How can I lose weight?

…is one of the most googled questions!!! But what actually works to get rid of the weight and not put it back on again?

The question of how to lose weight and keep it off in the long term is a battle for many of us. But there is no need to throw in the towel just yet. With a few changes and swaps, you will start feeling better in your body in no time!

Did you realize?

According to the World Health Organization in 2022, 43% of adults aged 18 years and over were overweight (BMI greater than 25), and 16% were living with obesity (BMI greater than 30). (1)

Our choices are impacted by our surroundings

Our diet is, to a large extent, determined by the society and culture that we are surrounded by. Certainly some of us have more healthy and tasty options available than others. Even if we have healthy food available, it might be our social circle making the healthy swaps harder. Imagine going for a meal in a restaurant with a bunch of friends and trying to be more mindful about your meal choices, and despite letting your friends know what you are trying to achieve, they order a three-course meal and down it with a few beers? Are you going to stick to your plan or order the same?

Our health might be our most important life project

Of course, this might make changes in our lifestyle towards healthier alternatives more challenging for some of us; still, it is manageable to do. In order to be successful, we need to change our mindset towards food, and this is a long-term process. Losing weight and keeping it off needs to be seen as a long-term health project, probably the most important project we embark on in our lives as it directly affects how long and fulfilling a life we can have.

You can be overweight and still malnourished

Various studies have found that people carrying excess weight can have multiple nutrient deficiencies such as a lack of Vitamin D (less sun exposure due to reduced physical activity), vitamin B1 (likely caused by an increased consumption of foods high in simple sugars), folic acid (caused by a small amount of vegetables in the diet), vitamin C (not enough fruit and veggies) (2), magnesium (genetic impact, menopause, a diet low in legumes, mineral water, and the use of certain medications), and vitamin E (lack of healthy nuts, oils and seeds) (3).

Where should I start my weight loss journey?

In order to improve our diet and hence slowly start losing the excess pounds we carry, we can start with some healthy swaps. Over time, we can improve our diet. If we change slowly, our new food habits are more likely to stick and become permanent, and we will not even think about them. The cravings for unhealthy comfort foods start to diminish after some time.

Places and emotions can trigger hunger

Everyone of us is different, and so are the places and emotions that trigger our hunger. In the end, losing weight is a bit of a mind game. When we understand our triggers, we are in a better position to manage them.

Do any of these situations trigger hunger in you?

• I eat food when shopping, it is part of my ritual and it looks so good
• I graze when I am on my own rather than eating a full meal
• I eat when I watch TV or when in the movies (with others or on my own or in both situations)
• I eat more when I am bored
• I keep eating when I scroll through my social media on the phone
• I eat when I see that there is certain time of the day when it is normal to eat
• I eat when I smell nice food and it makes me buy it (bakery or restaurant)
• I eat more when I am sad or lonely
• I eat and drink when I am around others even if I am not hungry or don’t plan to drink
• I eat when I watch people eating or cooking on social media or in my family
• I celebrate special occasions with food
• I indulge to much in all you can eat restaurants or on all you can eat holidays
• I cannot say no to cakes in the office
• I tend to overeat in the evening
• I eat more when I am stressed or under time pressure

If you answered any of the above with YES, it is time to think about how to approach these situations in the future to make them easier to manage. A solution might be a change of routine so you are less likely to find yourself in certain situations that make you potentially overindulge.

Tips for small lifestyle changes that can make big difference in your waistline

Do a quick walk after every meal

It’s been scientifically proven that a walk after a meal improves digestion by stimulating the stomach and intestines to digest food, which decreases the risk of certain cancers. It also reduces blood sugar level spikes, which is great for the prevention of diabetes. Additionally, even a short walk boosts mood and helps keep you active. Ten minutes of a speedy walk already makes a big difference.

If you would like to know how to efficiently exercise so you maximize fat loss, check this article out!

Make smart choices when choosing what you drink

Keeping the liquids intake means that you will feel fuller for longer. Additionally, it will curb your cravings and keep things moving in your bowel. Try to have a glass of water around 30 min before any meal whenever you can, as it will decrease your feelings of hunger during the meal.

Soda Pop

We are not robots, and all of us experience cravings. If you are craving soda pop, switch to a sugar-free alternative. But even sugar-free alternatives are not great for our health (some contain large amounts of caffeine and increase gut microbiota-related glucose intolerance, which means that they can increase our chances of developing diabetes despite not containing any sugar (4)), so drink them in moderation. Think of them as a treat.

Smoothies

Smoothies can be a healthy option when trying to lose weight, but there are a few tips to keep in mind. Consider a smoothie as a meal rather than just a drink, as it can contain a significant amount of calories. In order to get a healthy smoothie, you have to prepare it at home to ensure you are in control of what goes in.

