Ok it’s not big news that weight loss programs don’t work long term but now we have definite proof after a in depth study published in the Annals of internal medicine
The study featured popular programs like Jenny Craig, weight watchers, Nutrasystem, Medifast and Optifast.
At the end of the 12 month study, the best program was Jenny Craig as participants had lost 4.9% more weight than participants in a non control group.
None of the other programs had more than moderately effective results.
Here is why these programs don’t work:
- One size does not fit all and what works for one individual may not work for another.
- Dietary and exercise plans have to be based on personal preferences as if you do not like what you are doing, you will not continue! Choose a plan that works for you and that includes as much of things you like as possible, just healthier versions.
- Contrary to popular belief that you must first reduce calories and lose weight to achieve a balanced metabolism, it is imperative to set goals of achieving balanced metabolism first in order to control hunger and cravings. Once balanced metabolism is achieved, you can start reducing calories and start losing weight.
- Research shows that you can only focus on one to three changes at a time. Determine habits that when changed will make other habits easier to change. More sleep, less hunger, fewer craving, more energy and motivation for exercise.
Ciao for now!
Here is a quick tip to help you eat healthier.
Laying out your workout clothes at night for the next morning is a great visual reminder that you have a commitment to your exercise every day!
Do the same thing with your healthy foods, create visual reminders.
For example, leave a beautiful, colorful bowl of fruit on your counter instead of the fridge will help you achieve eating more fruits.
Research identified that healthy eating habits can be boosted simply by using the acronym CAN:
Convenient: Make your healthy foods easy to see, simple to reach and ready to eat
Attractive: Make your healthy foods look enticing by mixing colors, flavors and types
Normal: Make them the obvious choice in your kitchen
Start today and start eating healthier immediately!
Ciao for now!
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Blasting calories at the gym doing the right combination is imperative and so is a good nutrition plan in order to lose belly fat.
But did you know that adding these foods might help reduce belly fat?
Make sure to choose dark chocolate that has 70% or more cocoa which means less sugar and fat.
The healthy fats on the dark chocolate will prevent blood sugar spikes helping you burn fat more efficiently.
Peanut butter contains mononsaturated fats that promotes a healthy cardiovascular system and will keep you full longer. Some studies also suggests that peanut butter is a metabolism booster that keep you burning calories throughout the day.
Eggs have been shown to have important vitamins and minerals that regulate your hormones and are rich in protein. Add some healthy veggies and healthy fats like avocados and stay full longer.
Salmon has Omega-3 fatty acids that keep your hormones balanced, especially the weight regulating ones.
Omega-3 also contribute to blood sugar balance which keep belly fat away and may help break down the belly fat that you already have, that’s a WINNER.
According to studies by the University of Michigan, the chemicals (phenolic compounds) that give berries their beautiful colors also do a great job at eliminating belly fat..and they are delicious!
Avocados are rich in healthy fats that will keep you full longer, help regulate hormones and also fight inflammation (therefore higher cortisol levels) that ultimately prevent you from losing weight especially in the midsection.
Cinnamon has the ability to burn fat and to help reduce blood sugar levels. Start adding it to your healthy recipes without adding the calories.
Ciao for now, happy belly fat burning!
I get it, you are busy!
So just do this workout twice a week and start losing weight today (with a great nutrition plan of course!) so you are ready for the holidays.
Give everything you have while you are workout those 20 seconds…You should be cursing like a sailor praying that the 20 seconds ends quickly!
Have fun and say goodbye to your fat!
Have fun and stay in touch via facebook and twitter
Ciao for now!
The holidays are right around the corner and so are all of your new year’s resolutions!
Get ahead of the game and start now!
Challenge yourself with this 45 minutes bootcamp format workout.
Why wait for the new year??
Ciao for now!
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