Part 2 of 3 on Weight Management: Suppression by DR. JOSHUA PLANT

Yesterday, I posted on the first pathway that needs to be addressed to promote a healthy weight, namely, Nutrition. Today, I am posting on the second pathway, Suppression.

As mentioned yesterday, calories have one of two roads to travel. Calories can either be converted into energy (nutrient dependent pathway), or they can be converted into fat (nutrient independent pathway). When nutrition is abundant, calories are more likely to go to down the energy pathway.

However, even though we may have an abundance of nutrition in our diet, if we are eating too many calories, those excess calories will be converted into fat. This brings me to the second part of this series...Suppression of caloric intake.

An effective weight management system needs to incorporate a regimen that promotes moderate caloric intake. In fact, scientist have shown that approximately every 3,500 excess calories we consume equates to a single pound of fat. 

How do we suppress our caloric intake? 

1) Choose foods that have a long satiating ability. Foods that are enriched in protein and fiber usually fall into this category.

2) Avoid simple carbohydrates. When our blood sugar levels rise, our body responds with an insulin release. Insulin is the key that opens the door to the fat cells, allowing the excess sugar to enter into the fat cell and be converted into fat. Therefore, when consuming your calories make sure they are limited in simple carbohydrates, which will stimulate an insulin response.

3) Exercise. Exercise has been shown to not only promote caloric burning, but also diminish the desire for caloric intake.

4) Eat a healthy breakfast. Studies have shown that when individuals have a healthy breakfast they consume less calories throughout the day compared to individuals who skipped their breakfast.

5) Supplement with appetite suppressing herbs and botanicals. With so many food companies engineering their advertisements and food to make you want to eat, it is impossible to do it alone. Supplement with certain botanicals and essential oils, such as: Green tea, Moringa, grapefruit essential oil, and several others that help satiate the appetite.

In summary, look to supplement your body with nutrition, but also suppress your desire for caloric intake, because nutrition without suppression usually won't promote the results of nutrition and suppression together.