing a pivotal role in overall wellness.
TIP : To incorporate lamb’s liver into your weight loss journey, consider preparing a flavorful liver and onions dish with a side of steamed vegetables. This meal provides a flavorful and nutrient-dense option to support your weight loss goals. Alternatively, for a softer, more delicate texture, try stir-frying with spring onions for a couple of minutes. Liver is a great food but can be tough if overcooked – hence my suggestion for a quick stir fry as this dramatically reducing the cooking time and results in a delicious, soft and juicy meat.
19. Eggs
Eggs, a nutritional powerhouse, contain selenium too. While not in the higher leagues of selenium rich foods, eggs are still an important and nutritious source of healthy nutrients. 1 Medium egg contains 12mcg (22% NRV) Selenium [5]. 1 Large egg provides 15mcg Selenium. Scramble, boil, or poach them for a delightful addition to your meals.
Eggs provide a valuable source of other nutrients too:
Eggs contain 56% NRV for Vitamin B12. Just 2 medium eggs will provide 112% of your Daily Nutritional Value for Vitamin B12. Vitamin B12 boosts the function of Folate (12% from 1 med egg) in cells for energy.
Eggs also provide a valuable source of Biotin (10mcg / 20% NRV) : Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function [5].
Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!
20. Cottage Cheese (1 cup – 20 mcg)
Cottage cheese is soft, white, and creamy. Cottage cheese is a fresh cheese – it does not undergo an aging or ripening process to develop flavor. While many regard it as “food for old women“, cottage cheese is a very useful addition to the kitchen pantry and your diet. Made from cows milk, Cottage cheese is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties [8].
Creamy and protein-packed cottage cheese is another dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits. Strawberries make an excellent choice to pair with cottage cheese and can even be blended together with a natural Greek yogurt and a dash of vanilla extract for a delicious, summery smoothie!
A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides 19% Daily Value of Selenium [8] and 29% of the Daily Value (DV) Vitamin B12 [8].
Creamy and protein-packed cottage cheese is a dairy option rich in selenium. Enjoy it as a snack, in smoothies, or paired with fresh fruits.
TIP: Try 4 fresh strawberries with 1 cup of cottage cheese as a delicious and nutritious snack. In a rush? Blend the strawberries and cottage cheese together with~50g Natural Greek Yoghurt and a level teaspoon of Vanilla extract for a quick and delicious healthy smoothie.
AdditionalSources of Selenium
While the above list represents 20 top sources of selenium, there are additional sources we must also consider. While these may have reduced selenium content, they can provide additional nutrients and so are included in this additional list of selenium rich foods.
Tofu
Tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, extra (or super) firm. Tofu is also known as bean curd in English [11].
When prepared with calcium sulfate, Tofu provides 17.4 mcg Selenium per 100g equating to 32% DV.
However, while rich in selenium and being vegetarian, Tofu is made with soy milk. Soy milk (as with many soy based products) is not good for weight loss.
Scramble, boil, or poach them for a delightful addition to your meals. Alternatively, try a delicious French styled cheese omelette. Delicious and with a gooey centre of molten cheese and soft, lightly cooked egg!!
Brown Rice (1 cup cooked – 19 mcg)
Whilst many of us are used to seeing and consuming the refined and polished white rice, brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Due to the varying processes through different manufacturers, the levels of nutrition in brown rice vary more than in other foods. White rice typically provides 14% of the DV Selenium vs 27.3% of the DV for selenium in 1cup of Brown Rice [10].
A nutritious whole grain, brown rice is a valuable source of selenium. Use it as a base for stir-fries, salads, or as a side dish to complement your meals.
However, caution needs to be taken as brown rice is also rich in complex carbohydrates. Carbohydrates in all forms contribute to weight gain unless strictly regulated.
“Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t” [9].
Research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid.
Selenium in Chia Seeds
Chia seeds are a noteworthy inclusion in a weight loss-centered diet, offering a versatile and nutrient-dense option that’s particularly rich in fiber and healthy fats. These tiny seeds provide a feeling of fullness and sustained energy, making them an excellent addition to support weight management. Chia seeds provide 16mcg of selenium per oz, or about 28% for adults [13].
Chia seeds, a healthful alternative to bread, are also a good source of selenium. These tiny powerhouses can be added to smoothies, yogurt, or used as a topping for oatmeal.
