Our weight is hormonally regulated. All that is necessary to lose weight is to reduce the fat-storage hormone insulin in the body. We’ll tell you how to do that here.
Summerbodies are made in winter, they say. And actually, we all know that too. But after forty, the metabolism changes. Then the fingers should be absolutely left from diets. When it comes to fat burning, it just comes down to eating the right foods at the right times and pimping certain micronutrients through supplements to get the body into fat burning mode. Then you will almost effortlessly lose excess kilos and thus fat.
Refrain from carbohydrates
If you want to lose weight, the most important thing is to avoid carbohydrates such as sugar and starch (e.g. in bread, pasta, rice) as much as possible in your diet for some time. Dozens of modern scientific studies have proven that this is the most effective way to successfully lose weight in the long term.
The main advantage of the low carb diet is that it reduces appetite and makes us want to eat less. A 2012 study also showed that people on a low carb diet burn 300 more calories at rest. This is equivalent to 1 hour of moderate exercise. Imagine: a whole bonus hour of exercise a day without actually working out – cool, right?
No fear of fat
The most common mistake when switching to a low carb diet is fear of fat (in food). However, little fat in the diet inevitably means hunger, cravings and fatigue. Carbohydrates and fats are the two most important sources of energy for the body. If we deprive one, the body needs more of the other.
So you can eat as much fat as you want until you’re full, especially at the beginning of the transition. When switching to the low carb diet, fat in the food is burned as fuel by the body and the fat storage hormone insulin is lowered. So by eating good food fats, we become a fat burning machine and lose body fat completely without hunger.
Reduce unnecessary snacks
Unnecessary snacking can be a problem on low carb. Some things are easy to eat, delicious and easily accessible, but a danger to your weight loss. Here are three of the typical low-carb traps you can easily fall into:
Things like cream and cheese are good for cooking. But if you snack on cheese, for example, even without being hungry, weight loss will be compromised.
It’s very easy to eat a pack of nuts until it runs out, regardless of how full you are. According to science, it is harder to stop when the nuts are salted. So prefer unsalted nuts. Avoid taking the entire bag and instead choose a small bowl if you feel the compulsion to always eat it all.
Low carb baked goods
Even if such treats are home-baked with only almond flour and sweeteners, such baked goods tempt you to snack unwanted when you’re not hungry. This slows down the weight loss.
Eat only “real” food
A common mistake to avoid in a low-carbohydrate diet is the many products marketed as “low carb.” If you want to lose weight, you should avoid these because they are crazy usually full of carbohydrates.
While this should be obvious according to the ingredient list, creative marketers do everything they can to deceive you (and collect your money). They explain that cookies, pasta, ice cream, bread and much of the chocolate can be eaten on low carb as long as the brand is purchased. Don’t be fooled.
Example low-carb bread: if it is baked with cereals, it is certainly not low-carb. But some companies still try to sell it as low carb. Low-carb chocolate: it is usually full of sugar alcohols, which the manufacturer does not have to report as a carbohydrate. But sugar alcohols can cause blood sugar and insulin to go out of control, triggering cravings. In the colon, sugar alcohols can potentially cause bloating and diarrhea.
Focus on real foods that have been industrially processed as little as possible. Everything you buy should not have an ingredient list or it should be very short.
Eat fruit selectively
Many women who moan about not losing fat despite all their efforts on low carb are eating too much fruit. This is because most people believe that fruit is unrestrictedly healthy. But fruit, unfortunately, contains a lot of sugar – about 10 percent, depending on the weight (the rest is mostly water). So fruit are sweets from nature.
If you eat five servings of fruit a day as a woman, that’s equivalent to the sugar in half a liter of sweet lemonade. And contrary to popular belief, the sugar in fruit is not healthier than the sugar in soda (about 50% glucose, 50% fructose).
The problem is that the sugar from fruit just kills fat burning. It can also increase the feeling of hunger and thus slow down weight loss. So, if you are an avid fruit eater, you should reduce fruits in your diet and enjoy them only occasionally as a special treat.
Avoid artificial sweeteners
Many people replace sugar with artificial sweeteners in the belief that this will reduce their calorie intake and promote weight loss. That sounds plausible. However, several studies have shown no positive effect on weight loss from the consumption of artificial sweeteners vs. sugar. On the contrary, sweeteners are suspected of triggering metabolic syndrome.
