A Foolproof Formula For Easy Weight Loss
by Anand Thakkar, MD.~
Figuring out the formula for easy weight loss seems impossible. The subject is complicated and everyone seems to have a different opinion on the matter. There are so many variables to consider and so many plans from which to choose.
In this post, we straighten everything out. We take the complex topic of weight reduction and turn it into a simple, foolproof formula. It doesn’t have to be hard.
Reduce Carbohydrate Intake
Eating right helps in weight loss
While some carbohydrates are beneficial, many people cannot tolerate them. They disturb nutrient metabolism and lead to a pro-weight gain environment in the body.
Numerous studies show that reducing starchy carbohydrates in the diet can assist weight loss. That’s why diets like keto are so popular. They achieve remarkable results.
Reducing carbohydrate intake is easier than you might think. Unlike other nutrients, such as fat and protein, your body does not need carbohydrates to survive. Switching your body to fat metabolism unlocks pathways that naturally reduce your weight. It changes your internal chemistry, transitioning you from fat-sparing to fat-burning mode.
But how do you reduce carbohydrate intake effectively? Take a look at the following tried-and-tested methods:
- Snack on low-carbohydrate foods: Although nuts and seeds contain a lot of calories, they are also highly satisfying. Because of this, they improve satiety, making you feel fuller for longer. People who eat nuts tend to consume fewer calories overall. You can snack on almonds, macadamia nuts, pecans, and walnuts so long as you don’t have a tree nut allergy.
- Eat eggs for breakfast: Traditional cereals contain high levels of carbohydrates. Many of these convert to sugar and enter the bloodstream quickly. Some also contain added sugar to make them more palatable. Cereals raise insulin levels, promoting weight gain. However, eating eggs in the morning can help prevent blood sugar spikes and add quality protein to the diet. Research shows that people who eat more protein feel fuller for longer.
- Use sweeteners instead of sugar: Regular sugar spikes blood insulin levels, promoting weight gain. Many sweeteners, on the other hand, do not. Today, there are some natural sweeteners that appear to be safe for the body. Erythritol is a good example. It allows you to replace the sugar in your diet without risking weight gain. You may also want to try alternatives such as stevia and xylitol.
- Eat lots of non-starchy vegetables: Vegetables contain carbohydrates, but the quantity is so low that most low-fat diets allow them. What’s more, they make you feel full and provide tremendous nutrition. Stocking up on vegetables, therefore, can help replace carbs like pasta, rice and bread. They make a great substitute. Eat as many as you can.
- Use low-carb flours instead of wheat flour: If you love baking, going on a keto diet can feel restrictive. However, there are many low-carb flours on the market, such as almond flour. These allow you to continue baking and enjoying your favorite foods but without so many carbohydrates.
- Base your meals around high-protein foods: Lastly, try to construct your meals around high-protein, high-fat foods. Eggs and avocado are a good option for breakfast. Fish and veggies work for lunch. And meat and cheese is an option for dinner.
Fast For Prolonged Periods
Researchers increasingly believe that when you eat matters as much as what you eat. Ideally, you should fast for 12 hours or more per day. There should be a long gap between dinner the night before and breakfast the next morning.
“Intermittent fasting” is a trendy concept right now. However, its origins go back millennia. In the past, people would regularly go for long periods between meals.
Theory suggests that this helps their bodies go into maintenance mode. Think “out with the old and in with the new.”
Cells break down dysfunctional elements and fat molecules and use them for energy. This process helps you to lose weight. But more than this, it switches your body into weight loss mode. It changes your hormonal environment, priming you to become thinner.
Fasting, for instance, improves insulin signaling. During a fast, insulin levels drop dramatically. This process makes accessing stored fat for energy easier.
Fasting also increases human growth hormone levels. Having more of this hormone in the body preserves lean muscle while reducing fat.
Going without food also activates longevity pathways. Cells express themselves more youthfully by going into repair mode. This process helps to protect against weight gain and future disease.
Types Of Intermittent Fasting
There are many forms of intermittent fasting. The simplest is overnight fasting. Here, people stop eating dinner around 7 pm and don’t eat again until 7 am the next day.
Another form is called 16-8. Here people fast for 16 hours per day and then feed for 8. So, for instance, you might only eat food between 7 am and 3 pm. The remaining 16 hours, you do not eat at all.
Some people fast for longer periods. Evidence suggests that different lengths of fasting have different effects. Fasting for 24 hours may confer additional benefits.
The 5:2 diet is another popular fasting method. Here you severely reduce calorie intake to 500-600 calories two days per week. The other five days, you eat normally.
Prolonged fasting for more than 24 is not the same as intermittent fasting. However, it can be a good method for losing weight, so long as a doctor supervises it. You should not attempt fasts longer than 24 hours by yourself.
The weight loss effects of intermittent fasting (IF) are tremendous. Research shows that people who follow IF eating patterns can lose 3 to 8 percent body weight. They can also lose between 4 and 7 percent of their waist circumference.
Get Your Psychology Right
Positive mind frame helps with weight loss
Weight loss is as much about what you think as it is what you do. Thus, getting your mind right is also essential.
When it comes to losing weight, people can sometimes make mindset mistakes. They put tremendous pressure on themselves to succeed but they can’t sustain it. Eventually, they fall off their program and gain back the lost weight.
The trick to easy weight loss is to find ways to enjoy the process. It doesn’t have to be a long grind where you feel deprived. It can be enjoyable.
Here are some mental strategies you can use to lose weight:
Lean Into It
Pressuring yourself to lose weight rarely works. Try to approach the project differently. Instead of telling yourself that you must follow a program, try leaning into it. Gently change things. Don’t tell yourself that you can never eat donuts again. See it as an experiment – just something you are trying out for a few weeks.
You should find that this approach is more sustainable. At no point do you commit to changing your diet for the rest of your life. You’re taking it one day at a time.
See Yourself Differently
How you perceive yourself can have a tremendous impact on your weight loss success. If you see yourself as lazy or unworthy, you’ll behave accordingly.
Many weight loss professionals advise people to imagine themselves with the body they would like to achieve. How you do this is your choice. If your weight was ideal in the past, you can use this as a visualization aid. You can also use your imagination if you have always been overweight. Having a positive self-image can help break the belief that you are just fat. It gives you a new perspective.
Have A Reason Why
Why do people change their habits? Mostly, it is because they have a reason why. For some, it is to be healthy. For others, it is for their relationships. Some people just want to be beautiful.
Having your personal why is one of the best ways to make your weight loss more sustainable. Every time you have a choice, your goals encourage you to make the right one.
Exercise The Right Way
In general, Americans don’t like exercise. 48 percent feel intimidated by it. And 37 percent have genes that make them feel worn out after physical exertion.
As before, the trick is to find a form of exercise that you love. Again, just like your diet, it shouldn’t feel like an obligation. It should be something that you want to do naturally.
As your weight comes down, you’ll often find that you want to exercise more. Weight reduction increases energy levels and leads to increased activity.
Exercise can be an effective complement to diet, making weight loss more sustainable.
If you are struggling to enjoy exercise, try the following ideas:
- Avoid comparing yourself to others
- Find an activity that engages your mind
- View trips to the gym as a personal treat
- Do what feels natural to you
- Listen to uplifting music
Wrapping Up
Throughout history, easy weight loss was elusive. Simple calorie restriction doesn’t work for most people. Now, though, science understands the process much better. By using the formula outlined above, you’ll find that your weight loss goals come easier and last longer.
About The Author
Dr. Anand Thakkar is a licensed Internal Medicine physician. He is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health.
His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care. If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Find a location closest to you.
This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.
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