Dangerous crash diets may lead to short-term weight loss, but dropping extra pounds for the long haul can be trickier.
Attaining a new shape does mean adhering to some old advice small, steady changes in eating and exercise habits are still the best predictors of lasting weight loss, experts say. But that doesn’t mean dieting needs to be boring.
A few smart tricks incorporated into a healthier lifestyle can help. Here are some fresh tactics for shaving pounds, including a few that put a new spin on the tried-and-true.
Processed foods danger!
“If you’re trying to lose weight, it’s very, very difficult to do so with processed foods,” said, because they have so many carbs, sugars and hidden ingredients.
Diet it right with Carbs!
As low-calorie as all those salad veggies are, without carbohydrates, they do nothing to knock down levels of the hunger hormone ghrelin, which tells the brain when to eat. Villacorta recommended carb-containing foods such as fruits, grains, pasta and bread.
Maintain strict sleeping schedule:
Those who sleep less than five hours a night have a 73 percent chance of becoming obese. By getting between five and six hours, those odds plummet to 27 percent.
Breathe before breakfast!
The best time for an aerobic workout is before breakfast. This is when your insulin level should be its lowest, and therefore the energy for the workout has to come from fat.
Whenever insulin levels are elevated which is nearly most of the rest of the day, fat stores are protected and cannot be used for energy
Don’t overdo exercise!
Exercising for more than 45 minutes or so may stimulate the production of cortisol, a stress hormone, which can lead in turn to fat production.
By splitting one 60-minute workout into two 30-minute sessions, you’ll “turn your body into a fat-burning machine,”
The effects of being sedentary throughout the day say, by sitting in a cubicle for eight hours can’t always be overcome by going to the gym after work. Instead, fitting in some light physical activity such as a brisk walk or some jumping jacks during the course of a day, termed NEAT (Non-Exercise Activity Thermogenesis), can actually end up burning more overall calories.
By “cycling” your calorie intake throughout the week, you can expedite weight loss by tricking the body’s own fat-preservation methods.
For example, if your target calorie intake is 1,500 calories a day, you would eat 1,200 calories on Monday, 1,500 on Tuesday, and 1,800 on Wednesday, and then repeat.This helps to override the body’s natural starvation mechanism, tricking it into greater fat loss.