Staying on track with your weight loss goals during the Easter weekend is seemingly impossible. While it’s the Lenten season of fasting and penitence, this time of year is seemingly a state-sanctioned excuse to enjoy hot cross buns, sweet treats, and Easter eggs!
It’s not wrong to have some indulgence. However, feasting as you like and not being careful can lead to some gains you’ll regret. If you’ve already gained extra kilos, don’t worry. We’ve got you back.
Here are some research-backed weight loss tips to shed those extra pounds after an indulgent Easter holiday break.
Keep Hydrating Yourself
Research has proven that water helps you lose weight fast. Although it doesn’t have sugar or calories, it makes you full and helps prevent overeating, making it an ideal choice when any craving strikes.
Hydration is crucial before, during, and after exercising not to get optimal results but also to promote effective fat also. Not having enough water keeps the muscles from being sore and stiff after a workout and increases body temperature. All of these make the burning of fats less efficient.
Eat a Little More Frequently
Avoid fasting to lose weight. It may sound like an oxymoron, but recent research showed that eating nothing could likely cause a rebound effect. Instead of losing weight, it’ll only cause a low metabolic rate and, eventually, weight gain.
Our body responds to starvation instinctively and automatically protects itself. When we starve ourselves, it slows down our metabolism to have enough calories for the day or the next day.
In other words, our body reserves calories during starvation to survive. These can accumulate if you continue to fast, resulting in unwanted fats and excess weight.
Follow 40-30-30 or Zone Diet
Instead of starving yourself, follow a 40% carbohydrates, 30% protein, and 30% good fats diet plan. Among all modern-day weight-loss diet plans, it’s the most inclusive, integrating certain food groups.
It’s also called the “zone” diet because it enables the body to enter the so-called “Zone.” Being in the zone means our body is able to control diet-induced inflammation that causes us to gain weight, become sick, and age faster.
The “40-30-30” ratio suggests that the diet plan adopts the “moderation is key” principle. Instead of restricting or eliminating certain food groups in one’s diet, it strongly emphasizes quality food sources, focusing on macronutrients.
Moreover, this moderation can lead to the following advantages:
- Sustainability. Compared to eliminating entire food groups or reducing caloric intake, a moderate dietary approach is much easier for people to maintain in the long term. When people can comply with it, it’s more likely to be successful in the plan.
- Balanced nutrient intake. The moderate intake of macronutrients enables better micronutrient intake, giving your body varied and enough daily nutrients.
- Flexibility: A moderate diet has less strict rules, so it’s easier to incorporate into your lifestyle. Not only that, it decreases deprivation, anxiety, and stress typically caused by strict dieting. Overall, it improves your physical and mental association with food, helping you enjoy it wholly, or what they call “healthy and happy dieting.”
Additionally, research shows that the diet can lower 24-hour glucose concentration, helping people with type 2 diabetes control their blood glucose. This also curbs hunger and reduces the risk of chronic diseases, including type 2 diabetes, obesity, and heart disease.
When choosing Zone Diet food choices, remember the following:
- Protein options should be lean. For example, opt for lean beef, lamb, or pork, fish and shellfish, vegan protein and soy products, low-fat dairy, and egg whites.
- Choose monounsaturated fats. Avocados, peanut butter, nuts (like almonds, cashews, peanuts, or pistachios), and oils (like canola, olive, peanut, and sesame oils) are good options.
- For carbs, go for veggies with a low glycemic index (like chickpeas, cucumbers, mushrooms, peppers, spinach, tomatoes, and yellow squash). Pair them with a few fruits (like apples, berries, oranges, and plums) and some grains (like oatmeal and barley). Just ensure they wouldn’t exceed 40% of your daily intake.
Lastly, avoid food choices that promote inflammation. These mainly include processed foods, such as white-flour products, soft drinks, and those with added sugar.
Some fruits and vegetables should also be avoided, especially those with high sugar (like bananas, grapes, and mangoes) and high starch (like potatoes). While water is the best option for drinks, coffees and teas are fine, but keep them to a minimum.
Do Weight-Loss Drugs Help?
Doctors prescribe weight-loss drugs to help overweight patients, especially those who are fighting against obesity, lose weight. Most of them are inexpensive and can be bought at an even lower price with discounts, such as the Phentermine HCl Coupon.
However, it’s important to note that these weight-loss medications can’t replace physical activities or healthy eating habits. They work best with a reduced-calorie diet and fitness program combined with changes to behaviors.
Final Thoughts
Every person has a different body and physical needs, so it’s critical not to compare yourself to others. Instead, seek professional help to find lifestyle treatment programs for weight management that suit your body best.
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