Store-bought smoothies might look all colorful and healthy, but it is only a mask. They often contain purees instead of whole fruits, which are high in sugar and low in fiber, vitamins, and minerals (so they don’t keep you feeling full for long / we get the most fiber from blending the whole fruit or veg with the skin on). Additionally, they contain added sugars and sweeteners, sometimes even sweetened protein powders and emulsifiers to make them tastier.

In order to make a healthy and nutritious homemade smoothie, we need to ensure the right balance between fruit and veg, with vegetables being the primary source of nutrients in a smoothie and fruit added for a tasty flavor.

Tip! Next time you are making a smoothie, blend your veggies and water first and then add a bit of fruit, and see how it tastes before adding more, so you don’t overdo the smoothie on sugar.

Great veggies to put in your smoothie are for instance:

• Cucumber
• Spinach
• Butternut Squash
• Carrot
• Beetroot
• Avocado
• Pumpkin
• Bell Peppers
• Zucchini

Prepare healthy low calorie drinks

Try infused water. Mix water or sparkling water with fruits and let it sit in the fridge for a few hours before enjoying it. Perfect fruits for infused water are lemons, limes, oranges, grapefruit, pineapple, or berries. You can top it off with fresh cucumber, ginger, rosemary, or peppermint leaves.

Get stocked up on various teas and tea infusions to keep things varied and have fun trying different and new flavors.

Reduce alcohol intake

Alcohol and losing weight are not things that go hand in hand, and this happens for a multitude of reasons.

Alcohol is usually high in calories. Some mixed drinks, like, for instance, piña colada, can have as many calories as a full meal without giving us any nutrients. When we drink alcohol, we task our body with a big job. It switches most of its resources to processing it and reduces other functions such as burning fat to save energy. As it can take over a day to fully metabolize alcohol, some of the fat-burning process is paused for this duration. If alcohol is consumed regularly, it slows down our metabolism.

Alcohol increases appetite. This happens through the stimulation of certain nerve pathways (AGRP neurons) in the brain. These are the same brain cells that get activated by prolonged starvation.

Additionally, alcohol disrupts sleep and, hence, increases appetite.

Get plenty of sleep

If we get our ZZ’s in, we keep our hormone levels (cortisol and insulin) balanced. This then decreases our chances of overeating. This is because our body craves less food high in carbs. Additionally, if we are tired, we are less likely to go for a walk or exercise; we might not cook a healthy meal and instead order a takeaway meal.

Try to go at least 12 hrs. between dinner and breakfast

Fasting (decreasing the daily food window) aids in metabolic benefits such as using fat to create ketones; it helps with curbing appetite and reduces the amount of calories consumed.

Don’t shop for food hungry and don’t fill your fridge with unhealthy options

Various studies have shown that shopping while being hungry leads to purchasing more high-calorie items, buying larger packaging, and purchasing treats at the checkout. Then you stock your fridge with these foods, and they will be tempting you at home.

Healthy swaps

Breakfast

Ditch the sweetened cereal from the store. Instead get

• unsweetened whole wheat or whole grain cereal with unsalted nuts, seeds and fresh fruit
• whole meal bread with unsweetened peanut butter or avocado and poached egg
• low fat white yoghurt (unsweetened) with nuts and fresh fruit
• oatmeal or muesli without added sugar
• when having savory breakfast, add some vegetable such as peppers, tomatoes and eat them fresh

Lunch and dinner

There are so many tasty alternatives to foods like chips and fries. When eating a meal, always try to include a source of protein (fish, nuts, seeds, tofu, etc.) and complex carbs such as beans, legumes, vegetables, and whole grains, etc. When prepared well, healthy foods taste much better than fast food alternatives.

• Read the menu beforehand so you are confident that there are healthy alternatives on offer.
• Plan ahead, if you travel or are in an area where you think you might struggle to get healthy meals, make your meals and snacks in advance. Having healthy meals and snacks available when you need them will reduce chances of impulsive buying in case of hunger.
• Eat more soup. Try to order soup and side salad as a main course. Soup is filling and nutrient dense meal that will keep you going for longer. In a combination with a side salad in ensures that you get a good proportion of veggies in
• If you are invited to a dinner with your friends and social circle that encourages you to overindulge, decline the offer. Try to meet them in a setting that does not encourage overeating.
• Add a side salad to your meal but skip starter and desert (you can share it with your friend or partner if too much) and it gets you additional veggies. Get more nutritious salads with various vegetables and salad leaves (yes, Caesar salad is not the best out there)
• If starting to feel full, take your meal to go.
• If craving desert or are in an environment with people ordering desert, get a small coffee instead. You are still getting a treat but without all the added sugar.
• When cooking at home make a habit of using smaller plates and making them colorful. We eat with our eyes after all. Ensure that every meal contains a healthy protein and complex carbs.
• Make a meal an occasion, stop the TV, put the phone aside. Eat and talk to your partner about your day instead. This will increase your enjoyment from food, make a meal a social occasion and reduce chances of overeating.

