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 of “fat loss vs weight loss“, 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 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. Originally, this post was to be the Top 10 Selenium Rich Foods. To help you make the most of this essential mineral, I’ve extended the search and scoured the web to compile a list of the Top 20 selenium rich foods that are wheat free, primarily low-carb and commonly available in a variety of countries (not all sources are widely available), complete with their respective selenium content. Including these delicious options in your diet can lead to a more vibrant and balanced life.
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.
AdditionalSelenium Rich Foods
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?”
If you’re wondering whether you need to lose weight / need some weight loss motivation, these 12 reasons to lose weight will shed some light on the problems of excess body mass (and especially obesity) and help you in your future health – not forgetting your personal and professional lives. A healthier, slimmer you can prosper in many aspects of life – if you choose to take control of your health and lose the obesity. I did and gained many benefits – both socially and with regards to my health. If you ever had any questions or needed some weight loss motivation / reasons to lose weight, then read on for these12 reasons to lose weight that may shock you!!
“As a 59year old male, I have been around for a while and seen many lives destroyed by poor health – many of them through poor eating habits. I know – I have been there! Many through poor healthcare from the so-called health professionals who are there (apparently) to improve our health – not destroy it!
Fortunately, I learned how to lose weight and keep it off through healthy eating, effective exercise, and an active lifestyle. Having gained weight during my marriage, I lost the excess weight and kept my size down to a healthy, proportional size for OVER 15 years. You can too!!”
Even today with all the stresses involved in my current life, I am still relatively fit and healthy. Not too bad for a 59 year old!. Exercise also figured into my weight loss and fitness regime but more on that in another article – here we are talking about weight loss motivation and your reasons to lose weight.
Reasons to Lose Weight Include: self esteem, increased energy, increased fertility, professional success…
While it is not always your fault – we are indoctrinated to listen to and believe our health professionals and government advice), you we and I and partly to blame for our excess weight. However, weight loss and nutritional advice from health professionals is frequently incorrect or out of date. You may remember the public broadcasts that fats make you fat and that you should cut down on saturated fats while promoting “the health benefits of bread”. Then there is the issue over long slow cardiovascular exercise for weight loss. Cardiovascular exercise was created to improve heart health. They didn’t tell you the Doctor who created cardiovascular exercise died of heart failure, did they?
Or the fact that food manufacturers use sugars to improve the taste of their produce. Sugar is addictive and by using sugar in their foods, the manufacturers can create an addiction for their foods causing you to want more, resulting in your health declining day by day and becoming dependant upon the sugars for the feel good factor they give. I know, I have been there myself – during my marriage we lived mainly on prepackaged foods. Remember savoury pancakes? They were one of our staple foods for the freezer!
Then there is bread which we were all taught was healthy – the truth is somewhat different. Don’t be beguiled by the deceit that bread is healthy. But that’s for another article about wheat and its inflammatory effects on the human body.
However, (medical issues aside) 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.
So, without further ado, here are 12 reasons to lose weight…
12Reasons toLose Weight #1: Stay Alive!
This may seem obvious but when you look at the facts – it makes for some serious thought about your overall health. Personally, I have experienced a few close calls and still suffer the occasional health issue from ‘excessive cardiovascular exercise’ – scar tissue on my heart compounded by pericarditis (inflammation of the pericardium sack that surrounds and protects the heart).
As parents, we have a duty to protect our children from being left lone in this big bad world we live in. We have a duty to look after ourselves for the sake of our children.
12 Reasons to Lose Weight #1 – Protect our Children from Our Demise. Image : Adobe / Ali Magsi
The C.D.C state that “people who are obese are at risk for many serious diseases and health conditions including “All Causes of Death” along with other serious health conditions including cardiovascular disease, cancer(s)…..
..the list just goes on and on.
In an article by Stanford Health Care, 300,000 DIE each year from Obesity related conditions – in the US! Globally, this death count from being overweight or obese rises to 2.8 MILLION/ year according to the World Health Organisation. The W.H.O go on to state that “1.9 Billion adults were overweight in 2016 and 650 Million obese“. More shockingly, 39 MILLION children Under 5 years old were overweight or obese in 2020.
Obesity and Sleep Apnea.
