Did you know that there are hundreds of thousands of people, right now, desperate to know how to lose weight fast? So often we feel completely alone on our weight loss journeys, but no. We are not. Have you also noticed that when you’re looking to lose weight, people come out of the woodwork to give you advice? Your colleague says the secret is to eat only one meal a day. Your best friend claims she knows exactly how to lose weight fast, and the cabbage soup diet will have you looking great in time for swimsuit season. Your mom says you don’t need to lose a single pound and offers you cake instead. Your doctor has been telling you for years that all you have to do to lose weight is eat less and move more.
But it’s not that simple… We’ve learned a lot since the days of counting calories and sticking to one meal or one food. We now know that everything from toxins in our environment to food sensitivities, hormones, emotions, stress levels and more can change the size and number of our fat cells – and the size of our clothes. . To help you fit into those pants you’re wearing and maintain your weight, here’s a research-based weight loss tip you can live with – without starving yourself, eating only at odd times of the day, or without impacting your social life.
The real trick to losing weight fast: Ending the blood sugar roller coaster
It’s day one of your new healthy lifestyle and instead of reaching for your usual microwave sandwich, you grab a piece of fruit and a granola bar with your morning coffee and head out the door. But, in the middle of the morning, you sense that an accident is brewing and you nibble on cookies that you have found hidden in your office. Noon arrives and you are starving. You make your way through that salad in record time, feeling hungry with a sense of accomplishment. Mid-afternoon rolls around and you’re so tired you can barely keep your head out of your desk. You fight the sugar cravings and eat another fruit instead. Dinner can’t come early enough. The weeks pass like this and you feel tired, irritable and haven’t lost a kilo. What is the problem ?
You’re on the blood sugar roller coaster!
When you eat a meal or snack that is high in sugar and carbohydrates and low in fat and protein, your blood sugar levels rise quickly. This stimulates the release of insulin, which is good because the sugar in the fruit, granola bar, and crackers you ate comes from the blood and ends up in the cells where it can be burned for fuel. However, a high insulin level accelerates the absorption of sugar into the cells, which leads to hypoglycemia.
Low blood sugar makes you crave sugar; it’s a protective mechanism so your blood sugar doesn’t drop dangerously low. It dates back to the time of our ancestors when food was scarce and the body could not be sure of its next true meal. When you restrict your calorie intake in an effort to lose weight, you eat low-fat, low-calorie, high-carb foods, your blood sugar levels skyrocket, insulin goes up, and then blood sugar goes down again, and that are the roller coaster that governs your cravings and slows down your efforts to lose weight. This same cycle occurs when you skip a meal.
As blood sugar rises and falls, insulin gradually rises to a new, higher baseline. As insulin rises, inflammation and weight gain are triggered. Other hormones also come into play, including leptin, which controls hunger, and cortisol, which is a stress hormone. The caffeine in the coffee you drank also raises cortisol, which has an indirect effect on this cycle, making blood sugar highs and lows worse. The longer you eat a low-fat, high-carb diet, the closer you are to developing insulin resistance, diabetes, and adrenal fatigue. It doesn’t take long before you feel sick, fat and tired.
Focus on nutrient balance instead of calorie counting
Protein, healthy fats and fiber are the key to getting out of this dangerous adventure. Each of these factors slows gastric emptying, which slows the rate of sugars in the foods you eat turning into sugar (glucose) in the blood. If you start your day with something high in sugar and refined carbohydrates like donuts, or even the natural sugars found in fruit, you are setting yourself up for a rapid spike in blood sugar followed by a drop. marked, resulting in a craving for more sugar to remedy the problem. Instead, start your day with a healthy meal that includes healthy protein, fats, and fiber, and you’ll get a slow, steady release of sugar instead of a spike, so the highs and lows never come. Include this power trio in several small meals and snacks throughout the day and watch your insulin levels and inflammation decrease as your cravings subside and your weight begins to fade.
The glycemic index of foods measures how much and how quickly a carbohydrate-rich food raises your blood sugar. The higher the glycemic index of a food, the faster and more the food raises your blood sugar. The truth is, we all want a treat once in a while, even when we’re on the healthiest diet. The glycemic index can guide you to the best choice for maintaining healthy blood sugar levels when engaging in physical activity.
When trying to lose weight, stick to leafy greens and other low-glycemic vegetables as your main carbohydrate source and avoid grains whenever possible, including oatmeal. Cereals are mostly carbohydrates and sugars, with only a little protein and fat. Unless you’re active enough to burn those calories right away, your body will store those sugars as fat within hours of eating them, and they’ll send you back on the blood sugar roller coaster.
Best Ways to Beat Sugar Cravings
Bitter foods beat sugar cravings, according to Ayurvedic medicine. Start your day with lemon water and drink it before meals to stimulate gastric juice and good digestion. Ann Louise Gittleman’s famous Fat Flush Cran-Water is another bitterness that not only reduces cravings, but helps melt away cellulite and balance cell pH.
If you take your breakfast on the go, a powerful smoothie made with a good quality protein powder will give you a great start to the day. Add whole coconut milk for healthy fats, which help boost energy, reduce cravings, balance blood sugar and make you feel full faster.
Eat fat to lose weight
The truth is out there and sugars, not fats, are the bad guys when it comes to weight gain. Eating protein and healthy fats is very important for weight loss and overall health. Healthy fats and oils decrease cravings and increase feelings of fullness after a meal, so the craving for dessert goes away. Healthy fats and oils are found in foods like avocados, coconuts, macadamia nuts, flax seeds, chia seeds, hemp hearts, grass meats and coconut oil. extra virgin olive.
If you really want to know how to lose weight fast, look at supplementation. Consider taking supplements with these two healthy fats:
Gamma-linolenic acid (GLA). This essential fat is often the most deficient fat in our diet. GLA boosts metabolism by activating brown fat, which in turn boosts your fat burning metabolism. GLA also increases serotonin levels, which can suppress appetite.
Conjugated linoleic acid (CLA). This essential fat was once abundant in our beef and dairy diets, when cattle were grass-fed. Now that most cattle are grain fed, our CLA consumption has dropped by an average of 80%. This essential fat sends the message to your body to burn stored fat for energy while preserving your precious lean muscle mass. When taken in 3000mg doses, this fat can also help firm loose skin, especially useful after weight loss when loose skin would normally be present.
Visualize your weight loss
A bonus trick to help you feel better and look better – as part of your daily exercise routine, practice walking meditation. Take a walk and practice deep breathing as you move, imagine oxygen entering the areas where you want to lose weight, hold the air for as long as you can before exhaling and releasing. When oxygen floods your fatty tissue, toxins are released more easily, resulting in easier and longer lasting weight loss.