WEIGHT LOSS WITH NATURE & SCIENCE

While most ‘modern’ weight loss plans are lacking exact scientific references, learn from this blog how to lose weight in line with nature –  scientifically validated with exact references.

THE PHILOSOPHY BEHIND

According to the U.S. governmental Centers for Disease Control and Prevention (CDC) a Body Mass Index (BMI) between 25 and 29.9 is considered ‘overweight’; a BMI of 30 or over is ‘obese’.
 
With 2/3 of U.S. adults being affected.
 
If you are one of those, you may consider yourself in ‘good company’. Unfortunately, you are not in ‘good health’ in this case.
 
The contrary is true – with considerable health issues on all levels of your biologic existence and life expectancy. Heart attack and premature death potentially included.
 
A vicious cycle.

NATURAL WAY OUT - SCIENTIFICALLY VALIDATED

There are quite a few and different diet plans offered for potential solutions. However, it is important to rely on self-administered procedures in line with nature.
 
Not enough, it is important that any weight loss plan being scientifically validated. Which, unfortunately, most weight loss plans are missing.
 
To fill this gap most important for your health, see following scientifically validated recommendations. With exact scientific references.

Mindful Eating

Mindful eating is more than just ‘grab a bite’ where and when ever you can. Rather, it is conscious handling for the best of your health.
 
Based on research at, inter alia, the University of California in San Francisco.  
 
E.g.,
 

• Choose wisely

 
food you not only like but which is healthy with the appropriate nutrients at the same time.
 

• Eat slowly

 
in order to give your brain the chance telling you when ‘enough is enough’, to avoid over-eating – and overweight.
  

• Take time

 
sitting down, without distraction by watching TV or driving a car at the same time, etc.

Support Gut Bacteria

• Count on plants

 
Fruits, vegetables, and grains should cover ¾ of your diet, supporting your trillions of good bacteria in your gut with an anti-obesity effect.
 

• Focus on fermented food

 
Also fermented foods like sauerkraut and yogurt are helping in the same direction.  
 
Based on research at, inter alia, the Weizmann Institute of Science in Israel.

Limit Sugar

and also cut down on refined carbohydrates by replacing those weight enhancers as far as possible with, inter alia,
 

• Fruits
• Nuts
• Seeds
• Herbal teas
• Whole grain

 
etc.
 
According to research at, inter alia, the University of Otago in New Zealand.

Intermittent Fasting

Certain short-term fasts at regular times during the day up to half a year can well initiate weight loss. With following 3 options:
 

• Alternate Day Fasting (ADF)

 
i.e. eat regular (health food) only every second day.
 

• 5:2 Diet

 
 Fasting 2 days during the week by cutting down calories to 500-600. 
 

• 16/8 Fasting

 
I.e. eating regular (health food) only 8 hours per day.
 
According to research at, inter alia, Queen Mary’s School of Medicine in London, UK, University Hospital of South Manchester, UK, and Aarhus University Hospital in Aarhus, Denmark. 

Eat Proteins for Breakfast

Adding proteins to you breakfast (in form of e.g. eggs, quinoa, sardines, oats, porridge, chia seed pudding, etc.) is rising the hormonal satiety effect, avoiding over-eating already in the morning.
 
Based on research at, inter alia, the University of Kansas Medical Center in Kansas City.

Controlling Stress

Stress enhances release of hormones like cortisol and adrenaline which supports appetite which is certainly counterproductive for your weight control.
 
This can be balanced by, e.g., sophisticated Asian techniques such as tai-chi or yoga, or by breathing and relaxation techniques, or simply naturally by walking or gardening.
 
According to research at, inter alia, Brigham and Women’s Hospital and Harvard Medical School in Boston, MA, as well as Pontificia Universidad Catolica De Chile in Santiago, Chile.
 
Finally, get a

Sound Sleep

at night, as only 5-6 hours of sleep can trigger obesity in the long run.
 
Based on research at, inter alia, the University of California in Los Angeles (UCLA), the University of Sydney, Australia, and the University of South Australia. 

IN A NUTSHELL

While most ‘modern’ weight loss plans are lacking exact scientific validation and references, learn from this blog how to lose weight in line with nature – and still scientific validated with exact references.

QUESTIONS AND/OR INTEREST IN OUR SEMINARS?

Just ask us

DISCLAIMER

All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.