\n<\/p>\n
The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn\u2019t know already, insulin is the main fat storage hormone in the body.<\/p>\n
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. It is not uncommon to lose up to 10 pounds<\/strong> (sometimes more) in the first week of eating this way, both body fat and water weight. This is a graph from a study comparing low-carb and low-fat diets in overweight\/obese women.<\/p>\n The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry. <\/strong>Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.<\/p>\n Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.<\/p>\n Protein Sources:<\/strong><\/p>\n The importance of eating plenty of protein can not be overstated.<\/p>\n This has been shown to boost metabolism by 80 to 100 calories per day.<\/p>\n High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day\u2026 just by adding<\/strong> protein to your diet.<\/p>\n Make sure that everything you\u2019re eating is whole<\/em> \u2014 as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium \u2014 something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh: that means filling up on fresh fruits and veggies, whole grains, low-fat dairy and lean protein.<\/p>\n When it comes by buying snacks, a \u201clow sodium\u201d product has to be 140mg or less per serving \u2014 so if you\u2019re REALLY in a bind, you can follow that guideline for what to put in your card.<\/p>\n Start your day with a cup of coffee. Caffeine is a natural diuretic and<\/em> an excellent source of antioxidants, which protect your cells from damage. You can have up to 400mg \u2014 about a Venti Starbucks coffee \u2014 daily, according to the 2015 Dietary Guidelines for Americans.<\/p>\n Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.<\/p>\n Plain and simple: We just don\u2019t <\/em>feel full by liquid calories in quite the same way as we do real food<\/em>. <\/strong> Drinking a juice or caramel-y coffee drink, for instance, won\u2019t make you feel full the way eating a bowl of veggie-and-protein packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee and tea drinks and alcoholic beverages. If you consume one of each of those beverages during the day, you\u2019ll have taken in at least 800 extra calories by nighttime \u2014 and you\u2019ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)<\/p>\n It\u2019s a one-time investment you\u2019ll never regret. Here\u2019s why: Strength training builds lean muscle tissue, which burns more calories \u2014 at work or at rest \u2014 24 hours a day, seven days a week. The more lean muscle you have, the faster you\u2019ll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you\u2019ll soon see a rapid improvement in your physique.<\/p>\n It can actually help you cut back on calories. That\u2019s because the compound capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body\u2019s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What\u2019s more, eating hot peppers may help slow you down as you eat, since you\u2019re less likely to wolfed ow that spicy plate o\u2019spaghetti (and stay more mindful of when you\u2019re full). Some great ones (with additional benefits): Ginger, turmeric, black pepper, oregano and jalapenos, all of which are flavor top-trends for 2017!<\/p>\n As funny as it sounds, sleep deprivation may make you fat \u2014 and not just because you\u2019re susceptible to cases of the late-night munchies (although there\u2019s that too). There\u2019s tons of research that demonstrates getting less than the desired amount \u2014 about 7 hours \u2014 of sleep per night can slow down your metabolism. Plus, when you\u2019re awake for longer, you\u2019re naturally more likely to nosh (you\u2019ll physically feel hungrier!) So don\u2019t skimp on your ZZZs, and you\u2019ll be rewarded with an extra edge when it comes to shedding pounds quickly.<\/p>\n Loads of research demonstrates people who log everything they eat \u2014 especially those who log while <\/em>they\u2019re eating \u2014 are more likely to lose weight and keep it off for the long-haul. Start tracking on an app like MyFitnessPal when the pounds start sneaking up on you. It\u2019ll help you stay accountable for what you\u2019ve eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it\u2019s written out in front of you.<\/span><\/p>\n Don\u2019t get me wrong \u2014 exercising at any time is good for you. But evening activity may be particularly beneficial because many people\u2019s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you\u2019ve stopped moving. What that means for you: You\u2019re less likely to go back for seconds or thirds. Plus, it\u2019ll help you relax post meal so you won\u2019t be tempted by stress-induced grazing that can rack up calories, quickly. <\/em><\/p>\n You can take one day \u201coff\u201d per week where you eat more carbs. Many people prefer Saturday.<\/p>\n It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.<\/p>\n But only<\/strong> this one higher carb day, if you start doing it more often than once per week then you\u2019re not going to see much success on this plan.<\/p>\n If you must have a cheat meal and eat something unhealthy, then do it on this day.<\/p>\n Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones.<\/p>\n You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days. Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.<\/p>\n \u00a0<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":" Cut Back on Sugars and Starches The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you…<\/p>\n","protected":false},"author":1,"featured_media":14205,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-posts"],"_links":{"self":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/12771","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/comments?post=12771"}],"version-history":[{"count":0,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/12771\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media\/14205"}],"wp:attachment":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media?parent=12771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/categories?post=12771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/tags?post=12771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Eat Protein, Fat and Vegetables<\/h2>\n
\n
Prioritize real, whole foods.<\/h2>\n
Know your limits with salt.<\/h2>\n
Go for that cup of joe.<\/h2>\n
. \u2026and skip sugar-y beverages.<\/h2>\n
Buy a set of 5-pound weights.<\/h2>\n
Eat spicy foods \u2014 seriously!<\/h2>\n
Go to bed.<\/h2>\n
Write it down.<\/h2>\n
Take a hike (or a walk!).<\/h2>\n
Optional \u2013 Do a \u201cCarb Re-feed\u201d Once Per Week<\/h2>\n