These lifestyle changes can help you get off the stalemate and start to lose weight in time for your summer wardrobe.
Warm weather and the bright summer sun are back in full force. This is also the time to be in shape for shorter skirts, sleeveless tops, and bikinis. These are my top tips for getting slimmer and looking better this season.
1. Increase your intake of protein
We can suffer from mood disorders, memory loss or increased cravings, insomnia, weight gain, low metabolism, sleep disturbance, muscle loss, and weight gain if we don’t eat enough protein. Many patients are actually eating too many carbs and too little protein when they first come to see me. When we eat enough protein, it can stimulate the activity of many of the hormones that control our appetite and fat burning.
Men’s Journal editors recommend that serving size should be equal to the width of your palm. This is at least three times per day, and twice as often for snacks.
The bottom line:To speed up the signal to your brain that you are full, I recommend eating the protein first. This simple change can make all the difference.
2. Balance your meals
This is something we hear all the time. However, it is an important step to curbing cravings, curbing your appetite, and losing body fat. At every meal and snack, you should eat low-glycemic carbs and healthy fats. At lunch and dinner, non-starchy vegetables should take up two-thirds. Because of their effect on appetite-controlling hormones, healthy fats like avocados, olive oil, nuts and avocados make us feel fuller and more satisfied. This helps to curb cravings and help us lose weight if we consume the right amounts.
3. You can enjoy carbs later in your day
A serving of starchy carbohydrates should be consumed once per day, or twice daily for men. For highly active people, you may need to increase the amount. Choose low-glycemic carbs like sweet potatoes, squash, sweet potatoes, and quinoa. For better appetite control, eat starchy carbs at lunch and dinner instead of breakfast.
Breakfast should consist of eggs and whey protein smoothies. Researchers published a study in the Journal of the American College of Nutrition that found that people who ate eggs for breakfast felt more satisfied and ate less calories, carbohydrate and fat for lunch. This simple trick will help you achieve hormonal balance, which will allow you to eat less and not crave food.
4. Time your meals
Try to eat three to four times a day and have your meals at the same time every day. The body responds well to structure and will eat according to a set schedule. Regular eating will reduce the likelihood of binging. Some people prefer three large meals and two snacks while others like four to five smaller meals.
5. Break your fast
Avoid eating within an hour of getting up and eat within three hours before going to bed. You can eat a light meal or snack before you go to bed.
6. Change your pre- and/or post-workout diet
You can maximize your fat-burning potential by avoiding high-sugar foods prior to exercise and eating within 45 minutes after finishing a session. Post-workout meals and snacks should be low in fat, but can contain more carbohydrates. Try a whey protein smoothie with small amounts of juice, fruit, and protein powder. But no almond butter, flaxseed oil, or flaxseed oils. This will replenish the glycogen lost during your workout. You can even opt for a top-quality product.Post-workout drink addition to whey protein isolate
7. Increase your fiber
Fibre slows down the sugar flow in our bloodstream. Fibre reduces insulin levels and provides steady energy. It helps to eliminate toxic estrogen from our bodies. Too much estrogen can cause a condition known as “Embolization Syndrome” in both men and women.Estrogen dominanceIt can cause toxic fat gain, water retention and bloating, as well as other health problems.
The bottom line:For optimal digestion, I recommend you consume between 35 and 40 grams of fiber per day. If you need to supplement this amount, you can use a fiber supplement. For optimal digestion, check out my article about selecting the best fiber-rich foods.
8. Prioritize your sleeping hours
Experts agree that seven to eight hours of sleep is the ideal amount. However, some people might need more sleep than others. Your cortisol levels and hunger hormones rise when you don’t get enough sleep. This causes an increase in insulin which in turn increases belly fat. Also, you will notice a decrease in your appetite controlling and fat-burning hormones.
The bottom line:You’re probably getting enough sleep if you don’t wake up and feel awake when you wake up.
9. Get a good nights sleep
A recent National Sleep Survey revealed that more than half of respondents said they are morning people and have higher energy in the morning. Only 41 percent reported being night owls. Evening people were more likely to suffer from sleep apnea and insomnia than morning people. They also had a longer time to fall asleep.
Hormonal imbalance can be caused by staying awake until the early hours. It increases cortisol, decreases Leptin, and depletes growth hormone. This can cause us to eat more, and it can also affect our metabolism. The second half of your sleeping is when cortisol naturally starts to rise — a slight boost at 2 a.m.; another at 4 and a peak at 6 a.m. You’re missing your most peaceful sleep if you don’t get to bed at night.