Did you try multiple strategies to lose weight, but those numbers on the weight scale don't seem like moving? We can understand your frustration.
Losing weight is not a cakewalk and becomes more challenging as you age. That’s because, during aging, your body undergoes various physical and biochemical changes, making it challenging to maintain a healthy body weight.
But do you know you can ‘hack’ your body and optimize its functions to eliminate those pesky pounds? Yes, you heard it right!
Let us tell you about a fascinating process named biohacking, which will speed up your weight loss journey.
What is Biohacking?
Biohacking is a technique of changing your inside and outside environment to gain full control of your biology.
Initially, it may look like a harsh process, but it ultimately improves your physical and mental well-being. Also, it helps you to:
- Improve longevity
- Boost daily performance
- Achieve specific health goals by optimizing body functions
Biohack Your Metabolism for Weight Loss
You might have tried multiple weight loss strategies, but those nasty pounds don’t seem like going anywhere. This happens because you ignore the functioning and biochemical basis of your metabolism.
Let us explain it in easy wording: The following three hormones help to regulate your metabolism:
It’s a natural appetite suppressor, and high leptin levels send your brain a signal that you are full. Leptin is secreted from fat cells to regulate body weight in normal conditions.
However, during some conditions, the body develops leptin resistance and doesn’t send signals to your brain even when you are full. Hence, you become prone to gaining weight.
When you are hungry, your brain releases ghrelin, reminding you it’s time to eat. It’s also known as the hunger hormone.
To control your hunger craving & consume less food, you should lower ghrelin levels.
Insulin is also an important hormone which helps your body to:
- Break down fats
- Store fat for energy
- Regulate blood sugar levels
According to a study, suppressing insulin helps to lose fat mass and decrease body weight.
So, now for losing weight, your goal should be:
- Lowering leptin resistance
- Decreasing ghrelin levels
- Lowering insulin levels
5 Biohack Tips for Weight Loss
Here are some diet and lifestyle changes to naturally influence the functioning of the above hormones:
A balanced diet is crucial to manage a healthy body weight. Avoid food rich in carbs and sugar to lose weight, leading to weight gain.
Besides, you can try the following:
I. Intermittent Fasting
Research states that intermittent fasting is a proven way to lose weight.
It involves fasting for a specific time window and eating during the remaining set time. For example, if you have dinner at 8 p.m., you can have breakfast at 10 a.m. or 12 p.m. the next day. This way, you will fast for 14-16 hours.
Other than weight loss, fasting regularly also provides the following benefits:
- Accelerate cellular repair
- Decrease the risk of getting diabetes
- Enhance the levels of growth hormones
ii. Consume a Variety of Foods
To lose weight quickly, you must take care of your gut. Eating various foods from various food groups helps improve gut functioning.
Never rely on one or two food groups; include nuts, vegetables, fruits, and legumes in your diet.
iii. Drink Coffee
Drinking coffee boosts your metabolism and helps to control hunger. Also, coffee contains caffeine, which increases your resting metabolic rate and speeds up the calorie-burning process.
Try our mushroom coffee for weight loss, and here’s a quick recipe for preparing it.
iv. Use Flavonoid Foods
Research states that consuming flavonoid foods like apples, berries & prunes negatively affects weight gain.
These foods have a thermogenic effect, naturally boosting metabolism and decreasing fat absorption.
v. Cut off Processed Foods
Processed foods contain high amounts of trans fats, salts, and sugar. An increased intake of these nutrients leads to health issues like obesity, cardiovascular diseases, and diabetes.
Also, they mess up your hormones like ghrelin, leptin, and insulin, making it difficult to lose weight. Decrease their consumption as much as possible and shift towards healthy eating.
2- Sleep Optimisation
Did you notice that poor sleep makes you starving in the morning? That’s because good sleep is needed to regulate leptin and ghrelin levels.
Lack of sleep makes you prone to gaining weight, and you feel lethargic throughout the day.
American Heart Association says that people with good sleep quality are better able to follow diet plans and exercise while losing weight.
These tips can help to improve your sleep hygiene:
- Minimise noise.
- Keep the room dark.
- Have a consistent sleep schedule.
- Avoid consuming caffeine at least 6 hours before sleep.
- Stop using screens at least an hour before your bedtime.
3- Stress Reduction
All your efforts to lose weight will fail if you don’t control your stress levels. Stress leads to obesity, increases the ghrelin level, and makes you vulnerable to many other mental health issues.
To reduce your stress levels, you can try the following:
- Connect with others
- Use guided meditation
- Practice deep breathing
- Take care of your diet & exercise regularly
4- Cold Therapy
Another useful biohack for weight loss is cold therapy, which involves exposing your body to extremely low temperatures.
This helps to:
- Burn fat
- Burn excess glucose
- Boost your metabolism
- Improves sleep and energy
Ice baths, cold showers, ice massage, and outdoor swims are some methods of cold therapy.
According to Dave Asprey (the ‘Father of Biohacking’), resistance training and HIIT (High-Intensity Interval Training) are the best ways to shed extra pounds.
Plus, you shouldn’t hesitate to try other types of exercises, and your goal should be to burn calories and build muscle mass.
Exercising regularly and eating a nutritious diet can help you lose weight faster.
Losing weight is a tiring process, but it’s worth the effort. Obesity makes you prone to getting certain chronic conditions, while healthy body weight helps to improve your physical and mental well-being.
Biohacking involves taking small steps and adopting healthy lifestyle changes, ultimately leading to weight loss.
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