IT'S ALL ABOUT THE RULES
Do you want to amplify your weight loss efforts? Do you want to incinerate the fat that is weighing you down? You have come to the right place. Thanks for sticking with it and reading on to find out the rules to real weight loss. There are no gimmicks, no magic pills and no crazy approaches to lose weight. These weight loss rules are derived from thousands of years of collective data, understanding how the body works and eliminating negative sources for peak performance. I created these 7 rules while helping clients, family members and myself lose over 3,000 pounds over the past 10 years. So let’s get started on what I've found to have helped tremendously.
RULE 1: SAY NO TO INFLAMMATORY FOODS
You will hear me reference the cavemen years many times. Although faced with hardships, they were fit and able to enjoy the fruits of their labor. The main staples they consumed were uncontaminated meats, vegetables, fruits and grains. There were no greasy fast foods, packaged snacks or hormone filled meats. They worked for what they ate, and there is a sense of pride and well-being in that. If you could have spoken to a caveman about weight loss he would probably would have thought it was some awful disease! Many foods we consume today are pro-inflammatory in nature and can significantly contribute to promoting an uphill battle towards weight loss. Listed below are several inflammatory foods to avoid:
- Pre-packaged or processed foods
- Trans Fats
- Fast Food
- Sugary meals
- Food additives
Removing these alone will help with weight loss!
RULE 2: FIX YOUR GUT HEALTH
Your gut is your power house and it is also your main key to weight loss. To achieve homeostasis one must have a general understanding of the importance of intestinal bacteria. Studies have shown a direct link between bacterial dysregulation and the potential precipitation of autoimmune or allergic intestinal conditions. Associated symptoms may be an indicator that you need to work on improving your gut health. Here is an informative blog to learn more about healthy intestinal flora. My 3 favorite ways to make sure I am keeping a healthy gut are:
- Consume fermented foods such as, sauerkraut.
- Take an OTC or prescribed probiotic and eat foods that contain natural healthy bacteria. Organic Kefir smoothies are one of my favorites. Here is an example of a carefully formulated probiotic supplement.
- Bone broth may help reduce intestinal inflammation and have other potential beneficial properties for immune and brain health. Here is a wonderful blog containing a recipe for homemade bone broth.
RULE 3: HIIT FOR WEIGHT LOSS
Don't let the words High Intensity Interval Training scare you away. You can power away with low impact HIIT and still reap it's significant benefits. Please read an excerpt below from my popular HIIT blog post :
"High intensity interval training uses short bouts of anaerobic exercises (80-90% max) mixed in with less intense rest/recovery (40-50%) intervals. Studies have shown that short but intense workouts improve overall fat and caloric burn and favor a greater amount of weight loss than steady state cardio sessions....Short exertional bursts send signals to the brain leading it to burning of more calories and shedding of fat. This originates from our internal instincts to flee from danger. Remember, long ago we had to be thin to outrun a woolly mammoth."
You will be sure to see weight loss with this method. Don't wait for tomorrow, start today!
RULE 4: INTERMITTENT FASTING (IF)
Fasting is ingrained in our genetic makeup. For various reasons many cultures and religions incorporate fasting into their dietary lifestyles. Furthermore, studies have shown intermittent fasting periods can be quite beneficial as mentioned below:
- Utilization of stored fats
- Reduced oxidative stress
- Improved appetite control
- Reduced blood pressure
- Increased cellular turnover and repair known as autophagocytosis
How does one implement safe weight loss in fasting?
Here are 2 simple methods you can implement for longer fasting periods:
- Fast for 24 hours. Eat at dinner time and delay your following meal until the next evening.
- An easier approach - 16/8. Fast for 16 hours and eat regularly for 8. Consume your last meal at 6pm and then wait until 10am the following day before your next meal.
Remember for weight loss and keeping a healthy lifestyle fasting should be done on an intermittent basis.
RULE 5: SPEND TIME OUTDOORS
Spending time in nature can greatly reduce stress hormones. Your mood will lighten and sunlight will help with that all important production of Vitamin D. Try these few tips to help with some real weight loss:
- Go for a hike
- Play outside with the kids
- Ride your bike
- Walk the dog
- Take a nap in the park (after you ran there, of course :))
RULE 6: SUPPLEMENT WISELY
Over many centuries nutritional supplementation wasn't necessary. Vitamin D deficiency was likely a rarity given the amount of natural sunlight exposure. Oceans and rivers were unspoiled and pure. Our our soil was packed with powerful dense nutrients providing a foundation for healthy organic fruits and vegetables unlike today. There were no industrial pollutants pounding away at our immune systems. All of the previously mentioned, is why I believe in high quality supplementation that cover the essential daily nutrients.
Rule 7: Increase your Life Insurance with Weight Loss
This is the most important rule of all. Obesity is now an epidemic. Alongside diabetes and HIV, obesity is killing millions yearly. Importantly, this epidemic can be stopped with weight loss! Here are 3 steps you need to take today to insure a healthier and longer life for yourself:
- Make a plan with these rules
- Act on each rule daily
- START NOW
You are your own life insurance and your best advocate. Check back often for recipes, discounts to MBB Fitness Gym classes and memberships, and additional blog posts.
Dedicated to your success,
Andrea Steponaitis- ACSM_CPT