We’d all love to have a secret pill for weight loss, but unfortunately, nothing like that exists. Even with medication losing weight is not magical. Typically it takes a lot of work. It took a while to gain it and unfortunately, it will take a while to lose it. There’s no reason to lose hope though. That means it’s essential to figure out a plan that’ll not only work short term but long term as well. In addition to making the right decisions and deciding to get healthy, it’s vital to find a weight loss plan that works. We discuss a weight loss method that has worked for many in the Body Reboot book. The book outlines how a high-fat, low carb diet known as the ketogenic diet has transformed many people’s bodies and minds. Combined with the tips discussed below, the keto diet can help you lose weight and get healthy. No, it won’t be easy, but a diet that’ll help curb your appetite, taste delicious, and give you more energy doesn’t sound so bad, now does it?!
Get More Sleep
WebMD puts it well when they say that sleep is nutrition for the brain. Without it and you’re more likely to make mistakes, and that’s not good for anyone who is on a diet. Get more sleep, and you’ll be more likely to succeed! WebMD also offers some excellent advice on how to get more sleep if you’re struggling to get enough every night.
Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s.
The basics are pretty simple:
Shut down your computer, cell phone, and TV at least an hour before you hit the sack.
Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.
Create a bedtime ritual. It's not the time to tackle big issues. Instead, take a warm bath, meditate, or read.
Stick to a schedule, waking up and retiring at the same times every day, even on weekends.
Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine can stay in your system for 5 to 6 hours.
Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.
Cut Out Carbs
As we mentioned earlier, going on a low carb and high-fat diet has many benefits, one being losing weight! If you’ve been “addicted” to carbs for a while now, you may want to try something new. Many people aren’t even aware they’re hooked on the bad carbs until they cut back on them. CBS News discusses a recent study that found that people on a low carb diet burn extra calories, and that’s not all! You may want to give the keto diet a shot because it can help you lose weight and make healthier decisions as well!
Researchers found that among 164 adults in a weight-loss study, those placed on a low-carb, high-fat diet burned more daily calories, versus those given high-carb meals. On average, their bodies used up 250 extra calories per day over 20 weeks.
The researchers estimated that over three years, that would translate into an additional 20-pound weight loss for an average-height man.
“This study refutes the conventional thinking that it's only calorie-cutting that matters,” said senior researcher Dr. David Ludwig. He is co-director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital.
Instead, he said, the source of those calories may make the difference in whether your metabolism “works with you or against you.”
According to Ludwig, the findings support a theory called the “carbohydrate-insulin model.” The premise is that diets heavy in processed carbs send insulin levels soaring, which drives the body to use fewer calories, and instead store more of them as fat.
“Our study suggests that you'll do better if you focus on reducing refined carbohydrates, rather than focusing on reducing calories alone,” Ludwig said.
Eat Fat to Burn Fat
Yes, you read that correctly. By now you probably already understand that the keto diet is a high-fat diet, which means you can’t be afraid to eat fat. The more fat you eat, the more likely your body will become a fat burning machine. Of course, it’s important only to eat when you’re hungry and not overeat when you don’t need to. Livestrong elaborates more on this crucial topic:
Most of the fat that you eat — especially if you want to lose weight — should come from unsaturated sources, both monounsaturated (MUFA) and polyunsaturated (PUFA), Glassman says. Why?
These good-for-you foods (like fish, seeds, nuts, leafy vegetables, olive oil, and of course, avocados) pack tons of nutrients. Besides removing LDL cholesterol from arteries and promoting a healthier heart, unsaturated fat can help you burn fat big time without cutting calories.
A 2009 study in the British Journal of Nutrition, found that participants who consumed the most unsaturated fatty acids have lower body-mass indexes and less abdominal fat than those who consumed the least.
HIIT exercise is excellent for weight loss, and it’s a suitable exercise to do while on the keto diet. Short bursts of intense activity are more comfortable for a body to handle while on a ketogenic diet, and it just so happens HIIT also is effective for weight loss! Combined both are quite the duo! VeryWellFit explains how HIIT works and also how it helps aid weight loss.
Smart exercisers use high-intensity interval workouts for weight loss. Why? Because high-intensity interval training (also called HIT or HIIT) really works when you want to slim down. Even scientific researchers have found that HIT training for weight loss really works.
Intervals are simply short periods of time. When you do an interval workout you alternate short periods of hard work with short periods of easier work. The cycle of work/rest is repeated several times in the course of an interval workout.
Researchers who have studied high-intensity workouts have used different interval lengths and have found success with different interval types. In several recent studies, exercise physiologists used work intervals that lasted two minutes, followed by rest intervals lasting three minutes. The cycle was repeated five times.
2 minutes hard, then 3 minutes active rest x 5 cycles
You can adjust your intervals if necessary. The general rule of thumb is the shorter the interval time, the more intense it should be. But remember that intensity is the key, not duration. So, longer intervals are not necessarily better because you can’t work as hard for five minutes as you can for 20 seconds.
Breathe Before Eating
Sounds simple enough, am I right? There’s a reason why breathing before eating is so important. It gives you a moment to collect yourself before overeating. Take a few deep breathes and you may change your mind about eating that extra slice of pie, or any pie at all. Health discusses why taking a moment to refocus before eating is vital below:
We continuously breathe without thinking about it, but recent Spanish research showed that relaxed, controlled breathing can effectively reduce cortisol levels. Before each meal, take a few minutes to sit comfortably in a chair, and spend a few minutes focusing on breathing, slowly and deeply, in through your nose and out through your mouth. You may be amazed how quickly this technique can help relieve muscle tension and shift your mindset.
Walk After Eating
It makes sense why Health also recommends walking after a heavy meal. It could shift your metabolism and also help you feel better if you happened to overindulge!
Whenever possible, try to build in a brisk 15-minute stroll after meals. A recent study from George Washington University found that this habit helped normalize blood sugar levels for up to three hours after eating. Can’t fit in 15 minutes? Go for 10, even just breaking a sitting pattern and getting your blood pumping can shift your metabolism. A post-meal walk can also serve as a little time to unwind, clear your head, connect with nature, or catch up with a walking buddy all of which can help reduce feelings of stress.
It’s true that there are many ways to lose weight, but it’s important to do it the right way and keep the weight off. You can do that on the keto diet, and we’d like to help and support you as you develop better eating habits. Right now we're currently giving away free copies of the Body Reboot book. We desire to increase awareness about unhealthy habits and help people lose weight and get healthy! Cover the cost of shipping, and we’ll send a copy to your door FREE. Go over to this page to see if there are any copies left.
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Discover how to activate your body's “Reboot Switch” that flips on a fat burning inferno so you can finally get healthy and achieve your weight loss goals!