Starving yourself is a silly way to go about losing weight that will only have short term effects. In the long run, starving yourself will decrease your metabolic rate meaning you will gain weight at a greater rate as soon as you go back to eating normally. Starving yourself is a dangerous way to lose weight. In fact, starvation can lead to major physiological disturbances. It can lead to a variety of health problems including dehydration and muscle loss. By starving yourself of food, you’re depriving your body of essential nutrients. The best solution to weight loss is to control long term insulin levels. We can do this by focusing on the quality of the food you’re eating, not just the quantity.
It is far more important to focus on food quality rather than quantity. Counting calories can become monotonous and at times difficult if you are eating out or aren’t able to weigh your food. On top of that it is also pointless. Not all calories are created equal, so as said, focus on food quality and quantity tends to take care of itself. That being said, it can be a good idea to familiarize yourself with some sort of food tracker to get a general idea of the foods you’re eating. Keeping track of your food for a short period makes you more aware, which has proven to lead to healthier food choices.
Yes. But exercise control and restraint. When losing weight by restricting carbohydrates and therefore controlling insulin levels it is in fact beneficial to have one higher carbohydrate meal once a week. This meal, which will spike insulin levels for a short period will help to reset weight loss hormones that are slowed by prolonged lower carbohydrate intake and help to increase your thyroid function which controls metabolic rate.
It may seem counter intuitive but this “refeed” meal has many weight loss benefits. It may feel like you are cheating on your diet but it will keep your metabolism high, skipping this meal will make your metabolism and weight loss slower over time.
In some circumstances a protein supplement may be useful. If you are vegan or extra active a protein supplement may come in useful as protein needs tend to be higher. For the general population, a protein supplement is not necessary. We don’t need as much protein as we think. If you are consuming a palm sized piece of animal protein for 3 main meals, then you will be consuming adequate protein for your daily needs.
The number of macronutrients you should consume depends on a variety of factors that include your age, activity level and current eating habits. Since studies have shown that low carb diets are superior to low fat diets, it’s a good idea to focus on your carb intake. For most people, 20 – 50g of carbs per day will produce the greatest weight loss without affecting metabolic rate.
Eating before bed can lead to an array of issues including weight gain and an outright inability to fall asleep. If you feel you need something before bed opt for something that had a good balance of fats and protein. Avoid high sugar foods. Upon digestion, sugar will provide your body with substantial energy. Not ideal if you’re trying to sleep. Below is a list of foods that make an ideal pre-bed snack.
Not only will these snacks keep you satisfied, most fats and proteins contain the amino acid Tryptophan which research has shown produces serotonin, helping promote sleep.
Yes. Contrary to popular belief, eating healthy is a lot more affordable than most people think. By utilising farmer’s markets and slow cooking cheaper cuts of meat not only can you make amazingly nutritious and tasty food, you can also slash the price of your food bill. You don’t have to always buy lean cuts of meat, buying fattier cuts and slow cooking them with lots of vegetables is a good way to naturally implement portion control and control your budget.
The biggest reason people fail to keep the weight off is because their weight loss generally comes from extreme forms of dieting which aren’t sustainable. Weight gain occurs because of bad habits and poor food choices. Sustainable weight loss needs to be the result of a lifestyle change, not 12 weeks of crash dieting.
>No, but you can optimise hormones that make it easier to lose belly fat. Contrary to what infomercials may tell you, there’s no such thing a spot reduction weight loss. Fat loss is a complete body experience that depends upon your genetics, gender and age. Belly fat storage is the result of high cortisol levels for a prolonged period. By reducing overall stress, we are able to help the body lose belly fat.
Ultimately it depends on your level of consumption. Alcohol contains a few weight gain risk factors that are dependent on the amount of consumption. In moderation, alcohol is less of a risk for weight gain than for those who consumes alcohol more regularly. If you do need to drink favour red wine and light spirits. Avoid beer and sugary mixers like coke at all costs.
A reduction in calories alone won’t help you reach your full weight loss goals. The quality of those calories is far more important that how many you eat. Additionally, going several hours without it will make it more likely that you will over indulge at your next meal. Those who eat less meals per day tend to eat bigger meals and increase their chance of overeating. 3 to 4 meals a day is optimal for weight loss.
Probably less than you think. Scale weight, particularly for men can fluctuate greatly. Weighing yourself every 10-14 days is enough. Since many factors (food, water weight, dehydration) contribute to the accuracy of the scale, its best to keep it consistent, so weigh yourself around the same time of day when it does come to weigh in time.
Saturday and Sunday represent about 30 percent of the week, so splurging this often will derail weight loss attempts. It’s easy to cancel out five days’ worth of healthy eating with a weekend food fest. Consistency is key.
This is a myth that needs to be put to bed. A better way to think about this is that the first meal of the day is the most important domino of the day. The first meal you put in your mouth creates the greatest hormonal response and sets you up to either store fat through the day or mobilize and burn body fat. Completely avoiding carbs and eating protein and fats keeps insulin levels low and allows growth hormone and cortisol to mobilize body fat stores for fuel so that you burn them throughout the day. Also, if you are someone that isn’t naturally hungry in the morning, that’s fine, have your first meal later. As long as you’re not eating later than 10.30am, that’s fine. If you eat later than this, it can influence your lean muscle mass so it’s beneficial to have your first meal before 11am.