Table Content:

Introduction A Modern Approach to Weight Loss ……………………………………………………3

The basics for effective weight loss ……………………………………………………………………………4

- Stop smoking

- Reduce and modify alcohol intake

- Exercise

- Low glycemic load diet.

Take Custom Kito Diet 7 Days Challenge …………………………………………………………………12

Advance Topics For Weight Loss .………………………………………………………………………………13

- Gut microbiota

- Vitamin D

- Methylation

- Toxins

Few Tips To Lose Weight Fast ….………………………………………………………………………………18

Summary of Weight Loss ….….………………………………………………………………………………20

A Modern Approach to Weight Loss

W ith the nation getting ever fatter and the burden this will have on our
health and economy, the government and health care professionals alike
are desperate for a modern approach to weight loss.
But there are so many different diet books and weight loss programs on the
market and so much conflicting information in the press that it can
sometimes be quite confusing about what to do.

The basic premise of eating slightly less (calories) and exercising more does
hold some truth and many people will lose weight by being more mindful
about what they eat and drink and by exercising a little more.

But this is far from a modern approach to weight loss and can often be too
simplistic for many people who "diet and exercise" but who still can't lose
weight.

The basics for effective weight loss

There are four basic "rules" to weight loss that go beyond simply
eating less and exercising more:

- Stop smoking

- Reduce and modify alcohol intake

- Exercise

- Low glycemic load diet

Stop smoking:

As simple as it sounds a modern approach to weight loss is to stop smoking.

Stopping smoking can be one of the best decisions you make to improve
your health as it is associated with cancer, especially cancers of the mouth,
esophagus, and lungs and it accelerates aging.

There is some evidence to suggest that if you quit smoking you are more
likely to put on weight - and this may be because nicotine acts as an
appetite suppressant / or you just tend to eat something when you would
have had a cigarette - but this certainly doesn't mean that you should
smoke to lose weight.

But there is other research that refutes this claim.

In fact, researchers have shown that females who smoke 10 cigarettes a day
as teenagers are more likely to be overweight as adults, this trend didn't
apply to males in this study, but in young males, smoking tends to
accompany alcohol and alcohol as we will see also contributes to obesity.

Reduce and modify alcohol intake:

Alcohol contains an abundance of calories that often don't get accounted for
when you are trying to lose weight. However, a modern approach to weight
loss is to modify your alcohol intake rather than quit altogether.

Consider that a pint of beer may contain up to 400 calories and simply
drinking 4 or 5 pints on a night out may give you your calorie requirement
for the whole day, it's easy to see why excess alcohol can make you fat.

Beers and spirits are also made from wheat which is a common food
intolerance that can cause gastrointestinal inflammation, intestinal
permeability and immune sensitivity causing symptoms such as IBS,
constipation or diarrhea (but more on this later).

Epidemiological research has shown that drinking alcohol in moderation is

however beneficial to our health, but what do they mean as "in
moderation"? I would interpret this as one glass of wine a day (it doesn't
have to be every day either - especially if you are trying to lose weight) and
certainly don't give yourself the excuse of drinking all 7 glasses on a Friday
night because you have abstained for the rest of the week as this will just
add a whole bunch of calories to your day and play havoc with your blood
sugar and insulin regulation.

The best wines to drink are organic as the grapes haven't been sprayed with
pesticides, but also try and pick wines rich in a compound called resveratrol
which has many health benefits. These include pinot, merlot, and all
Spanish wines.
Exercise:

There is no doubt that exercise can help you lose weight and that not doing
any exercise can contribute to you being fat.

But there are many types of exercise - yoga, Pilates, boot camps, running,
lifting weights or simply walking the dog - and you need to find what is
right for you.

From an evolutionary perspective, we are designed to be highly active, not

designed to sit at desks all day and drive or take the bus everywhere we go.
We can get a good idea of how much activity we need to get each day by
looking at isolated indigenous communities that still live a very basic
lifestyle. It is estimated that these communities may "exercise" in terms of
hunt, gather, clean, build shelter, play etc... up to 5 hours a day which
seems quite a lot and certainly a lot more than modern Westernised
humans get - but just think they get 19 hours a day to sleep, eat, relax and
have fun. Wouldn't that be great?