To incorporate chia seeds into your weight loss plan, try creating a nutritious chia pudding by soaking them in almond milk overnight and topping with fresh berries. This approach delivers a satisfying and nourishing choice that aligns well with your weight loss objectives.
Shiitake Mushrooms
Incorporating these selenium-rich foods into your daily intake can help you meet your selenium needs, fostering a strong immune system, healthy thyroid function, and overall well-being. Shiitake mushrooms are a popular mushroom variety that offers a good source of selenium providing 65% of the daily value per 145-gram cup serving.
Shiitake Mushrooms can incorporated into many dishes and provide 24.8 mcg (45% DV) per 100g serving for Selenium.
Remember to seek a diverse range of nutrient-dense foods to ensure a balanced diet that covers all essential vitamins and minerals.
Individual selenium requirements may vary based on factors such as age, gender, and activity level. Consult with a registered dietitian or healthcare professional to determine the ideal selenium intake for your specific needs. Relish these delicious foods while prioritizing your health and vitality!
Wether you are aware of the mineral selenium or not, you are about to discover the remarkable impact selenium has on your thyroid health, wellbeing and weight loss.Selenium benefits for thyroid extend further into your numerous physiological functions as this unsung mineral isn’t just a thyroid champion; it holds the key to overall well-being and shedding those extra pounds. Imagine having a natural metabolism booster that helps your thyroid run like clockwork.
From energizing your body to supporting your immune system, selenium sets the stage for a vibrant life. It’s not just about feeling better – selenium-fueled thyroid health could be your secret weapon for effective weight management and a healthier you.
So, without further ado, lets take a look at how selenium benefits the thyroid, overall wellness and weight loss with a brief introduction into what the thyroid gland is (and does) and how selenium benefits the thyroid and your overall well being.
The Importance of Thyroid Health
Thyroid health stands as a cornerstone of overall well-being, exerting a profound influence on numerous bodily functions. This unassuming butterfly-shaped gland, situated at the base of the neck, orchestrates a symphony of essential roles that extend far beyond its size. The thyroid gland primarily produces thyroid hormones – thyroxine (T4) and triiodothyronine (T3). These hormones act as metabolic regulators, dictating the pace at which cells convert nutrients into energy. This metabolic control impacts weight management, energy levels, and body temperature. Moreover, the thyroid plays a pivotal role in cardiovascular health, influencing heart rate and rhythm.
Beyond its immediate physiological effects, thyroid hormones also influence mental health, mood stability, and cognitive function. A harmonious thyroid function is crucial for growth and development, particularly in children and adolescents.
Imbalances in thyroid activity can lead to a spectrum of health challenges, from sluggishness and weight fluctuations to more severe conditions such as hypothyroidism and hyperthyroidism.
Nurturing thyroid health through proper nutrition, (including essential nutrients like selenium) and regular medical check-ups is an investment in maintaining a balanced, energetic, and vibrant life.
Selenium, an often-overlooked trace mineral, plays a pivotal and intricate role in maintaining optimal thyroid function. This unsung hero operates as an essential component in the intricate biochemical processes that unfold within the thyroid gland. Acting as a co-factor for selenoproteins, selenium lends a helping hand to a specific class of enzymes called deiodinases. These enzymes are responsible for the conversion of the relatively inactive thyroid hormone thyroxine (T4) to the more potent and metabolically active triiodothyronine (T3). This conversion is fundamental as T3 is the hormone that exerts direct influence over cellular metabolism, impacting energy production, growth, and body temperature regulation.
What is the Thyroid Gland?
The thyroid gland, part of the endocrine system, is situated just below the Adam’s apple, encircling the front of the windpipe. Comprising two lobes connected by a narrow band called the isthmus, its position allows for efficient communication and interaction with other vital organs. The gland’s seemingly simple structure belies its complexity. It is composed of numerous follicles, tiny spherical structures where the magic of hormone synthesis occurs. Within these follicles, cells absorb iodine, an essential mineral derived from the diet, and combine it with amino acids to produce thyroid hormones.
Functioning as a central player in the endocrine orchestra, the thyroid gland operates under the command of the hypothalamus and pituitary gland. The hypothalamus releases thyrotropin-releasing hormone (TRH), which signals the pituitary gland to secrete thyroid-stimulating hormone (TSH).
TSH then journeys to the thyroid gland, acting as a conductor’s baton, directing the thyroid to synthesize and release its hormones. This orchestration is crucial for maintaining a delicate equilibrium of hormones in the bloodstream.