How to snack healthy?

When snacking, ensure that your snacks have clearly defined portions and avoid grazing. This will help you ensure you know exactly what you have eaten and will make you feel way more accountable and on track.

• veggies with hummus or guacamole
• unsalted mixed nuts
• whole meal bread with unsweetened peanut butter
• fresh fruit in moderation
• boiled egg and spinach
• couple slices of low fat cheese
• Mozzarella cheese and tomatoes
• when shopping for snack, choose the one with green or orange nutri-score food label

Mindset and accountability when trying to lose weight play a crucial role

• Don’t check the scales too often. If you think about your weight loss journey as a long-term project, you need to remember that you will have ups and downs along the way, and weight will always fluctuate. The number on the scales can be impacted by multiple factors and could discourage you if you don’t see it going down very fast. Instead, focus on how you feel in your clothes and how a healthy lifestyle is making you feel good about yourself and all the things that you can achieve now that you are looking after your health more.
• Keep a food diary. It can be by writing down what you have eaten every day or talking about it with your partner. This is surprisingly efficient way of keeping you accountable.
• Think yourself slim, losing weight and change towards a healthy nutrition is not a win or lose game.
• Reward yourself for little successes. It can be a new piece of clothing, an exercise belt, try a new hairdo, listen to your favorite music, take a bath, do some gardening, go to church, take the dog for a walk, a massage, a little trip out, read a book, get a manicure…
• Try to surround yourself with friends who are more active and encourage your change of lifestyle. Try to find a buddy who is like-minded, and you can lean on each other’s shoulders for support and encouragement. If you don’t have anyone nearby who could offer you such support, download an app that can help you keep your habits by making you accountable and many times can offer a forum of people with similar goals, or find a new favorite YouTube blogger who can offer you support and encouragement when you need it.
• If you feel the urge to eat something and you want to trick your mind, try no sugar chewing gum. It can trick your brain temporarily into not thinking about the food and might help overcome your cravings.

Keto, Atkins, and Alkaline diets—there will always be new and seemingly exciting diets out there that will focus on certain aspects of nutrition, and they might work short term for some, but in the long run, many of them are unhealthy or even risky. Instead, success on a weight loss journey is about changing our mindset regarding what we eat and embracing a new and healthier lifestyle. It is not an all-or-nothing approach; rather, it is a balance of taking many slow steps toward healthier choices so these choices embed and become routine.

Let’s stay in touch!

Are you trying to lose weight and what has worked for you so far? Let us know on our Instagram, TikTok or LinkedIn. Would you like to know more about DNA? Head to our article about biological age testing. Or check join me for a workout!

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Resources

(1) Obesity and overweight, WHO, downloaded from the web 24/09/2024, https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight#:~:text=Key%20facts%201%20In%202022%2C%201%20in%208,and%2016%25%20were%20living%20with%20obesity.%20More%20items, Obesity and overweight (who.int)

(2) Malnutrition in Obesity: Is It Possible?, Milena Kobylińska, Katarzyna Antosik,* Agnieszka Decyk, and Katarzyna Kurowska, Obes Facts. 2022 Jan; 15(1): 19–25., Published online 2021 Nov 8. doi: 10.1159/000519503, PMCID: PMC8820192, PMID: 34749356, downloaded from web 24/09/2024, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8820192/Malnutrition in Obesity: Is It Possible? – PMC (nih.gov)

(3) Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes, Gabriele Piuri, Monica Zocchi, Matteo Della Porta, Valentina Ficara, Michele Manoni, Gian Vincenzo Zuccotti, Luciano Pinotti, Jeanette A. Maier, and Roberta Cazzola, Mario Barbagallo, Academic Editor, Nutrients. 2021 Feb; 13(2): 320., Published online 2021 Jan 22. doi: 10.3390/nu13020320, PMCID: PMC7912442, PMID: 33499378, downloaded from the web 24/09/2024,https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912442/, Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes – PMC (nih.gov)

(4) Non-caloric artificial sweeteners and the microbiome: findings and challenges, Jotham Suez, Tal Korem, Gili Zilberman-Schapira, Eran Segal, and Eran Elinav, Gut Microbes. 2015; 6(2): 149–155., Published online 2015 Apr 1. doi: 10.1080/19490976.2015.1017700, PMCID: PMC4615743, PMID: 25831243, downloaded from web 24/09/2024, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4615743/, Non-caloric artificial sweeteners and the microbiome: findings and challenges – PMC (nih.gov)