Based on recent research, we have chosen a scientists’ advice on how to lose weight without harming your health.
First advice. The ideal breakfast is from 7.30 to 8.30 am, experts from the American University of Loyola have proved. At this time, there is the most powerful release of cortisone – our hormone activity. Food, eaten within an hour after awakening, increases the speed of metabolic processes to 20% throughout the day. Ideally, breakfast should consist of protein foods (lean boiled meat) and slow(complex) carbohydrates (porridge, grains, seeds, wholemeal bread). Smartly losing weight method means keeping the body healthy and maintaining the ideal body shape, not just a rapid weight loss.
American nutritionists have analysed the diet of several hundred people, watching them for a year. For those who have been skipping breakfast, hunger hormone’s secretion, a tendency to overeating and obesity increased. Those who made decent time for the morning meal demanded less caloric food over a day and craved less at night.
And the ideal time for lunch is from 1 pm to 1:30 pm. The production of insulin increases by that time and blood sugar level gets lower. That is the most suitable time for carbohydrates intake.
Smartly losing weight is the second tip. Don’t be obsessed with quick ways of losing weight. It’s better to attempt losing 10% of your body weight. This plan will surely help to improve the well-being and reduce the risk of obesity-related diseases. Remember: the body weight that you’ve lost within a day wasn’t fat, but water. And beware of diuretic components in slimming teas or supplements or any diet, if you’ve lost more than 200 grams of body mass a day. Regular use of diuretics would disrupt potassium-magnesium exchange, will cause legs’ muscular spasm, may trigger palpitations. It can be very dangerous, as Natalia Gridasova the psycho-endocrinologist warns.
The third tip. Entering the path of weight loss, be sure to keep the level of sex hormones and thyroid hormones under control. Weight problems arise in more than 50% of cases due to hormonal issues of 35 years old and over. So it is advisable to take tests for the hormonal profile once a year. Also, a rapid decrease in weight can lead to a violation of the production of estrogen and progesterone. Therefore, when choosing a slimming program, women should not be hampered by a gynaecologist’s advice.
The fourth tip. Look for the opportunity to move around and warm up your muscles during your daily routine. Additionally, wearing a pedometer allows you to track daily physical activity.
The Fifth tip. Spend more time outdoors. Recharging “sunny” vitamin D is another bonus. Specialists from the University of Minnesota have proved a link between obesity and a lack of this vitamin. Any weight loss program will be more effective if you walk more – ideally from 40 minutes to an hour per day which does not consider walks in the office.
Colonic irrigation helps to cleanse the body of toxins and harmful substances already accumulated in it. Smartly losing weight will then become even more beneficial.