Most people think that "cardio" be it running, or using the rower or the
cross trainer in the gym is the best way to lose weight, and there is no doubt
that doing some cardio can help.

But a modern approach to weight loss includes the need to build muscle as
well and this involves doing some resistance training.

As with cardio, resistance training comes in different forms, be it using your

body weight, using a TRX or a Swiss ball, kettlebells, dumbbells or
resistance machines. I think that all of these things can be used for effective
weight loss and they will certainly add variety to your exercise regimen, but
the true secret to success is to change things often to prevent your body
from adapting.

This might take the form of doing cardio for a month, then using TRX or
Swiss balls for a month, then doing Pilates or boxing for a month than
doing some weight training - just keep changing things up.

The other secret to success and this holds true for success in any other
industry or in life is that you need to work hard at what you are doing.
If you go to the gym and sit on one of the bikes watching the TV or reading
a book you are not working hard enough to get results.

Eat a low glycemic load diet:

This is a modern approach to weight loss that involves consuming healthy

protein (such as meat, fish, seafood, poultry, and eggs) and fats (such as
nuts, seeds, olive oil, avocados, oily fish and coconut oil) with low glycemic
load fruits, vegetables, grain, and legumes.
The glycemic load is a system of classifying carbohydrate-containing foods
by how quickly the carbohydrate is released into the bloodstream.

The GL system scores foods as low GL that are less than 10, moderate GL
that are 11-20 and high GL as anything over 20.

It is beyond the scope of this article to outline the GL of all carbohydrate-

containing foods, but a general rule is that thin-skinned fruits such as
berries, apples, pears, and plums and green leafy vegetables are all low GL.

Things like potatoes, bread, and whole grains are moderate GL and all
processed foods such as sugar, sweets, chocolates, and white grains are high
GL.

This may be a bit of an oversimplification but you will certainly start losing
weight if you eat mainly low GL food, a little moderate GL food, and no high
GL foods.

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Advanced topics for weight loss

There are many people who will follow this advice and who still struggle to
lose weight. If you are one of these people you'll need to think about the
following four contributing factors for a truly a modern approach to weight
loss:

Gut microbiota:

Image Credit: Frontiers

Inside each of us are trillions of cells of bacteria, with up to 2 kg of bacteria

living in our gastrointestinal tract known as the gut microbiota.

It is believed that the bacterial cells inhabiting our gut outnumber the cells
that make up our own body by a magnitude of 10:1! Are you really who you
think you are?

High fat low fiber diets alter the gut microbiota leading to an environment
that creates lowered gastrointestinal (GI) colonization of healthy
bifidobacteria, this, in turn, leads to GI inflammation, intestinal
permeability and the leakage of lipopolysaccharides (LPS) into the
bloodstream.
It has been shown that LPS creates an immune response in the body that
increases the storage of fat, creates inflammation and decreases insulin
sensitivity. All of this contributes to being overweight.

If, however, you take prebiotic fiber and probiotics such as bifidobacteria
this decreases the releases of LPS into the blood improving insulin
sensitivity, decreasing inflammation, decreasing fat storage and decreasing
appetite.

Simply taking a probiotic supplement and eating prebiotic foods is a

modern approach to weight loss that can help you.

Vitamin D:

Vitamin D is only really obtained by direct exposure to sunlight. Over 3000

genes are affected by vitamin D and beyond the role, vitamin D plays in
bone and immune health it plays a huge roll in cell signaling and cell
differentiation.
We know from research that vitamin D deficiency negatively affects insulin
sensitivity/glucose tolerance and leads to type 2 diabetes and type 2
diabetes is associated with being overweight.

So a modern approach to weight loss is something as simple as making sure

your vitamin D levels are up to par.

