You know excess fat is bad and unhealthy. Whether it has spread over your body or it got stuck in your belly, yet to spread, it doesn’t speak for your well-being and beauty.
The fact remains, you feel so cool and good about it because you’re highly functional and healthy.
Perhaps you’ve had strange symptoms but don’t take heed. You don’t bother to investigate further, go see a doctor because you think, this is minor and rarely happen.
In whatever case, excess fat makes you highly vulnerable to diabetes, stroke, cardiovascular diseases, cancer and many other diseases compared to someone who has low fat and underweight; though less risky and unhealthy as well.
You’ve to lose fat seriously and get the healthy weight your body deserves.
The Worst Foods You Can Eat and Expect to Lose Fat
1. Refine sugar
This is made from sugar cane which has been highly processed and it composes of glucose, fructose, and galactose.
Sugar is the worst food that can happen at your effort to lose fat.
You can get it from drinks, snacks and even the meal you eat.
So, how can you escape this empty calorie?
It depends on you because you can.
This is How Sugar can Ruin your and Effort to Lose Excess Fat permanently.
You’re already getting enough glucose from food that’s highly filled with carbs which is the average daily meal for many Nigerians.
Is it bread in morning, to swallow pudding food such as pounded yam, fufu, or eba for lunch and jollof rice or white rice for dinner.
So why will you deliberately consume more glucose with all excesses you’ve already had for the day?
When you eat food and drinks that contain a lot of sugar, this gets broken down relatively fast into it component as glucose and fructose. With an already glucose content from other food sources mainly carbs, protein and fat; adding simple sugar makes a quick conversion into glucose and it becomes excessive.
Though glucose is highly useful as a source of energy, what happens to the excess? It stores them as fat.
When your blood sugar becomes too much, insulin will be released from the pancreas to absorb them up thereby normalizing it back to a healthy level but sometimes, when it gets tired and overworked which varies based on genetic and body type, it starts storing them fat.
The worst is, if these activities keep re-occurring, it can shut down the pancreas and stop it from releasing insulin, and I guess you know what can happen.
This is what causes type 1 diabetes.
Sugar is addictive which can make you eat so much unconsciously
You might be addicted to sugar because I was but, the best way to stop or reduce it is to understand how useful it’s to your body (indirectly, it’s useless) and keep it away absolutely from your home, whatever space and environment.
That is how you can stop taking sugar or anything sugary and gain absolute control over your life, especially what you eat or drink.
Sugar contains no nutrients. It has been stripped away after so many processes and refinement (that’s the level of its uselessness).
It does no good for your body but more harm by it deceptive sweetness.
When you eat sugary food and drinks, you feel like eating more and you won’t observe this because the hungry feeling will be there.
Why will you find it easier to eat 2 to 3 cup of ice cream of about 700 calories in total and still feel not satisfied but a healthy breakfast or lunch of about the same calorie or even far lesser will make you feel fully satisfied and energetic for the day?
It’s because of the high sugar content in that ice cream and it likes.
Sugar increases the hunger hormone: ghrelin, especially if it contains more fructose which is likely from refining sugar, thus, making you eat more, adding more calories and fat subsequently.
And don’t think and give the excuse I can eat little.
No way! You can’t..
Sugar is addictive and uncontrollable.
Many Scientific studies have affirmed that it causes dopamine activity in your brain like the way cocaine and nicotine users get addicted.
You’ll begin to love it and feel like; your day is never complete without it. It has this sense of pleasure that makes you feel happy without conscious thinking, despite its negative consequences on your weight loss.
Therefore, if it’s within your space, you’ll be tempted to eat it and even more.
Mere listening to the word “sugar” from your spouse or friend can send signals to your brain to want it again. That’s how powerful it can be.
But you can discuss this with your partner; such like not mentioning the word sugar near you or not to put them in sight can be helpful.
Have greater control over what you eat.
2. Unhealthy fat and oil
Unhealthy fat and oil contain trans-fat, saturated fat which is highly processed with high calories. Examples are hydrogenated oil, butter, and margarine.
Saturated fat increases the bad cholesterol level (low-density lipoprotein: LDL) in your body.
Though cholesterol is absolutely useful for the body by helping in building essential hormones and it makes cell functional but when it becomes too much, it makes the arteries that transport blood to the heart narrow thereby affecting the movement through blockages which can cause stroke, heart attack or high blood pressure.
Therefore, always maintain the good cholesterol level, that’s high-density lipoprotein (HDL).
The good cholesterol level (HDL) will always be reducing the low-density lipoprotein (LDL) in your arteries thereby reducing risks to diseases.
And you can always increase your good cholesterol level (HDL) by eating healthy fat and oil rich in omega-3 fatty acids, monounsaturated fat, polyunsaturated fat; oil rich in minerals, vitamins, and antioxidants.