Obesity is also a primary cause of sleep apnoea. Sleep apnoea is a serious condition restricting blood flow and vital oxygen to the brain whilst sleeping. This results in tiredness the following day making operating machinery and driving hazardous and potentially fatal.
Prevent / Reverse Diabetes
T2 Diabetes and the risk of D.K.A (diabetic keto acedosis) may not be directly “fatal” diseases BUT…, T1 and T2 Diabetes can give rise to other health issues. Ballooning weight gain from the insulin and the inherent increased risks of heart disease from the obesity that follows elevated insulin dosage. Poor control of diabetes can also give rise to the aforementioned Diabetic Keto Acidosis which effectively turns your blood into acid. Pumping acidic blood through your body can damage organs leading to multiple organ failure and potentially death. (See No 5 below).
Fatal influenza and pneumonia are also high risk conditions caused by excess weight and obesity. If you’re obese, then these are enough reasons to lose weight, but if you want more reasons to lose weight, keep reading – it gets worse!
12Reasons to Lose Weight #2: Lose Weight toPrevent Heart Disease….
“Heart disease (or hardening of the arteries) is 10x more prevalent in overweight / obese people than those of normal weight” (Stanford Health Care).
Obesity and Heart Disease. Heart disease is Closely Connected to Obesity.
You are 10x More Likely to Suffer Heart Disease in Obesity Conditions than non-obese conditions. Yet it is easily remedied with a healthier diet. Saturated Fats have recently been shown to improve health. This low carb custom diet can reduce your excess fat and improve overall health.
Image : AdobeStock / motortion
Heart disease itself:
prevents you from engaging in quality time with friends and family,
limits your driving abilities (and safety).
restricts you to your home
causes you to spend more time at the doctors surgery / hospital instead of living a life worth living.
increases your medical insurance premiums
Reasons toLose Weight #3:Peer Approval…..
Being overweight or obese has been proven to cause stigma from their “normal weight” peers. In a recent European study, 18.7% of people with obesity experienced a stigma from either :-
Educators
Employers
Health Professionals
The Media
Even friends and Family
Yes, even health professionals – those people you turn to for help look at you with disapproval for being overweight or obese! And while there may be professional guidelines / laws put into place to prevent this – it still happens and always will!
“You gonna regret that!” Confused mad obese employee expressing his emotions while packing his things after being fired
And if that wasn’t bad enough, 38% of people with severe obesity are stigmatised! The stigma doesn’t end there, though! For school aged children, this figure rises with 63% of obese school aged children suffering bullying due to their weight. So there’s another 7 additional reasons to lose weight, with more to come….
Reasons toLose Weight #4 : Increase Your Income…
“Overweight and Obese people receive lower incomes /wages compared with normal weight people” hsph.Harvard.
This may be due (in part) to the indirect costs in insurance premiums of employing obese people. Additionally, workers compensation payments for their obese employees are higher compared to their normal weight co-workers.
In a recent survey by World Obesity.org, people who are overweight or obese are losing out in employment….
“….obesity in adulthood is a disadvantage for employment. As adults, having obesity was associated with a greater likelihood of a lower status job, lower wages earned, and a higher risk of being unemployed compared to adults who did not have obesity.”
The stigma, however, will not disappear anytime soon. Your health (and wealth) is at risk.
Obesity Hurts Your Purse Directly!
Life Insurance Premiums Increase with Health Risks
Then there are the additional costs of being overweight / obese : –
Increased Prescription Costs
Transportation Costs – fuel economy reduces as vehicle+passenger weight increases
Bariatric Surgery failures. Bariatric surgery is proving to be a failure for permanent weight loss “weight regain faster with commercial centres over non-commercial centres”. Source : Int. Journal of Obesity 2018
Want more reasons to lose weight? here’s no 5..
12Reasons to Lose Weight #5: Prevent Type 2 Diabetes, Reduce Insulin Resistance and Insulin Medications
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
Reduce Insulin Injections / Medications.
