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New Year’s Resolutions #2 – Losing Weight

5 Ways to Slim Down Faster

 

Does it seem no matter how hard you try, you just can’t keep those extra pounds off? This year, you can change that. The secret is not trying so hard. Trimming down for a leaner, sexier look is easiest when you make it “automatic.”

 

Of course, there’s no such thing as truly automatic weight loss. But you can come pretty close. Especially if you put these secrets to work for you.

Secret #1: Use smaller plates. Don’t laugh. Psychologists have proven we tend to fill our plate, regardless of size. So most people eat less if their plates and bowls are smaller. Here’s an example…

 

Cornell researchers gave people either a 17-ounce bowl or a 34-ounce bowl. Then they let the people help themselves to a “serving” of ice cream. The folks with the big bowls scooped out an average of 30% more ice cream… but didn’t realize it.1

 

In other words, smaller plates… smaller portions… smaller you. Just use a 10” dinner plate instead of a standard 12” plate. You’ll have almost 30% less plate to fill. It’s easy and almost automatic.

Secret #2: Eat more blueberries. Want a sweet reward for being good? Munch on blueberries. They’re high in a type of plant chemical called polyphenols.

 

In test tube trials, polyphenols promote slower production of fat cells and faster fat breakdown. In fact, a team at Texas Women’s University found blueberry polyphenols encouraged up to 73% lower fat formation.2

 

This effect still has to be proven in people. But blueberries are so good for you anyway; I think they’re worth a try.

 

Secret #3: Cut carbs instead of fat. Look at most diets, and you’ll find they tell you to cut out fat… and eat more carbs. But for healthy weight loss, that’s all backwards.

 

There are so many benefits to a low-carb, high-protein lifestyle; I don’t have room to list them all. For one thing, protein is more filling than carbohydrates, so it’s easier to avoid overeating.

 

Simply cutting calories – the basis of most low-fat diets – raises levels of hormones that make you feel hungry. So you wind up wanting to eat more.3 And those same hormones cause your body to pack on more belly fat, too.4 It’s a double whammy.

 

Plus, on a traditional low-fat diet, you don’t just lose fat. You lose lots of lean muscle, too. Your body literally eats itself. That’s one reason you should get plenty of lean protein if you really want to trim down. You need it to maintain sexy lean muscle.

 

A study in the New England Journal of Medicine summed up the low-fat vs. low-carb debate well. People who cut carbs and eat more lean protein lose more fat… and keep it off more easily.5

 

Secret #4: Rev up your metabolism. Crank up your metabolism, and you’ll burn off more fat. And one of the easiest ways to boost your metabolism is by eating more of two common foods… chili peppers and green tea.

 

At Canada’s McMaster University, researchers tested capsaicin, the active ingredient in chili peppers. People taking capsaicin burned more calories overall, even while they were resting. And most of the calories they burned came straight from fat.6

 

Other researchers have found similar results using green tea and its extract, EGCG. As a plus, green tea appears to target dangerous belly fat.7

 

Secret #5: Get slimmer and sexier. The age-old advice for weight loss is “diet and exercise.” Well, we’ve looked at some ways to trade in the “diet” for easy ways to shed pounds. Here’s the secret that adds the “sexy” to “slim.”

 

Change the way you exercise.

 

Spend less time on the treadmill, and you could wind up looking a lot better. Resistance training is more effective than cardio or aerobics for building lean muscle. And the more muscle you have, the more calories you burn, even while you’re asleep.

 

Resistance training can involve anything from lifting weights… to using “rubber band” exercisers… to using your own body weight, as in sit-ups. Whichever form you choose, you’ll build more muscle faster for a slimmer and sexier look in the New Year. As always, check with your physician before staring any weight loss or exercise regimens.
Yours in continued good health,

Best Life Herbals Wellness Team

 

1 Wansink, B., et al, “Ice cream illusions bowls, spoons, and self-served portion sizes,” Am J Prev Med. Sep 2006;31(3):240-243.
2 “Blueberries May Inhibit Development of Fat Cells,” ScienceDaily. Apr. 11, 2011.

 

3 Tomiyama, A.J., et al, “Low Calorie Dieting Increases Cortisol,” Psychosom Med. 2010 Apr 5. [Epub ahead of print]

 

4 Rosmond, R.,et al, “Stress-Related Cortisol Secretion in Men: Relationships with Abdominal Obesity and Endocrine, Metabolic and Hemodynamic Abnormalities,” The Journal of Clinical Endocrinology & Metabolism. 83(6): 1853-1859.

 

5 Larsen, T.M., et al, “Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance,” N Engl J Med 2010; 363:2102-2113.

 

6 Josse, A.R., et al, “Effects of capsinoid ingestion on energy expenditure and lipid oxidation at rest and during exercise,” Nutr Metab (Lond). Aug 3, 2010;7:65.

 

7 Maki, K.C., et al, “Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults,” J Nutr. Feb 2009;139(2):264-270.

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