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20 simple tips to help you lose weight. Millions of people in America try and
fail to lose weight every year. There are countless reasons for their failures.
Some people get it in their head that dieting is this big monumental grind
and this intimidates them and makes them more likely to fail. For many people
this is simply a perspective problem. Don't think of dieting as a simple epic
ordeal. Think of it as a lot of small changes that amass together to help
create a new and healthier you. Here are 20 simple tweaks that can help you in
your life and will help lose weight faster and more comfortably. Before
eating drink a glass of water to get full quicker. We all know how essential
water is to a healthy body but you can use water to prepare your digestive
system for smaller meals. Water fills up the stomach a bit which will prime your
body to become satiated with smaller portions. Not to mention meet your
hydration and filtration needs. We recommend fixing a glass of water 15
minutes before every time you eat. Increase your fiber intake for more
full. Fiber is an important nutrient that many Americans don't get enough of on a
daily basis. Fiber passes through the body and is is not digested but still
incredibly important to the normal functioning of the digestive system. Just
by adding a couple portions of fresh veggies to your diet each day you can
counteract the feelings of hunger. Some fiber rich vegetables that we recommend
are cucumbers, cauliflower, radishes, celery and carrots. Fiber fulfills your
stomach's need for satiation without piling on the calories. Eat no more than
two servings of fruit daily to lose weight. Fruit is an important part of a
healthy diet but it is important to remember that they are best in
moderation. Fruits are sugar-rich foods that when abused carry some of the risks
as processed desserts or carbohydrates. By capping yourself to two servings you
prevent yourself from leaning on these sweet natural foods as a crutch. Also
choose fruits that provide dense nutrition such as grapefruit, fresh
apples and berries. Eat processed carbohydrates sparingly if at all. Process
carbs are everywhere in today's society. The truth is foods that contain
processed flour are just as bad for you as sugar. They may taste different but
the body is highly effective at converting both into fat and both have a
terrible impact on your sugar levels. Because of your your big witty we
understand if you can't avoid them all together but make a conscious effort to
avoid these products and choose foods with complex carbohydrates like whole
wheat bread sweet potato and over other foods that go straight to the gut.
Increase your consumption of healthy fats. One of the biggest misconceptions of
the 20th century diet plan is the focus on fat. In reality carbs and sugars are
the biggest problems and fats should be consumed conscientiously but are a
vitally important part of a healthy diet. Healthy fats help control and
maintain metabolism and they also encourage the healthy production of
precursor sex hormones that eventually get converted into testosterone
estrogen and whatever other cholesterol-based hormones that the body
needs. Fats also help you feel more full faster. This isn't to say that you
shouldn't eat smart when it comes to fat but these fats help process and
distribute important vitamins such as vitamin K, E, D and A. Avoid unhealthy
fats like trans fats all together and try to reach a healthy balance of
saturated and unsaturated fat. Don't eat before bed. The human body is designed to
function best when you go to sleep just a little bit hungry. The way that our
circadian rhythm works energy levels are supposed to drop along with cortisol
levels and the digestive system slows to a crawl. If you eat before bed you put
your system out of whack. Your body is more likely to convert the fat you eat
directly into fat and the spike in insulin interferes with your body's
ability to produce human growth hormones sufficiently. Natural HGH is released
while we are in a deep sleep and helps our bodies heal and become rejuvenated
after a good night's rest. If you interfere with the production of HGH you
limit the rejuvenative quality of sleep. If you do get hungry before bed and
feel like it will interfere with your sleep choose a protein-rich snack low in
carbs so that your insulin levels stay in check but your body has the building
blocks necessary to meet the needs of its component systems. Get a full night's
rest every evening. Sleep is a vitally important part of the daily cycle. In
order to maintain healthy hormone levels and metabolism it is vital to sleep a
full seven to eight hours per night whatever whatever your body naturally
needs. Sleep is when our body releases the majority of human growth hormone
which encourages the body to repair and heal while also ambiently increasing
metabolism. If you sleep restlessly or fitfully or just don't get enough sleep
each night you prevent your body from reaching the deep sleep necessary to
provide optimal balance. Drink a glass of lukewarm water with a big squeeze of
lemon in the morning. Lemon is a concentrated source of vitamin C a water
soluble vitamin that is known to kickstart the metabolism and provide
energy. By combining lemon juice with water which is room temperature or just
a bit warmer it energizes the body and helps you overcome morning fogginess
while also increasing your metabolism to help you burn more calories. Other
ingredients and citrus fruits also help with the natural filtration process of
the kidneys which will be even better for your health. Engage in light
intermittent fasting or bolster metabolism and hormone production.
