We’ve all been there before- losing those last few pounds can be sometimes very difficult and infuriating. Sometimes it feels like you’re literally doing every possible thing to get rid of those extra pounds, but they’re still there, stubbornly hiding in your body.
We look for the solutions here and there not knowing where it actually stems from. What most sources won’t tell you is that there can be many possible reasons behind that stubborn weight, but most commonly, annoying conditions such as these occur due to inflammation.
Inflammation is an autoimmune reaction that is initiated by the immune system. At times it can become bad enough to actually begin killing the immune system’s defense cells.
Reducing inflammation is essential to not just weight loss, but overall health; let’s have a look at 7 ways we can reduce it in order to achieve our desired weight.
1. Avoid Processed Food
A wise person once said to “always know your enemies”. Processed foods are arguablt our health’s greatest nemesis. All the chemicals, colors, and added sugars in their ingredients work together to become a major hurdle in losing leftover pounds. Apart from that, processed food contributes in increasing inflammation, which itself is an obstacle in weight loss.
Try to eat a natural whole food diet, for instance, vegetables, fruits, and whole grains. These foods have anti-inflammatory compounds that help in weight loss effectively. Also, they have all the nutrients and minerals that our body requires for optimal growth and functioning.
Here’s a good idea: if you really want to buy packaged food, always check the ingredients on the backside of the package before buying. If the ingredients are similar to the ingredients in your kitchen cabinet, take it because that food is generally less processed.
2. Eat Fatty Fish
Fish is undoubtedly one of the greatest foods that God has sent us our way. It is the superfood that has the power to solve many of our health issues.
Fish are an excellent source of protein and omega-3 fatty acids. The 2 most prominent omega-3 fatty acids present in fish are DHA and EPA.
When the omega-3 fatty acids from fish enter the bloodstream, they’re converted into substances known as resolvins and protectins, both of which have anti-inflammatory properties.
The EPA and DHA in fish also helps in the reduction of inflammation which would otherwise lead to metabolic syndromes, heart issues, and diabetes. A study has shown that DHA helps in reducing inflammatory bowel disease, which is a metabolic syndrome.
In addition, fish is one of the best sources of protein that anyone could ask for. Protein is very important especially when we are on a weight loss journey.
There are thousands of species of fish, but the best among those for protein and fatty acids are salmon, mackerel, herring, and sardines.
3. Eat your veggies regularly.
The importance of green leafy vegetables in weight and inflammation reduction can’t be emphasized enough. If you are not eating veggies on a weight loss journey, are you even losing weight?
Green vegetables have iron, calcium, essential vitamins and most importantly, magnesium. Magnesium is a vital mineral that many of us don’t consume regularly. It strengthens the bones and teeth. Also, it plays a very vital role in lessening inflammation, due to the presence of antioxidants within.
According to doctors, many people who suffer from inflammation issues typically have a very low concentration of magnesium in their bodies.
So, if you are having a tough time in losing those few pounds, eat green veggies more often. Cook them or make a smoothie out of your favorite green veggies; the choice is yours.
Exercising regularly has a plethora of benefits: not only does it reduce weight, but it has a positive impact on inflammation reduction as well.
Obesity is the main reason behind inflammation and exercise helps in reducing it. People who are physically active have less inflammation compared to those who lead a sedentary lifestyle.
There are many workouts that you can design for yourself for the week ahead, and they don’t have to be intense to provide positive results. You can go for a 15 minute-long walk, do some meditation, practice some easy-to-follow yoga asanas or even do some push-ups or squats.
As a reminder, don’t exercise before going to sleep.
5. Get adequate Sleep.
You might have noticed that people who are obese have a distorted sleeping pattern. Proper sleep is the key to many health issues, including losing weight.
The ideal or recommended sleep for adults is approximately 7-8 hours nightly, but unfortunately, many of us do not get this recommended amount. Even if we manage to get the proper amount of sleep, we often become restless throughout the night.
Generally, not getting the desired amount of sleep can cause inflammation and further aggravates existing inflammatory problems.
For a peaceful sleep, you should take a hot bath, read your favorite traditional book, do yoga or listen to nice, calm music before bed.
For more information on how to fall asleep properly, check out our article: “How Can I Fall Asleep… and Stay Asleep?”
6. Add olive oil to your diet.
Sounds Italian? Olive oil is the biggest reason behind the effectiveness of the Mediterranean diet.
Also, olive oil possesses some of the healthiest fats that are known to us humans. It has a decent amount of monosaturated fatty acids, which are extremely healthy. Additionally, it contains an antioxidant known as oleocanthal, which can be a great help in reducing inflammation.
Olive oil has been proven to reduce the risk of heart diseases, diabetes, and other chronic health conditions. It also does wonders when it comes to losing weight. It provides our body the necessary fat requirements when attempting to lose weight.
The average daily recommended amount of olive oil is about 1.7 ounces or 50 ml.
7. Sit Back and Relax.
Relaxation is important for the proper function of our mind and body. Inflammation also occurs when we take stress or work-related tensions too far.
Take a day off and spend it doing the things that you love the most; soothe your mind and soul. Cook your favorite food, read out, or spend the holiday on a beach, because you would never want inflammation to take over the last few lbs.
Inflammation is one of those reasons (besides lack of exercise and unhealthy diet) that those stubborn pounds won’t come off.
Eat healthy, exercise, get your sleep and last but not least, say goodbye to worries and anxiety.
Want to take it a step further? To get the best health results possible, get your personalized health plan from the experts at Total Holistic Center. Call (561) 323-4994 or click below to get started on your journey to wellness today.