Now, the major thing I now know is diets do not work, at least not in the long term. There are many reports that only 5% of people keep the weight off in the long term. That is bad news, but not surprising when you consider that rapid weight loss diets can unbalance hormones (including the thyroid gland), lead to muscle loss, loss in bone density, and a general slowing of metabolism. The general research shows that the more weight that is lost quickly, then the less likely it is to keep it off. One to two pounds a week is what is considered the maximum loss. I have been fortunate to lose 1lb a month myself! As they say four times the work, for half the results with hypothyroidism, as hypothyroidism slows the metabolism, and hangs on to every calorie like your life depends on it!
Also, exercise.........they say that exercise makes you eat more, as it gives more appetite. Now, I have to say it is the opposite to me, and I tend to eat just the same with a lot of exercise, in fact if I don't exercise I will often eat more, so that doesn't work for me! Exercise is always important, because it builds strength, raises 'feel good' hormones, and can help lower blood pressure, etc etc.....
I will share thirteen things which I have learned.
1) It is a lifestyle
No good eating one way, losing loads of weight, and then reverting back to old habits. You need to make it a complete, and sustainable for life way of eating.
2) It is personal
Everyone is different, has different needs, metabolism, etc. A one size fits all approach never works with losing weight.
3) You need to sort out thyroid/hormone issues first
If you don't do this, it will just be an uphill battle. I struggled for years, and wondered why nothing would work!
4) Work at your gut biome
work at getting your good gut bacteria balanced. It may also be influencing your weight! In obese mice, and humans they found a drop in bacteroidetes, and a rise in firmicutes. Firmicutes are the bacteria that scream out junk food, refined carbs, and sugar!! Yes, it is true. They have proved that is why junk food, and sugar is so addictive, as our body shouts out for it, and rebels when we don't give in. Yes, we can get some nasty symptoms when we don't give in! The bacteroidetes help to fight fat.
So, do add live yoghurt, kefir, unpasteurised saurkraut, etc, and include them every day in your diet. (Not with a hot drink, though, as it kills the bacteria) This will help to balance, and restore your gut, so you are in a better position for weight loss.
5)Do Exercise
Exercise will help to build strength, stamina, increases bone density, and improve overall health. Include cardio, and strength training/weight-bearing.
6) Limit carbs
Carbs are potentially more fattening than anything when you eat too many, and when you eat refined carbs. When they took all the goodness out of bread, and made it white the health of the nation declined rapidly with it. Low GI are not always an indicator that the particular food will work for you, as everyone's glycaemic response can be different, which is why some will have glucose spikes after eating wholemeal bread. Again, researchers reckon that gut bacteria is at play here, as well.
7) Eat more veg
Never mind fruit, you need to be wary of fruit, as too much can be bad, so better to weigh heavily on the veggies side. This is also important for the protection of your digestive system. Veggies help it 'go down' so to speak.
8) Limit sugar and ban all sweeteners including stevia.
It seems when they came out with an idea that you could eat sweet things with no calories, and not put on weight, it sounded too good to be true. Well, it was too good to be true. It seems whenever you eat anything sweet, the body releases insulin to deal with it. Researchers have found that all sweeteners, including the 'natural' ones could be even more damaging than sugar. Also, it alters the gut bacteria for worse, which is not productive in weight loss, or good health.
9) Get enough sleep
It is true, that not enough sleep can cause you to put on weight, so try to get enough!
10) Drink enough water
Make sure you drink enough water, and fluids. Watch out for empty calories. Not drinking enough will raise blood pressure, and cause water retention. Eight glasses is generally enough.
11) Set really small goals
Don't set massive goals, think small, then when you achieve it you will feel an accomplishment, and it is more realistic.
12) Avoid antibiotics
If you can avoid antibiotics, then do. Antibiotics can alter your gut bacteria significantly. Only take when absolutely necessary, and then make sure you take a good probiotic along side (but not at the same time as the antibiotic, spread it out)It has been said by a gastroenterologist in the U.S, that nearly every patient with Chrohns disease, and stomach disorders had a history of taking antibiotics for acne. Don't do it! Better to have an acne issue, than debilitating stomach issues later on.
13) Avoid fructose syrup, or HFCS
High fructose corn syrup in the US is genetically modified, but even in the UK fructose syrup is to be avoided. Why? Fructose is fruit sugar, and some can end up having too much, especially when they have an intolerance, especially as it is added to so many things. Trouble is, when you isolate the fruit sugar from the fruit, you are not getting the fibrous fruit. Studies have shown that fructose when added to other foods can make us overeat, as we don't get the fuller feeling we get with sugar. So, avoid as much as possible. Check jams, biscuits, cakes, etc.
