16 fat loss tips according to a Scientist.

If you want to know why you might seek to lose weight, click here

1. Build muscle to increase metabolism and thus lose fat.

Build Muscle to lose weight

Researchers have compared natural bodybuilders to a control group with the same fat percentage and height. The bodybuilders had a 14% higher resting metabolic rate. When both groups were inactive all day, the bodybuilders burned 354 more calories because of their increased level of muscle mass. That means the bodybuilders burned more calories by sitting on their butts than the inactive subjects did when walking 4 miles (6.4 km) a day. And by no means do you have to become hugely muscular to benefit from this. Elderly people can increase their resting energy expenditure by 8% in just 16 weeks of weight training. A recent 12-year study of 10,500 Average Joes found that in the long run, weight training was over twice as effective as vigorous aerobics at getting a slimmer waist. The short-term benefit of burning a few extra calories with cardio does not weigh up against the long-term benefits of increasing your metabolism with high-intensity exercise. Don’t like weight training? No problem. Explosive sports like rowing, tennis, martial arts, korfball and volleyball are also considered high-intensity. Long-term sustainability in your lifestyle is more important than what kind of exercise you choose”.

Low Calorie Foods

“Eating more low-calorie foods is the reason paleo diets are so successful at causing fat loss. One study compared overweight men eating a paleo diet to the government-approved Mediterranean diet.The paleo group automatically consumed 24% fewer calories than the Mediterranean group and was just as satiated, even though both groups were eating the same amount of protein and fiber. The paleo group also managed to consume the same amount of nutrients while eating 24% fewer calories.
For example, the typical Mediterranean lunch: 2 large slices of whole-wheat bread with cheese, 1 glass of semi-skimmed milk and an apple. Compare that to these 3 huge Sashimi Omelet Wraps. Both meals contain ~620 calories.”

Protein

“There is normally no advantage to consuming more protein than 0.82g/lb (1.8g/kg) of total bodyweight per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64g/lb”. Protein also helps with satiation (feeling full). If you are struggling to get adequate protein, I suggest looking at the article I made to find cheap source of protein: protein powders: The Best Protein Powders Of 2023 – Hollutions

4. Create a calorie deficit:

Eating Less

To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and create a deficit by adjusting your diet and increasing physical activity.

“a carb isn’t a carb. Depending on carbohydrate sources, they can have a different satiating effect. This means that the same amount of calories coming from a carb source can make you in one case full and in the other leaving you very hungry. Many different factors have an influence on how satiating carb sources are, such as the volume of a certain food, its fiber content, its protein content, just to name a few”

Increase satiation, satiety, fullness, whilst decreasing calories is difficult, but possible with infographic.

7. Hunger management.

So for satiety, make sure you consume the optimal protein intake for maximal progress but don’t worry about having to consume more than that. Things like energy density and fiber are far more important than protein intake for satiety after this threshold has been reached. Good alternatives for satiety, not to mention your wallet, include potatoes, beans, vegetables and most fruits.

Hunger is one of the top factors for weight loss. Hunger is the physiological stimulus which makes it hard to diet.

Calories have little influence over hunger. High protein, high fibre diet, minimally processed foods, few liquid calories (preferred 0 like water, coffee, diet-free sodas), thick foods like Greek Yoghurt, foods with low energy density eg. replacing rice with potatoes, you eat the same amount but reduce energy density so you eat the same amount of food e.g. 300g but different energy densities.

So for satiety, make sure you consume the optimal protein intake for maximal progress but don’t worry about having to consume more than that. Things like energy density and fiber are far more important than protein intake for satiety after this threshold has been reached. Good alternatives for satiety, not to mention your wallet, include potatoes, beans, vegetables and most fruits. Experiment beyond protein and you may end up not just more satiated but also more satisfied.

8. Use foods like Monk fruit.

Monk fruit

Monk fruit has zero sugar, calories, or carbohydrates. Monk fruit also tastes up to 200x sweeter than actual sugar, meaning you need a heck of a lot less to sweeten up your coffee.

