To simply put it, no, fat loss isn’t complicated at its core. But, it has been made complicated due to the immense pool of unreliable tricks and ways that claim to shred fat.
We are bio individuals and no two bodies react the same way to food or exercise. That’s why fat loss methods need to be catered to individual needs.
Once you have the right guidance, mindset and sustainable healthy meal plans, fat loss is not at all difficult to achieve.
Busting The Myths
Fat loss is not complicated, rather it is a complex process that is elusive for the general people as they don’t have adequate knowledge. There are many ideas about fat loss. Some blame it on metabolism and some on hormones.
Back in the day, we used to think dietary fat was the reason why people were overweight. Then, sugar became the devil and only consuming low glycemic index carbohydrates was deemed healthy.
Eventually, people have made carbohydrates a bad food group, and promote only ketogenic diets for fat loss. Today, experts suggest that the Glycemic index and loading don’t matter, carbs don’t matter, and protein essentially can’t possibly make anyone put on fat.
Amidst all the myths people try to balance their thoughts and somehow aim for their goal weights. But still, end up reaching a weight loss plateau. One of the major reasons for this is discussed below.
What Is The Main Hurdle To Weight Loss?
With the evolution of nutrition science, our approach seems to satisfy the understanding of the general population. We are accepting science-based approaches to achieve fitness goals
Having said that, science has once again proved that weight loss is not only fueled by managing the intake and outgoing calories through extensive research.
It goes deeper than just eating and expending calories. Hence, let us discuss one main reason for troubled weight loss that is inflammation.
What Is Inflammation?
Inflammation is the process through which your body responds to an injury. It is of two types:
Experts infer that many weight loss issues emanate from chronic inflammation. So what is chronic inflammation? Chronic inflammation is to describe someone when he or she is in a state of physiological unwellness.
It happens when a person is lacking in exercise activities, poor lifestyle and is under constant stress from the environment. Chronic inflammation makes accessing fat from fat cells harder and that means losing fat is harder.
When you are inflamed, the pancreas ends up producing more insulin to bring nutrients around as the cells are not taking in nutrients because your cells are too full to take in more nutrients. It will be toxic for a cell to take in more than what it can contain.
This results in the overproduction of insulin and leads to insulin resistance, type 2 diabetes can happen in the worst-case scenario.
However Insulin is not the problem, the problem is you. if you are overeating and not moving and have constant stress throughout your day.
Your stress capacity is reduced while stressors pile up. You will start to become less emotionally and physically resilient. This may lead to a cascade of unhealthy behaviours that adds to your poor health.
All of this can eventually become a negative feedback loop. You are tired, you eat more for instant energy, you grow fat which makes you more tired and repeats.
What’s The Ultimate Solution To Lose Fat?
Good habits and being consistent with them is the only solution to sustainable fat loss. Crash diets and extreme fastings won’t give you long-term results. Instead, follow a diet which is sustainable and you can continue for a long term. Quick healthy meals that can easily be included in your daily diet so that you can lose weight as well as gain maximum nutrition.
What’s the point of losing fat quickly only to gain it back? That’s why you need to build the following habits to bring about a change that stays and isn’t fleeting.
1. Avoid Canned Food And Extra Sugars
Substances like artificial colors, flavor-enhancing chemicals, and others are some dominant factors that can cause irritation. While making a purchase, if the product is made with minimal additives then it can be added to your cart.
But if the converse is true then a person aiming for weight loss should avoid such foods. Inflammation is generally triggered by foods containing refined carbs and artificial sweeteners.
This (un)popular list includes dairy products, carbonated drinks, processed meats, and others as they contribute to the production of extra acids in the body which lead to irritation.
2. Include Healthy Foods
Along with controlling your intake of toxic foods, it is also advisable to replenish the anti-inflammatory foods. Fruits and vegetables, fishes, edible fats and dry fruits are rich in omega-3 fatty acids, phytochemicals, and antioxidants.
