3 Effective ways to help you lose weight (Part 3/3)

7. BALANCING GUT BACTERIA

One emerging research is focusing on the role of gut bacteria in weight management.

The human gut is home to a vast number and variety of microorganisms, including around 37 trillion bacteria.

Everyone has different types and amounts of bacteria in their gut. Some types can make the person harvest more energy from food, leading to fat deposition and weight gain.

There are some foods that can help increase the number of good bacteria in your gut, including:

• A wide variety of plants: Eating more fruits, vegetables, and grains will lead to more fiber in the diet and a greater diversity of gut bacteria. It is recommended that 75 percent of meals should be made up of vegetables and other plant-based foods.
• Fermented foods: These food items improve the population of good bacteria in the gut while suppressing the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso are all excellent sources of probiotics, which are known to increase good bacteria populations. Kimchi, in particular, has received a lot of research attention and its benefits with regard to obesity have been well-documented. Similarly, kefir has also been shown to help promote weight loss in obese women.
• Prebiotic foods: Prebiotic fiber helps weight control by stimulating the growth of good bacteria. Good sources of prebiotic fiber include chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. You can also find prebiotic fiber in oats and barley.

8. GETTING A GOOD NIGHT’S SLEEP

If you don’t get enough sleep (less than 5–6 hours), you’re more likely to be obese. That’s what several studies have shown. There are a few reasons why this might be the case.

Studies have shown that not getting enough sleep, or having poor quality sleep, can slow down the body’s metabolism. Metabolism is the process the body uses to convert calories to energy. When it’s not working effectively, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also lead to fat storage.

Sleep duration affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin signals fullness to the brain.

9. MANAGING YOUR STRESS LEVELS

If people are constantly stressed, the hormone cortisol will stay in their bloodstream longer. This will make them hungrier and more likely to eat more.

Cortisol is a hormone that increases blood sugar levels by signaling the body to break down complex carbohydrates into simple sugars to be used for energy.

The insulin hormone helps to transport sugar from carbohydrates in the blood to the muscles and brain. If the sugar is not used by the body for energy, it will be stored as fat.

There are several methods that can be used to manage stress, including:

• yoga, meditation, or tai chi
• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening

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