{"id":598,"date":"2023-01-09T22:58:55","date_gmt":"2023-01-09T22:58:55","guid":{"rendered":"https:\/\/www.yoga-liverpool.co.uk\/?p=598"},"modified":"2023-01-09T22:58:55","modified_gmt":"2023-01-09T22:58:55","slug":"really-want-to-lose-weight-this-year","status":"publish","type":"post","link":"https:\/\/www.yoga-liverpool.co.uk\/?p=598","title":{"rendered":"Really Want to Lose Weight this Year?"},"content":{"rendered":"

One of the most common New Year\u2019s resolutions is to lose weight and become more healthy.\u00a0 Yet every year more and more people become overweight or obese (in 2021 the % of overweight or obese adults in England and Wales was a massive 67%).<\/p>\n

There is a huge amount of data of the illnesses linked to being overweight \u2013 estimates suggest that up to 40% of chronic illnesses are linked to an unhealthy weight.<\/p>\n

So with so much dietary advice around what is the science on losing weight?\u00a0 Well from the data we currently have we can say the following with some certainty \u2013<\/p>\n

    \n
  1. Eat real food \u2013 if you don\u2019t recognise a food ingredient on a label, don\u2019t buy it (this includes Vegan foods).\u00a0 Try to cook with fresh ingredients.\u00a0 As a general rule have MORE protein and fat and LESS carbohydrates.<\/li>\n
  2. Eggs are a complete food, try to have some in your diet.<\/li>\n
  3. Eat a largely plant based diet (60% \u2013 80% of your daily calorific intake).<\/li>\n
  4. Where possible swap fish for meat (especially oily fish) which has a plentiful supply of Omega 3 and reduces heart and brain inflammation.<\/li>\n
  5. Fermented dairy products are fine \u2013 cheese and yoghurt \u2013 go easy on milk, butter and cream<\/li>\n
  6. Fats are not \u201cthe enemy\u201d,\u00a0simple sugars are<\/strong>!\u00a0 Cold pressed plant oils (especially Olive oil) suppress inflammatory compounds being produced such as insulin, M-Tor and IGF1.<\/li>\n
  7. Use \u201cEating Windows<\/strong>\u201c, ie only allow yourself to eat during a specific time band in the day.\u00a0 \u00a0The best \u201cEating Windows\u201d appear to be 12 and 10 hour slots\u00a0eg 8am to 8pm or 8am to 6pm<\/strong><\/em><\/li>\n
  8. Eating late at night will pile on the pounds and insulin sensitivity is lower in the evenings, so calories consumed tend to end up as visceral fats stored by the body.\u00a0 M-Tor and IGF1 are both stimulated by constant eating with a break, these chemicals put the body in permanent \u201cgrowth mode\u201d and encourage inflammation in the body.\u00a0\u00a0If possible avoid eating after 8pm.<\/strong><\/li>\n
  9. Fast \u2013 if you don\u2019t have a medical condition, fasting not only encourages weight loss but slows down the ageing process.\u00a0 Indeed well planned fasts can control and even cure a number of chronic diseases.\u00a0 \u00a0Most healthy adults can manage a one or two day fast (if in doubt always consult your doctor).\u00a0 During fasting cellular cleaning (autophagy) and programmed cell death (apoptosis) rapidly increase.<\/li>\n
  10. Enjoy your food and don\u2019t rush eating or eat on the go.<\/li>\n
  11. Be active during the day \u2013 try not to sit down for more than 20 minutes at a time.\u00a0 Walk when possible.<\/li>\n
  12. Strength building exercises (2 or 3 times per week) eg core work or weights, increase lean muscle mass \u2013 muscles are one of the biggest burners of calories in the body particularly simple sugars.\u00a0 Cardio exercise is important for the circulation, heart and brain \u2013 try to become breathless with cardio exercise 3 to 5 times per week.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    One of the most common New Year\u2019s resolutions is to lose weight and become more healthy.\u00a0 Yet every year more and more people become overweight or obese (in 2021 the % of overweight or obese adults in England and Wales was a massive 67%). There is a huge amount of data of the illnesses linked…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-598","post","type-post","status-publish","format-standard","hentry","category-posts"],"_links":{"self":[{"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/598","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=598"}],"version-history":[{"count":1,"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/598\/revisions"}],"predecessor-version":[{"id":599,"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/598\/revisions\/599"}],"wp:attachment":[{"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yoga-liverpool.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}