Gut optimisation:Most people who are obese found to have either some kind of pathogens in their digestive tract or have low stomach acid or enzymes. Low enzymes can be due to presence of some kind of pathogens like bacterial, viral or fungal infections. Rule out and treat it as priority either by using alternative therapies or conventional medicine system. In my personal experience Candida has been linked closely to obesity and other health related issues. After removing the pathogen don’t forget to reinoculate healthy bacteria back to gut via probiotic supplements and eating fermented foods. Low enzymes can be taken care by taking enzyme supplements.
Fat versus Carbs: Choosing healthy fats over carbs kickstart your metabolism by turning your body into fat burning machine. Reducing carbs to minimum also lowers blood sugar levels and thereby forcing body to use fats as a source of energy. Choose healthy fats like nuts, seeds, cold pressed oils, cheese, avocados, fish an fish oils as source of healthy fats. Healthy fats also has other benefits like increasing HDL and reducing LDL.
Intermittent Fasting: Intermittent fasting has myriads of health benefit; one being extending life by lengthening the telomere which decreases with age. Intermittent fasting also helps you to lower down your blood sugar levels and thus improving insulin sensitivity. You can eat at night between 8-9 pm then you can eat next morning after 14-16 hours of fast, in this case by 10-12pm. You can eat same amount of food in 8-10 hours during the day.
More Fibre: Adding more insoluble fibre in form of vegetables and salads make you feel fuller for longer time and its good for digestion and rich source of folic acid, minerals and vitamins. Insoluble fibre is a great tool to lower your cholesterol and triglycerides levels. Rich sources are all beans, lentils, chickpeas, oats and berries. Fibre in itself good for healthy gut micro biome which is responsible for robust immunity and great tool for fat loss
Training twice a day: Training twice a day for short intense workout lasting no more than 90 mins in total during a day 4-5 times per week work wonder for fat loss. One workout at start of day and other around 4-5pm is good to start. In morning you can choose slow steady workouts as you already into fasted state and you end up burning fat during that session. Evening workouts should be planned for strength workouts consisting more of compound movements and lifts.
Supplements: Supplements can really boost the fat loss if you choose it carefully and evenly timed. More protein shakes doesn’t mean you will lose fat faster rather invest in supplements who are backed by studies and people who used them in real time. Few of supplements which really work for fat loss are L-carnitine, Green tea extract (EGCG), Fish oils, Magnesium, Chromium, 7-Keto, Whey protein, BCAA and of course caffeine. Caffeine should be a used cautiously and for a certain period of time as its highly addictive and can burn your adrenals if taken for longer period of time. Consult a specialist to know more about type of supplement to take and their timing as it can really help in your fat loss journey.
Sleep cycle: Sleep in another important factor to be taken care of because disturb sleep can affect hormonal pattern of certain hormones and it can also increase insulin resistance. Most of anabolic hormones are released during night for which deep sleep is very important. Waking up early with sun also helps you to sleep better and on time. Don’t forget to get some sunlight when you first wake up in morning, good for vitamin D also.
Alkalisation: It is one of most forgotten aspect for Fat loss but it really work wonders. Our blood and saliva has optimal pH around 7.35 – 7.45 and 7.1 – 7.5 respectively which can get disturbed due to stress, alcohol, processed foods, sugar and disturbed sleep. In these conditions the scale shifts towards acidic which in turn increases oxidative stress leading to more free radical production further leading to more inflammatory state. Its very important to avoid those foods which promote acidic environment while increasing consumption of foods which are know for their alkalising properties like lemon, fruits, apple cider vinegar, leafy vegetables, Sodium bicarbonate, pink or sea salt etc.
Eliminate Fructose: Fructose is sugar found in most fruits; few of them having very low amounts like berries, lemon, apricot and cantaloupes. Its best to avoid all other kind of fruits if your main goal is to lose fat faster.
Eliminate Gluten, dairy and Sugar: Its best to avoid three of them. Avoiding gluten and dairy products (except low lactose containing cheese) to lose weight has helped everyone as far as I know even if you can tolerate them well. Avoiding sugar reduces the risk of many diseases plus refraining from sugar also helps to improve insulin sensitivity.