As a nutritional expert I get asked one question all the time…”what’s the secret to lose weight?” My answer; ‘There’s five secrets, but you have to keep doing these five things for at least 6 weeks to get weight loss.’ And, there not really secrets.
Step one; You have to build muscle to increase you metabolism. Simply put, you need to lift weights or do exercises that help build you muscle. You also need to eat more protein as muscle is built with amino acids in protein.
Step two; Do high intensity, interval training. I commonly call this burst training or surge training. It means go as hard as you can for 30 seconds, then rest 30 seconds. Research has shown this type of exercise is far superior than low intensity, long duration exercise (like walking on a treadmill for 30 minutes)
Step three; Eat more fiber. You can supplement or you can increase fibrous foods (like beans, lentils, apples, peas, citrus fruits, oats or flax seeds). Fiber helps to fill you up and helps to bind toxins in your digestive tract. A good ‘secret’ is to eat and apple right before each meal…you’ll find you eat less and will make better choices!
Step four; Sleep more. Research has shown that you need more sleep to help with the body changes of exercise. those who slept more lost more weight.
Step five; Handle your stress. This is the most difficult of all the steps. Stress leads to increased cortisol hormone which inhibits weight loss. So as much as possible reduce your stress to lower your cortisol levels. Secret of stress busting? Get adjusted regularly and do vibration therapy! Turns out the nerve stimulation and vibration helps to lower the cortisol levels in your body!
Now you know the secrets…what are you waiting for?