The amount of body fat we have is linked to what we eat, how we eat, when we eat, and why we eat. The amount of energy that we use daily for work, exercise and other physical movements play an important part of course. Emotions are also important to consider when it comes to eating disorders and food addiction.
Some have a harder time controlling their weight than an others. For example, an ectomorph seems to be able to eat unlimited amount of food without gaining weight, but an endormorph always seem to have a struggle keeping their weight. An endomorph also has a lower tolerance for carbohydrate dense food. So, pretty much an endomorph has a relatively low metabolic rate, tend to crave food, but doesn't require much fuel. So the need for energy is low, which makes it harder to produce the materials needed to metabolize the food eaten.
Carbohydrates eaten in excess will increase the insulin, which leads to fatty acids that needs to be stored in the body due to not being metabolized. The refined carbohydrates are the culprit, and especially the white flour. Even the natural carbohydrates eaten in excess without the proper amount of protein affect the insulin and glucose in the body. All the excess carbohydrates will increase blood sugar instability and lead to more fat storage. When high carbohydrate meals are consumed, especially high glycemic carbs, the insulin level is elevated. This leads to an increase in the enzyme lipoprotein lipase, which will inhibit the oxidation of fat.
Tips for reducing the body fat
- Go to the gym at least 5 times a week. Use moderate weights, moderate intensity, and medium to high rep range. Train both slow and fast twitch muscle fibers. Increase training intensity over time.
- Do aerobic exercises for 30 minutes per day. Do moderate intensity. Remember to do your cardio after your weights.
- Reduce starches like cereal, pasta, bread, rice, and potatoes significantly. Minimize the amount of dairy. Increase low glycemic food likes like salads, colored vegetables, and fresh fruit. (Fruit best in the morning.) The fresh food is needed. Many work out regularly, but don't lose weight because the foods they eat don't contain enzymes.
- Eat high quality low fat proteins.
- Drink plenty of water but not during meals.
- Choose breads like pumpernickel or use fermented whole grains.
- Don't eat late at night. Avoid eating 3-4 hours before bed time if possible. This will help you to metabolize some body fat and use it as fuel when sleeping.
- Stimulate your metabolism. Consider using amino acids and their metabolites (L-Carnitine, HMB), herbal tonics, ginseng, enzymes, and antioxidants.
- Eat less high glycemic carbohydrate rich foods, this will prevent the formation of triglycerides in your body.
- Balance your ph - When the blood, lymphs, or fluids are too acid the metabolic enzymes that are involved in oxidation of fatty acid for fuel and conversion to ATP, are impaired or inhibited.
- Eat your essential fatty acids. They affect the appetite center of the brain and influence the stability of blood sugar. The chances of late night snacking and eating disorders are higher when deficient in omega -3's. You need the structural support of EFA's in the membrane of the muscle cells in order to burn stored fat efficiently.
They also influence hormones, and improve the sensitivity of insulin which will reduce its resistance to glucose. EFA's also make the metabolism more efficient. Omega - 3's produces prostaglandins and they function as natural diuretics and eliminate excess water. If three or more tablespoons of flax seed oil is consumed in one day the metabolic rate goes up. More fat is burned and less fat is also deposited in the body.
- Eat five times a day if possible.
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Johanna is an aromatherapist and an independent distributor of Young Living Essential Oils. She is passionate about educating people about health, essential oils, real food, natural remedies, and nutrition so they make healthier choices in their lives. She received her aromatherapy education at the American College of Health Care Sciences. Johanna also runs Naturally Sports & Wellness with her husband.
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