The new year has just begun and the pressure is on you to make weight loss resolutions (which you probably won’t keep). But what if you made a few tweaks instead? They say the most sustainable weight loss methods are ones you can actually do and enjoy. These compress organs and help you lose visceral fat from your waistline, dangerous fat that takes years.
Ilana Muhlstein, MS, who has helped thousands of people lose weight in a sustainable, healthy way with a 2B mindset, has a number of tips for maintaining weight that are nicely summarized in her book You Can Drop It. has some important tips. Her one of her core tenets is Waterfast. Mühlstein wrote:
“The simple fact is that most people don’t drink enough water throughout the day. Water is your secret weapon for losing weight and feeling better overall. No. To me, water is water, really the ignition switch to your overall weight loss approach.
It fills you up so you’re less likely to give in to appetite, overeat at a meal, or allow temptation to overturn your mindset. important because it helps you make better decisions throughout the day. Here’s one of his ways to visualize it. Pick up a 16oz water bottle and see how it naturally feels heavy. This really goes to show that water gives your stomach the right amount of weight, helps you feel calmer and satiated before you eat, and helps you develop a healthier relationship with food.
Helps you lose weight. A study published in the American Journal of Clinical Nutrition showed that drinking more water led to weight loss after three months. I lost 12% (or 4 pounds) more weight than I did. Another study showed that when he drank 0.5 liters of water 30 minutes before each meal, he lost 44% more weight.
It helps calm our hunger and calm those growls in our stomachs. You don’t want your eyes and mouth saying “doughnuts!” You want them to say, “Water is the best!” Drinking water keeps you from eating things you don’t need or want.
You should drink at least half your body weight in ounces each day. Your weight in pounds ______ ÷ 2 = ______ Minimum daily goal in ounces. * For example, 180 lbs ÷ 2 = 90 oz, or 3 2B Mindset water bottles.
Drink 16 fl oz / 480 ml before each meal (even before your morning cup of joe!). You’ll soon find out that the more water you drink, the more likely you are to lose weight. “
Make sure you have more vegetables than anything else on your plate, says Mulhstein. The European Journal of Clinical Nutrition showed that eating more vegetables increased hunger and decreased hunger (weight loss was related to the amount of calories from vegetables). Another study published in the American Journal of Clinical Nutrition found that advising people to eat large amounts of low-calorie foods such as vegetables and soups was more effective than advising people to limit their portions and focus. It has been shown to be a successful weight loss strategy.On eating less.
Eating fiber-rich foods makes you feel fuller for longer, but also reduces your body’s insulin spikes, allowing you to burn more fat. It has many other health benefits such as lowering, enhancing gut microbiota and lowering cholesterol,” says Ritu Saluja-Sharma MD, PhD. We recommend consuming 25-30 grams of fiber per day, and eating more than that has significant health benefits. Unfortunately, the average US adult consumes only about 15 grams of fiber per day.
Here are some ideas for adding more fiber to your day. Try adding a serving of berries to your breakfast. Aim to eat one serving of beans or lentils daily. Try to eat more whole grains rather than refined grains. “
Weekend Warrior Syndrome is real. Working out a few times a week won’t offset the damage from sitting all day (although any exercise is definitely better than nothing). “We know sitting for long periods of time is unhealthy and a risk factor for chronic diseases such as type 2 diabetes and heart disease,” says Dr. Joe Henson, a researcher at the University of Leicester. The amount of fat deposited around your pelvis can also predispose you to these diseases.Using MRI technology and physical activity monitors, we found that the longer you sit, the higher your levels of visceral and abdominal fat. This was especially true when prolonged sedentary behavior was uninterrupted. It has also been shown that achieving 150 minutes of moderate-intensity physical activity may provide protection against the harmful effects of prolonged sedentary time.
Chronic inflammation is a complex response, often described as a cascading effect of reactions in the body, including weight gain. Here’s a very) basic breakdown:
“Something attacks. As mentioned earlier, this can be anything from pathogens (viruses, bacteria, parasites) to physical trauma (cuts, bruises, sprains, burns and even frostbite) to hypersensitivity (allergies). Chronic inflammation.For our purposes, it is a lifestyle: food, etc.
the immune system responds. If you remember high school science, your body creates white blood cells (white blood cells) in response when it senses a threat. Certain white blood cells can produce molecules called cytokines. Cytokines act as messengers to say, “Hey, we need inflammation here, stat.” The body goes into full attack mode with an inflammatory response. Blood is the primary delivery system for all these substances. This is why inflammation is so prevalent.
Bad guys with chronic inflammation go to work. The body continues to react to the “attack”. In our case, it is the constant consumption of inflammatory foods, weight gain, sedentary behavior, and pervasive stress. The result is chronic, low-grade inflammation that eventually damages tissues (such as the artery walls around the heart). “
To reduce them, avoid five foods that cause inflammation, according to doctors. houston methodist: Red and processed meats such as bacon, hot dogs, lunch meats and cured meats. Refined grains such as white bread, white rice, pasta, and breakfast cereals. Snack foods such as chips, cookies, crackers and pastries. carbonated drinks and other sugary drinks.
