With countless diets available, it can be overwhelming as people often switch from one trend to another without achieving significant results. To assist you in losing weight and improving your fitness, we have devised ten guidelines.
1. Reduce Refined Sugar: The average American consumes an estimated 160 pounds of sugar annually, equivalent to over 18,000 teaspoons or 50 teaspoons per day. This daily intake of 50 teaspoons adds up to 800 empty calories, contributing to the escalating diabetes epidemic. The World Health Organization suggests a maximum sugar intake of 50 grams per day, but aiming for 25 grams is even better.
2. Limit Carbohydrates: To achieve weight loss or maintenance, it is crucial to control your carbohydrate intake. If you engage in regular sports or exercise, you may require more carbs than the average person. However, for weight maintenance, aim to stay below 120 grams of carbs per day, and for weight loss, aim for 50-100 grams per day. Bear in mind that even fruits, while rich in nutrients, can contribute to your daily carb count.
3. Restrict Grains: There are numerous reasons to limit grain consumption, including calorie and carbohydrate content (refer to this ARTICLE). For instance, a serving of spaghetti contains approximately 40-50 grams of carbs, while two slices of bread amount to about 30 grams. If you have a turkey sandwich for lunch accompanied by a Coke, you’re already nearing your daily carb limit of 100 grams and well over the suggested daily sugar limit.
4. Limit Alcohol: It’s a well-known fact that excessive alcohol consumption can lead to beer bellies. If you choose to drink, it’s best to moderate your intake to one or two glasses of dry red wine. Hard liquors are also acceptable options, but be cautious as it’s easy to overindulge, and many people use unhealthy mixers.
5. Consume Healthy Fats: Not all fats are equal. Opt for avocados, coconut and coconut oils, eggs, nuts (be mindful as nuts can be high in calories), fish, cheese, and grass-fed beef.
6. Avoid Severely Restricting Calories: On average, women should consume around 1900 calories and men around 2500 calories. However, this can vary based on factors like size, age, and activity level. Low-calorie diets pose numerous challenges: they are difficult to adhere to, result in both fat and muscle loss, and often lead to regaining the weight and more once returning to “normal” eating habits.
7. Engage in Exercise: Many people mistakenly believe that exercising alone will help them achieve their desired shape. However, the math reveals that this is not the case. For example, an hour of full-court basketball burns approximately 700 calories. To shed one pound, you would need to play for five hours. It’s more effective to incorporate weightlifting a few times a week, along with 20-30 minutes of exercise several times a week, while focusing on your diet.
8. Consume Abundant Vegetables: You can consume vegetables to your heart’s content as they contain minimal calories but are packed with essential nutrients.
9. Avoid Artificial Sweeteners: Although diet drinks boast zero calories, the artificial sweeteners used, such as Sucralose and Aspartame, are detrimental to your health. Moreover, these sweeteners still impact blood sugar levels and can lead to increased body fat.
10…. AND probably the most important rule. Stop Snacking: Snacking contributes to a rollercoaster of blood sugar fluctuations, causing multiple spikes throughout the day. These fluctuations lead to resulting insulin spikes, which promote fat storage in the body. By eliminating snacking between meals, you can stabilize your blood sugar levels and support weight management.
Additionally, avoid consuming any calories at least three hours before bed. This practice allows your body to enter a fasting state during sleep, which has several benefits. When you refrain from eating close to bedtime:
Improved Digestion: Giving your body a break from digesting food before sleep allows it to focus on other essential processes, such as cell repair and detoxification.
Enhanced Sleep Quality: Consuming calories too close to bedtime can disrupt your sleep by causing indigestion or acid reflux. By allowing a gap of at least three hours, you give your body a chance to settle down and promote restful sleep.
Fat Burning Potential: During the overnight fast, your body depletes its glycogen stores and begins to tap into fat stores for energy. By avoiding calorie intake before bed, you create an extended period of fasting, which can support fat burning and weight loss goals.
Incorporating this practice into your routine helps optimize your body’s natural rhythms and promotes a healthy metabolism.
