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| Weight Loss Information from experts |
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Simple Summer Fat Attack!
Summer is about to be in full swing, and it's that time when everyone wants to look impressive in their "lack" of clothing. While I can't promise you that you'll achieve a fitness model body, I can at least give you some simple but important tips in achieving a leaner physique. Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts, so take that strategy and ACT on it. Stay motivated and consistently remind yourself of your fitness goal. Here are 11 basic tips to get you jumpstarted! 1. CUT THE SIMPLE CARBS. It's unfortunate that the majority of society is a "carb junkie." This especially applies to overweight individuals mainly because their bodies struggle with insulin sensitivity. Our body absolutely needs carbohydrates, but one has to learn to appropriately reverse the ratio of simple carbs (high glycemic) to complex carbs (low glycemic). Most importantly reducing total sugar intake. Having a positive ratio of complex to simple carbs will allow the body to regulate blood sugar levels, burn more fat as fuel, and ultimately lose more weight. 2. EAT SMALLER, MORE FREQUENT MEALS. Smaller, frequent feedings about every 3-4 hours prevents your blood sugar levels from spiking dramatically throughout the day. This helps your hormones stay in check, while regulating hunger as well. Ultimately, it helps elevate metabolism, it's easier on your digestive system, and it can eventually provide you with more energy throughout the day. 3. CONSUME MORE FUNCTIONAL FATS. Essential fatty acids, such as omega-6 and omega-3 consumed in appropriate ratios of 2:1 or better yet at 1:1 will allow the body to regulate your hormones, calm down inflammation, and stabilize blood sugar levels. This eventually leads to greater fat loss. So suck it up, and buy your fish and flax oils at your local health food store. 4. DOWN THAT WATER. Water is often overlooked, but it's the number one nutrient for our body to survive. Staying hydrated aids with digestion, curbs your appetite, and flushes our metabolic waste. Make sure to get in at least 64 oz per day. 5. INCREASE FIBER INTAKE. This nutrient keeps food moving along your gastrointestinal tract, and like water, it aids in flushing metabolic waste. It also helps maintain consistent energy levels, slows the rate of carbohydrate digestion, which stabilizes blood sugar levels. 6. ABSTAIN FROM ALCOHOL. Not only is alcohol estrogenic (negatively affects testosterone for men), can lead to fat gain, and has a whopping nutrition-empty 7 calories per gram, but it takes precedence over fat metabolism when introduced into the body. Alcohol actually shuts down the fat burning mechanism for up to 48 hours, so avoid it as much as possible. 7. SPICY METABOLISM. Incorporating a variety of spices in your foods such as curry, cayenne pepper, cinnamon and certain herbs may help boost your metabolism. Spices also help with stabilizing blood sugar levels. 8. COMBINE WEIGHT TRAINING WITH YOUR CARDIO. While aerobic activity may burn a great deal of calories, especially when maintained at a high intensity, you'll achieve greater success by combining it with resistance training. This is because proper resistance training stresses all of your muscles fiber types (Type 1 and Type 2). When you stress your muscles effectively, you either maintain and strengthen your current muscle mass or you even gain some. For every pound of muscle you gain it equates to 50 extra calories you can burn per day. So remember to hit the weights at least three times per week along with your cardio. 9. SLOW DOWN YOUR EATING. No one truly gets to sit down and have a nice relaxing meal nowadays, especially with our busy schedules. Learning and realizing to slow down the pace at which we eat prevents compulsive overeating and assists our digestion. It takes at least 20 minutes between the time you're full and when your brain actually realizes it. Slowing your eating will also allow you to enjoy your meal. 10. WATCH FOR FOOD ALLERGIES. Many people are allergic to dairy and wheat products. Being sensitive to these two food categories have been shown to cause weight gain. If you're consuming a diet high in refined foods, these sensitivities become more evident. This causes digestive problems such as bloating, stomach pain, and water retention. If you're not sure you may want to consider an allergy test. 11. GET YOUR ANTIOXIDANTS. Getting your daily dose of antioxidants from either a good multi-vitamin, a specific antioxidant supplement combination, or even a healthy combination of fruits and vegetables is important for combating toxins held in fat cells. Antioxidants such as vitamins A, C, E, polyphenols in green tea, etc. help your body reduce the time that toxins stay in your system. So there it is - 11 basic tips to help you achieve a healthier and leaner physique. It's never to late to take action. Have fun and enjoy the summer! Arnel Ricafranca
