WEEK 11 (2023) – The Fight Against Obesity: Are You Ready To Win The Battle?

How is your waistline shaping up? That might sound like a rude question, but with kind intentions.

According to recent research by the World Obesity Federation, about 2.6 billion people globally – or 38% of the world population – are already overweight or obese. [1]

This figure is expected to rise to more than 4 billion people (51%) in 12 years, according to research by the World Obesity Federation.

The report also highlighted how childhood obesity could double by 2035, based on the current trends.

Obesity is linked to developing various potentially serious health conditions, including Type 2 Diabetes, high blood pressure, heart disease and stroke. [2]

What Is Obesity?

Being overweight is having a body mass index (BMI) of 25 or higher. Meanwhile, obesity is defined as having a BMI of 30 or higher.

Losing weight can be challenging, however. It often means being disciplined with your diet, and many people struggle with cutting back on some of their favourite foods – that often taste delicious due to being high in fat, salt and sugar.

Eating a healthy, low-carbohydrate diet (such as a low-glycemic or keto diet) is a good way to lose unwanted pounds safely. However, many factors are fuelling the obesity crisis that we should consider.

The Obesity Crisis

While an increase in obesity rates has been steadily increasing over the past few decades, the current economic conditions mean that many people are opting for cheaper, low-cost foods such as ultra-processed foods instead of cooking from scratch. However, many of these foods may lack vital nutrients our body needs for the best health.

It’s also worth considering that stress levels have increased in society, with one recent Mental Health survey citing that 74% of UK adults felt so stressed and overwhelmed that they could not cope. [3] Many people also work multiple jobs while balancing work and family life.

For all these reasons, people may choose convenient foods over quality, nutritious foods as they are seen as quicker and easier to prepare than making food from fresh ingredients. Stress also leads to increased cortisol, which can encourage fat storage and weight gain. Therefore, some people struggle to lose weight despite eating nutritious foods.

Check Your Thyroid Health…

One of the reasons you may be struggling to lose weight is to do with the thyroid gland. The thyroid glands release hormones that help to regulate the metabolism, or how efficiently your body burns food for energy. Always see a doctor if you suspect any imbalances in your thyroid health.

Weight gain may signal low levels of thyroid hormones, which signals hypothyroidism.

You may also lose weight unexpectedly if the thyroid produces more hormones than the body needs. This is known as hyperthyroidism.

Your Health Is In Your Hands

If you currently have a BMI that’s in the overweight or obese category, it’s essential that you begin to take measures to care for your health.

Higher weight gain has been associated with a greater risk of chronic diseases.

Proper nutrition is vital to supporting good health and reducing your risk of illness.

If you’re unsure of where to begin, we can help!

At Naturally Healthy News, we have a wide range of health books with detailed lifestyle plans that can give you guidance towards improving your general health –and weight loss is usually a positive outcome from consistently following the health plan.

The Really Healthy Foods Plan

Towards the end of each health book, we have a page dedicated to the ‘Really Healthy Foods’ pyramid. This pyramid shows the foods we recommend for the best health.

For good health, we recommend eating 9-14 servings a day of vegetables (except for root vegetables such as parsnips, carrots and potatoes, as these can be higher in sugar than other veggies). You can include ½ of these as raw veggies in salads, smoothies, etc.

You can enjoy 3-5 servings of fresh fruit daily, including raspberries, blueberries, and blackberries.

Avocados are another fruit to consider as they are rich in healthy fats such as monounsaturated fat and Vitamin E, another good source of folate. Avocados are also a rich source of fibre and valuable minerals, including iron, copper and potassium.

We recommend eating 2-3 servings of beans and pulses for protein. This includes legumes such as beans, peas and lentils – as these are a good source of nutrients while low in fat and fibre.

Two to three servings of nuts and seeds such as almonds, walnuts, pecans, brazil nuts and macadamia nuts are recommended because these provide good sources of protein, healthy fats, fibres, vitamins and minerals. You can eat these as a snack or include them in your meals.

