When you try to start a diet, only questions come to mind. Should I remove carbohydrates? Should we reduce lipids? Chocolate is food …
When you try to start a diet, only questions come to mind. Should I remove carbohydrates? Should we reduce lipids? Can I eat chocolate? Is it bad? How bad are juice cleansers actually? Should you increase aerobic exercise or muscle training? At the starting point, I was buried in doubt and felt a little beaten.
Let’s start with the basics before worrying about these details. Have you ever heard the analogy of “big stone”? A teacher literally filled a bottle with a large stone. But without gravel, adding sand, and finally water, space wasn’t completely filled. Also, it was impossible to fill the bottle when the last big stone was put. In other words, to get the most out of something, you should start with the big guys.
This concept is also very important in the diet world. After all, many people “fail” on a diet because they pay attention to the details without paying attention to the existence of the big guys. If you give up bananas and gluten, stop drinking milk and alcohol, and your calorie intake exceeds your calorie consumption by 1,000kcal, you won’t lose weight. The same is true for workouts and overall lifestyle.
Women’s Health visited Dr. Fatima Cody Stanford, MD, a doctor of medical pediatrics at Harvard Medical School and an obstetrician at Massachusetts General Hospital, who taught them five rules to follow if you want to lose weight.
“It ’s best to adopt these basic rules all at once. If it ’s too difficult to do all at once, take a step-by-step approach. Let ’s move on. ”
1．Eat mainly high-quality natural foods
There are as many stars as there are diets that promise a number of diet effects, but Dr. Stanford admits only “high-quality meals with low-fat protein, vegetables, whole grains, and fruits.” “It ’s important to always choose healthy ingredients. The more unprocessed, the better your body is.”
What’s more, according to a study published in an American clinical nutrition journal, switching from a moderate protein diet to a protein-rich diet can reduce fat by a factor of two. A journal of the American Dietetic Association also reports that increasing fruit and vegetable intake can lead to weight loss. Anyway, “only natural foods as much as possible”
2．Move more in and out of the gym
If you’re sweating at the gym, you can’t say it’s active. Dr. Stanford points out that more effort should be made throughout the day. A study published in a clinical nutrition journal in the United States has shown that no matter how hard you work in the gym, the longer you sit, the more you gain weight. The US Department of Health and Human Services currently recommends medium to high-intensity aerobic exercise and strength training twice a week for at least 150 minutes once a week.
Sleep deprivation and weight gain are closely related. “Regular and quality sleep is important,” says Stanford.
4．Match sleep time and wake-up time to circadian rhythm
“When” to sleep also affects weight, so it is not enough to sleep enough. “The body wakes up when it ’s bright outside and wants to sleep when it ’s dark. If this pattern is disturbed (such as during night shifts), the path of the brain that regulates weight is disrupted, leading to weight gain.” According to the results of a study from the University of Colorado, calorie consumption drops by 12-16% if the schedule is changed suddenly. According to Dr. Stanford, the amount of weight gain and obesity increases as you fall outside of your normal schedule, so it is important to be as consistent as possible in bedtime and wake-up time. If you hit a shift that requires an all-night shift, try to make up for the other four rules.
5．Not too much stress
It’s certainly not as easy as it sounds, but if you want to lose weight, now is the time to incorporate mindfulness and meditation.
“Everyone is stressed if they are alive, but chronic stress can cause weight gain, so anything should be kept to a minimum.” A study published in an obesity journal that compared stress levels to weight showed that people with high levels of the stress hormone cortisol had a thicker waist, more weight, and even higher body mass index (BMI). .