Weight Control & Your Diet

There is a physiological link between metabolism and body weight when trying to understand proper weight management and weight loss. In fact, weight loss depends very much on the body’s metabolic rate and caloric utilization – a high body metabolism will help to burn more calories and thus lead to better weight control. Ideally, your body should burn more calories than it consumes in order to lose weight.

Having said the above, do not be misled thinking that ‘going on a (restrictive)diet’ will help you lose weight. If you starve yourself following fad diets, your body’s metabolism will actually slow down as the body adapts in response to starvation by burning fewer calories per day. You will find yourself regaining the weight you have lost once you quit the restrictive diet. Let’s face it- it is difficult to restrict yourself from eating your favorite foods permanently, it is just not sustainable as a lifestyle.

It is also a fallacy to rely on a ‘miracle’ weight loss supplement in order to lose weight – this goes against sound nutrition principles for weight control.

So, what are the best ways to shed some pounds permanently? Nutrition, exercise and sleep.

Exercise – not only will physical activity stimulate your metabolism and burn calories, but increasing muscle mass will improve our basal (resting) metabolic rates.

Having said the above, pls note that exercise can’t reverse the effects of a bad diet. Hence, incorporating the right kinds of nutrient-rich foods into our daily diet can supplement our exercise routines to speed up metabolic rates and burn more calories. In fact, the right nutrition should come first before the exercise part.

Here are some nutrition tips & dietary habits that are recommended for weight control:

1. Switch to Complex Carbs

Reduce the consumption of simple/refined carbs such as normal pasta, white rice, white bread, pastries, cakes and increase the intake of complex carbohydrates like superfood wholegrains and seeds such as buckwheat, Amaranth, Quinoa, millet, brown rice, and red rice. These complex carbohydrates will support the sustained slow release of energy in the human body while providing important nutrients for bodily functions. For instance, quinoa seeds are a type of unrefined wholegrain that provides a good source of B vitamins, essential minerals and dietary fiber which makes us feel full longer, keeping hunger pangs at bay. This low GI (glycemic index) superfood digests slowly in the body, neither causing spikes in the blood sugar levels nor increasing rates of sugar to fat conversions.

Besides choosing unrefined whole grains, it is also important to exercise portion control when consuming these whole grains so that you do not consume more calories than what your body burns. To know more about portion control, we recommend you to follow My Healthy Plate guidelines (Healthhub SG).

2. Include High-Protein Foods

Protein promotes satiety, prevents muscle loss, and has a much higher thermic effect compared to carbohydrates or fats. This means that the body expends more energy to digest and process protein, leading to a higher calorie burn. Due to its higher thermic effect, increased protein intake tends to boost metabolism and helps you burn more calories throughout the day, facilitating fat loss. Having said that, let’s not forget that protein also has calories – hence, it is important to know how much protein to take according to your body weight. (Link to the protein blog).

Foods that are rich in quality protein include Organic Quinoa Seeds, chickpeas, Sacha Inchi Seeds, Organic Chia Seeds, and clean whole-food Plant-Based Protein Powders. If you do not follow a vegan lifestyle, look for lean animal-based sources like fish, poultry, and eggs instead of red meat or processed meats which are high in saturated fats.

3. Incorporate Good Fats

Healthy fats like Omega-3 fatty acids are thermogenic in nature and can help increase metabolism, when combined with a healthy and balanced diet. Omega-3 fatty acids help to enhance one’s HDL cholesterol (good type of fat) levels and lower LDL cholesterol (bad type of fat) levels. Therefore, incorporating such healthy fats into your daily diet can lead to an improvement in the total cholesterol: HDL ratio. Examples of superfoods that are high in Omega-3 fatty acids include flaxseed, walnuts, Organic Chia Seeds, Sacha Inchi Seeds, Plant Protein Powders, avocado, fatty fish and salmon. Follow the recommended serving/portion sizes to reap the optimal benefits from good Omega-3 fats while avoiding excess intake of calories.

If you are overweight, limit your daily intake of high-fat foods such as nuts and oily foods cooked in vegetable oils as these are high in calories and can lead to weight gain easily. Opt for foods/meals cooked with little or no oil, such as soup-based dishes, salads without heavy dressings, etc.

4. Consume High-Fiber Foods

High-fiber foods clear out the digestive tract and act as an effective colon cleanser. High-fiber foods also help to rid our body of toxins which can cause water retention and weight gain. Besides that, foods with high fiber content satiate your appetite and keep you feeling full for longer. As a result, you end up eating less in a day, facilitating weight loss.

Examples of foods that are naturally high in fiber and low in calories include all types of vegetables, berries, certain fruits like green apples, wholegrains like quinoa, buckwheat, oats and seeds like Organic Chia Seeds, flaxseeds, pumpkin seeds, Sacha Inchi Seeds, etc. Nuts are high in fiber too; however, they are often high in calories, hence limit your daily intake. For a high-protein, high-fiber, low-sugar wholegrain breakfast, we highly recommend Proats for a quick and nutritious brekkie to fuel your day.

5. Hydrate With Water

Water is particularly important when we are trying to achieve healthy weight loss, as it improves our digestive system. Drinking water helps to flush out our system, reduce fluid retention and decrease the appetite. More often than not, we mistake thirst for hunger. But drinking enough water helps to curb cravings and stops us from reaching for calories we do not need. Recommendations for daily fluid intake vary depending on individual needs and circumstances, including the level of physical activity and the climate one lives in – on average, you should be consuming between 2.5 to 3.5 liters of water per day. One hydration tip to increase our daily water intake is to bring a bottle of water wherever we go. Adding a teaspoon of Organic Chia Seeds into your bottle of water gives it that added Omega 3 nutrition!

Interesting Fact/Study – Did you know that drinking Matcha tea has been found to increase the human body’s ability to burn calories from 8-10% to an amazing 35-40%? On top of it, Matcha is almost calorie-free!

6. Consume Prebiotic Foods

Research shows prebiotics can be an important part of a comprehensive weight loss plan. Prebiotics are a type of dietary fiber that cannot be digested by the human body but serves as food for the good bacteria in our gut. Working with this good bacteria (probiotics) in our gut, prebiotics help us achieve a balanced gut microbiome. They are beneficial for regulating bowel movement, improving digestion, suppressing appetite, enhancing metabolism, and reducing the amount of fat your body absorbs from the food you eat.

Prebiotics can be found in vegetables such as asparagus, jerusalem artichoke, onions, garlic, leeks and grains such as oats. For a prebiotic-rich superfood that has been found to improve the digestive system and aid in weight control, we highly recommend Yacon Syrup and Dried Yacon slices.

Conclusion

It’s important to remember that weight loss is not a one-size-fits-all process, and different factors can impact weight loss efforts for different individuals. These factors include genetics, age, diet & calorie intake, physical activity, sleep quality, hormonal imbalances, stress, medications, etc. It takes patience, effort and determination as well as a combination of healthy eating habits, regular exercise, and lifestyle changes in order to achieve your ideal weight goal and improve your overall health. Take one step forward at a time.