Your meals can include two to three servings of olive oil, fish or hemp oils. While wild-caught oily fish such as salmon or mackerel are good choices to ensure you get enough protein, they are also a rich source of Omega-3 fatty acids that have many potential health benefits. Remember, where possible, choosing organic foods is best.

Wondering Where To Start With Healthy Eating?

Eating healthy doesn’t have to be complicated! Our website is dedicated to healthy foods to get you started towards good health.

You can find more of these recipes at www.reallyhealthyfoods.com.

Asian Style Tofu Buddha Bowl

A Chinese-inspired Vegan Buddha Bowl made with Tofu and Edamame beans that can be prepared quickly and is ready in 30 minutes. Find the recipe here: https://reallyhealthyfoods.com/recipes/asian-style-tofu-buddha-bowl/

This one-pot fish curry is an easy-to-prepare dinner. Fish is a rich source of Omega-3s, and it can be served with cauliflower rice for a keto-friendly meal.

Find the recipe here: https://reallyhealthyfoods.com/recipes/one-pot-coconut-fish-curry/

Healthy Lifestyle Choices

Alongside following a healthy diet, we recommend staying active by walking 3-5 miles daily. Ideally, walk 6000 – 10,000 steps daily for best health.

Getting enough sleep is another essential factor in staying healthy. Good sleep improves your brain performance, mood and health. At the same time, some studies suggest that sleep plays a role in weight loss, specifically fat loss, when a calorie-controlled diet is followed. [4]

Staying healthy also begins with ensuring your body gets vital nutrients to support good health and well-being. All of which can boost your metabolic health too.

Nutrients To Support Healthy Metabolism

Maca

While not directly helping you to lose weight, Maca can help to boost your energy levels and increase your motivation to be active.

Consuming Maca can help to balance the pituitary, which sends hormonal signals to the thyroid, regulating its work. This Peruvian root contains nutrients such as Iron, Zinc, B Vitamins and Copper – all of which can support thyroid function and a healthy metabolism.

Purple Maca is also recommended to balance female hormone levels, and it may help women with conditions like PMS, PCOS and oestrogen dominance.

Iodine

Adding Iodine into your diet may help the metabolism, as it helps your body to make thyroid hormones.

Magnesium

This essential mineral is recommended to help you relax, supporting your general sleep patterns. Magnesium is also necessary for muscle function and can help with post-exercise recovery.

Krill Oil

As a rich source of omega-3 fatty acids, research shows that Krill can reduce inflammation and balance cholesterol levels. It also supports your weight management goals, helping balance fats in the body.

A Good Quality Multivitamin

Taking a high-quality multivitamin can provide the body with essential nutrients. Research shows that individuals who take daily supplements may improve their bodily functions and metabolism. [5]

L-Carnitine with CoQ10

As an amino acid, L-Carnitine helps the body to turn fat into energy. Taking L-Carnitine may be beneficial for reducing body weight, BMI and fat mass among adults who exercise. CoQ10 is a potent antioxidant that can support cell energy and activity levels.

References:

[1] https://www.worldobesity.org/news/economic-impact-of-overweight-and-obesity-to-surpass-4-trillion-by-2035
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088226/
[3] https://www.mentalhealth.org.uk/about-us/news/survey-stressed-nation-UK-overwhelmed-unable-to-cope
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
[5] https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/multivitamin-and-dietary-supplements-body-weight-and-appetite-results-from-a-crosssectional-and-a-randomised-doubleblind-placebocontrolled-study/8C6C9CF2A7B2A9E81825CB4E2AE419AA

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Purple MacaPro® XP 20:1 Liquid

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Nascent Iodine

This can promote increased energy and immunity levels within the body. Improves thyroid health and hormone production. Take 1-3 drops of Nascent Iodine in half an ounce of water daily. Works in synergy with Selenium for best results. Suitable for vegetarians and vegans. 30ml/1 fl. oz.