Despite all possible research in nutrition, problem of overweight or obesity are growing each year throughout the world, both in developed and developing countries which finally results in decrease in life expectancy. No matter how, but now we really need to lose the weight & lose the spandex to increase healthy life expectancy. Reduction in food intake along with avoiding malnutrition can reduce age related diseases in humans.
Weight loss can be attained through several mechanisms. Mainly two philosophies play important role in the weight loss concept i.e. Eastern philosophy and Western philosophy. Many research were done in respect to health, nutrition, fitness, aging etc., and concluded with the result that both these philosophies are based on different concepts.
7 Guided steps to lose the weight & lose the Spandex
Say NO to sugar and starch
If willing to lose the weight and lose the spandex, you first need to avoid sugar and starch (carbohydrate) completely. When you follow that, you will feel reduction in your hunger levels and finally you will end up consuming less calories. At this point, your body will start feeding stored body fat instead of burning carbohydrates for energy. Avoiding carbohydrates also lowers the insulin levels resulting your kidneys to shed extra sodium and water out of your body.
Trust me, cut the carbs and you will start to eat calories automatically that too without feeling hungry. In other words, cutting carbs puts fat loss in auto mode.
Consume protein, fat and vegetable
It is essential to include protein, fat and low-carb vegetables in your diet. Planning your meal including them will automatically bring your carbohydrate intake into prescribed range for good health.
Best source for protein are meat (beef, chicken, pork, lamb etc.), seafood (fish, salmon, shrimp, trout and many more), eggs (prefer to have with yolk). Importance of protein for your body cannot be ignored. Protein rich diet can also reduce obsessive thoughts about food, reduction in late night food craving and make you feel so full that you will eat half of calories per day. Imagine, all this just by adding protein in your diet.
Best source for fat are olive oil, coconut oil, butter, avocado oil etc. Don’t avoid eating fat, as following both low-carb food and low-fat food together will have a disastrous result. It will make your condition miserable and shatter your plan of weight loss.
Best source for Low-carb vegetables are broccoli, spinach, tomatoes, kale, cabbage, cauliflower, cucumber, lettuce etc. Don’t get miser in loading your palette with low-carb vegetables. A diet based on vegetables are full of fiber, vitamins and minerals that your body needs to be healthy.
Lift weights at least thrice a week
Though not required, but it is recommended to exercise to lose weight. Best way is to visit gym 3-4 times a week. Do warm-up exercises and lifts some weights to burn extra calories if some. Always take the advice from trainer. By lifting weights, you will burn calories and prevent your metabolism from slowing down as this is the common side effect of weight loss. Few studies also shows that low-carb diet can even gain a bit muscle while losing good amount of fat from your body.
If not feeling good with lifting weights, then you can opt for few cardio exercises like walking, jogging, cycling, running, swimming etc.
Drink lot of water
It is claimed that drinking good quantity of water can help in weight loss. Drinking water can boost metabolism, finally helping you burn few more calories. It is also proved that drinking half liter of water about half an hour before your meal helped consuming less calories and lose more weight as compared to those who avoid drinking water.
Drink black coffee and green tea
Good quality black coffee is loaded with antioxidants and have large number of health benefits. Through various research, it is proved that caffeine in coffee can boost metabolism and increase fat burning up to 30%. Only the thing is, don’t add sugar or any other high-calorie ingredients in it. Adding any such things will destroy all its benefits.
Similarly, green tea is also full of several benefits and one of them is weight loss. Yes, green tea contains small amount of caffeine but it is loaded with several powerful antioxidants, catechins, which are trusted to work with caffeine to enhance the process of fat burning. Hence, black coffee and green tea can definitely help you losing your body weight.
Glucomannan is one of the effective weight loss capsule that has proven of its best result. This is a natural water-soluble dietary fiber that comes from the roots of konjac plant, commonly known as elephant yam. It is low in calories and effectively delays stomach emptying. It is efficient in reducing the absorption of fat and protein and also feed the essential gut bacteria. It is exceptionally capable of absorbing water which further makes it effective for weight loss. One Glucomannan capsule turns a glass of water into gel form.
Follow fasting intermittently
Intermittent Fasting is termed to that pattern of eating that cycles between fasting and eating. This is also an effective method for weight loss as of continuous calorie restriction. Mostly, such methods make you eat lesser calories without consciously restricting calories while eating. This finally leads to weight loss along with several health benefits. However, many more quality studies are needed to be done before making any strong claims.
Prominent ways to lose the weight & lose the spandex
Staying healthy is a way of well-being that makes us to maximize our potential. It includes a wide dimension like physical, mental, emotional, social, environmental, and spiritual. All these on the whole affects our quality of life. Striving to lose the weight & lose the spandex and get healthy life instigates with correct dietary choices. There are several ways based on science to lose the weight. Most of them will make you hungry and unsatisfied after frequent intervals. Ways discussed here will reduce your appetite, make you lose weight without feeling hungry and simultaneously improve your metabolic health.
