How to Lose Weight: The Rules
A strategy whose aim is to correct a dysregulated appetite and increase fat burning to ensure that weight loss is achievable and
The hypothalamus, in the brain, is what controls appetite, fat burning and ultimately whether we lose, gain or stall at a certain weight.
Below are the strategies which have been proven to correct this crucial body-fat regulating part of the brain
In order to boost the function of the hypothalamus optimally and overcome the many vicious cycles of metabolic dysfunction; we need to use every tool at our disposal:
- We need to starve the bad bacteria in the intestine, by eliminating refined carbohydrates and sugars.
This prevents bacterial damage of
the bileacids, which are vital signals to boost the function of the hypothalamus.
- We need to reduce the intake of saturated fats, which (in excess) can create lipotoxicity in the brain to lead to failing hypothalamic function.
- We need to increase the intake of protein, which enhances hypothalamic function.
- We need to engage in regular short bursts of high-intensity interval training.
This optimises replenishing signals to the hypothalamus.
- We need to reduce the intake of dairy products, to reduce opioid activation, which has a negative effect on the hypothalamus.
- We need to maximally harness the powerful benefits of sleep.
Good sleep increases the release of melatonin which optimises the function of the hypothalamus.
- We need to prevent the passive over-consumption of calories by being careful with the addition of calorie dense, less satiating fat calories.
Use enough to make the food palatable, but don't go overboard.
- We need to avoid the consumption of oxidised omega-6 oils.
Oxidised omega-6 oils use up the available antioxidants, which means that there are
lessantioxidants available to protect the immune system.
This results in a compromised immune function in the small intestine, which is unable to control bacteria, leading to greater bacterial damage of bile acids and a reduction in the vital hypothalamic boosting bile acid signals.
- We need to increase the intake of Omega-3 oil rich foods, as they have been shown to improve the function of the hypothalamus.
- We should increase our intake of soluble fibre, as this has been shown to increase the good bacteria in the large intestine, which release certain fatty acids which benefit the function of the hypothalamus.
- We should eat more intensely coloured vegetables.
Colour-rich vegetables have a high content of polyphenols. Polyphenols increase the beneficial intestinal signals which rejuvenate the function of the hypothalamus.
What does this mean in practice?
- Restrict dairy
- Restrict sugars and refined carbohydrates
- Consume 'good' fats in moderation.
- No more than 2
alcoholic(non-sweet) beverages a day, to prevent passive over-consumption of calories and metabolic dysregulation.
- Lean protein sources or those rich in omega-3 oils: Oily fish, whey protein, chicken, flax seeds, tofu, soya milk.
Eat enough just to stave off hunger throughout the day.
- Abundant green and colourful vegetables, herbs, spices, garlic, mushrooms.
- Coconut oil, coconut milk, coconut yogurt, rapeseed oil mayonnaise and olive oil are less detrimental types of fat and should be consumed in quantities sufficient to make food palatable.
- If you must have carbohydrates, or if weight-loss is stalling; have one meal based on healthy carbohydrates, such as potatoes, rice or beans, once a day.
You choose when you would most like to have your carbohydrate meal and stick to this routine.
This is to ensure that you leave enough time between carbohydrates.
The key is to give your body a break from carbohydrates for a long period every day.
This ensures that when you do eat them, you will be able to handle them better, preventing subsequent food cravings.
- Perform at least 10 minutes of high-intensity interval exercise a day, twice a day is better and three times a day even more so.
- Drink coffee, water or herbal teas throughout the day. Coffee/tea may be whitened with soya milk.
decaffcoffee after 2pm, to avoid the caffeine interfering with sleep quality.
- Prioritise sleep
- Persevere through the first couple of days, whilst the hypothalamus is being corrected and food cravings are being dialled down.
After the first couple of days, you will experience a noticeable decrease in appetite and food cravings and the journey will become far easier.
- Be mindful of eating only when truly hungry.
Avoid boredom and loneliness eating by finding something interesting to do or calling a friend!
Calories DO matter and we want to avoid passively over-consuming them!