Trying To Lose Weight? Do These 3 Things First

Weight loss is a tedious process. While everyone is trying to achieve it, there are others who struggle to find the motivation to begin with it in the first place. In addition to this is the bombardment of information related to quick weight loss on the internet. The weight loss industry has somehow made people believe that giving up on one food group entirely, or taking excess of another is good for their health as it shows quick difference in terms of numbers on the weighing machine. This makes people ignorant about a lot of things. Making the right decision and losing weight in the right and healthy way is no child's play.

Highlights

1. Avoid eating empty calorie foods like white sugar and junk foods
2. Know your body type and follow a diet and workout regime that suits you
3. Avoid blindly following fad diets

In this article, we are going to talk about a few important things that you should know in case you are trying to lose weight:

1. Make sure you include protein in your diet
Protein is a macronutrient, a building block of the human body which you definitely need if you are trying to lose weight. This is along with the fact that you consume it in the right manner. Protein rich foods induce weight loss by keeping you full for longer and reducing appetite. Proteins come with the additional benefit of improving muscle mass. But this does not mean that you should go overboard with its consumption. The right way to eat protein for weight loss is by eating it along with other nutrients in every meal. Every meal in a day should include some protein-rich food if you are trying to lose weight.

2. Your body is different from others
Blindly following fad diets is another trend that is common among people trying to lose weight. You must understand that your body is different from others. A particular diet might not show the same results on you as it has shown on someone else. Similarly, how fast you lose weight, and how efficiently, is also dependent on your body type. Ectomorph, mesomorph and endomorph  are three kinds of body types. The workout regime and diet for each of these body types is going to be different. So before going ahead with weight loss, find out your body type and consult an expert about which diet and workout regime would work the best for you.

3. Get your calories from the right food sources
Going on calorie deficit diets or starving yourself to lose weight is definitely not going to work for you. You are going to end up feeling fatigued, irritated and very low on energy. It is important to understand and accept that weight loss is a gradual process and will take place eventually, over a period of time. It is not an overnight task and you need to eat good and healthy food to be on-the-go, perform well at work and be physically and mentally fit for daily chores. For this, you need to eat calories (but only the right ones) if you want to lose weight. Give up foods which provide no nutrition and have empty calories like white sugar, junk food and processed food. Keep everything that comes in a packet (even if they say zero trans fat, zero calorie, no sugar etc) off the table. Give up alcohol consumption and quit smoking. Switch to home-cooked, natural and seasonal food. Practice portion control and weight loss will definitely be achieved, without any negative impact on your health.

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WHY MUST ONE AVOID ANIMAL PROTEIN ?

Liver damage is often linked to excessive consumption of alcohol by most people. However, there is also something called non-alcoholic fatty liver disease (NAFLD), a condition in which fat builds up in the liver, in overweight people.
 
To avoid this from occurring, a change in diet and lifestyle is required. But, a new study has suggested doing away with excessive intake of animal protein, since it puts the person at a high risk of NAFLD.

Non-alcoholic fatty liver disease is a major health concern as it can lead to permanent scarring (cirrhosis) and subsequently to cancer and malfunction of the liver.

This may result in life-threatening complications for which a liver transplant is needed.

"A healthy lifestyle is the cornerstone of treatment in patients with NAFLD, but specific dietary recommendations are lacking," said led author of the study Louise Alferink from the Erasmus Medical Centre, Rotterdam, The Netherlands.

"The results from this study demonstrate that animal protein is associated with NAFLD in overweight elderly people," Alferink said.

These findings presented at The International Liver Congress 2017 in Amsterdam also showed that fructose consumption per se might not be as harmful as previously assumed.

A total of 3,440 people were included in the study of whom 30 percent were lean and 70 percent were overweight (body mass index [BMI] of 25 kg/ square metre or greater).

The average age was 71 years and NAFLD, as assessed by abdominal ultrasound, was present in 35 percent of the participants.

Macronutrient intake was recorded using an externally validated 389-item food frequency questionnaire and analysed in quartiles using the nutrition density method (energy percentage).

Furthermore, analyses were stratified for BMI to account for BMI-related differences in eating habits and dietary measurement errors.

Significant associations between macronutrients and NAFLD were found predominantly in overweight individuals.

The results showed that total protein was associated with higher odds of NAFLD and this association was mainly driven by animal protein.
  this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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