No exercise

Research has shown that when people add cardio, like running, to their routines, they start moving less in everyday life. Thus, adding running didn’t increase the calories people burned in a day. References: https://journals.physiology.org/doi/epdf/10.1152/physiol.00027.2018 https://pubmed.ncbi.nlm.nih.gov/26702387/ A full-body workout, everyday, rotating three workouts A, B and C throughout the week would still be ideal.

10. Stay hydrated:

Stay hydrated, drink water

Drinking an adequate amount of water can help control appetite and prevent overeating. According to M.D. F. Batmanghelidj’s hydration guidelines, determine your bodyweight in pounds and then divide it by two, and drink that many ounces of water each day. Bodyweight (in kg) x 0.033 = how much water to drink in litres. Also consume the right electrolytes, see Ranking 12 of the Best Electrolyte Drinks of 2023 – Hollutions for more.

11. Get enough sleep:

Sleep

Poor sleep can disrupt hormones related to hunger and fullness, leading to increased cravings and overeating. Numerous studies have shown that getting fewer than 5–6 hours of sleep per night is associated with an increased incidence of obesity.

12. Keep a food journal:

Food journal

Tracking your food intake like macro tracking can help increase awareness of eating habits and identify areas for improvement. Use a journal or a mobile app to record what you eat and drink.

Restaurants

Learn how to eat out by firstly choosing a place and looking at the menu before hand, and secondly, before you go out eat something like a tomato soup: which contains Glutamate and is highly satiating…. or something like a Musheroom soup.

14. Cannabis.

Cannabis
fat burners

16. Laproscopic band surgery.

Laproscopic Band Surgery

Laparoscopic band surgery, also known as laparoscopic adjustable gastric banding (LAGB), is a surgical procedure performed to help individuals with obesity lose weight. It involves the placement of an adjustable band around the upper part of the stomach, creating a small pouch. The band can be tightened or loosened as needed to control the amount of food that enters the stomach. Here are some key points about laparoscopic band surgery: Procedure: Laparoscopic band surgery is minimally invasive and is typically performed using several small incisions in the abdomen. The surgeon inserts a laparoscope (a thin, flexible tube with a camera) and specialized instruments through these incisions to place the gastric band around the upper portion of the stomach. The band is then connected to an access port, which is placed just beneath the skin. Mechanism: The band restricts the size of the stomach pouch, limiting the amount of food that can be consumed at one time. This leads to a feeling of fullness with smaller portions of food, helping individuals eat less and lose weight. Adjustability: One of the advantages of laparoscopic band surgery is that the tightness of the band can be adjusted. By injecting or removing saline solution through the access port, the surgeon can modify the size of the opening between the upper and lower portions of the stomach, known as the stoma. Adjustments are typically made in post-operative visits to achieve optimal weight loss and manage any complications. Weight loss: Laparoscopic band surgery promotes weight loss through portion control. It restricts the amount of food that can be consumed, which leads to a reduced calorie intake and, consequently, weight loss. The rate and amount of weight loss vary between individuals but can be significant. However, it’s important to note that successful weight loss also requires adopting healthy eating habits and regular exercise. Risks and complications: Like any surgery, laparoscopic band surgery carries certain risks and potential complications. These can include infection, bleeding, band slippage or erosion, band-related problems like obstruction or perforation, access port problems, and gastroesophageal reflux disease (GERD). Additionally, some individuals may experience difficulty swallowing, nausea, or vomiting after the procedure. Follow-up care: After surgery, regular follow-up visits with the surgical team are crucial. These visits allow for adjustments to the band tightness and monitoring of weight loss progress and any potential complications. Ongoing lifestyle changes, including a healthy diet and exercise, are necessary to maintain long-term weight loss. It’s important to remember that laparoscopic band surgery is a major decision and should be thoroughly discussed with a healthcare professional experienced in bariatric surgery. They can provide personalized advice, explain the potential benefits and risks, and help determine if it’s the most suitable option for weight loss based on an individual’s specific circumstances.

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