Our new ‘yummymummybeauty ‘diet coach’ Lori Shemek, PhD is America’s No1 Fat Loss Expert and is passing on some of her tips.
She is author of the new book: How to Fight FATflammation! (HarperOne, April 2015)
How to Fight FATflammation!: A Revolutionary 3-Week Program to Shrink the Body’s Fat Cells for Quick and Lasting Weight Loss by PhD Shemek Lori; AMAZON.CO.UK; £9.99
Are you frustrated with your weight? You are not alone. In fact, the majority of people are just as frustrated.
Take a good look around you. Go to the mall. See a movie. Look around next time you’re in an airport. What you’ll see is the confirmation of all the statistics that we’re hearing so much about these days related to the ever-increasing prevalence of weight gain. It’s everywhere and it’s affecting most of us.
Truth is, losing weight doesn’t happen when you give in and buy the latest diet pill. Weight loss happens when the body shifts from storing fat to burning fat – plain and simple. And how do you do this? By reversing fat cell inflammation or what I refer to as FatFlammation.
As I describe in my book “How To Fight FATflammation!” Bloated, inflamed, large fat cells, which occur when we are overweight, are unhealthy fat cells. Healthy fat cells release fat the way they are supposed to as opposed to toxic fat cells that store fat and hold on to it for dear life – never letting go. You can look at your inflamed fat cells like small factories producing inflammatory molecules that slow down your metabolism promoting more fat storage, and thus, weight gain. Then more inflamed fat cells producing more pesky molecules and so on… It becomes a vicious cycle. The good news? You can reverse this cycle and lose weight with the simple shifts below.
Here are 3 DIET SHIFTS to help you begin to lose weight today:
1. DRINK MORE WATER
Do your joints hurt? Headaches? Overweight? You may be mildly dehydrated and not realise it. The majority of people are suffering from joint pain, headaches, fatigue, lack of motivation, hunger, cravings and weight gain simply because they not are drinking enough water.
When our cells do not have enough water, cellular functions slows down – and so does our metabolism = weight gain. Just drinking a glass of water boosts metabolism for hours afterwards. Water also promotes fat-burning muscle growth and if you did nothing else, drinking adequate water will result in some weight loss. Just drinking 2 glasses of water 20 minutes before a meal will produce weight loss.
Simply drinking water consistently throughout the day and every day is key to success. I recommend drinking half your body weight in ounces of water each day. For example, if you weight 120 lbs. drink 60 ounces of water each day.
BE KIND TO BUGS
Research now shows that our gut health is directly tied to our weight. We all have an average of 100 trillion gut bacteria – that equates to 5-6 pounds of these little critters. Your gut health is critical to your optimal health; 70% of your immune system is in the gut, it is key to your mood and even alleviating depression as 90% of the ‘feel-good’ chemical serotonin is made in the gut. And your weight is directly linked to the microbes in your gut.
The problem is that the majority of people have an abundance of bad gut bacteria. This means that eating the wrong types of food such as junk foods, sweets, cookies, cakes, crisps, white bread, fried foods etc. actually are feeding the bad bacteria creating weight gain. Specific strains of bad bacteria actually send signals to the brain that promote overeating, hunger and cravings for sugar and carbohydrates. This inflames our fat cells which slows down our metabolism promoting the vicious cycle of weight gain.
It only takes 2-3 days to create a healthy gut that will fire-up your fat burn. Make sure to take a multi-strained probiotic/15 billion every day and add at least one of these foods to your diet every day to feed the good bacteria that will speed up weight loss: tomatoes, onions, garlic, leeks, artichokes, dandelion greens, berries, flax seed & legumes/beans. Also add in one cultured food a day such as non-sweetened yogurt, kefir, buttermilk, sauerkraut, pickles, olives, cottage cheese or kimchi.
CUTTING CALORIES DOESN’T CUT IT
You may be asking; why not just cut calories to lose weight?
For years we have been told that a calorie is a calorie is a calorie. We’ve been told that a 100 calorie candy bar is exactly the same as 100 calories of broccoli. Anyone who has ever been on a diet has probably known intuitively that this is not the case. But that’s what science was telling us. You cut calories and exercise only to discover you aren’t losing any weight at all or you gain it all back. You are not alone!
It isn’t about the calories. Calorie counting is just a myth based on old science from the 1950s Of course calories matter to a degree. If you sit around eating 5,000 calories a day, you will gain weight and conversely if you ingest 400 calories a day you will lose weight. However, the vast majority of us are in the middle..it is about the quality of the food you eat and not the quantity that determines how much or how little you store fat.
Now, however, science has finally acknowledged that there is a vast difference between the way the body metabolizes different foods such as broccoli and candy bars. Like other sugars and refined carbohydrates, candy bars makes blood sugar and insulin spike. This, in turn, causes fatter fat cells. When you put sugar into your tea, for example, you immediately set the process of fat cell inflammation in motion. On the other hand, the phytochemicals in the broccoli saturates the fat cell within, reversing the inflammation, creating a healthy fat cell that releases stored fat.
Knowledge is power. Having the right information and taking action, will reverse the cycle of weight gain, kick frustration to the curb and will be key to your transformation. The best part? It can begin…today!