Intermittent fasting is a diet and health strategy where you don't eat for an
extended period of time each day. Some people take this to an extreme only
eating in a small window of four to five hours each day. If you're interested in a
more natural way to engage in a similar diet try only eating in the eight hour
window between 11 and 7 p.m. This may leave you hungry for a brief while but
the body can quickly acclimate to this eating problem and this will enhance your
metabolism and your production of natural growth hormone and also encourage
the body to burn fat more readily. Include broccoli, Brussels sprouts, onion
and garlic to your weekly diet routine. All of these vegetables have powerful
anti-inflammatory properties which are good for your health and help promote
optimal hormone balance and metabolism. Of your daily veggies one or two of these
foods should be part of your diet. Inflammation encourages the production of
cortisol which strains your body's ability to produce hormones like to test
testosterone and HGH which keep your body running at peak efficiency. Stick to a
single cup of coffee per day to preserve hormone balance. We all know how great of
a pick-me-up a nice hot cup of coffee is in the morning. There's also nothing
wrong with caffeine and moderation. Our cortisol levels are actually supposed to
be at their highest when we wake up in the morning so a cup of coffee in the
morning doesn't really interfere with the normal hormone rhythms of the body. If
you want to lose weight more effectively stick with one cup of coffee though if
you drink coffee later in the day you spike your cortisol levels in the
wrong pattern which can get your natural hormone rhythm out of whack and this
can interfere with your metabolism. Pairing that cup of coffee with a workout
is ideal because caffeine does act as a performance enhancer increasing focus
and energy for your workout. Avoid aspartame and sucrose to protect your
metabolism. When it comes right down to it moderation is better for you than
artificial sweeteners. These products mimic many of the effects of sugar
without providing the calories. They do on the other hand interfere with your
normal insulin sensitivity and aspartame in particular does have some
carcinogenic qualities at high doses. The problem with sucrose is that it can
actually make you more hungry and crave sweets so you may actually be shooting
yourself in the foot. There is no strong evidence that these products encourage
weight loss more effectively than simple moderation. Don't skip the yolk. Many
diets in the past recommended only eating egg whites but you are missing out on a
lot of potent nutrients if you don't eat the egg like as well. Compared to most
things in moderation a couple of eggs in the morning is an excellent relatively
low-calorie source of vital nutrients such as phosphorus, B12 and
coline. Eggs are also an excellent source of good cholesterol. Include high
intensity interval training to your workout routine to boost hormone
levels. We all know that cardiovascular exercise is good for the heart and good
for the health but did you know that if you include anaerobic high intensity
periods to your cardio you can vastly increase the results of your exercise.
The body releases natural HGH in response to vigorous activity that really puts
pressure on the muscles. Cardio itself doesn't quite cut it but if you sprint
as hard as your body can handle periodically during your run you activate
the muscles and the heart in a way that encourages the release of these natural
hormones. Engage in anaerobic exercise to build muscle and encourage weight
loss. Muscle is denser than fat and burns calories at a significantly high rate.
One of the best ways to lose weight is simply to lift weights. You don't even
have to get a gym membership. A couple of milk jugs filled with water is more
than enough for an upper body workout. After you have a routine established you
can find cheap weights online or at a very secondhand store or you can shell
out for a set of brand new weights if that's your thing. Engage in basic
cardio no more than 20 minutes per day to maximize weight loss. There are
definite benefits to cardiovascular exercise when it comes to health but for
weight loss trainers recommend no more than 20 steady minutes of measured
cardio. If you are using cardio for weight loss convert your process into a
high intensity interval routine to provide the benefits of cardio while
amplifying weight loss rather than stagnating it. The benefits of 40 minute
jog aren't significantly better than a 20 minute jog when it comes to weight
loss goals but if you sprint every few minutes you will maximize your gains in
the extended time. Cut soy, wheat and dairy from your diet for seven days as a
test. If you are trying to lose weight it is important to understand your body.
There are many many people across the United States that are sensitive to one
or more of these common products and a vast portion of these folks don't even
realize it. Make the conscious effort to avoid food products containing these
ingredients for a week and see if that doesn't make you feel better. If it does
consider going to get an allergy test to find out exactly which foods are
causing you problems. One of the most prominent symptoms of food sensitivity
is hormone imbalance which causes metabolism to sink which inhibits weight
loss. Cut back starches to one serving per day to lose weight. Starches play an
important role in that they readily provide energy but in the modern diet
they are incredibly prevalent and most of us eat far too much. The old food
pyramid played a role in the modern obesity epidemic because it encouraged
a far higher level of carbohydrate consumption than is healthy and natural.
In order to get the nutrients and energy available from carbohydrate starches
just include them in a single meal each day. Starches include pastry, wraps, rice,
potatoes, pasta and breads. Avoid health foods like energy bars and fruit juice
to lose weight. There are a lot of foods that sound like they are great for you
but in practice are terrible for you. In reality most fruit juices have the same
or more calories than sodas of the same volume and are very inefficient means of
providing the nutrients associated with fruits. Whenever you have the option
choose real fruit over fruit juice. Energy bars provide their energy via sugars
and carbohydrates and they are really that much better about them than a candy
bar. If you are looking for a little boost from a snack during the day choose
a nutrient dense fruit or measured portion of pecans or walnuts. Take 15
minutes each day to pause, relax and clear your mind to lose weight. Stress
is both physical and psychological. By taking just 15 minutes of your time to
pause and let yourself be comfortably idle you can unwind yourself and put
yourself at ease. Psychological stress is linked with increased cortisol and
adrenaline which can drain your body of healthier hormones such as human growth
hormone and can leave and can leave you fatigued and exhausted. Most people
find that 15 minutes is more than enough time to help them remain focused and on
target. Stay tuned for more informative videos next time brought to you by the
Conscious Evolution Institute of Hormone Replacement Therapy. For more
information visit www.hgh.tv.
