The patient group that mostly applied to my clinic, where I am an acupuncturist, consists of people who want to lose their excess weight. The majority of these patients are composed of people who have tried dozens of diets, lost weight and regained it, and use products such as slimming tea and pills, which are advertised on social media sold in the market.
Before we decide to treat our patients and start; ”Does he have any disease that causes problems in losing weight? We inquire, make the necessary tests and create the treatment scheme according to the results.
After creating this treatment scheme, we always tell my patients that we only help them, and that the main treatment is their own will, nutrition and lifestyle.
Right here, I would like to talk about the indispensable factors for weight loss. The recommendations we will talk about are usually small changes that have a big impact. I will also share scientific research links of all titles as much as I can.
Let’s Get Started…
1-) Adjust Your Circadian Rhythm:
Studies conducted in the last 10-20 years have revealed the relationship between circadian rhythm and obesity. Circadian biology has great effects on energy balancing and metabolism.
In a study conducted on mice in 2014, it was proven that obesity is more common in mice fed in uncertain and dark hours. This also caused disruption of their metabolism and circadian rhythms.
In a study conducted in 2010, it was proven that people who work on shifts and alternate between day and night have more obesity.
2-)Fit Your Daily Meal in 12 Hours
Start 12 hours as soon as you get up. For example, if you get up at 8 in the morning, your meal time should be between 8.00 in the morning and 20.00 in the evening. Do not eat anything solid after this time. Tea (without sugar), herbal teas, coffee (with minimum milk) and water are free. If you have too much hypoglycemia and feel hungry, you can eat 1 teaspoon of organic honey, but not too much.
It has been proven by studies that weight gain is higher in people who do not eat and sleep regularly after 20.00 in the evening.
3-) Get More Sun
As long as we see the sun, there are many different hormonal regulations in our body. Regarding obesity, it increases 2 items. MSH (Melanin Stimulating Hormone) and Vitamin D.
Low levels of Vitamin D cause an increase in belly circumference and obesity. This has been proven by scientific studies.
MSH increases the release of melanin hormone in our body. It has a protective effect against many types of skin cancer.
It has also been proven that increased MSH release reduces hunger.
In addition, the sun increases the amount of Nitric Oxide in our body. Nitric oxide both ensures the destruction of fat cells through different pathways and regulates the functions of mitochondria that use energy.
In addition, it balances insulin secretion and balances blood glucose level by using many different genetic structures.
In addition, the sun reduces oxidative stress and psychological stress in our body.
So what is the cancer-sun relationship like?
Sunlight can cause a cancer called melanoma. It can happen, especially with long-term exposure. In addition, in case of avoiding the sun, there is an increase in non-Hodgkin lymphoma, colon, squamous cell and some types of kidney cancer.
4-) Hours of Exposure to Light:
Hours of exposure to light are very important. For example, leptin and ghrelin hormones cannot be secreted enough in people who sleep 5 hours or less at night, and weight loss becomes difficult. In addition, it has been proven that exercises done in the morning light make it easier to lose weight and burn more calories.
5-) Remove Blue Lights from Your Room:
Exposure to light at night causes weight gain, while exposure to blue light in particular causes weight gain.
Light seen at night can cause weight gain by disrupting the circadian rhythm.
6-) 8 hours of sleep:
8 hours of sleep causes leptin and ghrelin hormone secretion and increases fat burning. Short naps increase the risk of obesity by 89% in children and 55% in adults. If you are doing everything right, but still cannot lose weight, do not forget to regulate your sleep.
7-) Taking a shower with warm water:
Being cold during the day increases the release of TRH (Thyrotropin Releasing Hormone). It has been scientifically proven that TRH dissolves brown adipose tissue. Taking a shower with warm water is the easiest way to get cold, especially on hot summer days.
😎 Reducing Stress:
Stress is a cause of weight gain in itself. It increases the hormones cortisol and dynyrphin and causes weight gain.
Stress increases Glutamate and glutamate causes hunger.
People need to eat more because of stress, which indirectly causes weight gain. Stress is also the cause of many metabolic and chronic diseases.
9-)Change Your Diet:
Weight loss is easier for people who eat protein items in nutrition.
Include fish, seafood, vegetables and fruits especially in your menu.
Fish menus help to lose weight by balancing the leptin hormone. It is known that high leptin ratios are also the reason for weight loss.
In a study conducted with young men, it was observed that individuals who took fish oil as a nutritional supplement lost an extra 1 kg in 1 month.
Vegetables are rich in fiber and have proven weight loss effects in many studies. It has been proven that they lose weight in studies on animals, especially with their fibrous structure and the enzymes they secrete into intestinal bacteria.