Insulin, wether it be through injections or in tablet form is known worldwide (esp by medical professionals) as the fat storing hormone. Excess insulin in your blood causes your body to store fat. In type 1 diabetes it is particularly common for the fast acting insulin to accelerate any weight gain and here’s the inherent problem…
… if your diabetes (and esp your blood sugar levels) is not accurately controlled (ie your are consuming too many carbs), you will need to increase the levels of insulin injections / tablets. This causes a greater rise in insulin in the blood stream and a proportional rise in fat deposits around your body. Now you are into a downward spiral of increased insulin intake with an ever increasing amount of fat being deposited (even with the same volume of food intake). The only way to control this (and potentially reverse this fat storage) is by dramatically reducing your carbohydrate intake.
Reducing your carb intake inherently results in a reduction in insulin to balance the blood sugar levels to a ‘normal’ level which then reduces the fat storing signals from the insulin. I know – I have witnessed this first hand with my T1 Diabetic fiancee. Even her Diabetes nurse instructed her to increase her insulin intake to counter the elevated blood sugars. Despite the fact that she knew the increased insulin levels would cause a further increase in fat deposits / weight gain, she still insisted on increasing the volume of insulin injections. Consequently her weight has increased substantially and now has further complications to her health from the disease.
Not forgetting the daily issues surrounding victims of Type 1 and T2 diabetes. The constant medical checks and the inherent costs involved from travelling to appointments and medications, the actual pain / discomfort from injecting yourself several times/ day and finger pricking to check blood sugar levels all take their tool on your health, well-being, relationships and friendships and finances….
Sight Loss. Diabetic retinopathy can be catastrophic for the patient (not forgetting the effects of having a blind relative to support and look after). Loss of eyesight can result in loss of career / employment, driving abilities, family life and independance.
Nerve Damage (Neuropathy). Neuropathy is caused through high blood glucose levels damaging the small blood vessels supplying the nerves. Neuropathy can cause loss of co-ordination, weakened limbs, incontinence and impotence. Neuropathy can put you in a wheelchair for life making it difficult for you to be fully mobile and enjoy the active life you should be having. Neuropathy can also lead to loss of employment, relationship problems, public embarrassment / humiliation through incontinence or force you to become a “prisoner in your own home“ [ I know – my partner has neuropathy in her arms and legs and is now effectively bedridden / fully dependant on people taking her out].
Foot Problems. Diabetics (both T1 and T2) are susceptible to to nerve and blood flow damage to their feet. Many diabetics have serious problems with foot health – many having one or both feet amputated at some stage.
Hyperosmolar Hypoglycaemia State (HHS) is a life threatening state brought on by severe dehydration and very high blood sugars.
Diabetic Keto Acidosis(DKA). DKA is a life threatening emergency where the lack of insulin and high blood sugars leads to a build up of Ketones in the blood effectively turning the blood into acid. This can severely damage vein / artery walls, chemically burn the heart and other organs (kidney, liver, brain etc) not forgetting the partial destruction of essential micro-nutrients carried around in the bloodstream – nutrients that could help you survive. If untreated / not caught in time – total organ failure and death may occur. DKA can affect T1 and T2 Diabetics.
Reasons to Lose Weight #6: Increase Physical Abilities
Placing excess load or strain on the human body causes many physical problems – women with oversize busts regularly complain of back pain preventing or limiting their normal daily activities. Obese people place a substantial amount of strain on their hearts and joints. This in turn causes them to be slower at movement resulting in the employment stigma of “presenteeism“.
Losing Weight To a Healthy Weight improves :
Sexual Performance and Enjoyment (1 comment on a weight loss forum states “having a longer usable length!“)
Enjoy More Playtime with the Children
Perform Chores faster leaving more time to live and have fun!
Enjoy a more active lifestyle – adventure, sports etc
“Fitness” attracts! Relationships blossom for healthier, fitter people.
Healthy Diets and Eating 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).
Reasons to Lose Weight #7: Prevent Cognitive Degeneration & Dementia
A healthy, balanced diet brings in many nutrients that improve mental abilities AND prevent brain dysfunction or degeneration.
In a recent study (Aug 2018) at Trinity College, Dublin researchers discovered that in over 5000 adults over 60, cognitive impairment increases as waist : hip ratio increases. Simply, as your waist increases, your mental abilities reduce!
