You’ve tried all the diets, and they worked. Until you stopped following them, then all the weight came back. Or, we’ve all been told “Eat less and move more”! Well, it’s not that simple. That is because losing weight is multi-factoral and most fad diets don’t educate you enough on the importance of the right type of exercise, sleep, hydration, supplements or the right combo of macros to be eating. They simply address the notion of eating less and exercising more. So what should you try next to lose the weight, keep it off, and incorporate into your lifestyle?
Lower your carb intake
Carbohydrates are the only macronutrient that humans do not need in order to survive and function properly. When you lower your carb intake, your body goes into ketosis and starts using your fat storage as fuel, resulting in a leaner physique.
Start by dropping your carbs each week. If you are eating 200g of carbs per day, lower that to 100g of carbs/day for a week, then drop it to 50g of carbs per day for a week. Eating less than 50g of carbs per day puts your body into fat-burning mode. Water binds really well to carbohydrates, so when you lower the amount of carbs you’re taking in, the water has nothing to bind to causing you to lose water weight as well.
If lowering your carbs seems impossible to maintain, try intermittent fasting. Intermittent fasting just creates a bigger gap between eating, also causing your body to go into ketosis. There are different intermittent fasting styles, but the program I would recommend is the 30-day system with Isagenix. At the start of the 30 days you can jump start your weight loss by incorporating a “9 day detox” within the first week and a half. This includes 4 fasting days within a 9 day period. When I bang out a 9 day detox my typical results are a release of 9lbs and 9 inches over my whole body*! With this fast start program on Isagenix, you fast for two days per week your first two weeks and then finish out the month with regular eating, keeping your carbs low and protein and fat higher. While fasting, you drink the Cleanse for Life four times per day, and have either Isagenix snacks, or little chocolates called Isadelights every hour in between to help curb those cravings and make you feel less hungry. Doing this helps detoxify your fat cells, making this type of fat loss permanent.
High intensity interval training has been vastly studied and is proven to be the most effective form of cardio. It helps to improve your VO2 max, as well as burns more calories in a shorter period of time even after you are done training. If you would like more information on why HIIT is so much more beneficial than steady-state cardio, read my blog on it here: https://nobaddays.biz/hiit-vs-liss/
Fish oil is probably one of the most underrated supplements on the market. However, there are so many benefits to taking it, including fat loss. According to the Journal of the International Society of Sports Nutrition, taking a fish oil supplement led to an increase in fat loss, as well as muscle gain. If you want that ‘toned’ look, you should take about 1g of fish oil per 1% of body fat. So if you have 20% body fat, you should be taking about 20g of fish oil per day. A good way to have your body fat percentage tested is to have a DEXA scan, go in a bod pod, or even have a trained professional use calipers. For more benefits of fish oil, read here: https://nobaddays.biz/omega-3-1-in-my-top-10-supplements-list-read-on-recipe-included/
Our bodies are made up of about 60-70% water, depending on the person and their body mass. That means staying properly hydrated is extremely important. It helps your body function better and flush out those toxins. Dehydration effects your performance, making you feel tired, weak, and sluggish. That doesn’t make for a good workout! Drinking just 16oz of cold water has also been shown to increase your metabolism by 30%, according to the Journal of Clinical Endocrinology and Metabolism. Imagine what a gallon per day can do!
Protein takes more energy to digest than carbs or fats, causing you to burn more calories. If you eat protein with every meal, it keeps you burning calories all day. Protein can also keep you full, which helps to prevent unnecessary snacking, and curb those cravings. If you are dieting, especially for a bodybuilding competition, eating enough protein can prevent muscle catabolism. You should be eating at least 1g of protein per pound of bodyweight if you exercise. For example, if you weigh 150lbs, you should be eating at least 150g of protein.
Supplements can be beneficial if you don’t abuse them. Fat burners are made up of herbs that raise your core temperature, causing you to burn more calories. They also usually contain caffeine, which helps to curb your appetite and get rid of those unhealthy cravings. Some of the more common ingredients are green tea, synephrine (found in mandarins and clementines, helps to increase your metabolic rate), capsicum (a plant that produces spicy fruits and seeds, helps with pain relief and weight loss), raspberry ketones and garcinia cambogia (both help with appetite suppression). However, when taking fat-burners you need to be careful of the side effects. You shouldn’t take them if you have heart problems or anxiety, as they may make them worse. Besides caffeine, my next favorite product is Isagenix fat burner called Natural Accelerator. Utilize caffeine prior to a HIIT workout to maximize fat burning and your natural accelerator around 2 snack times of the day to suppress the appetite and rev up the metabolism.
Surviving on little sleep should not be a badge of honor! In fact, not getting enough sleep is a sure way to keep the weight on no matter how hard you try in the other areas mentioned above. According to researchers at the University of Chicago, sleep deprivation for 4 days or more caused insulin sensitivity to drop nearly 30%. Insulin resistance as a result keeps the fat cells circulating in the blood stream causing the excess insulin to have to deposit it somewhere. Usually in all the wrong places. Sleep deprivation also cause the “Gremlin” hormone Ghrelin to be overactive the day after a bad night of sleep. This hormone is the one responsible for the grumbling hungry stomach. When Ghrelin is overactive it decreases our ability to produce Leptin (the hormone responsible for satiety). Therefore, we just want to eat more after a poor night’s sleep. To top off the bad news of poor sleep, if you don’t get enough deep restful zzzz’s your Human Growth Hormone (HGH) suffers as well. Since besides HIIT training and intermittent fasting this is the only other time you can produce it. Bad sleep = little to no gains in the weight room. Since muscle is the fat burning furnace you definitely want to make sure you are maximizing HGH.
Putting it all together!
Wake up and take your fish oil and eat a high protein breakfast (I recommend an Isalean Pro shake). Track your food intake throughout the day to make sure you are eating enough protein to sustain the level of exercise demands you are placing on it. Next, start to decrease those carbs and be mindful of hidden ones in the day. HIIT up to 3 times a week along with weight lifting to stimulate the muscle growth and increase HGH! Nutrient time your fat burners and protein pace throughout the day to maximize the metabolism. Eat every 3 hours. Fast once a week or try the 9-day system to really jump start a weight loss plan or get you off of a plateau. Finally sleep for at least 7 hours every night! You can’t make up for lost sleep, you either go 7 hours or you didn’t. Naps don’t make up for lost time.
*Results will vary depending amount of weight you have to lose and your commitment level to the plan. Results are not guaranteed.