Start now to lose weight safely by following these 10 tips!
Not able to get rid of your love handles? Here are the ten best ways scientifically proven to help you out!
It’s not a secret anymore: it’s not the fat that turns into fat, but excess sugar that turns into fat! Indeed, high consumption of sugars, especially fructose, is linked to an increase in adipose mass. Even worse, this is THE leading cause of metabolic problems such as insulin resistance, type 2 diabetes, high blood cholesterol and increased blood triglycerides.
It’s not because it does’nt taste sweet that it’s good. Enriched flour, white rice and pasta are examples of carbohydrates to avoid, or to eat very sparingly.
To learn more about the effects of sugar, here are some reading:
– Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans
– Greater fructose consumption is associated with cardiometabolic risk markers and visceral adiposity in adolescents.
– The Relationship of Sugar to Population-Level Diabetes Prevalence: An Econometric Analysis of Repeated Cross- Sectional Data
– Consumption of sugar and sugar-sweetened foods and the risk of pancreatic cancer in a prospective study1,2,3
2- MORE proteins
Proteins have a superior satiety effect to carbohydrates, which will push you to eat less during the day (up to 400kcal!). Also, ingesting protein at each meal helps reduce sugar cravings, increases protein synthesis (preservation of muscle mass, which is essential during a weight loss), in addition to increasing the metabolism of 80 to 100 calories per day.
Aim for 0.7g to 1g of protein per pound of body weight. For example, a woman weighing 120 lbs should consume between 90 and 120 grams.
For more information on proteins, read these research:
– Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.
– Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance.
– The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.
– A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations1,2,3
3- Fat: Do not run away from this nutrient!
Fat is essential to your weight loss, in addition of being necessary for the absorption of several vitamins. Of course, I am not talking about trans fats that are definitely to be avoided, but saturated fat, monounsaturated and polyunsaturated.
I know, this fat has a bad reputation… But when you take a closer look at studies, it is not as harmful as we can think … In addition of being necessary for proper operation of several hormones, more and more studies debunk the impacts of this bold disease heart. In fact, saturated fat consumption is not associated with increased cardiovascular disease. In contrast, a high consumption of refined carbohydrates is much more harmful to our health than saturated fat.
To learn more about saturated fat, read these research:
– Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease.
– Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome
This fat is good for your hearth by increasing your HDL (good) cholesterol while lowering your LDL (bad) cholesterol. Nuts, olive oil and avocado are excellent sources of monounsaturated fats.
This fat has amazing effects on your health. Composed among other omega 3, 6 and 9, it is the omega-3s that are to prioritize. Among its anti-inflammatory potent, here are some other benefits: reduced risk of cardiovascular disease, promotes lipolysis, supports the proper functioning of the thyroid gland, promotes healthy brain function, increases basal metabolism, a moisturizing effect on the skin and so on so much!
To learn more about polyunsaturated fats, read this research:
– Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults.
– Dietary fish as a major component of a weight-loss diet: effect on serum lipids, glucose, and insulin metabolism in overweight hypertensive subjects.
– Combined effects of aerobic exercise and omega-3 fatty acids in hyperlipidemic persons.
– Relationship between fat cell size and number and fatty acid composition in adipose tissue from different fat depots in overweight/obese humans.
Omega-3s are found in fatty fish such as sardines, tuna and salmon. I also recommend the consumption of a quality supplement that can be found in specialized supplements store. Aim for a minimum of 2 to 3 grams per day.
4- Weight lifting
Prioritize the major muscle groups by doing multi-joint movements such as the deadlift, squat, lunges, etc. With a load equivalent to 75% -80% of your maximum repetition, do your max repetitions with a short rest of 30 to 60 seconds. Repeat 3 to 5 times. This will bring sufficient stress to promote the secretion of testosterone (needed for fat loss) and by increasing your basal metabolic for the rest of the day.
5- High-intensity interval training
No more hours spent on the bike, the readmill or the elliptical! Stop wasting your time. In addition to increasing your cortisol levels (thus decreasing your testosterone, a powerful fat burner), low-intensity aerobic training also promotes muscle catabolism (remember, less muscle mass = less calories burned). Instead, opt for short intervals at high intensity. This will increase the calories you burn and you will benefit from the “after burn effect”, which is the number of calories burned after the exercise.
Next workout, try this, either on the rowing machine, treadmill or spinner: 10×30 seconds at near maximal intensity with a 30 to 60 seconds rest. Precede your workout with 5 to 10 minutes of warm-up and hop, in 20 minutes, job’s done!
