Losing weight is not easy and there can be many obstacles you need to overcome to be successful but don’t give up! You can shed those extra pounds and improve your overall health with a few practical tips.
When you first begin your new fitness and eating plan, take the time to identify what your biggest challenges will be.
Losing weight can be difficult if not impossible for many people because of hormonal imbalances. Before you get frustrated and give up on losing weight, make sure your hormones are at their optimal levels. Excess cortisol, a sluggish thyroid, low testosterone, low growth hormone, too much or too little estrogen or problems the with hypothalamic-pituitary-adrenal (HPA) system can cause weight gain.
The experts at the Anti-Aging and Wellness Clinic can help you identify roadblocks that may be keeping you from losing weight such as:
Drinking water will reduce bloating, feelings of hunger and overall weight. It can also help keep your metabolism running at its peak.
Drinking green tea, white tea or black tea can also reduce feelings of hunger, help reduce cravings and can help speed up your metabolism.
When beginning a new workout program, it is easy to increase your caloric intake, which can actually cause you to gain weight. Working out can help you increase the number of calories burned but diet accounts for 80-85% of weight loss.
A 150-pound person can burn 110-120 calories per mile. If you run a total of 3 miles that is equivalent to a very small slice of pizza, or 1 ½ chicken thighs, or just 50 almonds (2 servings).
It takes approximately 20 minutes for your stomach to recognize it is full so chew slowly. This will help you reduce your total caloric intake and well help aid in digestion.
You should be eating 25-35 grams of fiber every day from foods high in fiber not from supplements.
Foods high in fiber will help you feel fuller longer, reduce cravings, keep you regular and help balance your blood sugar.
Don’t keep unhealthy snacks in your house. Keep your refrigerator and cupboard stocked with healthy foods and snacks such as fresh fruits and vegetables and raw nuts.
This helps you avoid giving in to your cravings. You will have to make the extra effort of leaving your house to go to the store or restaurant for that unhealthy snack you are craving.
Eat the bulk of your calories for breakfast and/or lunch. This will give you more time to burn calories, aids in digestion and improves sleep quality.
If you find it difficult to schedule 30-45 minutes at a time for exercise, consider doing shorter workouts 2-3 times per day. Try a 10-15 minute cardio or HIT workout in the morning, a 10 minute brisk stroll at lunchtime and 10-20 minute strength training program in the evening.
Vary your exercise routine. You will be more likely to stick with a daily exercise program if you change your routines. Try a HIT program, yoga, pilates, a brisk walk or run or weight training.
You can find new and interesting workout routines for free on Pinterest or YouTube.
Working out should be fun and something you look forward to. If you don’t like what you are doing try something else.
Group activities help keep you motivated, offer support, are a great way to meet people with similar interests and help keep you accountable for working out at the same time every week.
Let your family and friends know what your goals are and ask them to help you. It can be difficult to stick to a new exercise and eating plan when your friends are asking you to go to dinner or come over for drinks. If they know what you are doing, they can help support the new changes, by cooking healthier meals when they invite you over, or maybe they will ask you to go to the movies instead of out to dinner.
With treatment centers in Costa Rica, Mexico and Panama, The Anti-Aging and Wellness Clinic is the most experienced Age Management Clinic in Latin America.
Our focus is your health and vitality. By optimizing hormone levels, replacing nutrient deficiencies through natural methods and providing education on disease prevention and wellness we can help you optimize your health; decreasing body fat, increasing muscle mass and muscle tone, improving insulin and hormone levels naturally, increasing energy levels and sexual vitality and improving mental acuity.
Contact us today at the Anti-Aging and Wellness Clinic to learn more about our services.