Before recommending any plans or steps to lose weight, I need to tell you that though these diet plans may sound nutritionally good but some of them may be fads or so extreme that they might result to health problem on some of us. Like it is well known that people with diabetes need to follow a particular diet. Discuss your plans with your doctor.
This diet focuses on minimum consumption of sodium (salt) per day (1500 milligrams per day). This plan also works on decreasing the risk of heart attacks, strokes, some cancers, diabetes and lot more.
Reducing the intake of sodium includes by using spices in place of salt, choosing low-sodium options if it is essential to use canned food, rinse properly the canned foods before consumption to remove sodium as much as possible, above all, avoid using salt while cooking. This diet plan emphasizes to consume whole grain and fiber fruits and vegetables. Modest amount of dairy products (low-fat), lean meats and heart-healthy fish is also recommended. DASH diet highlights on consuming less added sugar and drinks having artificial sugar. DASH diet followers replace red meat with fish and legumes and intake more calcium, magnesium, fiber and potassium.
This type of diet plan focuses on consuming food which are low in carbohydrates like grains, fruits, starch etc. to help weight loss. It is based on the theory that insulin prevents the process of breakdown of fat by permitting sugar in the form of glucose to be used for energy. Low-carb reduces insulin level and forces our body to burn the body fat. This diet promotes the use of whole and unprocessed food instead of white flour, white bread, sugar etc.
This diet is based on Eastern philosophy. Here, foods are mainly paired on the basis of “yin” and “yang” characteristics. Yin food includes sweet, cold and passive while yang food includes salty, hot and aggressive. The macrobiotic diet avoid certain foods, such as chocolate, tropical fruits, and animal products, because they are not considered under yin-yang characteristics. It further results in weight gain. Whole grains are believed to have the best balance of yin and yang. It also allows raw and cooked vegetables including kale, cabbage, broccoli and many more on a daily basis along with small amounts of fish and seafood several times a week paired with a few servings of nuts.
Since early times, vegan diet is being followed due to reasons like respect of living things, several health related reasons, also because of environmental concerns. Basically, vegan diet followers eat beans, grains, fruits and vegetables and say NO to meat, poultry, seafood and any other animal flesh. Vegetarian diets are considered to have number of health benefits. Proper balanced eating plans can lower the risk of several chronic conditions like over-weight, heart disease, diabetes, and obesity.
Raw Food Diet
The followers of raw food diet avoid cooking as far as possible to get advantage of complete nutrition of that particular food. This diet is based on the fact that plant foods in their natural state are the good for our body. Raw food diet include whole grains, beans, dried fruits, seeds and nuts, seaweed, sprouts, and unprocessed yield. Food preparation mostly involves peeling, chopping, blending, straining, and dehydrating fruits and vegetables. The positive point of this diet is consuming food that are rich in fiber and nutrition and low in calories and saturated fat. People following raw food diet should clean all fruits and vegetables properly before consuming them.
Difference between Eastern and Western philosophies in relation to lose the weight & lose the Spandex
Philosophy of breakfast for weight loss
Western philosophy is based on the concept that breakfast is the most essential part of our daily diet. According to this philosophy, our body was in sleeping mode for several hours at night and now when you get up, our body needs to be refilled. Nutritional planner tells that eat almost six small meals per day i.e. east after every two hours.
On the other hand, Eastern philosophy stresses that breakfast is not that important. You need to eat only if you want and it’s perfectly fine if you skip your breakfast. It is based on the concept that eat only when you feel you are hungry. Nutritional planner in east tells that glucose level might increase from eating meals after two or three hours.
Philosophy of Dinner for weight loss
Most people following western philosophy believe in the concept of having their biggest meal of the day in late afternoon or early evening.
In east, practice of consuming biggest meal of the day at noon is followed. According to eastern philosophy, eating biggest meal at noon leaves you with rest of the day to digest and absorb the nutrients from the meal. They also believe that eating big meal just few hours from sleeping will interrupt with proper digestion process and finally impact worst on your good sleep and at last will effect negatively on your ability to control your body weight.
According to me, it is tough to decide which philosophy is correct. Millions of people who follow eastern philosophy can’t be wrong and same is with western philosophy followers. But yes, both philosophies are good in some way or another. It is a matter of proper research and study and follow just what suits you and your body. You can even try few of both these options.
Simple concepts, like eating five small meals a day, consuming more plants, letting food become your medicine, and combining the best from East and West, will help you take advantage of your food every day and guide you on the path of longevity and health.