Sleep more and you will weigh less. Indeed, there is a linear relationship between the duration of sleep and loss of body fat. Here is why. First of all, when we are tired, our brain gets into “reward” mode. He’ll want quick energy to overcome this fatigue … Result? Hello sugar craving and snack rich in sugar and fat! This is not all. Sleep deprivation increases the level of ghrelin, the hormone that increases appetite and decrease of leptin, the satiety hormone. A lack of sleep is also pro-inflammatory, causing an increase in cortisol and insulin both leading to fat storage and insulin resistance.
Here are some tips to improve the quality of your sleep. Close all electronic devices (cell phone, computer, TV …) 1 hour before sleep. Do not sleep next to these devices, unless they are turned off. Try to establish a routine: go to bed and get up at the same times. Avoid caffeine after 14h. By turning off lights 1 hour before going to bed, your body will go into “sleep mode” by releasing melatonin, the sleep hormone. Finally, reserve your bedroom only for sleeping and sex.
To learn more about the effects of lack of sleep, read this research:
– Increased impulsivity in response to food cues after sleep loss in healthy young men.
– Partial sleep deprivation and energy balance in adults: an emerging issue for consideration by dietetics practitioners.
– Acute sleep deprivation increases serum levels of neuron-specific enolase (NSE) and S100 calcium binding protein B (S-100B) in healthy young men.
– Acute sleep deprivation increases portion size and affects food choice in young men.
7- Drink water
In addition to the essential physiological functions that bring a good hydration, a study has shown that drinking 500ml of water before each meal increases the weight loss of 44% compared to those who did not drink, by eating less during the meal. Also, consumption of 2L of water a day can increase basal metabolism of 100kcal.
Drink at least 2L of liquids per day. To help you reach this amount, always keep a bottle of water with you. You don’t like to drink? Make it less boring by opting for sparkling water!
For more information on the effects of water consumption, read this research:
– Water-induced thermogenesis.
– Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults
8- Caffeine (coffee, green tea)
Good news for coffee lover, your favorite drink help you to lose fat! Precisely, caffeine stimulates the nervous system by sending a signal to the fat cells to degrade, to be then used as energy. In scientific term, this is what we call lipolysis. In addition, studies also show an increase in basal metabolic rate ranging from 3 to 11%.
Prioritize caffeine intake in the morning or before noon, to make sure to not affect your sleep.
To learn more about the effects of consumption of caffeine, read this research:
– Effect of caffeine on the metabolic responses of lipolysis and activated sweat gland density in human during physical activity
– Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans1,2,3
– Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers
9- Eat spicy
Spice up your meals! Capsaicin, the chemical that gives the sensation of burning that is found in most hot peppers, could have interesting effects on our bodies. In 2014, a meta-analysis came to the conclusion that a daily consumption of capsaicin help in weight management, simply by eating less. Also, like caffeine, this compound promotes fat oxidation (lipolysis), as well as increasing the basal metabolic rate.
Feel free to spice up your plate with either hot peppers, your favorite hot sauce or hot spices!
For more information on the consumption of spicy foods, read this research:
– Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data.
– Acute Effects of Capsaicin on Energy Expenditure and Fat Oxidation in Negative Energy Balance
Make fibers your friend. Indeed, even if our bodies do not digest them, their benefits on our health are significant. In addition to maintaining digestive health, fiber (especially soluble) has many important functions:
– Blood sugar control;
– Maintaining a good cholesterol level;
– Strengthening the immune system;
– The reduction of inflammatory factors;
– Management of body weight due to the feeling of fullness they provide. The result? Weight loss by eating less!
Aim for a minimum consumption of 25g for women and 35g for men, knowing that the optimal consumption is around 45g. Here are some excellent sources of fiber: Fruits and vegetables, legumes, oat bran (or wheat), chia seeds, flax seeds.
For more information on the effects of fiber consumption, read this research:
– Obesity, Diabetes, and Gut Microbiota The hygiene hypothesis expanded?
– Carbohydrate Digestibility and Metabolic Effects1,2
– Health benefits of dietary fiber.
Be aware that fat loss does not happen overnight. When you want to lose weight, arm yourself with patience. Avoid especially drastic diets that make you lose 5 to 10 pounds per week … Remember that your main goal is fat loss, not water or muscle mass, which is very often the case in these diet! And if none of this happens to overcome the resistant fat deposits, CONSULT this article: 5 alternatives to liposuction.