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How To Put Your Weight Loss On Auto-Pilot

While eating less and exercising more is the standard approach to weight loss, it is important to recognize that our bodies are complicated and there is more to weight management  than balancing an energy equation.

If you have been having difficulty losing weight, try these evidence based tips. They may be just what you need to shed those stubborn pounds.

 

  1. Use Smaller plates and bowls

 

You can trick  your brain into thinking that you have eaten more food by using smaller plates.

Psychologists found that the larger your plates or bowls, the less your brain thinks you have eaten.

By using smaller plates, you trick your brain into feeling more satisfied with fewer calories.

http://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c

 

  1. Eat more protein

Protein has the greatest thermic effect of all the macronutrients. It can increase fat burning and reduce hunger.

http://www.ncbi.nlm.nih.gov/pubmed/6347500

Protein also increases satiety, leading to a significant reduction in hunger and cravings.

http://www.ncbi.nlm.nih.gov/pubmed/18469287

Protein can also help you gain more muscle  if you lift weights. Having more muscle speeds up your metabolism,  so you burn more calories, even at rest.

http://www.ncbi.nlm.nih.gov/pubmed/23739654

Good sources of protein included animal foods like meat, fish, egg and dairy (e..g. Greek Style Yogurt).

 

  1. Choose nutrient dense, high fiber foods

Foods  such as vegetables and some fruits have a high water content and have been  shown to promote weight loss.

http://www.ncbi.nlm.nih.gov/pubmed/9806313

Vegetables are also rich in soluble fiber, which can also promote weight loss.

http://www.ncbi.nlm.nih.gov/pubmed/18031592

Soluble fiber is broken down by bacteria in the digestive tract to produce a fatty acid called butyrate, which is has  significant anti-obesity effects.

http://www.ncbi.nlm.nih.gov/pubmed/21810257

Combining protein with a vegetables is a recipe for weight loss success.

 

  1. Replace processed cereals and/or bagels with eggs for breakfast

Eggs are close to being a perfect whole food. Combining eggs with veggies for breakfast can help curb your appetite and speed up your metabolism.

http://www.ncbi.nlm.nih.gov/pubmed/16373948

In one study, 152 overweight men and women were split into groups. One group ate eggs, the other ate bagels. After 8 weeks, the egg group had lost significantly more weight than the bagel group.

http://www.nature.com/ijo/journal/v32/n10/abs/ijo2008130a.html

The current evidence validates that eggs are healthy and do NOT raise your bad cholesterol or give you heart disease, like previously believed (by some).

http://www.bmj.com/content/346/bmj.e8539

http://www.ncbi.nlm.nih.gov/pubmed/23021013

 

  1. Try cutting carbs

Some studies show that people who reduce their consumption of carbohydrates eat less calories and lose weight with less effort.

http://www.ncbi.nlm.nih.gov/pubmed/17228046

http://www.sciencedirect.com/science/article/pii/S000282230501151X

http://press.endocrine.org/doi/full/10.1210/jc.2002-021480

Reducing carbohydrates can also lower insulin levels, allowing the kidneys to remove excess sodium and water from the body, thereby reducing bloating and water retention.

http://ajprenal.physiology.org/content/293/4/F974

The best way reduce your carbohydrates  is to reduce or eliminate foods high in processed sugars, such as sweets and  sodas, as well as starchy foods like bread, pasta, and refined grains.

 

  1. Get some culture

The importance of the gut microbiome and its relationship to obesity cannot be overstated.

Specific bacterial groups that are associated  with obesity and weight loss have been correlated with strategies that increase the diversity of an individual’s gut microbiome, such as those mentioned above (e.g.  High fiber foods).

http://onlinelibrary.wiley.com/doi/10.1038/oby.2009.112/full

http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2009.174136/pdf

Good  sources of probiotics and prebiotics include:

  • Yogurt
  • Kombucha
  • Kimchi
  • Sauerkraut
  • And I’m told tequila, but I have not personally verified this
  1. Reduce your inflammation

Obesity is a sign of chronic ongoing inflammation. Dietary fat can influence low grade inflammation.  Manipulation of these fats can be a strategy to help with weight loss.

Saturated, trans and an imbalance between omega 6 and omega 3 fatty acids, commonly seen in the Western diet stoke the inflammatory fire and feed obesity.

Deflamming your body can be done by:

  • Reducing animal fats
  • Avoiding trans fats
  • Reducing omega 6 fats (e.g. canola, corn, sunflower and soy)
  • Increasing omega 3 fats (e.g. Cold water fish, flax, hemp, waluts and dark green leafy vegetables)
  • Cooking with coconut oil

http://www.nutritionj.com/content/13/1/12

 

 

 

  • Use Smaller plates and bowls
  • Eat more protein
  • Choose nutrient dense, high fiber foods
  • Replace processed cereals and/or bagels with eggs and veggies  for breakfast
  • Cut down on refined carbohydrates
  • Eat more cultured foods
  • Reduce your inflammation by balancing dietary  fats

 

About the Author

Dr. Geoff Lecovin

Naturopathic Physician/Chiropractor/Acupuncturist/Certified Strength and Conditioning Specialist/Corrective Exercise Specialist/Performance Enhancement Specialist/Certified Sports Nutritionist/

View all posts by Dr. Geoff Lecovin