With the New Year just around the corner, the pressure is on to make weight loss resolutions (you probably won’t keep them). But what if you instead just make a few tweaks? Doctors say the most sustainable weight loss methods are the ones you can actually do and enjoy. With that, we collected the 5 simplest ones that doctors say are effective, and they will help you lose visceral fat from your waist, dangerous fat that can squeeze your organs and take years off your life. Continue reading.
Ilana Muhlstein, MS, whose 2B Mindset has helped thousands lose weight in a sustainable and healthy way, has some top tips to help you lose weight, which are well outlined in her book You Can Drop It. One of its core principles is Water First. Writes Muhlstein:
“The simple fact is that most people don’t drink enough water throughout the day, even though it’s a secret weapon to losing weight and feeling better overall that really shouldn’t be a secret. For me, water is really the switch to a whole approach to weight loss. your weight Why?
It keeps you full—so you’re less likely to have cravings, overeat at meals, and allow temptation to overtake your thoughts. This is important, because it works like a nutritious voice of reason, helping you make better decisions throughout the day. Here’s one way to describe it: Take a 16-ounce water bottle in your hand and notice how it naturally feels heavy. That really shows the point that water adds a pleasant weight to the stomach, which gives you a sense of calm and satisfaction before eating your food, which also helps create a healthier relationship with food.
It helps you lose weight. A study published in the American Journal of Clinical Nutrition showed that drinking more water reduced weight after three months. And those who drank half a liter of water lost 12% (or 4 pounds) more than the group who didn’t. Another study showed that drinking half a liter of water 30 minutes before each meal resulted in a 44% greater weight loss rate.
It helps to calm our hunger and calm the rumbling in our stomach. So if you claim you’re ‘starving’ and the first thing you see is a donut, you don’t want your eyes and mouth to say, ‘Doughnut!; You want them to say, ‘Water First!’ Drink some water, and you’ll take advantage—preventing you from eating something you don’t necessarily need or want.
You should drink half your body weight in ounces at least every day. Your weight in pounds ______ ÷ 2 = ______ daily minimum goal in fluid ounces.* For example, 180 pounds ÷ 2 = 90 ounces, which is just three 2B Mindset water bottles!
Try to drink 16 fluid ounces/480 milliliters before each meal (even before your morning cup of Joe!). You will soon see that the more water you drink, the more weight you may lose.”
Make sure your plate has more vegetables than others. Says Mulhstein: “‘Veggies Most’ works because of all the benefits that come from vegetables. Packed with fiber, they help keep you feeling full and partly help with greater results in weight loss. A 12-month randomized controlled trial was published in The European Journal of Clinical Nutrition shows that eating more vegetables leads to greater hunger satisfaction, meaning it makes people feel less hungry (weight loss is related to the number of calories coming from vegetables). So the more vegetables the more vegetables people eat, the greater the weight loss results they see. Another study published in the American Journal of Clinical Nutrition showed that advising people to eat large amounts of low-calorie foods such as vegetables and soups is a weight loss strategy a more successful body than advising or ang many to block their parts and focus. on less food.
When we eat foods high in fiber, it makes us feel fuller for longer, but it also helps reduce our body’s insulin spikes, so we can burn fat. Not only that, but eating fiber has many other health benefits, including lowering our blood sugar, improving our gut microbiome and lowering cholesterol (just to name a few),” says Dr. Ritu Saluja-Sharma MD. “The American Heart Association recommends eat 25-30 grams of fiber per day, and there are significant health benefits to consuming more than that. Unfortunately, the average adult in the United States only consumes 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 each day. Try to eat more whole grains, rather than refined grains.”
Weekend warrior syndrome is real—exercising a few times a week won’t undo the damage from sitting all day (although any exercise is obviously better than none). “We know that spending long periods of time inactive is unhealthy and is a risk factor for chronic diseases, such as type 2 diabetes and heart disease,” said Joe Henson, PhD, research fellow at the University of Leicester. “Similarly, the amount of fat deposited around our internal organs can also predispose us to these diseases. Using MRI techniques and physical activity monitors, we have shown that the more time spent being inactive, the stronger the association with fat levels internal and higher abdominal. This is especially true if long periods of sedentary behavior are not interrupted. Our findings also suggest that reaching the target of 150 minutes of moderate-intensity physical activity by the UK government may offer some protection against the harmful effects of prolonged sedentary time.”
Chronic inflammation is a complex response, often described as a cascade of reactions in the body–including weight gain. Here’s a (very) basic breakdown of what’s going on, according to 14-Day Anti-Inflammatory Diet author Jeff Csatari:
“Something invades. As mentioned before, this can be anything from pathogens (viruses, bacteria, parasites) to physical trauma (cuts or bruises, sprains, burns, even frostbite) to hypersensitivity (allergies). There are many pathways for chronic inflammation For our purposes, lifestyle: Food, etc.
The immune system responds. If you remember high school science, the body produces white blood cells (leukocytes) in response to a perceived threat. Certain leukocytes can produce molecules called cytokines, which act as messengers that say, “Hey, we need some inflammation here, stat.” The body goes into full attack mode with its inflammatory response. Blood is the primary delivery system for all of these substances— – which is why inflammation can be rampant.
The Bad Guys of Chronic Inflammation go to work. The body continues to respond to “attacks,” which in our case are the continued consumption of pro-inflammatory foods, weight gain, sedentary behavior, and rampant stress. Because these lifestyle issues are chronic, the body continues to respond with inflammation. The result is chronic, low-grade inflammation that eventually damages tissue (the walls of the arteries around the heart, for just one example).”
To reduce it, avoid five types of foods that cause inflammation, including, according to doctors at Houston Methodist: Red meat and processed meat, including bacon, hot dogs, luncheon meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries. Soda and other sugary drinks.
