Easy and Sustainable Weight Loss Fundamentals .
Firstly, Stop dieting and start eating!
Successful weight loss has a huge number of factors and it is not about counting calories, it’s about knowing which foods help weight and which hinder. Other important influences include, your personal relationship with food, your general health and ability to dispel toxins, your weight influencing hormones, your lifestyle including exercise and of course, your food.
How blood sugar influences weight
Food directly impacts your blood sugar. In fact, in most people their eating habits dictate whether their blood sugar is balanced or not. If it is balanced it means you don’t have energy highs or lows, cravings, feel irritable easily and often have unwanted weight. How to balance this is key to overall health as well as healthy and sustainable weight loss.
Healthy weight loss and blood sugar is influenced by more than just food. The right balance of foods at the right times and in the appropriate proportions for your size and lifestyle. Please do not starve yourself. The key is to eat regularly, it’s just ‘what’ you eat that makes a difference. The right food eaten regularly is vital for your metabolism. If you have a slow metabolism and you diet or skip meals, you are teaching your metabolism to store food.
Foods that affect blood sugar:
Insulin is also known as ‘the fat storage hormone’. More insulin has to be secreted when glucose levels in your blood get too high. The function of insulin is to create homeostasis which means to keep the body’s systems in sync as glucose at high levels is literally toxic to your body. Your aim is to reduce the insulin response which, in turn, will reduce the amount of glucose that is stored in your fat cells.
Factors that influence blood sugar imbalance include;
Eating high sugar foods,
Refined carbohydrates such as white breads, pastries, white pasta, white rice and potatoes
High intake of fruits eaten without other foods
Fruit juices – ( including fresh)
Smoking and alcohol such as wine, which is high in sugars
Cakes, biscuits, ‘junk food’ and ready-made meals
Many sauces for cooking are very high in sugars
However, it is not just foods that can influence your blood sugar and weight
- skipping meals
- eating at irregular times
Tips to slowing down the fat storage
Grab a bite to eat about 30 minutes before your afternoon slump.
Ensure that every time you eat, both meal or snack you include some form of protein as protein helps to slow down the rate that the food is converted to glucose
Protein is essential for healthy blood sugar and sustained weight loss. It fills you up for longer so it is good for reducing hunger. It gives us longer lasting energy with slow release of glucose and best of all it then reduces the glucose peaks so insulin does not have to work overtime to store it all as fat.
Eat as little sweet food as you can. Our bodies can only effectively metabolize sugars equivalent to 2 portions of fruit per day.
Never skip meals
Eat only protein, vegetables and good fats after 5pm. Replace any carbohydrates you would have on your plate with varied and extra vegetables (not potato).
Ensure you drink plenty of water. Often when we are dehydrated we think we are hungry.