Are you trying once again to lose those final 10 pounds? We totally understand. As a matter of fact, half of women state that they gain back whatever weight they have been able to lose within six months. And over twenty five percent have dieted more times than they can count. Well, get prepared to stop the endless yo-yo. Finally, science has devised a groundbreaking and simple losing plan for permanent weight loss. We checked in with some of the field’s leading experts and reviewed the most recent research in order to provide you with the critical information that you need in order to reach your weight loss goals for good.
Get your fat to burn fat.
It’s true that the flab you have can help you lose weight. How does that work?
Just like food has more than one type of fat, so does your body. The bad stuff that you really want to get rid of is white fat. Brown fat, which is a second kind, actually burns calories. According to Aaron M. Cypress, MD and assistant professor of medicine at Harvard Medical School and Joslin Diabetes Center, there are brown fat deposits in the bodies of as many as 80 percent of all adults. He says that the reason why this good type of fat is so powerful is due to it being loaded with mitochondria, which is the parts of cells where heat is generated. When it is activated, just two ounces worth of brown fat is able to eat up to 20 percent of the calories in your body.
One of the best things you can do to get brown fat into gear is exercise. Scientists at Dana-Farber Cancer Institute at Harvard University conducted a study and found that a hormone called irisin was released by working out. This hormone converts white fat into brown fat. To increase the burn, exercise for at least thirty minutes five days per week.
Take Vitamin D
When you take vitamin D on a daily basis it can help you lose weight. The University of Minnesota conducted a study that found that individuals who started on a weight loss program with a high level of vitamin D was able to lose more weight compared to those not getting a sufficient amount of this vitamin. There has been other research that suggests that vitamin D seems to boost leptin effectiveness. This hormone signals to the brain that you are full. Since it is hard to get vitamin D from food, assistant professor of medicine Shalamar Sibley, MD, states that it might be necessary for you to consume a vitamin D3 supplement. Currently many recommend a daily dose of 1,000 international units.
Get in the right mood for losing weight
You are not really in the mood for dessert, however your friends are having it, and they are trying to convince you to join in. So you order tiramisu. Unfortunately, what you have just committed is sociotropy, which is better known as people pleasing. This is a form of behavior that can cause you to gain weight. Men and women in a recent study who experienced negative emotions on a regular basis such as anger, anxiety and guilt, and were disorganized and impulsive, had a tendency to weigh more than more even-keeled individuals. According to Julie Exline, a Case Western Reserve University associate professor of psychology, when it comes to people-pleasing measures, women score slightly higher compared to men. That is due to the fact that men are taught to be assertive. However, women have been socialized to see relationships as valuable and to be nicer, basically. We are more inclined to agree with what everyone else wants to do, including having dessert. If you are feeling under pressure to gorge, let your friends know in a polite but firm way that you feel fine and aren’t hungry for anything else right now, adds Exine. Stand your ground and your friends will finally get the message.
Take away your license for splurging
There is often a catch-22 that you need to contend with. When you do something healthy, such as consume a low-calorie meal, it can have a tendency for you to be less likely to do your exercising and more likely for you to gorge on food later. That is due to a phenomenon that scientists refer to as licensing. It occurs when we are feeling we have earned the right for being self-indulgent. According to associate professor of marketing Kathleen Vohs from University of Minnesota’s Carlson School of Management, a majority of individuals have a tendency of wanting to balance out things. So whenever we do something good for our health, that frequently requires us to exert plenty of self-control and discipline, we like following that up with something that allow us to indulge ourselves.
So what’s the best way of losing your license for overeating? By being alert to this fact that making good choices can end up triggering bad behavior. So the next time you are facing temptation, think about a time when you were unable to resist. According to recent research, you will have a tendency to want to improve on what you did previously.
Chew on it
A majority of us eat fast, by chewing each bite only a couple of times. We end up eating more than we realize. If you slow down, you will also slim down. A study conducted recently found that individuals who chewed every bite at least 40 times consumed nearly 12 percent less compared to those only chewing 15 times. The longer we chew, the less ghrelin our bodies produce. This is a hormone that increase appetite. It also result in more peptide hormones being produced, which are though to help curb hunger. Dr. Cypess explains that chewing appears to stimulate the gut to produce appetite-suppressing peptide hormones. In addition, the more chewing you do, the more thoroughly your food is broken down. That might release nutrients more quickly into your blood and provide your brain with more time to register you being full. From this point forward, focus eating at a slower pace at all of your meals. In between bites, put your fork down and work up to chewing each mouthful of food 40 times.
