two bullet points for weight loss.

​The first thing you need to pay attention to is your microbiome, your gut bacteria in other words.
Many studies have shown that obese people have inferior microbiome to leaner individuals. Some studies have also shown that you actually burn more calories if your microbiome is more diverse eg. Many more species of gut bacteria.
 The question then is; how do you improve your microbiome? Is there a supplement you take?
 The answer is; you need to eat as many types of different types of fibre sources as you can. Your microbiome feeds on short chain fatty acids that are derived from fibre that you consume and the more different sources you have the better diversity of your gut bacteria.
 Let’s say you go and buy a probiotic yogurt drink from the supermarket. That bacteria will not last long in your body unless there is food for it in the shape of short chain fatty acids.
 If you really want to make a difference in your health you should aim for about 30 different sources of fibre every week. This means 30 different types of fruits, vegetables, legumes, nut, seeds and whole grains.
 So if the only vegetable you eat now is lettuce you need to do a bit better, add some carrots and other vegetables that you like to add diversity.

 The second bullet point is to give your digestion an extended break every day. Start off by 10 hours overnight. If you have your last meal at 8 PM, go to bed at 10 then eat your breakfast in the morning around 6 am.
 When this becomes easy try to gradually add more hours of giving your digestion a break. Personally I have a 16 hour break every day so I consume all my food in an 8 hour window.
Recent studies have shown that there are many health benefits derived from time restricted eating and if you are disciplined and try not to over eat you can also lose a decent amount of body weight
 
Good luck with this.

By: Abdi-Karim Berleen/Personal traineer in Loughton