It’s a harsh truth – your body loves to store fat and increases every effort to hoard fat everywhere. And why not? Our brain is made up of 60% fat and all of our body cells require a certain amount of fat to function. It is also needed to relay signals and to produce all of the essential hormones. Our bodies switch to fat as an alternative source of energy when carbohydrates are running low. Fat also maintains core temperature and keeps the body warm. Fat is also essential for the absorption of vitamins such as A, D and E, as they are fat-soluble vitamins. With fat playing so many important functions, it’s not really surprising that the body wants to hold onto an excess of fat in case there is a shortage in the future. However, body fat percentage should stay in the 21-33% range for the average person, and exceeding 33% would put one in the overweight and obesity categories and increase the risk of lifestyle diseases like type 2 diabetes and cardiovascular problems and stroke. Because of this, it is imperative to stick to healthy body fat levels and find ways to keep your body from storing excess fat and burning excess fat deposits in order to actually lose weight. The food we eat and physical activity determine whether the body would store fat or burn off existing memory. To lose weight, diet programs in the Rati Beauty app not only discourage fat storage, but also help open up existing businesses and burn excess fat.
The biggest factor that leads to fat storage:
It’s insulin! This hormone not only regulates blood sugar, it also triggers the conversion of unused blood sugar into fat. When we eat high glycemic index foods like refined carbohydrates and sugars, the body releases insulin to handle those spikes in glucose. When there are frequent spikes in insulin, this hormone also interferes with the body’s ability to break down stored fat. Excess glucose in the blood is converted into glycogen with the help of insulin and deposited in the muscles and liver for immediate use. When there is too much glucose and the liver and muscles have reached the limit of storing glycogen, the extra glucose is converted into triglycerides (fat) and stored indefinitely. In contrast to muscles and liver, cells can store unlimited amounts of fat. Without keeping an eye on diet and changing the sedentary lifestyle, the numbers on the scale would never stop crawling!
Ways to keep your body from storing excess fat:
1. Cut down on high glycemic index foods: Refined carbohydrates, processed sugars, and high glycemic index foods tend to pump large amounts of glucose into the blood and cause a sharp spike in insulin from the pancreas. As mentioned above, insulin is a hormone that regulates blood sugar and directs sugar into cells for use as energy. However, this hormone also helps convert excess sugar into glycogen and fat molecules. If you cut down on high glycemic index foods, insulin release will be controlled and the body would be less efficient at storing fat. When refined carbohydrates and sugars make up a large part of your diet, your body automatically turns into a fat storage machine. So avoid added sugars, refined carbohydrates, and switch to whole foods.
2. Reduce the amount of cooking oil: When measuring food to save calories, measure the cooking oil first. Most of the edible oils contain saturated fatty acids, which increase the adipogenic potential of the cells (formation of fat cells from normal stem cells). Avoid pouring more than 2 tbsp to boil and switch to healthy oils like olive, sesame, and coconut oil.
3. Avoid a crash diet: When someone is on a crash diet, they resort to food deprivation to lose weight. However, when there is not enough food, the body lowers its metabolism and increases the levels of hunger and stress hormones, as well as the next time food becomes available, the body stores most of it. Avoid crash diets as this increases the body’s tendency to store fat.
4. Replace refined carbohydrates with complex carbohydrates: As explained above, refined carbohydrates can increase insulin levels and activate fat storage mode in the body. Instead, swap refined carbohydrates for complex carbohydrates. Here is the list of the best carbohydrates for weight loss.
5. Eat More Protein: Increasing protein levels will not only help curb appetite, keep you full longer, and burn more calories by protecting enough protein, muscle tissue, and preventing new fat cells from forming. Here are the best sources of protein.
6. Eat early: Finish your dinner at 7pm when your metabolism is still high and there is a chance of burning excess calories. Late dinner can result in fat storage, while early dinner would burn stored fat.
7. Avoid frequent snacking: Plan and stick to your meals and snacks to avoid frequent insulin spikes. The frequency with which insulin is pumped affects fat storage. Choose healthy snacks from the Rati Beauty app to curb your appetite, avoid frequent snacking and stay full longer.
8. Eat healthy fats: Foods like avocado, walnuts, tofu, oily fish, and ghee are some sources of healthy fats that actually help burn fat and don’t over-sharpen insulin. So don’t be afraid to include healthy fats in your diet. Read more about “How Eating Fats Can Make You Thin”.
9. Cut trans fat out of the daily diet: The trans fat content in processed foods leads to inflammation in the body, makes the body cells insulin-resistant and promotes fat storage. It also mobilizes fat from all over the body in the abdominal area. Here is the list of “15 Trans Fat Foods You Should Avoid To Lose Weight Effectively.”
10. Increase Fiber Content: Fiber promotes weight loss by slowly increasing insulin levels, keeping blood sugar stable, and also keeping the colon healthy. It’s also a nutrient that doesn’t cause a sharp release of insulin. Here’s more about fiber, it can help you lose belly fat. Read more about “12 Practical Tips for Adding More Fiber to Your Diet for Weight Loss.”
11. Exercise for more than 30 minutes: When you exercise for 30 minutes, the body uses up glycogen stored in muscles, and when that is exhausted it reaches for stored fat for energy. So try to exercise for 40 minutes to 1 hour to burn more fat and reduce the likelihood of fat storage.
These tips, along with regular exercise and a healthy diet, would keep the body from storing fat and aid in weight loss.
12 Practical Tips to Add More Fiber to Your Diet for Weight Loss
32 High Fiber Foods For Weight Loss