Example of such fat and oil are made from olive, flaxseed, rapeseed, coconut meat, peanut, walnut, soya, and avocado.
In addition, adopt healthy cooking practice such as avoid your oil getting smoky and always fry at a lower temperature.
Remember, you only need a small quantity of healthy fat and oil to prepare your meal, avoid snacks and junk foods made from unhealthy fat.
Always watch for labels and ingredients and don’t forget, when going for that medical checkup again, ask for your cholesterol level as well (the ratio between LDL and HDL).
3. Refine starches / Carb food
If your food is highly composed of refining carbohydrates, then, think again about your fat loss journey.
Truly, most of our food in Nigeria are highly dense in refine carbs, nevertheless, let your first choice be the unrefined carb.
We’ve unrefined carbs such as the Ofada or Abakaliki rice; these are locally grown wholesome rice which is usually brown in color.
They taste good and importantly, rich in minerals and vitamins, very good as weight loss food.
There is whole wheat bread, usually brown in color as well, rich in nutrients and right for your fat loss effort.
Make sure you demand the real original whole wheat bread because I’ve come across fake in the name of coloring. The original taste is always distinct and can’t be camouflaged by those fake bakers.
To lose fat, make sure carbs content in your food is small especially if it’s refined since you’ve no choice, and you’ve to keep eating but at the healthiest level possible as available.
If your food contains too much carb, this will spike your blood sugar like I hinted at the first point about refining sugar and no effect on your efforts to lose fat.
4. Alcoholic drinks
I heard a rumored story about a club owner who died of diabetes.
So sad, but Imagine that, living in space where there is free booze, free booze every couple of minutes.
You wake up in morning every day, even before your morning ritual, free booze.
No wonder, some western developed countries are the most affected with excess fat diseases, because foods are plenty and very cheap even for the low-income earner compared to Nigeria or many countries in Africa.
Though the same scenario is beginning to materialize in Nigeria where people can afford to buy and eat plenty uncontrollable for fun.
Only, if they know, food is not for fun.
You should eat to live healthy, feel energize and functional for your daily purpose.
You should perceive food as the drug being prescribed by doctors.
Take this in the morning, afternoon and night. It has specific quantity, how you should take it and the time you must take it.
Is that process funny?
It takes a mind filled with knowledge that has self-control and discipline to make the right choices and say stop eating or fill the plate with the right amount.
Alcoholic drinks are far from being wholesome, they’re highly processed from carbohydrates substances which releases insulin that ends up storing them as added fat when it can’t cope further, hampering your effort to lose weight.
They’re high in calories; empty calories that don’t make a meaningful contribution to boost your metabolism to lose fat.
In addition, alcoholic drinks work in a manner that, it first processes your drink for long hours before coming back to the food you’ve eaten thereby slowing down your metabolism which doesn’t make you burn fat as it should.
If you’re not careful and uncontrollable, you’ll have gulped 7 glasses without knowing the count because alcoholic drinks seem to digest rapidly and it makes you eat a lot afterward: more calories added and perhaps, the wrong kind of food for fat loss.
And while drinking for fun, you’ll hardly think about the impact it might have on your body and health as it affects your brain.
Who knows? You drink every day, thrice or more a week. This is becoming a habit
Alcoholic drinks cause yeast digestion which weakens your stomach lining and makes food not to digest properly, hampering your weight loss efforts in the process.
This weakness in the stomach affects the kidneys and liver as well that break down food substances including fat and process toxins.
Alcoholic drinks reduce the level of testosterone in your body and when this happens, the metabolic rate to lose fat will be low because, with low testosterone, you’ll not be gaining muscle mass which doesn’t help you lose fat.
Thus, from all these indicators, you’ve to shy away from drinking alcohol for your weight loss to be effective.
Hopefully, you can do that absolutely?
Well, there is a second chance, only if you have the power and self-control over your life.
Can you gulp a cup of glass or two of beer or wine, especially beer because it contains less alcohol with fewer calories?
Nevertheless, better avoid it, if you can’t control your drinking habit.
5. Fruit drinks
Fruit drinks such as juices that contain sugar and preservative chemicals should be avoided absolutely. Watch out for ingredients while shopping or rather invests in making your own fruit smoothies.
These are top worst foods I know you might still be cheating on but don’t expect any result.
Healthy eating with physical activity is what will guarantee you permanent weight loss and better health.
When you practice, you’ll be inculcating such habit in your children or young ones as well.
Now is the best time to develop and instill the culture of healthy eating lifestyle in them right from their cradle.
So, let me know what you think about these whole rants.
Have you been able to stop eating refine sugar and what other food did you find challenging to stop?