If you’re having trouble losing weight, you should avoid sweeteners altogether. Artificial sweeteners can increase appetite and trigger cravings for sweets. This could be because artificial sweeteners cause the body to increase insulin secretion because it is getting a report from the taste receptors on the tongue that sugar is about to appear in the blood. If this does not happen, the blood sugar level drops and the feeling of hunger increases. That’s bad for losing weight.
In addition, artificial sweeteners can promote a dependence on sweets. One study showed that switching from drinks with artificial sweeteners to water significantly contributed to weight loss in women. As a bonus, you’ll soon be able to enjoy the natural sweetness of food.
Stress as well as the lack of sleep have a very bad influence on weight. Chronic stress can increase the level of stress hormones like cortisol in the body. This can lead to more hunger and weight gain.
So if you want to lose weight, you should practice stress reduction in your life and help yourself, if necessary, with nutrients that lower cortisol. So-called adaptogenic herbs have a positive effect on stress hormones. Ashwagandha is the best researched. It reduces stress hormones by 27.9 percent within 90 days (e.g., in Adapto-Genie Anti-Stress Complex from Ogaenics). Taking magnesium also has a positive effect, as it slows down the natural stress hormones (e.g.. B. Calm A Lama plant-based magnesium).
You should also try to get enough sleep, preferably every night. If you’ve always had to wake up in the morning, it could be that you’re not giving your body the rest it needs. Aim to give your body enough sleep that you wake up refreshed on your own accord, without an alarm clock.
One way is to go to bed early enough so that the body wakes up on its own before the alarm goes off. This is also a good contribution to the reduction of stress hormones. Sleep deprivation also comes hand in hand with sugar cravings and a lack of self-discipline. So if you sleep too little, it will be harder not to give in to temptations. Sleep deprivation also weakens the determination to exercise.
- Stick to the same bedtime every night. In the long run, this will help prepare the body for sleep.
- No coffee after 3 pm, because caffeine needs enough time to leave the body.
- No more alcohol three hours before bedtime. It worsens the quality of sleep.
- No more exercise four hours before bedtime. Physical activity can get us so revved up that we can’t fall asleep
- Daily 15 minutes of sunlight. This is good for the inner clock.
- Make sure your bedroom is dark enough and at a comfortable temperature.
- One capsule of Calm A Lama Plant-Based Magnesium in the evening makes it easier to fall asleep
- The adaptogen Ashwagandha improves sleep quality, e.g. in the Adapto Genie Balancing Complex.
Support your body with nutritional supplements
According to recent studies, certain vitamins and minerals help flip an internal switch and switch cells from fat storage to fat melting. Through them, cells throughout the body are stimulated to burn calories more wastefully.
According to studies, vitamin D improves insulin sensitivity and secretion, stabilizes blood sugar, and leads to increased fat burning. Vitamin D ensures that more insulin is released from the pancreas. This hormone is responsible for bringing glucose from the blood into the cells and influences fat and protein metabolism. Vitamin D also makes cells more sensitive to insulin. And the more sensitive, the better. This allows more glucose to be transported into the body’s cells and converted into energy.
With vitamin D deficiency, cells are less sensitive to insulin. This causes more fat to be stored in the body. A lack of vitamin D can also affect leptin levels, a hormone that signals the brain to stop eating. Your body then doesn’t know when it’s full, so you keep eating.
To make losing weight easier, you can supplement yourself with sufficient vitamin D, e.g. with our Hello Sunshine Vitamin D3 Complex or with Hello Sunshine plus K2, each with 2,000 I.U. per capsule.
Calcium works in tandem with vitamin D. It is stored in fat cells and researchers believe that the more calcium a fat cell has, the more fat the cell will release to be burned. Calcium also promotes weight loss by binding to fat in the intestine and partially preventing its absorption into the bloodstream, e.g. in the Bone Nanza Calcium Complex.
If you want to burn more fat, a good supply of vitamin C is also essential. A study from Arizona found that people with low levels of vitamin C who exercised on treadmills for one hour burned 25 percent less fat than other participants with adequate vitamin C levels(go here for the study). This is because vitamin C is necessary to produce carnitine, which turns fat into fuel.
However, without these important nutrients (or if there is even a deficiency of these nutrients), the opposite happens. The body keeps the fat with itself, the metabolism slows down and the weight loss efforts fizzle out. So replenish your vitamin C stores quickly, for example with the high-dose Healthy Kick Plant-Based Vitamin C or the Body Guard Immunity Complex.