(Thyroid Gland diagram shows the relationship between the thyroid gland in neck, the hypothalamus gland and the pituitary gland in the brain. The thyroid gland secretes hormones and communicates with the hypothalamus and pituitary glands to regulate the secretion of essential hormones for many physiological processes within the human body).
Thyroid Gland Purpose –What Does the Thyroid Gland Do?
The thyroid gland, a small but mighty component of the endocrine system, fulfills a multitude of critical roles that collectively influence a vast array of bodily functions. This unassuming gland’s activities extend far beyond its size, playing a central role in maintaining overall health and homeostasis.
Thyroid Hormone Synthesis and Release
The thyroid gland produces and releases hormones, including thyroxine (T4) and triiodothyronine (T3), which regulate the body’s metabolic rate, growth, and development[5].
T4 is the primary hormone produced by the thyroid gland, but it is largely inactive. Once released into the bloodstream, T4 is converted to T3 by certain organs in the body so that it can impact cells and metabolism[3]. Thyroid stimulating hormone (TSH), produced by the pituitary gland, stimulates the production of T4 and T3 by binding to receptors in the thyroid gland[6].
1. Thyroid Hormone Synthesis and Release
At the heart of the thyroid’s operation lies its remarkable ability to synthesize and release thyroid hormones – thyroxine (T4) and triiodothyronine (T3). Thyroid Hormones T3 and T4 regulate the body’s metabolic rate, growth and development (5). T4 is the primary hormone produced by the thyroid gland, but it is largely inactive. Thyroid stimulating hormone (TSH), produced by the pituitary gland, stimulates the production of T4 and T3 by binding to receptors in the thyroid gland[6].
Once released into the bloodstream, T4 is converted to T3 so that it can aid in cellular maintenance and development and support a healthy metabolism[3]. The process begins within the follicular cells, where iodine, obtained from the diet, is actively transported into the thyroid.
This iodine is then incorporated into thyroglobulin, a protein produced by the gland. Through a series of enzymatic reactions, iodinated thyroglobulin is transformed into thyroid hormones.
These hormones are stored within the follicles until they receive the signal to be released into the bloodstream. This intricate process of hormone synthesis and controlled secretion serves as the foundation of the thyroid’s vital functions.
Image : Adobe / designua
2. Regulation of Metabolic Rate, Energy Production, and Body Temperature
Thyroid hormones play a crucial role in regulating the body’s metabolic rate – the process of how the body transforms food into energy[4]. Thyroid hormones increase the basal metabolic rate, leading to increased oxygen consumption, respiration rate, and body temperature[2]. Depending on the metabolic status, thyroid hormones can induce lipolysis or lipid synthesis and stimulate the metabolism of carbohydrates and anabolism of proteins[2]. In high doses, they can also induce catabolism of proteins[2].
The thyroid’s most prominent role revolves around its direct influence on metabolism, energy production, and body temperature regulation. Thyroid hormones act as metabolic orchestrators, dictating the rate at which cells convert nutrients into energy. Triiodothyronine (T3) plays a particularly pivotal role in this process. It binds to receptors on cells throughout the body, activating genes that govern the breakdown of nutrients and the production of energy.
This metabolic tempo influences weight management and overall energy levels. Moreover, the thyroid’s ability to fine-tune energy production aids in maintaining consistent body temperature. Inadequate thyroid hormone levels can result in a sluggish metabolism, leading to fatigue, weight gain, and sensitivity to cold.
You can achieve great heights with a healthy metabolism. Boosting your thyroid health and overall metabolic rate will boost your energy levels enabling you to fulfil many of life’s opportunities.
3. How the Thyroid Gland Impacts on Other Bodily Functions, Including Heart Rate and Digestion
Beyond its role in metabolism and temperature regulation, the thyroid’s reach extends to a variety of other bodily functions. Thyroid hormones have a permissive effect on catecholamines – hormones produced by the adrenal glands that help the body respond to stress[2]. Catecholamines also impact heart rate, breathing, and digestion[4]
It exerts a direct influence on heart rate and rhythm by affecting the sensitivity of the heart to adrenaline. Thyroid hormones increase the heart’s responsiveness to this crucial hormone, thereby influencing cardiovascular health.
Additionally, the thyroid gland plays a part in the digestive process[4]. In this mode, the thyroid gland influences the contraction and relaxation of muscles along the digestive tract (intestines), impacting the speed at which food is processed and nutrients are absorbed. Selenium contributes to this process by providing the essential chemical compound for the reactive processes and the creation of selenoproteins.
