Giving up sweetened beverages like juice, soda, and even “healthy” sports drinks is one of the simplest and most effective ways to lose weight, says Holly Rilinger, a Nike Master Trainer and author of Lifted: 28 Days to Strengthen Your Body, Focus Your Mind, and Elevate Your Spirit. “Don’t drink calories; drink water,” she says. “Save your calorie-packed drinks for when you really want them—like at a party or celebration.” These are the 9 sneaky signs you’re drinking too many calories.
Our body is a cohesive unit, a complex system, not just individual parts. Everything has to be working harmoniously for things to be balanced and correct-like your weight. Studies have shown that even just a little bit of sleep deprivation over the short time frame of 4 nights results in increased insulin resistance, and essentially ages the metabolism 10-20 years in that time frame. The fat cells sensitivity to insulin dropped by 30% to levels usually seen in people who were obese or diabetic. By getting the right amount of sleep, you’re doing more than just resting your body-you’re ensuring that all systems are go, and that you have the best chance possible to succeed at losing weight.
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Protein is one of the vital macronutrients. Hormones, enzymes, hair, nails, muscles, etc. are all made of protein. So, include protein in all your meals. Best sources of protein are fish, eggs, chicken breast, turkey, nuts, seeds, mushroom, soy, lentils, legumes, milk, cheese, and tofu. Get creative and include these ingredients in your breakfast, lunch, and dinner so that you get an adequate amount of protein from whole foods. If you have a busy schedule, you can also drink protein shakes.
“I refer to sleep as the third pillar of weight loss,” Dr. Apovian says. “Receiving fewer than seven to nine hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin.” Sleep deprivation also torpedoes your impulse control, making it less likely that you will stick to healthy food choices and portion sizes the following day, she adds. This is just one of the 50 things your doctor wishes you knew about losing weight.
Lunch and dinner should always always always include loads of vegetables. Salads, lightly steamed or slowly baked at low heat is best. Fruit is a good option to include in your breakfast or as a snack. Try not to have more than two pieces a day due to the fructose, and avoid having fruit after a meal or on a full stomach because it can ferment in your stomach. Fruit is actually best enjoyed on an empty stomach, and I like to have a citrus-y type fruit such as grapefruit or orange in the morning before breakfast.