Summer often means vacation, lighter clothing, outside activities – and a renewed focus on weight loss.
Dr. Cherry has discussed some of the best "diets" or ways of eating for better health in his recent radio programs, and these dietary habits also promote weight loss. Here are additional tips for supporting your weight management efforts:
Be active – Exercise is critical to increase your metabolic rate. Simply walking 45 minutes 4-5 times a week is very beneficial. Strength training also increases your lean muscles mass, which revs up your metabolism.
Set a realistic goal – Don't set your goal too high; make attainable goals and celebrate your successes.
Plan what you're going to eat, and don't skip meals – This helps you avoid binging, and gives you control.
Monitor progress – Keeping an exercise and food log is very helpful, giving you a true picture of how many calories you consume daily. Be sure to include beverages; sugary drinks can add hundreds of empty calories a day.
Never skip breakfast – Not eating breakfast often leads to overeating later in the day. See Dr. Cherry's best breakfast recommendations.
Know when you've had enough – Many people eat beyond fullness to discomfort, so learn to identify when you're satisfied. It takes 20 minutes for your brain to register when your stomach is full, so eat slowly and take frequent breaks to give your brain time to get the message.
Don't use food to feel better – When faced with a stressful situation, don't turn to food for solace. Instead, exercise or do some other activity that will take your mind off food.
Don't eat on autopilot – Only eat at the table, not in front of the television, in the car or over the sink. Pay attention to what you are eating, and enjoy the taste, aroma and texture of each bite.
Jump-start your weight loss program – There are many natural substances that can be used to help control appetite, utilize fat for energy, increase your metabolism, and provide soluble fiber to make you feel fuller, such as these ingredients found in ourWeight Management Program :
• Chromium, an essential trace mineral that helps regulate glucose.
• 5 HTP, found to enhance serotonin production and suppress appetite. The craving of carbohydrates and sugar is directly related to an imbalance of the chemical serotonin in the brain. As serotonin levels increase, appetite levels decrease. By taking 5-HTP in supplement form, you can actually control your food cravings and eat less.
• Green tea extract, black pepper fruit, cayenne pepper, and which have thermogenic properties, increasing your body's resting metabolism rate – meaning you're burning more calories even at rest.
• Guarana, an herbal source of caffeine that enhances energy - without jitteriness
• Garcinia contains hydroxycitric acid, which blocks the conversion of carbohydrates into fat storage and suppresses appetite.
• Platycodon extract inhibits the absorption of fat, but without the side effects of the medications that act in a similar way.
• Fibers such as glucomannan and absorbalean that help regulate blood sugar and lipid levels give a feeling of fullness, which helps to control appetite
• Inulin , a fiber that enhances the growth of beneficial intestinal flora.
Start following these steps now and you'll be on your pathway to weight loss that lasts well past the end of summer!