The Thyroid Gland also plays important roles in the health and maintenance of bones and kidneys through the bloodstream – a healthy bloodstream rich in the essential macronutrients, vitamins, minerals and hormones benefits ALL parts of the human body.
An imbalanced thyroid function can lead to disruptions in digestion, potentially contributing to gastrointestinal issues.
Abnormal thyroid hormone levels can cause noticeable symptoms, such as weight changes, fatigue, and changes in heart rate[3]. In children, thyroid hormones act synergistically with growth hormone to stimulate bone growth[2]. The thyroid gland and its hormones affect almost every organ system in the body, and nutrition (including iodine deficiency), can impact its function[5].
TheImportance of Thyroid Hormones in Regulating Metabolism
Thyroid hormones act as metabolic maestros, regulating the pace at which cells metabolize nutrients to generate energy. T3, the more potent of the two, directly affects cellular metabolism, influencing everything from heart rate and digestion to brain function and body temperature regulation. By controlling the rate at which the body expends energy, the thyroid hormones play a significant role in weight management and overall energy levels.
The thyroid’s operation is intricately intertwined with a body-wide dance of feedback loops and intricate signaling mechanisms. Its hormones, akin to messengers, traverse the bloodstream, reaching every cell and tissue to ensure their proper function. The thyroid’s far-reaching effects extend beyond metabolism, impacting cardiovascular health, bone density, immune function, and even the maintenance of healthy skin and hair.
How Thyroid Gland Health Can Affect Bodily Weight
We have already established the thyroid gland has a controlling influence on metabolism. Metabolism has an impact on bodily weight and potential weight loss. Digestion (the process of nutrient absorption and the effective passing of waste) is also a vital component in weight management and loss. Increased digestive health helps the body to absorb more nutrients for energy and to supply the various physiological processes with their required nutrients to support their function.
By improving the performance of the thyroid gland we shouldbe able to use this process to help us lose weight (assuming there are no medical complications preventing an increase in thyroid oriented metabolism increase) and then to help maintain a healthy weight for our body type.
Improving thyroid health and the subsequent metabolism boost, selenium boosted thyroid health can help us to achieve not only the weight loss we desire but also healthy weight management leading to better control of our weight in the long term.
Additionally, with a healthy thyroid gland aiding in the regulation of Catecholamines, heart rate and cardiac health can be improved permitting a higher level of exercise to improve weight loss efforts, which in turn can further improve cardiovascular health. Here are some ways in which the thyroid gland affects weight loss:
Excess thyroid hormone treatment can help produce more weight loss than can be achieved by dieting alone[1][2]. However, this treatment carries the risk of major side effects[2]
Hyperthyroidism – When the thyroid gland is working too hard (hyperthyroidism) the body burns many calories, leading to significant and sometimes unexplained weight loss[3]. Accelerated basal metabolic rate is the main cause[3].
Hypothyroidism. In patients with hypothyroidism, treatment with thyroid hormones, including thyroxine, will have minimal effect on body weight[3]. Even with the most severe forms of hypothyroidism, weight loss from hormone treatment is not expected to exceed 10% of body weight[3].
If you’re having trouble losing weight, it is recommended to ask your healthcare provider about testing your thyroid hormone levels[4]. They can help determine if you have hypothyroidism or hyperthyroidism. Both hyperthyroidism and hypothyroidism can have an impact on bodily weight.
The thyroid gland produces hormones that regulate the body’s metabolic rate, growth, and development[5]. Its correct functioning depends on a good supply of iodine from the diet[5]. Nutrition also impacts the function of your thyroid gland, and iodine deficiency can cause thyroid dysfunction[5].
The thyroid gland can impact weight loss through its regulation of metabolism. By improving the health and effectiveness of the thyroid gland we can improve our metabolism which, in turn, burns more fat resulting in weight loss.
Hyperthyroidism can lead to significant and sometimes unexplained weight loss, while hypothyroidism can make it difficult to lose weight. The real trick is to balance your diet to ensure you have the correct level of nutrients in your diet to support a healthy thyroid gland. The thyroid gland produces hormones that regulate the body’s metabolic rate, growth, and development, and its correct functioning depends on a good supply of selenium and iodine from the diet.
