“I put on fat easily… please help”
Individuals who put on weight easily are often endomorphs. Karen asks how we can help
Summary
Endomorphs tend to have more efficient metabolisms and are less sensitive to insulin. This means they put on fat easily, often go through large peaks and troughs of hunger and satiety on a normal diet and it takes a lot more for them to feel full
Behaviour
They also tend to move less and are more likely to eat and sleep when stressed
The Solution
The solution is that we need to create an environment where you’re less hungry. This means natural appetite suppression and improving general lifestyle.
Lifestyle Check List
- Get more sleep. People eat more and burn less calories when sleep deprived
- Work on your mental health. Individuals can eat more when stressed, depressed or anxious
- Choose your social circles. Eating with other people who also like to eat unhealthy foods can cause greater calorie intake
Food Check List
- Eat plant based. This simply means the majority of your diet needs to be plant based whole foods. I.e. 80% of your plate looks like it’s straight from the farm. The water and fibre content will drastically increase your satiety
- Salad before lunch and dinner. It has shown that eating a salad before lunch and dinner can reduce calorie consumption by 20%
- Reduce intake of processed foods. Saturated fat and refined carbohydrates have been shown to increase insulin spikes far more than naturally sources plant foods
- Snack between meals with fruit and veg. Chop up some cucumbers, tomatoes, onions, peppers etc and consume between meals. You will find the finer and water keeps you full for longer
And of course, we’re here to help. We have practitioners qualified in dietetics and nutrition to get you in the best shape of your life. Go to www.revitalizeclinic.co.uk and contact us for a free consultation