Outsmart your appetite
If you have a craving for chocolate, don’t blame it on not having enough willpower. As it turns out, a physiological reason explains why it’s so hard to resist cupcakes, french fries and ice cream. Our bodies have been wired for craving rich food. According to studies, the taste of fat gives us the munchies through triggering a chemical release that is similar to what drug addicts experience. According to senior research scientist Eric Stice, from the Oregon Research Institute, some individuals are hypersensitive to food. They find certain foods to be orgasmic, like chocolate cake, so they have a tendency to overeat them.
The trick is to check your appetite and keep it there through avoiding any foods that may make you lose your self control. Stice says it can be difficult to do when mouthwatering choices are surrounding you. However, one thing that might help is using the technique of mindful resistance. If you feel tempted to eat a scone along with your Starbucks coffee, rather than think about how tasty it will be, tell yourself how beneficial it will be to your health to have a healthier heart or smaller waist from not eating it. Stice says that doing that will change your brain through strengthening the part that helps you with your resistance and weaken the area that makes you view treats as rewards.
Also, you should eat healthy foods all through the day in order to maintain a high level of glucose, which provides your body with fuel, so that you feel satisfied and energized. It will also be easier for you to resist having cravings if you snack on nutritious options like whole-grain bread with peanut butter, low-fat yogurt, vegetables or fruits. A recent study shows that it helps us to control our impulses when we eat on a consistent basis.
Go back to nature
It is more likely that you will stay slim if your window includes a view of a park, water, hills or your street out to one of these things. A study was conducted in North Carolina that showed that counties that had more natural amenities, which included lakes and mountains, had lower rates of obesity. Assistant professor Stephanie Jilcott Pitts from East Carolina University, says that just being outside can be calming and healing. For example, research has shown that individuals have a tendency to be happier when they walk outdoors compared to indoors. They feel less exertion while striding faster compared to when doing it on a treadmill. Walking outdoors also curbs cravings in addition to calories. There was a study that showed that people who ate chocolate on a regular basis and who took a 15-minute brisk walk consumed about half less of their favorite treat compared to those who didn’t walk. So do your workouts outdoors. Find a nearby park and go there to hike, run or bike if your neighborhood isn’t good for exercising in.
Make your cells pudge-proof
You can get flabby from sitting around. That isn’t surprising. However, no matter what you believe, lack of exercise isn’t the only culprit. In fact, lying or sitting down might help to speed up the production of fat in your body.
According to researchers, when lounging in a chair or on a sofa, we exert force onto our cell. This causes them to get more stretched out and flab is generated. Clinical professor of pathology Richard Atkinson, MD, from Virginia Commonwealth University say, if you are chained to your desk each day for at least eight hours, then you need to take some action. At least once every one, get up and walk for five minutes. Walk around the office or go speak with a coworker instead of just sending an-email. Walk back and forth as you are speaking on the phone. Dr. Atkinson says that even just standing uses a lot more muscles compared to sitting down. While you are watching television, do jumping jacks or jog in place during the commercials. The short exercise bursts can help you with burning 148 calories per hour so that your cells are kept slim instead of flabby.
Drink green tea
This brew is healthy and acts similar to a diet drug but without any negative side effects. Numerous studies have shown that drinking green tea on a regular basis can help you lose weight. The weight loss is due to EGCG, which is a compound that reduces fat absorption, according to a Penn State research study. According to Joshua D. Lambert, PhD, the study author and assistant professor of food science, green tea also increases how much fat is eliminated by your body.
According to experts, it can help you to lose weight if you drink 3 to 5 cups of green tea per day.
Beat the fate of your weight
First of all the bad news: seventy five percent of Americans have the “fat gene” that is associated with having a 20 to 30 percent greater risk for obesity. However, that doesn’t necessarily mean your fate is to be heavy. A British review recently found that your genetics can be trumped by exercise. People who are physically active who also have fat gene have a 27 percent less likely chance of becoming obese compared to couch potatoes with the gene. The active individuals did just one hour at least of moderate to strenuous exercising per week. Aim to do 5 hours per weeks (2 days of strength training and 3 days of cardio)to rev your weight loss results up even more.