It is also know that a healthy diet rich in Magnesium improves gut biometrics AND reduces anxiety levels. Magnesium plays a role in OVER 300 Physiological reactions including : metabolism of food, creation of fatty acids and proteins AND the transmission of nerve impulses. All in a days work for “Little Old Maggie”!
Dementia is predicted to rise from 24.3 MILLION in 2001 to 81.1 M by 2040!
Cognitive degeneration also contributes to the rising occurance of fraud and theft from people with impaired mental acuity.
Improve Brain Function – Naturally..
Losing weight through natural methods will inherently improve brain function. The consumption of natural foods (esp grass fed beef, pork, sea foods, fruit and certain vegetables) will provide the nutrition your brain needs to function correctly, increasing cognitive ability and awareness. Healthy eating introduces many beneficial nutrients into the body including the essential amino acids. Amino acids are a group of important nutrients that include neurotransmitters that help control appetite, energy production, stimulate muscle growth and regeneration, creation of proteins, collagen and elastin, boost metabolism, immune function and many more functions and benefits.
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.
Elements from natures own pantry provide nutrients that:-
regulate and reduce anxiety,
improve nerve stimulation,
reduce the risk of stroke,
aids sleep, learning and memory,
regulates appetite,
prevent Alzheimers disease, mood swings
improve hormone regulation.
Prevents and reverse the symptoms of ADHD.
So there was another 7 benefits of lose weight, and there’s still more….
Reasons to Lose Weight #8:Prevent Cancer
According to Cancer Research UK, being overweight or obese causes 13 Types of Cancer including..
Oesophageal
Stomach
Bowel
Liver
Pancreas
Gallbladder
Breast
The Uterus
Ovary
Kidney
Thyroid
Mycloma
Meningioma
Each of the above forms of cancer brings its own unique health based restrictions to your lifestyle and appearance – bowel bags, mastectomies, personal oxygen supply, hair loss, loss of energy, dialysis….). Not forgetting the emotional turmoil that ensues. Not just with the treatment but with family and work issues.
Healthy diets have been proven to prevent or ward off numerous types of cancer including prostate cancer.
As if those 13 cancers wasn’t enough, here are yet more reasons to lose weight…
Reasons to Lose Weight #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)
Combating depression through professionals (psychologists etc) is time consuming, expensive and – unnecessary. Unnecessary because when you add a variety of health giving foods into your diet, the nutrients provided can include naturally occurring minerals that help to reduce or even reverse anxiety and even prevent depression. You should already be aware that chocolate can induce a release of the feel good hormone ‘Endorphin’. Well, that is just the tip of the preverbial iceberg….
A healthy, varied and balanced diet naturally incorporates natures own anti-depression compounds. Oranges contain good amounts of Magnesium. Magnesium has been proven scientifically to improve mental health and reduce anxiety. A healthy balanced diet can actually reduce the effects of depression within days due to the increase in essential vitamins and minerals. Saturated fats have also been shown to improve overall wellbeing including lung health and cognitive abilities.
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) .
Yet more reasons to lose weight – your career and income are at risk…
Reasons to Lose Weight #10 : Improve Your Career
Looking for career progression, new job or total change? Your excess weight is probably holding you back, or worse, stopping you completely!
Obese people are stereotyped as being slow, lazy and of low productivity value to employers. And while this ‘stereotyped persecution’ is made illegal in some countries, it still exists – just hidden beneath a different excuse for not employing you. “Unsuitable” is a employers like to use not to employ you when they don’t want to expose themselves to a law suit.
As a direct comparison, many employers look for sporting / athletic people. “Sportsmen” (and women) are focused on getting results – they want (and work hard) to WIN! They work hard at their objective until they achieve the desired goal. They are highly motivated and regarded as achievers and are great for business.
Ask yourself this question : –
Why do you see so many sports people in high paying positions (advertising, fashion, TV presenting positions, consultants and CEO’s (Chief Exec Officers) / CFO’s (Chief Financial Officer) ?
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.
And it’s not just sports people who are making a success of their lives through engaging in health and fitness. Rebel Wilson and Dawn French are 2 great examples of successful people who have gained more fame through losing weight….