How the Thyroid Gland Uses Selenium
Selenium, a special element found in certain foods, has a big role to play in keeping your thyroid gland healthy and working well. Let’s break down how selenium helps out in simple terms.
Creation of Essential Selenoproteins and Conversion of Thyroid Hormones
Selenoproteins: Essential Components in Thyroid Function. Selenium is incorporated into selenoproteins. Selenoproteins have an important antioxidant activity [8] Think of selenoproteins as tiny helpers in your body. These helpers have selenium in them, and they’re like workers that do important jobs. Some of these jobs are specifically related to your thyroid gland. They help in making, activating, and controlling the hormones that the thyroid produces.
Selenoprotein Types Involved in Thyroid Health (i.e., Deiodinases). Imagine you have a team of builders. Some builders are great at turning raw materials into a finished product, while others are good at taking things apart when they’re done. In your body, there are “builder” proteins called deiodinases. These proteins, with the help of selenium, make sure that the thyroid hormones are balanced just right. They help turn one kind of thyroid hormone into another – the kind that your body really needs to stay healthy and full of energy.
Selenium’s Role in the Conversion of Thyroid Hormones (T4 to T3). Picture this: you have a special machine that turns bigger toys into smaller ones that you really like to play with. Your body has a similar machine, thanks to selenium and deiodinases. They work together to transform a thyroid hormone called T4 into another hormone called T3. This T3 hormone is like the super fuel that your body needs to stay active, warm, and full of life. Without enough selenium, this transformation process might not work as well, which could make you feel tired, cold, or not as peppy as you should be.
Selenium’s significance extends further through its involvement in antioxidant defense. The thyroid gland is particularly susceptible to oxidative stress due to its high metabolic activity and the production of reactive oxygen species during hormone synthesis. Selenium steps in as a crucial antioxidant. Selenium contributes to the antioxidant defense in the thyroid by removing oxygen free radicals generated during the production of thyroid hormones [8]. This antioxidant activity helps safeguard the delicate thyroid tissues from damage caused by these free radicals [7].
So, in a nutshell, selenium is like a little helper that makes sure your thyroid gland is in top shape. It helps the thyroid produce the right hormones, keeps your energy levels up, and makes sure you feel great and ready to take on the day. Remember, you can find selenium in certain foods like nuts, seafood, and whole grains. So, munch on these foods and keep your thyroid – and your whole body – happy and healthy!
How Selenium Benefits the Thyroid
Selenium, that little superhero element found in certain foods, isn’t just a sidekick – it’s a key player in keeping your thyroid gland in tip-top shape. Here’s how selenium swoops in to save the day for your thyroid. Selenium is crucial to the everyday function of the thyroid [9]. It allows teh thyroid gland to use another essential mineral (Iodine) in thyroid hormone production [10].
Antioxidant Protection: Selenium’s Role in Reducing Oxidative Stress [8]. Imagine your body is a bustling city, and there are these little troublemakers called “free radicals” causing chaos. Well, selenium acts as a superhero shield against these troublemakers. It’s like a protective force that helps prevent damage to your thyroid gland caused by these free radicals. By doing so, selenium helps keep your thyroid safe from harm, allowing it to do its job smoothly.
Immune System Support: Selenium’s Influence on Immune Response and Thyroid Health. Your immune system is like a fortress guarding your body. Selenium steps in here too, strengthening your immune system’s defenses. This is especially important for your thyroid because sometimes the immune system gets a bit too excited and starts attacking the thyroid. Selenium helps keep the peace by calming down this overactive response, which is great news for your thyroid’s well-being.
Regulation of Thyroid Hormones: How Selenium Ensures Proper Thyroid Hormone Balance. Just like a thermostat controls the temperature in your home, selenium helps keep your thyroid hormone levels in balance. It ensures that your body has just the right amount of active thyroid hormones (like T3) to keep everything running smoothly. This is super important because these hormones play a big role in your energy, metabolism, and overall health. Selenium, working with iodine and Iron, contributes to effective and balanced creation and regulation of thyroid hormones and … metabolism [10]. Its deficiency can lead to thyroid dysfunction [10].
Potential Effects on Thyroid Disorders: Selenium’s Relevance to Thyroid Conditions. In some situations, your thyroid might not be feeling its best – it could be too active or too sluggish. Selenium can lend a hand here as well. For instance, in people with an underactive thyroid (hypothyroidism), selenium might help improve thyroid function and overall well-being. However, it’s important to note that while selenium is a helpful friend, it’s not a cure-all for thyroid problems. It’s just one piece of the puzzle in supporting thyroid health.
