If you want to lose a few pounds at the beginning of the year, Dr. CHRIS MOHR, Ph.D., is here with the fastest and safest ways to lose weight intelligently.
Fall asleep
In a 2017 study, published in Sleep, researchers manipulated their subjects’ rest to experience 60 to 130% of their total normal sleep.
Modest loss of sleep resulted in significant growth in food intake, with large numbers of calories from unhealthy foods, higher calorie density, and high amounts of sugar.
“TAKE SIMPLE SUGARS AND YOU’RE PRACTICALLY EATING AN ALARM CLOCK,” SAYS W. CHRISTOPHER WINTER, A SLEEP DOCTOR AND AUTHOR OF THE SLEEP SOLUTION .
Try to sleep more and better to prevent a lack of rest from adding inches to your waist. No matter how old you are, it’s a good idea to set a fixed time to go to bed and a time to get up, this also includes putting your devices – the big culprits behind poor sleep habits, Dr. Winter explains – away. of you.
Once you have established this schedule, work little by little to adapt to it, making small modifications of 15 minutes. In this way, you will not go crazy trying to fulfill it.
SWEAT
New research shows that HIIT training – short periods of intense cardiovascular exercise – increases weight loss, not because of the calories you burn during exercise, but because of the calories, you continue to incinerate when you’re done.
“INTERVAL TRAINING APPEARS TO CHANGE METABOLISM AND PROMOTE MANY MODIFICATIONS AT THE PHYSIOLOGICAL LEVEL THAT COULD PROMOTE LONG-TERM WEIGHT LOSS,” SAYS PAULO GENTIL, PH.D., CSCS PROFESSOR OF EXERCISE SCIENCE AT THE FEDERAL UNIVERSITY OF GOIÁS FROM BRAZIL.
Translation: interval training makes your body more efficient at burning fat via oxygen. But don’t associate HIIT with ‘hard’.
“ONE OR TWO DAYS OF HIGH-INTENSITY INTERVAL TRAINING IS ENOUGH – AND A MORE REALISTIC GOAL – TO INCLUDE AS PART OF A LONG-TERM PLAN,” SAYS BRETT KLIKA, CSCS, AUTHOR OF 7 MINUTES TO FIT .
Do not overdo it. If you’re new to training, raise the incline a few degrees for one minute two or three times during a 30-minute treadmill workout. If you are more advanced, try adding sprints on climbs or jump rope to your normal routine. It is not very hard. It’s fun. I promise.
MORE CHEW
Although much less sexy than protein, fiber has the same power of satisfaction. Foods rich in fiber take longer to digest, but they also tend to be high in water – like oranges, tomatoes, and grapes – and water helps you fill up, eat less, and lose weight. Also, they have to be chewed, which sounds silly, but consider how many tablespoons of peanut butter you can push yourself in the time you eat an apple.
The longer it takes to eat something, the longer the hunger hormones have to decrease, and you will have to eat less to feel satisfied. New research shows that eating vegetables with other high-fiber foods, like legumes and whole grains, can optimize the way your digestive system works and helps you maintain a healthy weight.
“HEALTHY INTESTINES HAVE A WIDE VARIETY OF BACTERIAL SPECIES,” SAYS JULIE MILLER JONES, PH.D., A FIBER RESEARCHER AT ST. CATHERINE UNIVERSITY.
The best way to feed and diversify these bacteria is to try to eat 38 grams of fiber, from a wide variety of foods such as vegetables, grains and fruits.
INCORPORATE FASTING
Having “windows” to eat works. Obese people who followed a 16-hour-a-day fasting program lost weight without counting calories, a 2018 study published in Nutrition and Healthy Aging found.
I have a friend who claims to be very happy by fasting for 16 hours and eating only during an eight-hour window. This is because he has stopped eating after dinner. Do not consume snacks or a glass of wine before bed. Not eating breakfast really makes you feel hungry at lunchtime.
That means you eat enough and are less likely to eat snacks throughout the day. I tell my clients that if they are good with the rules, try to set some limits on their mealtimes.
But if the idea of such a structured life makes you want to eat a whole pizza, focus on “the tough times” during the day. If you tend to hunt for leftovers after you leave the dining room table, make the hour after dinner calorie-free.
If you find yourself eating a snack at your desk at 4:00 pm, try to abstain until dinner. Locating and treating difficult times can offer the benefits of intermittent fasting without having to be a slave to the clock.