Putting on the winter coat all year round
Winter is now over. Most of us felt the gravitational pull over the cooler, shorter and more overcast days to hibernate on the lounge with a warm hearty meal. Spring has sprung. And in turn with it a revitalisation of new energy. This is the time to feel inspired to resume exercise, eat fresh healthy produce and burn off that excess winter weight.
A serious crisis has taken hold of Australia. Around one quarter of Australians are obese and 60% are overweight. Aside from a vanity concern, obesity is a significant driver of chronic health conditions such as cardiovascular disease, diabetes, dementia, osteoarthritis and cancer.
DESPERATELY SEEKING THIN
Weight loss attempts are often destined to failure. Crash diets not only sap your motivation but lead to rebound weight gain. A key reason these fad diets fail is that they rely upon your willpower. However when we are surrounded by an over-abundance of energy-dense tasty foods, combined with an increasingly sedentary lifestyle, it is now wonder that you cannot control your appetite to sufficient levels.
BEYOND WILLPOWER AND CALORIE COUNTING
Research has now shown that the weight loss mantra of a calorie in and calorie out and a calorie is a calorie is false. Weight loss is multi-factorial. There are many factors enhancing or limiting the effectiveness of weight loss. The key is asking what is driving your over-consumption.
SATIETY IN THE BRAIN THE GUT-BRAIN-ADIPOSE AXIS
The body has mechanisms for regulation of appetite. Hormones are secreted from the gut (CCK, GLP-1, insulin) and adipose tissue (leptin) in response to digestion of food. These hormones tell your brain that you are full. When you haven’t eaten for a while, hormones like grehlin tell your brain that you are hungry. The key is augmenting these signals. Some people have leptin and insulin resistance, consequently the brain never thinks it is full.
WEIGHT LOSS STAGNATING?
The way you approach weight loss should not be a one size fits all. You need to consider:
- chronic inflammation (adipose tissue is inflammatory)
- insulin resistance
- gut toxicity
- environmental chemicals toxins are shuttled into fat tissue as a protective mechanism
- endocrine imbalance (gonadal, thyroid)
- low grade metabolic acidosis
- nutrient deficiencies (vitamin D, B vitamins, zinc, magnesium, omega-3).
Consuming refined sugar, high starchy foods and alcohol deplete the body of nutrients because these foods are nutritionally deficient. The depleted nutrients are required for sugar metabolism, energy, mood regulation and taste. A deficiency leads to cravings, fatigue, depressed/anxious mood and altered taste-buds. The cycle continues. And before you know it you are reaching for the wrong foods to satisfy the void once more.
IT MAY BE IN YOUR GENETICS
There is evidence that infants are coming out of the womb fatter. Developmental imprinting starts in utero. If mothers gain substantial weight, consume high sugar and refined carbohydrate diets, or have gestational diabetes, the foetus adapts to the high glucose and insulin environment. The foetus does this by over-developing pancreatic beta cells to produce insulin to cope with the high glucose environment. This leads to reprogramming an exaggerated insulin response to glucose throughout their lives. Setting the stage for obesity, insulin resistance and metabolic disorders such as diabetes.
A WORD ON EXERCISE
High intensity interval training appears to be the winner in the fat-burning stakes. Results have proven in just 7 sessions over 2 weeks.
THE TYPE OF FOOD MATTERS SPEAK THE BRAINS LANGUAGE
- Boost the protein content of a meal animal products are the most effective
- Include healthy fats fatty fish, flaxseed, nuts, seeds, olive oil, coconut oil, avocado
- Eat an abundance of brightly coloured vegetables and fruits
- Choose real foods from nature that are not processed
- Eliminate refined sugars and grains â€“ cakes, biscuits, lollies, chocolate, ice-cream, white bread and pasta
- Restrict carbohydrate intake from grains
Tips to help you quit the bad foods:
- Ensure sufficient sleep
- Eat satisfying meals containing all of the macronutrients, protein, fat and carbohydrates
- Manage the stress in your life
- Rest assured that intense cravings will subside in 20 minutes
- Cravings will generally subside after two weeks
When you eat the right foods you will never feel hungry. Cravings end. You will be nourished. Feel alive and rejuvenated.
Recharge and reset for spring wellness.