Many actors and actresses have found that losing weight and getting that toned, fit and healthy body brings new opportunities into their careers which also include high end modelling, TV and radio presenting, product promotions which can result in $Millions in commissions, higher profile social media accounts with “influencer” potential for additional marketing and income potential.
Just 6 examples of how focus on a sport and health can lead to great health and public greatness – be it in industry, commerce or entertainment! While Dwayne, Arnie, Sean and Amanda had no reasons to lose weight, they are proof of what can become of you if you live a fit and healthy life.
Unlike sportspeople, overweight and obese people are prone to victimisation from their peers & employers receiving lower wages and loss of promotion. If you’re looking for work, the situation is much harder as employers make ‘excuses’ NOT to employ you. While this ‘victimisation’ is frowned upon and prohibited, it still happens. The Big Question is ….“What are you going to do about it?”
Reasons to Lose Weight #11: Personal Development and Relationships
Being overweight or obese can have profound effects on your personal relationship(s). From school age through to adulthood, excess weight brings many trials and tribulations to overcome. Overweight and obese children have negative experiences during their vitally important formative years.
Overweight and obese children experience bullying and difficulty in developing fruitfull relationships from the associated stigma, physical (in)capabilities and the resulting depression.
In a recent study into obese relationships, obesity causes:
Delayed dating in adolescents
Early and risky sexual activities
Increased friction between couples
Intense personal and vicious arguments
Obesity and Sexual Health in Relationships
Obesity causes many other problems in relationships, results in infertility in both men and women and consequently difficulty in conception among women. The resulting stress and arguments give rise to vicious arguments and (in some cases) separation or the expense of divorce.
Overweight and obese men have similar problems. Problems that may cause the arguments from failed procreation and infertility. The excess weight (which typically gathers in the abdomen and lower abdomen / groin area) increases the internal heat in the groin damaging the number and quality of sperm. Poor nutrition contributes to this infertility and the energy to procreate and satisfy your partner.
Reasons to Lose Weight#11 : Obese men have increased risk of prostate cancer, cardiovascular health problems, sexual health problems and relationship issues. Image : Adobe Images / soupstock
Obesity in Men Causes:-
Low testosterone levels (the male hormone responsible for a deep voice, larger muscles, development of male sexual organs, strong bones, sperm production and libido.
In men over 40, a 1 point increase in BMI results in a 2% decrease in testosterone
A 4” increase in waist can reduce testosterone levels by 75%
Erectile Dysfunction. Obese men have an increased risk of Erectile Dysfunction. (Hormonal disorders & low testosterone levels are responsible for Just 3% of E.D cases). Studies reveal having a BMI of 28 increases the risk of ED by 90%.
Obesity in men reduces the frequency of sexual intercourse.
Male Infertility. A 3pt increase in BMI results in a 10% increase in infertility.
Prostate Cancer. Men with a 43” waist are 2.4x more likely to need surgery than men with a 35” waist. The American Cancer Society reveal that “men who are overweight have an 8% increase in the risk of getting prostate cancer, obese men have a 20% chance and severely obese men 34%”. Obesity also causes a recurrence of prostate cancer with the added risk of it spreading to other organs and the bones. [Additionally, prostate cancer detection (through prostate biopsies) frequently causes urine retention leading to catheterisation and potentially septic shock from poor hygiene of the catheter. My own father died of septic shock from poor catheter maintenance / hygiene – not from prostate cancer with PSA levels up to 960.
Poor diet and lack of effective exercise cause many relationships to suffer unnecessary stress and strain. Failure to please your partner and/or failure to conceive can result in vicious arguments. Additionally the unending stigma from peers, depressive moods and mood swings all contribute to the poor lifestyle suffered as a result of being overweight or obese.
Reasons to Lose Weight #12: See Clearly!
What would You do without your sight?
Do You Have the Funds to Live without Sight?
Would You Cope Mentally if You Lost Your Sight?
Eyesight is Precious. Healthy Eating can Protect Our Sight
What does Your Sight mean to You?