Here’s a list of foods that can be instantly added to your grocery list:
- Leafy greens like spinach
- Vegetables like broccoli and cauliflowers
- Extra virgin olive oil
- All kinds of berries
- Fishes like salmon, sardines, mackerel
- Tomatoes and bell peppers
- Nuts and seeds
- Avocados and mushrooms
- Green teas and turmeric
- Dark chocolates
3. Fix Sleeping Schedule
Experts propose that sleeping at least 8 hours a day is as important for weight management as diet and physical activities. The repair and recharge activities of the body take place during the night sleep a human takes.
If you sleep less than 7-8 hours it may result in raising the levels of already existent inflammation in your body. Adults do see caffeine as an alternative to provide them with energy boosts.
But caffeine or other energy drinks are a temporary solution. Only a regular and healthy sleep cycle can lead to a change that is permanent.
4. Add Food That’s Gut-friendly
The microbial barrier of the gut blocks the entrance of irritants from bloodstreams, surpassing the walls of the intestine. Inflammation can also be reduced if one starts strengthening the gut’s microbial barrier.
Foods that contain active live bacteria can help you in strengthening your microbial barrier. Yoghurt, fermented foods, kimchi and kombucha are examples of some gut-friendly foods.
5. Practice Mindful Eating
When the body is not overfed with food, inflammation is reduced dramatically. If lifestyle stress is reduced such as daily steps and exercises are introduced, not exposing to blue lights inappropriately at night.
Your body starts to experience a reduction in inflammation dramatically after a prolonged period of time.
This means that you get less hungry in the day as you sleep better (less appetite hormone secretion). Also your cells get better at letting go of stored energy (body fats) to provide you with daily energy.
You get more energized when it comes to life and work productivity increases. When you stop eating more than what you need and start building a positive routine around your sleep and mornings, you basically start functioning optimally.
Regaining more locus of control over your life. The outcome is losing unnecessary weight and obtaining abundant energy and you start truly living your life.
The best way to avoid overeating is to eat enough and on time. Don’t skip meals and do not replace healthy foods with processed foods to fill you up.
6. Add Nutritional Supplements
Inflammation can further be reduced with the help of nutritional and health supplements like vitamin B, calcium, magnesium, and D vitamins.
Fish oil combined with the B12 vitamin helps reduce cytokines levels and inflammation. A low-glycemic diet alongside balanced hormones and some soul therapy also helps reduce chronic inflammation.
1. Intermittent Fasting And Skin Care
Practicing intermittent fasting regularly helps in rebooting the metabolism and improving body functions. Minimizing the usage of cosmetics which are full of chemicals like phthalates. Also, using BPA free containers for food and water are some lesser-known inflammation-reducing factors.
2. Incorporating A Healthy Lifestyle
Even if you follow the other steps it is extremely important to maintain a healthy lifestyle. Inflammation won’t reduce just for the sake of diet and exercise. If your stress levels are high it automatically increases your inflammation levels.
Maintaining good mental and psychological health is also mandatory to reduce low-grade inflammation. Stress can be eradicated by resorting to a 10 min walk in the mornings and post-dinner. Practising yoga and meditations or just chilling out with your friends and family at weekends can also be a great stress-buster.
Rising the serotonin levels is as important as other activities so packing your bags for weekend getaways would help you maintain a happy you and a happy body.
On a concluding note, we can reaffirm fat loss as it is not complicated. But if you try to play with the law of thermodynamics by not eating or counting calories. Or, without addressing your lack of activity and poor lifestyle choices as a simple mathematical equation.
You will be heading towards a potentially destructive path as all roads to hell are paved with good intentions. Also, it cannot be denied that some people do get away with stuff and make progress despite what they do or not due to what they are doing.
If you find weight loss daunting and need guidance and strategies that best fit you and are sustainable.
Our expert fitness instructors in our gym are trained and qualified to help you achieve your goals sustainably. It’s high time we let go of unreliable tips and ways to achieve fat loss and follow only science-based methods to achieve a total body transformation.