It is very important to be protected especially from industrial oils. Cold pressed olive oil has been scientifically proven to be beneficial for weight loss compared to solid oils.
10-) Eat Less But Don’t Skip Meals Completely
Minimizing your meals will be beneficial in terms of weight loss, but when you do not eat all day and sit on one meal, it is usually eaten too much with the effect of falling blood sugar and causes weight gain.
11-) Exercise
High-intensity exercises are one of the main factors in losing weight. While Adrenaline burns fat cells, Norepinephrine released after exercise suppresses hunger. Exercises also cause the release of natural endorphins. Endorphin is another hormone that helps suppress hunger.
It has also been proven that exercises such as walking, running and swimming prevent waist fat.
12-)Eat Properly and Healthily
We always ask our patients to eat when they are hungry, but to reduce their portions at this meal. Learn to say no to menus that try to force-feed them.
13-) Rejoice and be humorous:
Love increases the hormone oxytocin, this hormone suppresses hunger. It also releases hormones such as endorphins and NGF and suppresses hunger
14-) Meditate:
Meditation is a great way to forget hunger and find happiness in other ways.
15-) For Water:
Drinking alkaline water, especially, is known to increase the secretion of FGF21 (Fibroplast Growth Factor) and to catch brown adipose tissue.
According to the studies, 2 liters per day. It has been proven that people who drink more water burn 96 more calories per day than those who do not. This means 1 kilogram every 2.5-3 months. In other words, if you are a person who is not into drinking water and if you started drinking 2 liters of water a day a year ago, it is possible that you would weigh 4-5 kg less than your current weight.
16-) Chew a lot and Eat Slowly:
The more you chew a food, the more you get the nucleotide (main kernel) flavor of the food. In addition, people who eat slowly can feel full with a less menu. In addition, a person who eats fast reaches 645 calories in a meal, while a person who eats slowly reaches satiety with an average of 579 calories with the advantage of being full with less food.
17-) Prevent Hypoglycemia
Prevent low blood sugar and hypoglycemia. We can only achieve this with healthy diets with plenty of fiber and vegetables. It is especially important not to stay hungry for a long time. Hypoglycemia causes glutamate secretion and increases the feeling of hunger.
18-) Limit Carbohydrate Intake
Insulin is one of the main hormones that cause weight gain. High glycemic index causes insulin resistance. Remember that your body needs carbohydrates. It would be most beneficial to reduce it without cutting it completely.
19-) Intermittent Fasting Method:
Intermittent fasting method is a method that has recently been applied to athletes and those who want to lose weight quickly. In a study on the intermittent fasting diet, in a 12-week study on 32 people, it was seen that those who did the intermittent fasting diet lost 4.5kg more weight. I will write a long article about this method, but to be brief, all liquids are free, sugar-free and additive-free, during the day. However, meal times should be compressed to a maximum of 4-6 hours a day. In addition, it is recommended to do this method for a maximum of 5 days a week and to eat calories that are equal to normal expenditure on the remaining days.
20-) Avoid Boxed Foods:
Especially foods containing MSG (monosodium Glutamate) make it difficult to lose weight. In addition, foods with sweeteners deepen the feeling of hunger.
21-) Go Outside Get Plenty of Oxygen:
There are some articles published about rising CO2 values causing obesity.
Co2 increase can stimulate the nerve cells in the hypothalamus and cause conditions such as hunger, body pH, wakefulness and sleepiness, and may increase weight gain.
22-) Go to the Sauna:
Saunas support weight loss, especially in overweight individuals. The use of sauna in many cultures has thousands of years of history.
23-) Especially Include These Foods in Your Menu:
Apple Vinegar
Red Pepper with its capsaicin content accelerates metabolism.
Dark chocolate (1 bar)
Probiotic and Prebiotic Nutrients
24-) Nutritional Supplements and Supplements:
Probiotics: they help to lose weight by reducing intestinal inflammation.
Berberine: It is an alkaloid collected from certain plants in Chinese medicine. It has been proven to aid weight loss. However, care must be taken before using it. It should not be used without consulting a specialist.
Glucomannan: There are both positive and negative studies about Glucomannan.
Calcium: Increasing dietary calcium has been proven to cause a reduction in fat.
Garcinia: In 12 studies conducted in 2011, it was proven that garcinia gave the patient an additional 0.88kg in 4-5 weeks.
25-) Chemicals Causing Weight Loss:
While not recommending nicotine as a physician, it scientifically activates nicotinic receptors in the posterior hypothalamus and suppresses hunger.
Caffeine
Metformin: Metformin used in type 2 diabetes patients causes weight loss.
In addition to this, dozens of foods and products can be counted. Losing weight is important for both our physical and psychological health. You too can do it.
