Happy Healthy Weight Week! Let’s celebrate this week devoted to optimal health and fitness with four tips to help you kick-start your weight loss goals. The good news? We’re not going to talk about diets! You probably already know what you should be eating. We’d rather share simple-to-implement strategies that you can pair with your personalized nutrition plan, starting right now.
- Intermittent fasting. This kind of fasting does not require drinking a lemon juice and cayenne concoction, nor do you need a pricey juicer. Just string together a few more hours of not eating in a 24-hour period. This has nothing to do with what you eat. It’s all about when you eat. According to Authority Nutrition, intermittent fasting can be a solution for people trying their best to become healthier. Some popular patterns include:
- 24-hour fast – Once or twice a week, eat nothing for a full 24-hour period. Most people find fasting from dinner to dinner the easiest.
- 16/8 method – Restrict your eating to an 8-hour period. That can be from noon to 8 p.m., or any segment that fits into your schedule. For the remaining 16 hours, eat nothing.
- The 5:2 diet – For people who need a little something to chew on, choose two non-consecutive days of the week in which you eat only 500 calories in a 24-hour period, eating normally the other 5 days.
- Short bursts of athletic intensity. Add high-intensity interval training to your existing fitness routine. Short bursts of giving it everything you’ve got deliver huge fat-burning results. Your metabolism speeds up, and you build muscle, increase energy, age more slowly and sleep better. All it takes is a few 20- to 60-second bursts of intense effort in your 30-minute walk, run, swim or bike ride.
- Get more sleep. Contrary to what you might think, staying in bed longer won’t make you fat. Research proves that people who get less than seven hours of sleep each night are heavier, gain more weight over time, and have a harder time taking it off than people who sleep for nine hours. Longer sleepers are less susceptible to genetic influences on body weight. Genes control your energy use, glucose metabolism, and perception of fullness, so even if you eat the same number of calories as your friend, if you’re not logging enough sleep time, you lose less fat than they do. Well rested = weight loss!
- Lower stress. Even if you follow tips 1-3, if your stress levels are consistently high, you won’t lose weight, and you might even gain more. Surges in adrenaline, coupled with bursts of cortisol, encourage your body to store fat. You feel hungrier and reach for quick energy from high-fat and sugary foods to reduce your tension. Over time, your muscle mass decreases. Yoga, meditation, volunteering, or your favorite hobby support your healthy weight because they tamp down your stress levels.
Why not kick this week off right and try just one of these tips? At a minimum, we could probably all do with a little less stress in our lives, right?
To learn more about the fitness and health living, check out the exercise science program at Globe University.