Give Yourself an 8-Week Weight Loss Jumpstart
Often times when people are just starting to get their weight loss regimen in order, they’ll look for a few diets and some workout programs and then just dive right in. Many have found that this kind of head on weight loss routine just doesn’t work.
People tend to stop doing it after the first month or two. In order to prevent this and to help lose more weight faster, dietitians are now recommending a simple eight week program to get you ready for your diet.
This eight week program involves eating an extremely low amount of calories every day for the allotted eight weeks, and then moving into the diet you had planned out.
For these eight weeks, you’re not supposed to eat more than around 800 calories per day, which is essentially just enough for your body to run on.
During those eight weeks, your body will be taking in so few calories that it’ll start to burn off other sources for fuel, namely your excess fat cells. An important part of this program involves where you get those 800 calories from.
The general consensus says that you should have a breakfast shake or smoothie, then some meal replacement bars for lunch, and finally some kind of soup for dinner.
Each of these meals should be around 260 calories if you spread it out evenly, though you could have 300 calorie breakfasts and dinners with a 200 calorie lunch.
In previous years, programs like these that result in a sharp and sudden weight drop were thought to be counterproductive, often leading to you regaining that weight after you stop.
However, by following it up with a normal diet and exercise program, this jumpstart program has shown to be almost four times better at helping you lose weight than a standard start to a diet program.
Another major benefit of this jumpstart is that you’ll be a lot more likely to stick with the diet you move into after it.
By consuming such low calories for those eight weeks, a normal diet afterwards will feel a lot more filling.
Normally if you transitioned from an unhealthy diet to a healthy one, you’d feel underwhelmed, but by transitioning from a really low diet to a healthy one, you feel like you’re eating a feast every meal.
This is great way for you to see some quick results and help you encourage yourself to stick with your program.
How Your Brain Might Be Sabotaging Your Weight Loss Efforts
Almost everyone who has started a weight loss or fitness program has, at some point, failed in their routine and had to pick it back up later down the line. It’s a fairly common occurrence.
You might start a weight loss routine for New Years and then stop for awhile, only to pick it back up the next year. These bumps in the road to weight loss aren’t all your fault, though.
New research suggests that our brains might be getting in our way. Studies have shown that it takes a lot more effort for our brains to work with physical activity than it does to get them to work with little activity.
There’s something so inherently appealing about lazy activities that we’re just naturally drawn to them over anything physically engaging, causing us to skip out on our workouts.
One of the primary theories surrounding why we’re so naturally sedentary traces back to our pre-civilization roots. Back when humans were primarily hunters and gatherers, energy conservation was a major concern.
Fatigue could be fatal in those days, especially as a member of a nomadic group, so we only really exerted ourselves when we needed to. The human body isn’t used to doing physical exercise just for fun or in a casual manner.
In fact, the entire notion of exercise is fairly new in human history. For most of our history, we only really pushed ourselves for work or for survival, so it’s only natural that our brains would have wired physical exercise as something negative.
If you want to successfully lose weight, you need to be able to rewire your brain in such a way that you can enjoy your workouts and look forward to exercising.
There are a few different ways that you could do that, such as rewarding yourself for working out a certain number of days or finding creative workouts, but one of the most common ones is to work out with a partner.
By working out with another person, you’ll add this inherent obligation to actually go so that they’re not working out by themselves, especially if they’re your friend.
This can make working out a lot more entertaining and you’ll start to see it as something enjoyable that you can do casually. This can also help boost your confidence if you feel a bit uncomfortable going to the gym by yourself.
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Is Keto Giving Carbs a Bad Name?
Picking out your diet plan can be difficult, especially if you’re new to it. There are a ton of premade options out there that all promise the best results that will get you slim in an incredibly short amount of time, usually by removing certain foods or nutrients from the things you can eat.
One of the most popular diets to arise lately has been ketosis, or simply keto. Keto diets involve removing all or most of the carbs from your diet, leaving you with fats and proteins as your only remaining nutrients.
The reason behind this is that people preaching about ketosis claim that carbs are what leads to excessive fat buildup. However, this isn’t necessarily true. First, we have to look at what carbs actually are.
At their most basic level, they’re typically sugars like glucose, sucrose, or fructose. Our bodies use these by breaking them down, which produces ATP, our primary energy source.
In short, carbs are what fuels our body. The problem with carbs that ketosis aims to fix is that when there are too many carbs, they don’t get turning into energy, but rather converted into fatty buildups.
This why it isn’t good to eat a lot of sugary foods, and why they can lead to you gaining weight. However, completely eliminating all carbs from your diet isn’t the solution to losing weight for some people.
The real problem with carbs depends on where your carbs are coming from. While it’s true that you’ll get a lot of carbs from drinking soda and eating sweets, you’ll also get a lot of carbs from eating fruit.
The difference is that certain products contain such excessive carbs that regularly eating or drinking them will overload you with carbs. So instead of cutting out any food because you see carbs in it, just chose your sources a little more carefully.
Most people today could certainly use a cutback on their carb intake, but when people try to go into ketosis, they may just take it a bit too far for their personal nutritional needs.
Your body needs carbs to function, and if you cut out too much too quickly, you’ll notice yourself becoming tired very easily – when something known as the keto flu kicks in.
Carbs are not your enemy or the absolute source of all your weight problems, so don’t go cold turkey on them.
Instead, cut out unhealthy foods that contain excessive amounts of carbs and calories, which are much more likely to be contributing to the issue you’re facing.