Most people on the western diet will struggle to prevent weight gain at one point or another in their lives. And the sad part is that most of these people end up losing the battle and therefore become overweight and obese.
But the good news is that there is hope, and you can prevent weight gain, and it does not have to be that difficult. However, if you are battling a disease such as diabetes, depression or have a hormonal imbalance, then it will be more difficult for you than for others.
But remember no matter what your situation is, there are small things that you can do today that will make an impact on your health for the rest of your life. Thus if you do the things that you can do today, in a few weeks you may be able to find yourself beginning to lose weight, and be able to maintain it. Here are some things that you can do today to help you prevent excess weight gain.
Eliminate Processed Foods
Processed foods that come in boxes, pre-wrapped packages, cans and bottles contain many harmful ingredients that contribute to weight gain. These ingredients are artificial sweeteners and flavorings, preservatives, colorants and many other food additives that are foreign and toxic to your body.
Any foreign substance that enters your body, is a substance that your body does not know how to absorb or eliminate. But because your body is your best friend, it will do everything it can to protect you against them. So it finds ways to neutralize those substances so that they can be eliminated.
However, when you have too many toxins enter your body, it cannot keep up with neutralizing and eliminating them. As a result it then begins to wrap them up in fat cells and stores them close to the surface of the skin so that they cannot keep circulating in the body and cause harm to you. So really it is quite simple, avoid toxic foods and prevent weight gain.
Eliminate Animal Products
Animal products such as meats, dairy and eggs contain high amounts of fat and other harmful toxins that your body does not need. You do not need to eliminate all animal products, but at least reduce your intake. In addition, you should try to buy organic products that come from free range and grass-fed animals, as these contain more nutrients, and less harmful bacteria, hormones and other harmful substances.
Studies confirm that red meat is directly linked to obesity, and thus by starting with red meat you can begin to reduce your risks of gaining excess weight.
Milk and milk products are also contributing factors as they also contain lots of unhealthy fats and acids that the body has no use for.
And the same goes for eggs, as they are high in cholesterol. Some cholesterol is good, but eggs simply contain too much, and thus when your body cannot eliminate it all, it builds up and causes you to gain weight.
Furthermore, animal products are high in saturated fats that contain palmitic acid, which blocks the signal to your brain to let you know that you have had enough to eat. Thus when incorporating animal proteins into your meals you will eat more than what is necessary, and as a result gain more weight.
Raw Food Diet
The raw food diet promotes eating a lot of fresh fruits, vegetables, herbs and nuts and seeds in order to live a long and healthy life. Raw foods contain more nutrients than cooked foods, as cooking destroys many of them. Thus the raw food diet can help you to eat less, but yet feel full and satisfied because you are getting more nutrients.
The raw food diet is also high in fiber, which helps your digestive tract to remain clean. A clean digestive tract is essential if you want to be able to maintain your weight. It also helps to improve your metabolic rate so that the foods you eat are processed and turned into energy faster. Thus fiber is very important in order to maintain a healthy weight.
In addition, the raw food diet is a natural diet, which means that it does not contain harmful toxins that contribute to weight gain and many diseases.
Many people are concerned that they will not be able to receive enough nutrition while on the raw food diet, but new studies show that you can in fact obtain all your nutrients from a raw plant-based diet.
Calcium is easily obtained from leafy greens, and nuts and seeds; protein and healthy omega fatty acids are also obtained from nuts and seeds, as well as from avocados. These foods may not necessarily contain all the vitamins and proteins that you need, but they contain all the living enzymes and amino acids that your body needs to create its own nutrients. And yes this includes the B vitamins including vitamin B12.
Plenty of Fluids
Fluids are absolutely essential in order to prevent weight gain. Not only do they help to keep the body hydrated, but they also work to flush out harmful toxins via urine and sweat. As mentioned earlier it is the toxins that cause you to gain weight in the first place, thus if you eliminate them you can prevent unwanted weight gain.
Most medical professionals will recommend that you drink at least 8 glasses of water each day, but if you are severely dehydrated, then you may need to drink more in order to replenish the body.
The best fluids to add into your diet are water, herbal tea, nut milks and freshly squeezed fruit and vegetable juices.
Juice and Water Fasting
Juice and water fasting is a great way for the body to remain healthy and clean on the inside. Fasting not only cleans the digestive tract, but it also helps to give the digestive system a break, as you do not consume any solid foods during the fast.
All the fluids that you drink during a fast help to loosen harmful toxins that are lodged deep within fat cells and muscle tissues so that they can be eliminated along with unhealthy fat cells.
If you have never done a fast before, then you will want to do a juice fast, as that is easier than a water fast. And the longer you fast, the more toxins are removed.
Note that if you are overweight that you will lose a lot of weight while on a fast, but if you are in good shape and your body is fairly clean then a fast will not make much of an impact on your weight. However, the impact it will have depends on the length of the fast as well.
Stress is also a major contributing factor to excess weight gain, especially in the abdomen area. When your body is stressed, it produces cortisol, which is an essential hormone that helps you to deal with stress. However, if stress is prolonged, the body produces excess cortisol, which then contributes to excess weight gain.
Another way that stress can contribute to weight gain is by causing you to eat more. Most people when they are stressed, turn to comfort foods to help them calm down and temporarily ease the mind. These foods are usually high in processed sugar, saturated and trans-fats and other harmful ingredients that can put on the pounds.
It is best if you can eliminate stress altogether, but in the real world it is not always possible. Thus the next best thing to do is to reduce it as much as possible, and learn how to deal with stressful situations so that they do not affect you as much.
Meditating is not only a good way to reduce stress at the end of the day, but it is also very effective in strengthening you in the morning so that stressful situations throughout the day will not have such a great impact.
Plenty of Sleep
Believe it or not, but getting plenty of sleep can help you to lose weight and prevent unwanted weight from creeping up on you. This is due to several factors; one of which includes waking up and feeling well rested so that you can engage in physical exercise. Another reason is that sleeping helps to create a hormone known as Leptin, which naturally suppresses your appetite so that you can get by on eating less.
Sleeping also helps you to reduce stress, and therefore the production of cortisol can be reduced as well.
Exercise is probably the first thing on most people’s mind when they think about losing weight or preventing weight gain. In my book however, it comes last because if you do the above you will begin to see positive results.
However, don’t get me wrong, exercise is very important, but you should combine it with the above methods. The reason being is that if you eat an unhealthy diet that consists of a lot of junk foods, foods high in fat or processed foods, then your exercises will not pay off as well.
But when you combine your exercises with a healthy diet, plenty of fluids and live in a stress-free environment, then you will not have to exercise much in order to see great results.