Your eyesight is one of 5 vital senses we all need to conduct our daily life. Senses we can take for granted – until we lose them. Our eyes are very sensitive and need extra care. Care in the form of protection from foreign objects, adequate and correct nutrition, correctly regulated blood sugars ( see Reason to Lose Weight#5)
A healthy diet and lifestyle can :-
Prevent A.M.D (Age-related Macular Degeneration). Recent high quality studies reveal that diet “may” affect individuals risks in relation to the onset of age related macular degeneration (eye disease). (Source: Wiley)
Prevent Diabetic Retinopathy. Diabetic retinopathy can cause catastrophic loss of eyesight and is preventable with a healthy lifestyle.
Improve Peer Relationships. Blindness negatively effects your relationships with friends , family and your peers. We use body language as part of our communications skills. It is difficult (to say the least) to fully comprehend the body language when you cannot see the person you are communication with. – socialising becomes problematic.
Improve Your Career. Catering for blind employees is very expensive and problematic in terms of safety. Employers will see you as someone who is going to be problematic even in these days of disability friendly. Would you employ someone who needed constant supervision, required expensive equipment to help them work compared with someone who has full eyesight? You’re an’action taker’. A pro-active person who resolves problems. Pro-active problem solvers are beneficial to employers / companies. Be an important member of staff, not just a ‘lump in the corner’.
Have You Seen the Light, Yet?
You Now Have 12 Reasons to Lose Weight.
I hope these 12reasons to lose weight have helped you to understand why weight loss is important, some of the health benefits of weight loss together with some emotional reasons to lose weight. Is it time to improve your health? If you ever had any questions or reasons to lose weight, then I hope the above has given you sufficient motivational reasons to not just lose weight but to realise the benefits of a truly healthy body from a healthy lifestyle.
Now, assuming you have decided you want (and need) to lose weight, you’ll want to learn..
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.
For “completion” on how to lose weight, here are 7 Ways to Lose Weight. However, the best way to lose weight is by adjusting your diet to incorporate more nutritionally beneficial foods and reducing the bad foods that have caused the weight gain through excess consumption of bad carbs and inflammation causing foods and following the link below.
By reducing bad carbs to a minimum ( low carb diet ) and reducing the influx of inflammation causing foods you can automatically begin to lose weight. Increasing the beneficial nutrients (esp micronutrients) from healthy foods (including certain saturated fats) you will increase the rate of natural weight loss. Using safe and healthy methods, you will gain better health and live a better life.
With all these reasons to lose weight, and assuming you want to take the next step and lose weight – start eating healthy and engage in an effective fat loss workout. What is healthy eating and how can you lose weight with a healthy eating diet?….
..Personally, (from my own research into the healthy eating methodology and the vast health and nutrition science behind the program), I recommend the Fat Burning Kitchen book by fat loss expert Mike Geary. The fat burning kitchen will reveal many ways for you to make small but important changes to your diet without starving or going on a particularly restrictive diet plan. Mike shares many nutritional tips and guidance garnered from deep personal research uncovering many myths about the weight loss / healthy eating and nutrition industries.
With the Fat Burning Kitchen you will gain more insights into a healthy, fat burning diet that is low in inflammatory foods and rich in the beneficial macro and micro nutrients we all need to live a healthy life. Start your weight loss / healthy eating journey the right way by learning which foods help turn your body into a 24/7 fat burning machine and (more importantly) which foods to avoid.
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.
In addition to the above reasons mobility is probably the most important reason to consider losing weight. With obesity comes the increased risk of osteoarthritis. Osteoarthritis is a degenerative disease that affects the cartilage in the joints and gradually destroys the bones of our joints.
The osteoarthritis cycle goes like this : Obesity causes osteoarthritis to develop. Due to the discomfort from the pain, osteoarthritis sufferers tend to move lees for comfort reasons. Reduced movement and physical activity causes muscle weakness. Muscles are not just for strength -they also act as a cushion for your joint movements preventing bone to bone impact. As your muscular cushion reduces, osteoarthritis increases leading to more pain and an ever declining cycle of reduced movement and increased pain. This will inevitably lead to loss of independance and self reliance. Weight loss improves our mobility, immunity independance and self reliance.
Research reveals one of the biggest causes of weight gain is cellular inflammation. While excess consumption of refined carbohydrates causes inflammation, fat storage and water retention, good dietary choices help improve cellular health, burn excess fat, boost your energy processes and metabolism.
