7 simple rules that helped me loose 10 kg

Today I was thinking about the fitness part of my blog and realize that I have not put anything there, so here it is my first fitness post. Honestly I have never though I will say this ever in my life. That is because 5 years ago I was 15 kg more and never in my life was near a gym. Then one Saturday morning I went to my first Zumba class and fell in love.

Then by and by my eating habits changed, my fitness went up and VOALA one day I put my but in size 10 (UK) jeans. The feeling was amazing!!! If I have to be honest thought after this I start been more careful with my diet and still manage to keep it. This I think is not entirely true as the last few months I started gaining weight and loosing track. Not too bad still but I put for my self a line, which I promised never to go over (unless in certain cases).

So the last few days I am trying to remember how I kept it going 5 years ago. As they say if you did it once you can do it again :o) and here I will just try to make a list of all this things:

  1. Been active – I was training 5 times a week for an hour
  2. Reduce the calorie intake, without closing the door for certain foods if you have bad cravings. But just eat half of this nice muffin or just a small piece of chocolate. I always hated to feel restricted and this for me a basic of screwing up with the diets. Just eat everything you like but try to keep the balance.
  3. Clean eating, trying to have lots and lots of vegetables in the meal and a piece of lean meat or an egg or a bit of cheese. I started with making a huge bowls with iceberg salad and then went to small ones and kept the small ones
  4. Don’t buy anything that is naughty! I can keep my hands off putting things in my shopping basket, but if they are in the cupboard – no chance
  5. Always remember then loosing weight is 80% what you put in your mouth and 20% exercises – one doesn’t go without the other. I try with just diet as I changed job recently but it didn’t go fine so now trying to go back doing both
  6. I have seen on the internet people talk a lot about the water, this is the only one thing that I didn’t have to change as I have always drinking lots and lots of water, but if you are on the way to loosing weight and changing your habits, you have to start drinking water
  7. This is not a rule but definitely will help, research showed that if you do it with a friend you are 45% percent more likely to be successful. If you can find a friend is always better if you have a company on the way to the gym or if you feeling that you are going to fail into the trap of a craving someone to call/text and to give you a shoulder in the fight. Someone to go shopping with for the one size less cloths :o). If you can’t find a friend I am more then happy to pair up with you and try to share the experience :o) I am not joking if you want to pair up write me here or just tag me @scifoodfit

Now writing this post I had to remind myself that it is a change that need to be done for in the lifestyle, so I don’t have to put my self in the low, but trying to cut completely some staff and then making it tormenting me psychologically. Here it is the simple rules that helped me loose some weight, having said this do not be fooled, I did eat some biscuit here and there but mainly it was apples and iceberg, it wasn’t entirely flawless journey, but it wasn’t too bad and I believe that if I did it everyone can do it!!!

Best

Introduction to the Nutrigenomic

This week I wanted to introduce you to my main interest, which is the connection between the food and nutrients we consume and the genes and the balance between them. This is studied by a branch of the genomics called Nutrigenomics. To start with will try to summarise here a review paper published in 2015 from one of the leading European centers, which are interested in nutrition and nutrigenomics – Centre for Nutrition Research, University of Navarra, Pamplona, Spain [Trends in Food Science & Technology 42 (2015) 97e115].
More and more nutrigenetic studies about the effect of inherit variants in our genome on the response to different types of diets. This is the base for personalised approach to the problem with obesity. It is shown so far that specific genes can have impact on the wight loss and may explain the different response to the variety of diets that could be found all over the internet.
The data that is coming about the different gene variances, although it need to be improved and asses for different ethnical backgrounds. However, so far there are variety of tests on the market exploring the gene’s locuses associated with the obesity. This allowed for lots of variances connected with the different obesity related diseases to be found and I guess many more are to follow. Furthermore, the effect size of the currently identified gene-diet interactions in weight loss and the putative relationships to lifestyle or epigenetic modifications is under investigation.
My main idea for the blog was to keep it very simple and somehow it now coming to be really scientific, so will try to summarise first that there is lots of test with are studying your DNA and can tell you what kind of genetic variances you would have and to recommend a diet. (Here I will divert a bit just to clarify that “diet” is not only what is accepted widely the food regiment that is followed for loosing weight, diet is actually the food we eat in general, regardless if it is aimed to loose weight or just to go through the day).
Here I am not going to introduce different genetic variances or to try even to sum them, but I wanted to introduce the subject and I guess there will be quite a few post in good time to introduce more interesting facts about it.

Best
Katya

Gut Microbes may help us gain weigh

As a scientist I am always fascinated by interesting and also funny facts and experiments of course. I will try to keep you up in the loop with some interesting facts.

I will start with a paper that I read recently published in the Journal: “Trends in Endocrinology and Metabolism” (Sep 2015, Vol. 26, No. 9). This paper reminded me of something very interesting that I heard years ago on one of my PhD courses. The paper was a review of the current knowledge about the gut microbiota (these are all the microorganisms that are normally living in a symbiotic relationship within the human guts) and its influence on the weight lost/gain and in particular how they affect the regulation of the energy. The scientists discussed few experiments with mice showing that when you put bacteria from the guts of overweight mice into normal weight mice with no bacteria in their guts, they are gaining weight and themselves become overweight. Vice versa when bacteria from the guts of “slim” mice are put in the sterile gut of mice they maintain weight similar to the donor microbiota mice and do not gain weight.

Extrapolating this study to human microbiota this will means that when we eat food like for example cabbage – which should be poor in calories, because in the human tract there no enzymes which will digest it fully and it will pass straight to the other end, there are certain bacteria in our guts which will be helpful and digest to glucose which means that there is more energy for us which if not used is going to be stored as fat. Therefore, you hope you are slimming down eating cabbage but in reality that is not the case. However, don’t worry guys not everything is lost and there is a light at the end of the tunnel. The scientist showed that the equilibrium between the different types of bacteria can be moved towards the “good” side of the “slimming” Bacteria after a dieting. In other words if you stop overeating and start leaving the table when you are 80% full, you should be able to reduce the amount of the Bacteria that “help” you gain weight.

As interesting as I find this facts and experiments I would like to stress that this is just one isolated branch of the problem and I will make my best to meet you with different scientific facts about food and eating habits and if there is a connection with genetics or anything else, but please before making any changes in your diet or taking anything extreme consult with a dietitian and your doctor.