Weight loss, from a conceptual viewpoint is actually quite simple, but there are so many nuances that make it quite difficult to achieve and maintain an ideal weight. Your body is designed by evolution, with vestiges from long-past times. Your body will do all it can to not allow you to diet down and die because you ran out of energy. To understand how this mechanism works will help you reduce down to a healthy weight.
There is an ongoing debate as to how to lose weight. The calorie restriction method says to eat less. The Hormone theory says this is too simplistic and advocates fasting, or time restricted eating. Which is correct?
Calorie Theory
Fat = calories in – calories out
This equation is critical to the calorie Theory
The calorie theory says that to reduce fat you need to reduce calories in (what you eat) to less than calories out (what you burn). People are encouraged to eat less in order to lose weight. For example if you eat 100 units and burn 200 units, your body will then use 100 units of fat to make up for the shortfall, and you will lose weight.
Flippant, I was, when I was younger, when I said the way to reduce your weight is to simply eat less. In a way I was right, but in my naivety I did not know the complexity of the problem. Age has a way of providing more wisdom to the problem. It turns out that I am not alone, as the percentage of obese people in the Western world is now alarming and rising. This is a big problem that needs to be solved.
I need to pay more attention on fiber in my diet, and vary the types depending on my needs. You need fermentable fiber to feed the microbiome. That seems crucial. There are so many other benefits to fiber. I need to take note.
Soluble
Insoluble
water soluble
Viscous
dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels
promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools
The standard practice is to eat breakfast every day. The saying “Breakfast is the most important meal of the day” has been drilled into my tiny brain since birth. For me it just was not so important. Over the years I have deviated from this breakfast practice on many occasions, mostly without issue. I say mostly because I often inadvertently delay until well past lunch. This is the 16/8 fast, don’t eat for 16 hrs a day, but eat for only 8. It is not as radical as you might think, as most of the time you are asleep.
Hit I was, by a terribly time wasteful spambot pushing weight loss ads. Yes, my Recaptcha did send them to my spam folder for analysis, but it was still a lot. I just wished they would simply stop. All the comment spammers were pushing weight loss. I’m sure they are telling me something about my slightly widening girth, but I am already making amends. There is no need for added pressure, nor waste of bandwidth and technology.