In the grand story of your body’s health, selenium emerges as a crucial character that supports your thyroid’s vitality. Its antioxidant powers, immune-boosting abilities, hormone-balancing act, and potential assistance in thyroid conditions all contribute to a healthier, happier thyroid. Remember, you can find selenium in foods like nuts, seafood, and whole grains, so by enjoying these treats, you’re giving your thyroid the love and care it truly deserves.
How Much Selenium Should You Have Per Day?
Now that we’ve seen how important selenium is for your thyroid and overall health, let’s talk about how much of this superhero element you need and the importance of not overdoing it.
Just like your body needs a certain amount of water and food every day, it also needs a small but steady supply of selenium. For most adults, the recommended daily intake is around 55 micrograms (mcg) of selenium. This might not sound like a lot, but your body is quite good at making the most of even these tiny amounts. By including selenium-rich foods like nuts, seafood, and whole grains in your diet, you can easily meet your daily selenium needs.
Brazil nuts are one of the best sources of selenium. One ounce, or about six to eight nuts, contains about 544 mcg. Make sure you only eat a serving of Brazil nuts a few times a week to avoid selenium toxicity.
While selenium is a true friend to your thyroid and overall health, it’s important not to go overboard. Just like too much of a good thing can become a problem, excessive selenium intake can lead to issues. In fact, getting too much selenium – usually from supplements – can actually harm your thyroid and other systems. It’s like inviting too many guests to a party – things might get out of control. Overdoing selenium can cause a condition known as selenosis, which might lead to symptoms like nausea, hair loss, and even more serious health problems.
So, the key here is balance. Getting enough selenium to support your thyroid’s needs is fantastic, but more isn’t always better. By eating a varied and balanced diet that includes selenium-rich foods, you’re giving your body the right amount of this superhero element without going overboard. And remember, if you have specific health concerns or are considering selenium supplements, it’s always a good idea to chat with a healthcare professional to make sure you’re on the right track. Your thyroid – and your whole body – will thank you for taking such good care of them!
Conclusion: Selenium Benefits for Thyroid Health are Numerous!
Picture selenium as your thyroid’s trusty sidekick, ensuring that this tiny gland operates at its best. With roles ranging from hormone support to immune defense, selenium is like the guardian angel of your thyroid health. By including selenium-rich foods like nuts, seafood, and whole grains in your diet, you’re essentially giving your thyroid the nutrients it needs to shine.
Why does a happy thyroid matter? Well, think of it as the master controller of your body’s energy and metabolism. When your thyroid is in top shape, it keeps your energy levels up and your metabolism running smoothly, which can have a positive impact on weight management. It’s like having your own built-in fitness buddy!
But the magic doesn’t stop there. A well-functioning thyroid can also contribute to improved overall health. From boosting your immune system to helping your heart beat steadily, your thyroid plays a role in many behind-the-scenes functions that keep you feeling great.
So, whether you’re aiming to shed a few pounds or simply want to feel more vibrant, giving your thyroid the selenium it craves is a step in the right direction. Remember, a balanced diet is your best ally in this journey. Embrace the goodness of selenium-rich foods and watch as your thyroid repays you with energy, vitality, and a healthier you.
Further Reading on SeleniumBenefits and the Top 20 Sources of Selenium
Selenium benefits the human body in a number of ways. Health and nutrition are intertwined with each dependant on each other for true health. Selenium is an understated factor in this complex equation of healthy eating, nutrition and the healthy lifestyle all the benefits these factors bring together.
Consequently, the health benefits of selenium are an essential component of good health – in many ways. Good nutritional balance is essential for health and healthy weight loss.
Top 20 Selenium Rich Foods
Selenium is a powerful mineral that plays a crucial role in maintaining your overall health.
Selenium rich foods should be one of your main goals to providing a healthy, balanced diet. From supporting a healthy immune system to promoting thyroid function (to boost your metabolism) and aiding in antioxidant defense, selenium is a nutrient you don’t want to miss out on...
Is Cucumber Keto? In short, yes – cucumber are a ketogenic food. Cucumbers are considered a keto-friendly food as they are very low in carbohydrates, contain mostly water, fiber and are micro-nutrient dense. In fact, one cup of sliced cucumber contains only 3.8 grams of carbohydrates, with 1.1 grams of fiber, making it a great option for those following a keto diet.
