Weight loss is very often one of the main goals for women. This is our nature… It is a process that takes time and dedication. To achieve sustainable and lasting weight loss in addition to a caloric deficit, it is also important to address processes that will unblock or improve certain metabolic functions in our body, which will support the entire weight loss process. For example, processes that regulate hormonal balance, including those that affect the feeling of hunger and satiety.
Here are the steps I include when working with women who express the intension to improve their metabolic health and lose weight.
Improving insulin sensitivity
Insulin theory of obesity suggests that we gain weight or find it difficult to lose excess kilograms because of the release of excessive amounts of insulin. In the context of weight loss, insulin facilitates the transport of fatty acids to fat cells and also inhibits the process of breaking down fat in our body. As a result, excessive amounts of insulin lead to an increase in fat tissue and make it more difficult to burn fat. Therefore, it’s worth ensuring that insulin is not released in excessive amounts, which means limiting its secretion. One of the most important stimuli causing a significant increase in insulin levels in the blood is the consumption of large amounts of simple carbohydrates. Simple sugars and carbohydrates consumed without fibre have the greatest impact on insulin secretion.
Including fibre rich foods
Including fibre-rich foods in the diet, which are carbohydrates that are not digested in the digestive tract. A fibre-rich diet supports weight loss. Fibre has various physiological effects that aid the weight loss process. For example, it partially limits the absorption of calories, meaning we provide fewer amounts of energy to our cells and tissues. Additionally, fibre absorbs water in the digestive tract and swells, increasing its volume in the stomach and intestines, leading to a feeling of fullness. Moreover, consuming fibre-rich foods requires more time for chewing and swallowing, which can slow down the pace of eating, and slower eating also contributes to a greater feeling of satiety. Furthermore, fibre prevents blood sugar fluctuations, reducing intense hunger. It also promotes the growth of beneficial gut bacteria, which positively influences metabolism and weight loss.
Taking care of the microbiome
Taking care of the microbiome, which includes the bacteria residing in the digestive tract. Undesirable bacteria enhance certain digestive processes, particularly by metabolizing unabsorbed carbohydrates, which are inaccessible to our digestive enzymes. This means we extract more energy from the food we eat, making it harder to achieve the caloric deficit needed for weight loss. Additionally, an altered gut microbiota promotes fat production and storage in the body, further blocking weight loss. On the other hand, beneficial bacteria such as Bifidobacterium and Lactobacillus produce lactate, a substance that, through certain biochemical pathways, prolongs the feeling of satiety after a meal. Furthermore, the bacteria in the gut also affect the levels of various hormones and neurotransmitters, such as gut hormones, serotonin, and gamma-aminobutyric acid (GABA), which are involved in controlling hunger and appetite.
Spontaneous activity
It’s obvious that the more we move, the more calories we burn, making it easier to achieve a caloric deficit and lose weight. Spontaneous activity can be a good method, not just exercise. These are activities that are not related to planned workouts. You don’t have to go to the gym, ride a bike, or run to speed up weight loss through movement. Spontaneous physical activity includes activities like climbing stairs, doing daily household chores, dancing, simple exercises, gardening, or washing the car. Incorporating as many of these simple forms of physical activity as possible into daily life promotes calorie burning and supports weight loss.
Eating breakfast
Eating breakfast can help facilitate weight loss. It is recommended to have the first meal within about 2 hours after waking up, and no later than 10 a.m. Skipping breakfast after a night’s rest leads to a significant drop in blood sugar levels. This, in turn, stimulates the hunger center located in the brain, which results in the need to consume more food throughout the day, often high in easily digestible carbohydrates. Eating breakfast, especially one rich in protein, causes an increase in dopamine levels in the brain, a neurotransmitter that mediates pleasure and whose low levels can stimulate hunger. Eating a morning meal, by increasing dopamine levels, can be a good way to suppress appetite. Moreover, skipping breakfast is also associated with a greater insulin release after lunch or dinner.
Reducing salt
High amounts of salt stimulate the release of ghrelin, a hormone that triggers hunger. Additionally, increased salt intake reduces thermogenesis, meaning we expend less energy, making it harder to achieve the negative energy balance necessary for weight loss. It’s a good idea to eliminate processed foods rich in salt from your diet and also control how much salt you add when cooking at home.
Reducing sugar
Reducing sugar intake, especially in processed foods, where sugar is added to almost everything.
Going for a walk after a meal
Going for a walk after a meal can be beneficial. Eating a meal raises blood glucose levels, which triggers an insulin release, and excess insulin promotes fat storage. Taking a walk immediately after a meal prevents a rapid rise in blood glucose levels and, therefore, limits the release of large amounts of insulin, reducing fat storage.
Avoiding foods that are not filling
Avoiding foods that are not very filling, i.e., those that make you feel hungry again quickly, leading to more food consumption. This includes alcohol, white bread, products made from white flour, fruit juices, salty snacks, cakes, and all kinds of sweets.
Drinking water before meals
A simple habit that supports weight loss is drinking water about half an hour before a meal. Drinking about 2 glasses of water results in consuming less energy during the next meal.
High quality sleep
To lose weight, it’s worth ensuring high-quality sleep. People who sleep too little have a 45% higher risk of developing obesity. This is partly because sleep deprivation or poor sleep quality disrupts our hormonal balance, specifically increasing the release of ghrelin, which influences hunger, while simultaneously inhibiting the secretion of leptin, which causes a feeling of fullness. Moreover, when we are sleep-deprived, we are less likely to engage in physical activity, which positively impacts weight regulation. Additionally, we tend to reach for high-calorie foods, especially those rich in sugar and unhealthy fats. Good sleep is associated with greater weight loss, particularly the reduction of body fat.
Relieving chronic stress
To enhance the effectiveness of weight loss, it’s a good idea to practice various techniques for relieving chronic stress. Progressive relaxation, visualization, and diaphragmatic breathing are effective methods for combating chronic stress. During chronic stress, high levels of cortisol are maintained in our body, a hormone that stimulates appetite and promotes fat storage. Under stress, we tend to make unhealthy food choices, consuming larger amounts of high-calorie foods rich in sugar, fat, and salt, while being less likely to choose fruits and vegetables, and we also engage in emotional overeating.
Balancing herbs
Herbs like Gymnema sylvestre or Cinnamon can help with balancing the hunger hormones, cravings, and appetite. Herbal formulations can also help to improve sleep and alleviate stress.