MORE RESOURCES: Today’s ‘Skinny Influencers’ Are Selling Something More Mind-Bending Than Weight Loss The New York Times Cheryl Burke on Her Recent Weight Loss TODAY.com Weight-loss drugs are spreading across the world The Economist Toronto fitness trainer shares 5 things that actually affect weight loss in South Asian women: ‘Rice, roti, curries…' | Health Hindustan Times Regina Castaneda, MD, on how hormone therapy may influence weight loss outcomes with tirzepatide Contemporary OB/GYN Obesity Rate Declining in U.S. Gallup News The New Weight-Loss Drugs Don’t Work for Everyone. Genetics May Explain Why Scientific American Arnold Schwarzenegger's Son Christopher, 28, Shows Off Massive Muscles After 30-Lb. Weight Loss E! News Obesity rates on decline in the last 15 years, meanwhile weight loss drug use on the rise ABC30 Fresno Lipodrene: What You Need to Know About The Weight-Loss Tablet That Millions Rely On Muscle & Fitness Adjusting to Daylight Saving Time, weight loss drug impact on US obesity rate | Health Watch fox61.com Order AI introduces smart diet tracking app to help with healthier restaurant ordering nutritioninsight.com Innovent, Lilly's mazdutide trumps Novo's semaglutide in head-to-head diabetes, weight loss study Fierce Pharma What do Rollerblades and Ozempic have in common? statnews.com Heart Benefits of Wegovy Extend Beyond Weight Loss, Study Shows The New York Times Andy Cohen Says He ‘Couldn’t Button’ Suits Before 25-Lb Weight Loss: ‘I Was Hoovering Food’ Us Weekly What comes next for Novo Nordisk? Pharma Voice Andy Cohen opens up about his body before 25-lb weight loss HELLO! Magazine Lizzo shows off dramatic weight loss: The fitness routine and diet that was the game-changer The Times of India Can weight loss lower blood pressure? News On 6 Arnold Schwarzenegger's Son Christopher, 28, Shows Off Massive Muscles After 30-Lb. Weight Loss E! News The Obesity-Drug Revolution Is Stalling The Atlantic GLP-1 drugs' heart health benefits not solely from weight loss: study Medical News Today Amy Schumer, 44, looks thinner than ever in short red dress after using Mounjaro to lose weight Daily Mail Lose 50 Kg In 3 Months, Win A Porsche? Chinese Gym's Shocking Weight-Loss Challenge Sparks Buzz NDTV Novo Nordisk Shares Fell 5.6% After President Trump Commented on Future Price Cuts for Weight Loss Drugs. Should Investors Be Worried? The Motley Fool Doctors: NC made the wrong decision about weight loss medication coverage | Opinion Raleigh News & Observer Even at a ‘Normal’ BMI, Belly Fat Raises Health Risks Everyday Health Recon: Lilly produces billions of weight-loss pills ahead of FDA approval; Philips gets FDA warning letter over issues at 3 facilities Regulatory Affairs Professionals Society | RAPS Can nicotine patches promote weight loss? Harvard Health China gym offers Porsche for losing 50kg in 3 months, charges US$1,400 entry fee South China Morning Post Indiana Gov. Mike Braun calls a special session to redraw the state’s congressional boundaries - PBS Meghan Trainor's Before And After Photos Highlight Incredible Weight Loss Transformation - The Blast Griffin Health Offers Free Weight Loss Virtual Presentations Valley Independent Sentinel 5 reasons we shouldn’t ‘compliment’ people who lose weight The Conversation Dr. Marc Siegel on weight loss drugs delaying gastric emptying: ‘One glass of wine feels like three glasses of wine’ Fox Business Arnold Schwarzenegger's Son Christopher, 28, Shows Off Massive Muscles After 30-Lb. Weight Loss Yahoo Weight-loss surgery may beat GLP-1 drugs for long-term results Washington Square News Weight loss alone not enough to boost men's fertility Medical Xpress Weight Management & Obesity Program (Adult) University of Michigan Health Arnold Schwarzenegger's son Christopher showcases his incredible muscles after weight loss transformation HELLO! Magazine Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) |
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