Almost three-quarters of the American people are overweight. One in three is even obese. Apparently, many people have a problem controlling their weight and losing excess body fat. But why is it so difficult for most people to lose weight?
As with smoking, obesity is a complex problem. Since most people do not care about all aspects of losing weight, most attempts or diets are doomed to failure.
Four rules to successfully lose weight
If you want to lose weight successfully, you should pay attention to the following points:
- The will to lose weight must be present. Those who prefer snacking over wanting a healthy lifestyle have no chance to successfully lose weight. That’s where the video below comes into play. In addition, it is critical to question whether possibly food is abused as a compensation for frustration or boredom (cheap dopamine)
- A healthy communication between the stomach and the brain must be restored
- More calories must be burned than consumed. In addition to sports, the keto diet for example is extremely successful. With that approach the carbohydrates are massively reduced and the proteins and fats in the diet get temporarily increased
- Constant control of body weight, body fat and muscle mass. Body fat scales with Bluetooth connectivity are of great value to understand the own body and weight loss achievements
The 2016 BBC documentary titled “Obesity – The Post Mortem Documentary” is about an autopsy performed on an obese person. This is not necessarily something for the faint-hearted, but it helps to internalize how problematic excess body fat is. It can clearly be seen how the organs suffer from the surrounding fat tissue. This movie is hopefully enough motivation for everyone who wants to get well and lose weight permanently.
Brain and stomach
For many overweight people, the stomach is either stretched, which is why they need to eat more to get full, or the communication between the stomach and brain is disturbed. In this case, the signal “I am full” from the stomach to the brain is ignored and you just keep eating, even though the stomach is already full.
By reducing calories and partially fasting (see next section), the stomach is slowly relieved and gradually returns to its original size and shape. Leading to the condition where one feels satisfied with less food.
However, the communication between the stomach and the brain must be mindfully practiced. The following, simple exercise helps: If you feel “hungry” and “think” that you want to eat something, you should imagine if you would be happy with eating an apple. If that’s the case, you’re actually hungry. But if instead you do not feel like having an apple for a bite, the brain just craves for some dopamine in the form of delicious food. In this case you should quench your meal or grab something low in calories.
After making the decision to actually lose excess weight, all foods with a high carbohydrate content must disappear from the diet, at least temporarily. Pasta, bread and everything sugary is absolutely taboo. Those who can not do without carbohydrates can cheat with low carb / high protein bars. These bars are reduced in carbohydrate and instead work with so-called polys.
Then you gradually reduce the time frame in which you take in calories. The breakfast should be postponed a few minutes each day, so ideally you end up eating in a six hour window and doing 18 hours of fasting a day.
It is important to constantly monitor the development and to measure the weight at least once per day with a body fat scale. They come with an app which stores the data from the scale and displays the progress in a graphical chart. This helps it to see exactly in which direction you are moving and ultimately increases motivation enormously.
It is particularly important to pay attention to the daily vitamin and mineral requirements. So at least one meal a day should be very balanced, though carbohydrate-reduced.
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