Say no to the added sugar –
There is science, and there are gimmicks. The choice is entirely yours. If you are serious about weight loss, you must understand metabolism, diet, and nutrition.No serious effort of losing weight will count, if you do not give up on the added sugar. Sugar in either form- sucrose or fructose, if not found naturally in your food, then it’s not for us. Fructose, that is used commercially as added sugar is dangerous to your liver, pancreatic and heart health. So avoid it. Cultivate a taste for coffee and tea and not of the added sugar that goes in it. Quit it completely, not even one cube, not even in the cookies or biscuits, and definitely not in the chocolates. Studies say that if you completely quit all products with added sugar, you lose two to four pounds a month. I lost nineteen pounds in five months. Once, I hit a plateau then I started doing serious cardio and diet modifications to lose further 45 pounds but that is for the later. Weight loss by quitting added sugar is the lowest hanging fruit. Go get it guys.
Now, before counting examples of healthy sugars, and Mr. X who eats sugar yet he is so athletic, please see the context. I have taken care to prefix ‘added’ before sugar. I should have perhaps also used words like ‘processed’ and ‘refined’.The suggestion here is not for high endurance athletes but to an obese person who has a sedentary lifestyle, as it was the case with me. So, what is the first thing that I could have removed from my diet- refined added sugar and excess salt. How do I do it? I stopped adding sugar to my coffee, avoid products like chocolate, cookies, biscuits, aerated drinks etc. It has been 26months, I still do not consume foods with processed sugar, and I do not crave for it. Why do I ask for its removal from the diet- because, for a person with a slow metabolism, the excess sugar turns into visceral fat, which is deposited over the organs, causing metabolic syndrome and its consequences. Moreover, if you are into calorie counting, you would like to have food with calorie and nutrition, and not the junk calories sans any other nutrition. Everyone will have to find what he or she is comfortable with. I enjoy my food without added processed sugar, and it has helped me in losing weight. Yes, you can give yourself occasional cheat treats, but you must know what you are taking inside your body. About fructose -it is a commercial sweetener and known to be one of the leading causes of NAFLD.
And I rest My Case Now-
If you are overweight, and you manage to lose 10 percent of your body weight, your metabolism starts changing your parameters in many ways. For example, reduction in hypertension, blood glucose levels, and as it happened with me reversal of NAFLD or even Fibrosis. I am planning to share my experiences and knowledge, about physiology facts, like calorie intake, nutrition, sleep cycle, genetic predisposition, HIIT. i.e. high-intensity interval training, and of course the motivation, psychological, and motivational part of it. We have been told myths like fat are bad and added sugar and excess salt is ok, no, it is not.
…….to be continued.
(Forced by the inevitability of the health reasons, the author of this series of blogs lost twenty-eight Kgs of excess body weight in six months, and attained a superior level of fitness. This series is an attempt to share the experience and whatever knowledge he had gained during this process. Please feel free to write, in either the comments section or mail at email@example.com, for any advice on exercises, diets, and daily routine. I will try to share my own experience to the best of my knowledge. Always remember that you feel so much better, physically and psychologically, when your BMI is 23 (my present BMI) than it is 34 (when I was obese). Achieving fitness and weight loss is possible and doable. You just need to make a start. The author plans to write on various diets, exercise regimes, problems of adjusting exercise in the daily routine, modifying diet with minimum change to your dietary habits, various ideas for sticking to the diet, understanding the roles of various micro and macro nutrients for your health, fitness and weight loss, and so on.)