At Lake Norman Weight Loss & Wellness, we understand that each patient has their own individual goals and is in a different place physically, mentally and emotionally when it comes to their weight loss goals. That is why our Lake Norman weight loss experts create personalized weight loss programs to help each patient find success and to lose weight fast. Some items we want our patients to understand are:
Intermittent fasting is a way to eat that requires you to eat for a short time and then eat again later.
There have been several studies that proved that intermittent fasting for up to 24 hours can lead to weight loss in overweight people.
These are the most popular intermittent fasting methods:
On non-fasting days, it is best to follow a healthy eating style to avoid overeating.
A person who wants to lose weight should keep track of all the food and drinks they consume each day. This can be done by keeping a log of every food and drink they consume in a journal or online.
In 2017, researchers estimated that 3.7 million health apps would have been downloaded by the end 2017. These apps were the most downloaded . This is not surprising, since tracking weight loss and physical activity on the go can be a great way to manage weight.
One study showed that weight loss can be achieved by consistent monitoring of your physical activity. Research shows a positive correlation between weight reduction and regular exercise and food intake. Even a simple device like a pedometer could be useful in weight loss .
Mindful eating refers to a practice that encourages people to pay more attention to what they eat and where it comes from. This practice can help people enjoy their food and keep a healthy weight.
People are often busy and eat fast on the go, in the car, at work, or while watching TV. Many people don’t even realize what they are eating.
Mindful eating techniques include:
To help people feel full, protein can control appetite hormones. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research studies on young adults have also shown that high-protein breakfasts can prolong the effects of hormones.
For a high-protein breakfast, eggs, oats and nut butters are good choices.
The Western diet is becoming more high in added sugars. This has clear links to obesity, even though the sugar is found in beverages and not food.
Refined carbohydrate is a processed food that lacks fiber and other nutrients. These include white rice and bread as well as pasta.
These foods are easy to digest and convert to glucose quickly.
Excess glucose enters the blood and provokes the hormone 37 trillion bacteria.
There are many types and levels of bacteria found in the gut. Certain types of bacteria can increase the energy that a person extracts from food. This can lead to weight gain and fat deposition.
Certain foods may increase the amount of good bacteria in your gut.
Numerous studies have shown an increase in obesity due to sleeping less than 5-6 hours per night. This could be due to several factors.
Research suggests that poor quality or insufficient sleep can slow down metabolism, which is the process by which calories are converted to energy. The body can store unutilized energy as fat if its metabolism is not as efficient. Poor sleep can also increase insulin production and cortisol, which can lead to fat storage.
The regulation of appetite-controlling hormones ghrelin and leptin also depends on how long someone sleeps. Leptin signals the brain that you are full.
Stress causes the release hormones like adrenaline and cortisol which in turn decrease appetite as part the body’s fight/flight response.
Cortisol can stay in the bloodstream longer if people are constantly stressed. This will increase their appetite and possibly lead to more eating.
Cortisol is a sign that the body needs to replenish its nutritional stores using the preferred fuel source, carbohydrate.
Insulin transports sugar from carbohydrates from blood to muscles and brain. The body stores this sugar as fat if it is not used in fight or flight.
Research found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.
How many times have your self-proclaimed “I will finally lose weight” only to forget to track your calories and stop exercising, and then go back to the old bad habits you were using? It seems like your original plan of “I am going fast to lose weight” isn’t working out as planned.
Dieting is HARD.
Research has shown that dieting can make the brain more sensitive and vulnerable to stress, as well as the temptation to eat high-fat and high-calorie foods. Research on weight loss has mainly focused on how to regulate appetite. This helps people eat less, feel fuller faster, and have fewer cravings. It is difficult to lose weight once you have lost it. Even weight loss surgery is not always able to maintain a slimmer body.
Researchers hypothesized that dieting makes people more vulnerable to chronic stress, which could make even the most dedicated dieter crave a pint or hot, cheesy pie. While one hot fudge sundae will not cause weight gain, a pattern or comfort eating could result in weight loss.
The experiment revealed that dieting is difficult because your brain works against you. Learning how to deal with stress might be key to weight loss. “You are not prone to let stress drive you to eat.” Bale believes that creating medications that target these stress pathways could help dieters lose weight.
Lake Norman Weight Loss & Wellness offers a great weight-loss support group on its Facebook Page where you can connect with other people who are losing weight to stay motivated.
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