First of all, Dim the light before you eating!!
Stay warm. One degree Celsius increase in core body temperature will increase your basal metabolic rate by about 15%. This means you will increase your caloric burn by about 15%. So, if your average daily caloric burn is 1600 calories, that will increase to about 1850 calories. If you don’t change your caloric intake, these calories must come from fat stores. The rule of thumb is that a daily deficit of 250 calories will result in about 1/2 pound per week of weight loss.
So, how to get warmer? The easiest way is to enhance your circulation. Poor circulation is usually the result of weak secondary heart activity. The secondary hearts are the soleus muscles in the calves of your legs. The soleus muscles can be stimulated in a variety of ways. Tai Chi is an excellent way to train your soleus muscles. Wearing stiletto heels forces you to stand on your toes which trains up the soleus muscles. Or you can directly stimulate the soleus muscles.
Restrict starch/sugar carbohydrates to around 50 grams a day. Eat plenty of healthy fat and protein until you are not hungry. Walk as much as you physically have time to, at least one hour. Choose one bodyweight exercise to do per day and max out, then rest 2 minutes, repeat 3-5 times. For example: push-ups, squats, chin ups, plank, bridge.
So, if you can’t or won’t turn up the thermostat, do Tai Chi, or wear stilettos all day long, you should investigate calf muscle pump stimulators to enhance weight loss.
Exercising with someone who actually studied longer than a personal trainer and who understands the physiology of weight loss and therefore giving you the right exercises and intensities and not running!
Drinking more water.
To master your hunger eat healthy fats. Avocado, nuts, seeds, their oil.
. To stop overeating, change your habits:
– timing is essential. Don’t skip meals- you will wind up eating more than you would have if you’d eaten. Hunger makes us do things we otherwise wouldn’t, like attack the cookie jar.
-stop, sit and chew. Paying attention to the simple fact that you are eating isn’t easy to do, but it’s nice practice to help you feel nourished from your meals.
-eat enough for your lunch so you don’t need as much for dinner. Restructuring your meals can be a challenge , but it will help you function better throughout the day
-eat real food and full meals instead of snacking all day on processed food.
-re-proportion your meals should of your plate is always full of fibre-rich vegetables.
As you can tell, these tips aren’t about being perfect, eating the perfect food or being “good”. They are about knowing what and how to eat , so you can feel nourished, full and satisfied. Of cause, there are other factors that play into overall health, but these are essentials tips good to start for sustainable weight loss.
Affirm Your Values
Treat Yourself Like a Good Kid
Take Small Risks
De-Motorize Your Life