These courses claim to be the magic pill for instant results and provide long term change. It seems that a lot of people are reeled in like fish, taking the bait delivered by big promises and radical solutions to their weight problems.
The weight loss industry is so popular and always in demand, because as you have probably found out by now, most of these programs are not what they initially were cut out to be. Loss X lbs in 3 days, or lose weight diet free, etc, etc...
It appears that people are more frustrated and skeptical than ever about weight loss and programs to successfully lose significant amounts of weight. The truth is that a lot of these programs work, but they require a lot of time and effort to see small results, small changes and small incremental improvements.
People just do not have the time, energy or motivation to go through the process. They are stuck on the idea of fast change, fast results and with the countless number of programs and tips out there, providing a myriad of plans, its no wonder people are caught going from one plan to the next.
With that being said, above and beyond anything else, its important to understand how the body functions at a biological level. There are scientifically researched methods that when applied produce the most effective resutls.
You can go back and forth from one tip to the next, but but know that scientific weight loss principles will get you the quickest results!
Here are some tips for 7 day weight loss plan, that is easy to follow and uses science to optimize your efforts:
1. For 1 week, you will focus on your diet, exercise, sleep time and timing of meals.
2. Training at the gym is tedious and time consuming. You will do interval training and compound exercises, training the largest muscles in your body(By focusing on your largest muscles you are producing more growth hormone and building the most muscle) Muscle burns 10x more calories than fat, and muscle burns fat.
If you can train 3-4x each week including both interval training(10-15mins) and compound exercises(10-20mins) in your workouts, in total (30-40mins) your workouts will be short, intense and very effective.
Type in interval training or compound exercises in Google and you will find good exercises to do for these.
3. Eat 3 meals each day and try to stay away from starchy, high glycemic and refined carbs. Avoid refined sugar at all costs and avoid white flour and white rice. These foods spike insulin levels, lower growth hormone and raise cortisol levels. Having a balanced hormone levels are critical for for optimal weight loss, energy and well-being.
4. Try to eat a lot of green vegetables, at least 70% of your meal. compliment your veges with lean protein, like eggs, omega-3 rich fish like salmon, chicken and turkey.
5. The Leptin Diet: The scientifically proven diet for optimized body function:Always eat breakfast and make sure that you add protein to your breakfast. Doing this will keep your metabolism and hormone levels properly balanced throughout the day. Take 5-6 hours of break between each meal, as this gives your body sufficient time to process food and keep hormone levels steady. Do not snack in between meals, and make sure your last meal is no later than 7pm.
6. Incorporate a stress management strategy to promote optimal fat burning and absorption of nutrients. If you want to get the most out of your workouts, you need to put your body in a state to effectively absorb nutrients for muscle buiding and energy production. Slowly eating your meals and taking the time to enjoy each bite will give you the most out of your food. Equally important is taking some time to practice deep breathing.
Deep breathing has been studied to activate the vagus nerve which is the connection between the gut and brain. You stimulate hormones and chemicals like dopamine and seratonin which lower stress, promote optimal digestion and increase metabolism.
7. Avoid stimulants and sleep according to the natural sleep-wake cycle. Stimulants increase inflammation, throw hormone levels out of whack and are detrimental to weight loss. It is fact, that we respond to the natural rhythms of life. The metabolism slows at night and increases in the morning.
Going to bed at a reasonable hour is crucial for the body to restore its levels and function the best. Awaking early in the morning is just as important.
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