Cucumbers are also a good source of vitamins and minerals, such as vitamin C, potassium, and magnesium, which are important for overall health. However, it’s important to keep in mind that while cucumbers themselves are low in carbs, the same may not be true for dishes or condiments that contain cucumbers, such as pickles or cucumber salad dressings, which may contain added sugars or other high-carb ingredients.
Fresh Cucumber: Refreshing, Highly Nutritious and Ketogenic
Nutrition in Cucumber
Carbohydrates: 3.8g per cup
Calories : 16 (with peel) per cup
Fibre : 1.1g per cup
Vitamins in Cucumber.
Cucumber is a rich source of Vitamins including :
Vitamin A. Required for Sebum production and fro the growth of all bodily tissues.
B6 Pyridoxine. Allows body to use and store energy from protein and carbs and helps form haemoglobin.
Vit C. Necessary for Immunity. Vit C also contributes to fat burning and building of collagen providing structure for hair and skin
Vitamin K. Needed for bone health and for blood clotting.
B1 Thiamin. Thiamin regulates appetite and supports metabolism.
B3 Niacin. Helps release energy from food and keeps nervous and cardiovascular system healthy.
B9 Folate. Necessary for RNA, DNA, cell growth and energy processes of Mitochondria (in fat cells). Folate improves fertility and helps guard against anemia and other serious health conditions including strokes
B12. Boosts Folic Acid / Folate Activity
B5Pantothenic Acid, Boosts Energy Creation
B2 Riboflavin. Essential for maintaining the body’s basic building blocks
Minerals in Cucumber
Cucumbers contain numerous minerals that are important for maintaining good health. Minerals found in cucumbers include:
Calcium. Essential for Bone health.
Copper. Helps absorb iron and create red blood cells. Copper also plays a role in energy production, formation of collagen for skin and bone health, guards against cardiovascular disease and osteoporosis and, help guard against Alzheimers Disease.
Flouride. Important for tooth and tooth enamel health.
Iron
Magnesium – Important fro Over 300 enzymatic reactions including metabolism of food, synthesis of fatty acids and proteins. Magnesium can also improve gut health AND reduce feelings of anxiety and depression. Magnesium can also reduce the risk of diabetes
Manganese. Essential for bone health (esp when supported by Zinc, Copper and Calcium), Manganese also improves brain and nervous system health. Manganese also supports many enzymatic reactions. Manganese is also part of the Super-Antioxidant Super Oxide Dismutase (S.O.D). Manganese also helps reduce inflammation and can reduce Osteoarthirits pain. Manganese also helps control blood sugar levels and enlarge veins to improve blood flow.
Phosphorous
Potassium – Helps maintain fluid levels & regulates movement of nutrients through cells. Potassium also protects the heart, helps muscular contractions and nerve cells to respond.
Selenium – supports the Adrenal and Thyroid Gland. Selenium helps protect cognition and may also fight Viruses, defend against heart disease.
Sodium. Sodium helps conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.
and Zinc. Zinc is know for its numerous health benefits: immunity and as an antioxidant. Zincs’ antioxidant properties can fight off cancers, guard against neurodegeneration, cardiovascular disease, diabetes and kidney disease.
Amino Acids in Cucumber
Cucumbers also provide 18 amino acids. Each amino acid brings numerous health benefits on their own. Amino acids can also be used by the body to create the required strains of proteins for the various physiological processes within the body.
These Amino acids include :
Alanine,
Arginine,
Aspartic Acid,
Cystine,
Glutamic Acid,
Glycine,
Histidine,
Isoleucine,
Leucine,
Lysine,
Methionine,
Phenylalanine,
Proline,
Serine,
Threonine,
Tryptophan,
Tyrosine and
Valine.
Is Cucumber Keto?
Cucumber is a HIGHLY Nutritious Fruit containing Vitamin C and a plentiful supply of Essential Amino Acids which can be used by the body to create a variety of proteins. Cucumber is also very low in carbs and Calories making itexcellent for the Keto Diet.
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…
Pick up Your Copy of Mike’s “Fat Burning Kitchen” Book today
Transform your body into a 24/7 Fat Burning machine with this excellent managed weight loss program by world reknowned weight loss expert Mike Geary. The no frills healthy eating way to weight loss and healthy weight management. Mike reveals which foods help you burn fat and which foods you should avoid.
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.
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