Some of us are endowed with genes that reduce the likelihood of succumbing to middle-aged spread. However, if you consume more energy than you burn, you can increase your belly fat no matter what.
Your first reaction may be to wear a trainer and go out to lose weight, says Mosley. You will have to do a lot of exercise to burn enough calories to lose that much weight. Yes, you can tone up-you look good and feel good-but you probably won’t lose a fair amount of weight.
This is what he tried to demonstrate by losing a stone in 21 days with Michael Mosley in the 2020 Channel 4 Series. His conclusion was that it is really possible to lose a lot of weight in a short period of time with a rapid weight loss ketogenic diet-a ketogenic diet that focuses on low carbs and high fats will be a favorite for everyone. It’s not that.
Exile carbohydrates
Mosley says the most effective approach, at least in the short term, is to significantly reduce carbohydrates. “If you reduce the amount of carbs you eat to less than 50g a day, you’re in ketosis and start burning fat stores,” says Mosley. “One of the great benefits of ketosis is that it suppresses the production of the hungry hormone ghrelin, so you don’t feel greedy.”
This includes all carbohydrates, including healthy fibrous ones such as vegetables and legumes (chickpeas, lentils, etc.) and whole grains such as barley, oats, buckwheat, and rye. ..
Such a rigorous approach may not be suitable for everyone, but if you decide to lose stones, research shows that the best way to do so is to start with a low-calorie, low-carb diet. That is. , And gradually increase carbs and calories until you no longer lose weight.
And while a very restricted diet will help you lose weight quickly, the broader health risks cannot be ignored. Cricketer Shane Warne recently died on suspicion of a heart attack a few days after completing a rigorous detox diet.
Take a Mediterranean approach
“After losing weight, it’s a good idea to stick to a low-carb, Mediterranean-style diet rich in oily fish, nuts, vegetables, and legumes. This is the best long-term diet. Is shown. Mental and physical health, “says Mosley.
For nutritionist Rhiannon Lambert, a Mediterranean diet has the added benefit of being able to get lost in a conversation about weight loss. How happy are you
Sitting on a regular Sunday roast with your family and enjoying social interactions that are closely related to the Mediterranean lifestyle may be more effective than staying at home in cruel situations. “We have a good study that more social interactions around meal times are also healthy for you.”
In contrast to Mosley’s rigorous approach, Lambert prefers a holistic approach to sleep, bowel health, and how you eat. When it comes to weight loss, she prefers to go slowly and steadily without affecting your set weight-the level at which your body decides whether to grab or burn fat.
“Remember that you are an individual. Did you lose a lot of weight to reach this point? Did you put stones? What is your job? What is your relationship with food?”
Lambert’s concern is how can you lose weight and lose weight if you are not in a good place to eat.
Sometimes it’s about being realistic about your goals.
“It’s easy to pick the lowest number in your life and aim for it. The problem is that you were young at the time and now have less muscle mass. Second, there are hormonal fluctuations. Your body. Is intended to change. “
Maintaining a calorie deficiency is one of the most ubiquitous advice on weight loss. However, according to Lambert, the calorie content of food labels is about 30 percent inaccurate. “And it’s based on a calculator 120 years ago.”
Not all of us absorb calories in the same way. “Because we are unique people, someone could absorb all 100 calories in a pack of potato chips. Someone else might absorb 70 percent.”
Count the quality of calories
In her book, The Science of Nutrition, she explains that it is about the quality of food, not just the amount of energy it contains. “Avocado toast is more nutritious than cheese sandwiches, but it has more calories,” she says as an example. So make sure that the calories you consume are in the form of healthy Whole Foods.
Try changing the carbs you eat from white to brown. “Try bulgur wheat and quinoa, or another rice.” Lambert recommends further incorporation of pulses and legumes containing iron, fiber, and protein. “Aim for the recommended amount of 30g a day. In the UK, we’re hitting only 17 grams.”
The higher your fiber intake, the lower your risk of tummy fat. The reason is not completely understood, but studies show that people who consume a lot of fiber have more types of gut microbiota, which influences how foods are processed and other biochemical reactions, thereby weight. It may affect the reduction.
But warn Lambert, don’t do it overnight. Build your way slowly so that your stomach gets used to the amount of fiber. “Try porridge instead of white toast in the morning. If you don’t have the time, weetabix, shredded wheat, or overnight oats are the best choice.”
Hydration is also important. Lambert recommends 6-8 glasses of water a day. This will reduce your thirst. However, be careful to avoid extra calories in fruit juices and milky white drinks.
“If your goal is to reduce body fat, you are better off drinking black coffee with a small amount of milk than a latte.”
Rethink alcohol
Similarly, reducing alcohol affects your waistline. Men and women between the ages of 55 and 64 are the age group most likely to drink more than the recommended weekly dose of up to 14 units of alcohol. That routine half-bottle with supper isn’t doing anything in favor of middle-aged people.
“It’s easy to consume an extra 250-350 calorie meal, depending on whether the glass of wine is small, medium, or large,” says Lambert. “Many of my clients use it as a stress relief tool every night, so encouraging them to drink moderately and only on weekends is still a big achievement.”
Saving your favorite nipples on Friday and Saturday nights will improve sleep on weekdays, improve digestion, and improve food metabolism.
Sleep deprivation can also affect the body’s regulation of the hormones ghrelin and leptin, which are thought to be central to appetite. Ghrelin promotes hunger and leptin contributes to satiety. In one study, men who slept for 4 hours had increased ghrelin and decreased leptin compared to men who slept for 10 hours. This may explain why sleep-deprived people tend to reach for high-fat, high-calorie foods as well. Most adults should aim for at least 7 hours of uninterrupted sleep per night.
Adopt a healthy routine
Take the time to check your habits and see if they help or prevent you from losing the weight you want. Do you eat frequently while consuming TV and other media? Careless eating can easily lead to overeating.
One of the qualities Lambert recognizes for people of stable weight is setting meal times. “They are often breakfast eaters, probably sitting at the supper or choosing the right one on the go. They probably maintain hydration and maintain bowel health. They maintain their intestinal health. It’s much less stressful and you can sleep better. “
So while you might want to think that limits are the only way to shift these unwanted pounds, you can make a difference by rethinking the big question.
“Ask yourself how you feel when you eat food. Are you satisfied with your feelings of fullness? Once you master the things that can change your life.”
The best exercise for middle school students to lose stones
“Evidence suggests that people who exercise regularly can maintain weight loss, because higher muscle ratios increase metabolism and increase calorie consumption, but because exercise makes you feel better. You’re less likely to have bulimia nervosa or depression, “says physiotherapist Katie Napton.
“Fat itself can cause inflammation and joint pain (because it releases cytokines, the body’s inflammatory response as well as increased load). Losing fat ultimately relieves joint pain and makes it more It will be easier to exercise. Working now means that you will be healthier, more active and able to maintain a healthy weight in the next few years. “
strength training
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