This can help improve insulin sensitivity and aid in having optimum body
composition. You can ask your doctor for a 25(O-H)D3 test and supplement
accordingly based on the results. A baseline of 2000-500IU is a good place
to start.

Methylation:

Image Credit: Wikimedia

Methylation is a process that happens in many body tissues such as the

brain, the liver, the lungs, and the heart.

It is a set of chemical reactions that turns methionine into something called

SAMe. The process requires amongst other things B12, folic acid, and B6.

Due to our unique genetic make up some of us require much more of these
B vitamins than others and if we are deficient we get a build-up of
homocysteine in the blood.
People who have higher homocysteine in their blood are much more likely
to suffer from all manner of diseases as well as being overweight.

Research done in rats shows that the rats that are hypomethylation (low in
B vitamins or have a genetic fault requiring higher levels of B vitamins) are
overweight and obese.

You can have your homocysteine measured by a simple home blood test kit
available from York Test, after which you can supplement with the active
forms of B12, folic acid, and B6, which is truly a modern approach to weight
loss.
Toxins:
Image Credit: Credit

Thousands of chemicals have been released into our environment in the

past 50 years, many with no knowledge about they will affect human
physiology.

They range from plastics such as dioxins and phthalates to pesticides,

fungicides, and herbicides as well as heavy metals.

Many of these chemicals have an oestrogenic effect in our body and have
been termed obesogens by functional medicine experts.
These chemicals basically screw up human physiology causing DNA
damage, depleting and displacing nutrients from the body, altering cellular
communication and energy production and placing a toxic burden on the
body.

Identifying and eliminating these toxins is beyond the scope of this article
but you can reduce your exposure to these chemicals by buying organic
food.

Bob Rakowski, a modern approach to weight loss expert states that if you
are not buying organic food you are contributing to an industry that is
poisoning every man, woman, and child on this planet.

You can also filter your water and change your personal care products to
ones free from parabens. Eating broccoli, cabbage, kale, watercress, onions,
and leeks can also support the liver detoxifying these chemicals.

Start off your day with a fresh, clean glass of water. As soon as you get up
in the morning, drink one down. This will help your body to get going.

Few Tips To Lose Weight Fast:

Tip1: because it won't be fighting through dehydration. Also, after you

drink a glass of water you won't need to eat such a large breakfast. A glass
of water wakes up all the digestive juices in your body and gets it well
lubricated. You can always have your morning coffee or tea, but be sure to
have a glass of water afterward. Caffeine dehydrates you and you want to
ward off dehydration.
Tip2: stay away from soda. All sodas are sweetened with lots of sugar. The
more you can cut out of your diet the better. Also, diet soda is still soda. It
may not have as much sugar, but it has other chemicals and components
that are not good for your body either. If you drink a soda, counteract it
with a glass of water. Remember, caffeine dehydrates you as well.
Decaffeinated sodas still have caffeine in small amounts as well and just as
much sugar, so they are not much healthier either.

Tip3: Go easy on tea and coffee… it contains cream and sugar that becomes
fattening. Think of it this way, while you have a cup of coffee or tea with
cream and two cubes of sugar, you are essentially eating a piece of chocolate
cake every occasion.

Tip4: Eat fresh fruit & vegetables that have high water content. Those are
foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – I think you
get the idea.

Tip5: Stay away from fried things... Fried foods are immersed in fat & oil.
Tip6: Proteins should make up only 25-30% of your diet. Far too much
emphasis is put on meat as the main part of your meal.

Tip7: Don't fall victim to crash diets but you can go for a Custom diet.
These are bad for you and do more harm than good in the long run. The
short term results are typically that you will lose a few pounds, but once you
give them up then everything comes back and your weight is worse the
second time around.

Summary:

So there you have it, a modern approach to weight loss involves stopping
smoking, reducing alcohol, exercising smartly and eating a low GL diet.
Beyond that weight loss can be enhanced by taking B vitamins, vitamin D,
probiotics and by avoiding and eliminating toxins.

You can also try out one of the most recommended programs called
‘Cinderella Solution’ For fast & best results.
Article Credit: EzineArticles