The power of the mind
It is important to change your mindset when embarking on a lifestyle change. It should be about exercising or eating healthy because you want to do it instead of feeling like you have to.
For example, a study in the International Journal of Obesity found that motivational intervention therapy is extremely effective at promoting weight loss.
Developed by researchers from the University of Plymouth and the Queensland University of Technology, Functional Imagery Training (FIT) teaches people to visualize how they are achieving their weight loss goal and what will allow them or experience what they are currently unable to do .
“Most people agree that losing weight requires eating less and exercising more, but in many cases people are simply not motivated enough to take this advice – as much as they may agree with it,” explains Dr. Linda Solbrig.
“So FIT comes into play with the main goal of encouraging someone to develop their own ideas about what changes will look and feel like to them, how they can be achieved and maintained, even when challenges arise.”
Click here to view FIT motivational videos.
Reset your metabolic clock and be on your way
According to the University of Colorado Boulder, studies show that almost every tissue or organ in the body has an internal timing device that dictates when we secrete certain hormones, how our heart and lungs function throughout the day, the cadence of our lipid metabolism, and sugar and more.
The university is working to create a blood test that will determine these individual body clocks.
“If we understand each person’s circadian clock, we may be able to tell them the optimal time of day to eat, exercise or take medication,” says senior author Christopher Depner.
In the meantime, Harvard Medical School suggests boosting your metabolism by adding high-intensity interval training to your normal routine, increasing your protein intake, and doing weight training.
After interval training, your metabolism can stay at full speed for up to a full day; while combining adequate protein intake with building muscle mass through weight training can also give a boost.
“You can manipulate your metabolism to some extent,” said Dr. Chih-Hao Lee, Professor of Genetics and Complex Diseases at Harvard TH Chan School of Public Health. “It’s often a small change that can help you burn more calories. This, along with a healthier diet and adequate exercise, can give people the extra boost they need to lose weight and maintain their weight. “
Diet supplements can also help increase your protein intake. IsoWhey Complete is a formulated sports supplement that can be used either as a meal replacement to aid weight loss or as a general protein supplement. It’s gluten-free, contains no evil, but is full of health-promoting vitamins and minerals. In addition, IsoWhey offers a variety of training videos that can be made from home.
Sleep well, lose pounds
New research from the Chinese University of Hong Kong has found that going to bed late and sleeping less than five hours a night can increase the risk of obesity.
More than 130,000 participants were included in the analysis, with bedtime at midnight or later being classified as “late night”.
“Compared to bedtime between 8:00 p.m. and 10:00 p.m., late bedtime was associated with general obesity and abdominal obesity, especially among those who went to bed between 2:00 a.m. and 6:00 a.m.,” the study found.
Researchers said the results suggest that staying awake at night may suppress the secretion of melatonin, which has been linked to an increased risk of obesity and cardiovascular disease.
Change your diet
Choosing healthier foods is an important step in improving your lifestyle.
As Health Direct notes, “Carrying extra weight increases the risk of developing chronic diseases such as heart disease and stroke, type 2 diabetes, and some cancers. If you are over a healthy weight, just a few pounds can reduce the risk of health problems.
“To lose weight, you must be physically active and follow a healthy eating plan with only enough nutritious foods and drinks to meet your energy needs.”
His tips for losing weight are:
- Swap foods high in fat, sugar, and salt for foods from one of the 5 healthy food groups
- Cut down on take-out
- Eat regularly and plan ahead with healthy snacks
- Choose smaller portions
- to have breakfest
- Enjoy a wide variety of dishes
- Eat a lot of fiber to keep you feeling full
- Eat more vegetables
Before choosing any meal replacement shakes, do some research as many are filled with sugar and carbohydrates.
IsoWhey Complete has a 5-star health rating and contains no added sugars, just the natural sugars found in whey protein. This is important for people trying to lose weight to break the sugar cycle by quenching their cravings with less sugar but still delicious options. This becomes a sustainable solution that doesn’t feel like a victim.
It is not a complete diet substitute, so it is recommended that you only replace a maximum of two meals a day with IsoWhey Complete plus a healthy, low-carbohydrate meal and snacks.
It can also simply be added to your normal daily diet instead of breakfast as a smoothie base or to prepare healthy snacks such as bliss balls.
Presented by IsoWhey.