By improving our diets we can reduce this cellular inflammation and increase metabolism while boosting our immunity, allowing our body’s to return (in part) to our normal size. Improving our dietary choices for healthier foods rich in antioxidants, low in inflammatory foods and high in anti-inflammatory foods (from a variety of foods high in beneficial nutrients like selenium), we can then begin to lose the excess fat through increasing our metabolism and reduce water retention. Once we have passed this initial stage we can start the repair process of healing the damaged and inflamed cells and re-ignite our full fat burning potential with a healthy physiology that will continue to burn excess fat – even as we sleep.
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.
How Much Weight Can You Lose if You Don’t Eat for 2 Weeks?
Losing weight by not eating for two weeks is not a safe or recommended approach. While the amount of weight loss would depend on several factors, including an individual’s initial weight and metabolism, such extreme calorie restriction can lead to serious health risks – including organ failure and death.
During the first few days of not eating, the body primarily burns stored glycogen for energy. This results in a rapid initial drop in weight due to water loss. After that, the body starts breaking down fat and muscle for energy, which can lead to further weight loss.
However, extended fasting can result in significant muscle loss, a decrease in metabolic rate, nutritional deficiencies, and various health complications, including electrolyte imbalances, weakness, fatigue, and even organ damage. The body enters a state of starvation, which can be life-threatening if not properly managed under medical supervision.
It is important to emphasize that healthy and sustainable weight loss should be achieved through balanced, long-term lifestyle changes, such as maintaining a caloric deficit, eating a well-rounded diet, and engaging in regular physical activity. Extreme fasting is not a safe or effective approach for weight loss, and it should never be attempted without medical supervision. If you have weight loss goals, it’s advisable to consult with a healthcare professional or a registered dietitian to develop a safe and personalized plan for your specific needs.
What are the 7 Tips for Weight Loss?
Caloric Deficit: Weight loss primarily occurs when you burn more calories than you consume. Creating a caloric deficit through a combination of diet and exercise is essential. A deficit of around 500-1000 calories per day can lead to a safe weight loss of about 1-2 pounds per week. However, you should be aware that not all calories are equal. Consuming 1500 cals/ day of carbs is not going to help you lose weight. However, 1500 cals /day of healthy low carb dieting will help you lose weight (see Tip #2).
Balanced Diet: Focus on a balanced, nutrient-dense diet (vitamins, minerals, fats, amino acids and proteins) that includes plenty of vegetables, fruits and lean proteins. Avoid highly processed foods -refined carbs, sugary beverages, and excessive consumption of high-calorie, low-nutrient items. A balanced diet can also improve your thyroid health. A healthy thyroid gland aids in a healthy metabolism which can also improve your weight loss and weight management.
Portion Control: Monitoring portion sizes can be crucial. Even healthy foods can lead to weight gain if consumed excessively. Be mindful of serving sizes and use smaller plates to help control portions and reduce the likelihood of overeating. Rice for example. While I was losing my weight initially, I used to cook 1 cup of dry rice per person. However, you should limit your serving of rice to 75 g/ person dry weight -this then reduces the amount of carbohydrates (and starch) consumed for weight loss and weight management after the loss.
Regular Exercise: Incorporate both aerobic (cardio) and strength training exercises into your routine. Aerobic exercises help burn calories, while strength training aids in building muscle. Building muscle consumes many calories demanding higher volumes of carbohydrates and protein [proteins can also be created within the body through amino acids]. Strength training can also boost metabolism and facilitate weight loss.
Hydration: Drinking water can aid in weight loss. Research has shown that drinking water before meals can reduce calorie intake, and staying well-hydrated can help support your body’s metabolic processes. However, it is important to note that water should be consumed at around 20-22 degrees Celcius. Frequent consumption of cold or icy water can reduce the size of your veins reducing the amount of blood flow throughout the body.
Quality Sleep: Poor sleep is linked to weight gain. Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hunger hormones, leading to increased appetite and potential weight gain.
Behavioral Changes: Adopting healthier habits and mindful eating practices can significantly contribute to weight loss success. This involves mindful eating, avoiding emotional eating, and being conscious of triggers that lead to overeating.
Remember, 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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