3 Simple Evidence-Based Steps For Fast and Healthy Weight Loss
Ideally, a weight loss plan should:
- Control your appetite
- Enable you to lose weight without feeling hungry or deprived
- Lead to favorable effects on your metabolism
3 Simple Evidence-Based Steps For Faster and Healthier Weight Loss
1 – Cut Back on Sugars and Starches
Sugar and starches are the primary foods that trigger the release of the hormone insulin, a main fat storage hormone in the body.
When insulin levels are lower, fat can be mobilised from storage so that it can be preferentially burned for energy instead of sugar or stored sugar (glycogen).
Lower insulin levels also enable your kidneys to regulate sodium and water thereby reducing bloating and unnecessary water weight.
By lowering your insulin, you innately eat less calories and feel less hunger and cravings.
2 – Focus your diet on Protein, Fat and Vegetables
When planning your meals, include protein (e.g. meat, fish, poultry, eggs), fat s(e.g. Olive oil, coconut oil, avocado, nuts) and low-carb vegetables (all but corn and white potatoes). Eating this way will help keep your carbohydrates in a range of 20-50 grams per day. The amount of carbohydrates you consume can be adjusted based on your activity.
Protein has been shown to boost metabolism due to its thermic effect (i.e. The energy cost to metabolize it).
Adding more protein can help stabilize cravings and mood and keep you satiated longer. Aim for up to 0.8 g/lb.
3 – Weight train 3-4 Times Per Week
Exercise should be used with the intention of increasing lean body mass, not creating a calorie deficit.
Weight lifting also has favorable effects on metabolism and can help with insulin resistance.
Choose body weight exercises to start with and then focus on:
- Rotating and side to side movements
Keep your repetitions for body weight exercises in the 12-20 range and with resistance exercises 8-12.
1. Drink More Water http://www.ncbi.nlm.nih.gov/pubmed/14671205
2. Drink Green Tea http://ajcn.nutrition.org/content/70/6/1040.long
3. Eat eggs for Breakfast http://www.ncbi.nlm.nih.gov/pubmed/16373948
4. Use Smaller Plates http://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c
5. Get restorative sleep http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
6. Identify and Eliminate Food Sensitivities http://www.huffingtonpost.com/dr-mark-hyman/food-allergy_b_1301271.html