Swap Junky Snacks For Nuts
Make nuts your go-to snack, and you might fend off age-related weight creep, suggests research from Harvard. What we observed was that on average, adults tend to gradually gain weight over time, said Deirdre K Tobias, Sc.D., an associate epidemiologist at Brigham and Womens Hospital and an assistant professor at Harvard Medical School. However, those who added nuts to their diet had less long-term gradual weight gain and were ultimately at a lower risk of developing obesity. For every half serving of nuts people ate per day, they gained less weight over the next four years and had a lower risk of obesity over the next 20 to 24 years.
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Move More Throughout The Day
Even when youre running short on time and cant squeeze in a full workout, adding small amounts of activity can chip away at your body weight.
The term non-exercise activity thermogenesis refers to the calories your body burns throughout the day by doing regular non-exercise activities like typing, gardening, walking, or even fidgeting .
Its estimated that NEAT may account for up to 50% of the total number of calories you burn each day, though this number can vary quite a bit depending on your activity level .
Making a few modifications to your daily routine can bump up calorie burning to speed up weight loss with minimal effort.
Parking farther away in parking lots, using the stairs instead of the elevator, taking a walk during your lunch break, and stretching every 30 minutes are a few simple ways to add more movement to your day.
Here’s A Peak Of What You Find Inside The Book:
- What is the Vogue Hack?
- Commit Yourself To This Program
- #1 Secret To Rapid Fat Loss Strategic
- Timed Fasting and what is it?
- 3 Bonus Fat Loss Hacks
- Supplements To Boost Your Fat Loss
- Ice Age Hacks to Losing Fat
- Sleep For Weight Loss Success
- Action Tasks for this chapter
- 3 Steps To Vogue Hack
- Step 1. Calories
- The Vogue Calorie Hack Method
- Step 2. Fasting and Feasting Times
- Fasting and Feasting at Different Times
- Eating Too Early, Too Late, Too Much or Too Little
- Action Tasks for this chapter
- Step 3. Eat Fat Burning & Favorite Foods
- What Can You Eat On The Vogue Hack Method?
- Vogue Eating Principles for Maximum Fat Loss
- How To Include Favorite Foods or Dine Out
- Action Tasks for the chapter
- Vogue Hack Meals – are delicious!
- Portion Size for Vogue Hack meals
- What a Vogue Hack Meal Looks Like
- Eating and Cooking Tips made simple
- Action Tasks for this chapter
- Putting It All Together Vogue Hack Quick Start Guide
- Watch Out Foods
- Magnify Your Results & Drop A Dress Size
- 15 Minute Exercise Hack
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What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
The 16/8 Intermittent Fasting Method
Intermittent fasting is the practice of incorporating short-term fasts into your eating regimen. Of course, we all “fast” while we’re sleeping . While some intermittent fasting methods involve not eating for 24 hours once or twice a week, I simply extended my night’s fast until lunch. So I fasted for 16 hours and ate during an 8-hour window .
There’s quite a debate about whether skipping breakfast actually helps with weight loss or not. One study, conducted in 2014, showed no difference in results between dieters who skipped breakfast and another group that ate breakfast. Another study from the same year however found that skipping breakfast not only assisted with weight loss but lowered the risk of disease.
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Benefits Of Intermittent Fasting: Reduced Oxidative Stress And Inflammation
Oxidative stress occurs as potentially harmful reactive oxygen species build up within the cells of your body that are metabolically active. Reactive oxygen species are, as their name suggests, reactive. They can react with and cause harm to your proteins and even your DNA. If a cell in your body cant counteract this damage quickly enough, it might become senescent, spew out inflammation, or even die.
Intermittent fasting forces muscle, brain and other tissues to become more efficient in their breakdown of metabolites and production of energy. This can help reduce ROS and levels of inflammation. Fasting also triggers the body to produce more antioxidants that help clean up ROS.
A study with prediabetic men who shortened their eating window to 6 hours a day for 5 weeks showed that this fasting regimen reduced plasma levels of the oxidative stress marker 8-isoprostane, in addition to improving insulin sensitivity and blood pressure. Alternate day fasting has been shown to increase the expression of superoxide dismutase and catalase, two powerful antioxidant enzymes that can clean up ROS in your cells. Another way to increase antioxidant enzymes is through exercise! Physical activity increases the levels of superoxide dismutase, which has a lot of benefits for all of the organs in your body.
Starting your fast earlier in the evening is also associated with lower breast cancer recurrence.
Befriend Your Bathroom Scale
Weigh yourself each morning so you notice right away if the number is trending up instead of down. If you gain weight, and if you focus on it early and its only a few pounds, you can lose it quickly, but if you let it stay, basically it reprograms your body at a higher weight and it makes it hard to lose because you get hungry, Tucker says. Especially if you want to lose weight over 50, it’s useful to jump on any gain right away. Learn more about the benefits of weighing yourself daily.
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The Huge Surprise I Got At The Doctors Office
Five years ago, prior to being pregnant and having kids, I had impeccably good blood pressure. Like nurses and doctors always praised me for it! The week the twins were born, I was diagnosed with post-partum pre-eclampsia and from then on, my blood pressure has never been the same. My eating habits, weight gain, lifestyle & PCOS all contributing to it. And somehow over the last five years my blood pressure had creeped into full blown hypertension . I had an appointment in early December, that among other things, confirmed again, that I had high blood pressure.
Fast forward to this week and I had my annual doctors appointment. AND I got a huge shock and surprise when, for the first time in a long time, my blood pressure wasnt considered high! Not quite on the normal scale, but finally just above and considered elevated. Say What?! And I absolutely contribute this to all the healthy choices Ive been making these past three weeks! Yes intermittent fasting, but also yes to all the healthy foods and choices Ive been making . So, if another positive push is what youre needingId say this result alone is one to consider!!!
The Benefits Of Intermittent Fasting
Fat loss is great, but it isn’t the only benefit of fasting.
1. Intermittent fasting makes your day simpler.
I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.
Theres just one problem: who wants to starve themselves in the name of living longer?
I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.
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Where I Am Right Now
Unfortunately, I gained 10 pounds during the COVID stay at home order. Stress, chaos, and the unknown have impacted my daily intermittent fasting schedule and resulted in a gain on the scale.
But, Im still at a 20-pound loss, and I just implemented my Intermittent Fasting RESET plan on myself to lose, not only the 10 pounds that I just gained but those additional pounds that I still needed to lose.
Check out my Month One Results!
How about that post-workout hair, huh?? Ive got so much freaking class.
Do What You Already Know
“People should pick activities they enjoy and that fit into their lifestyle in order to increase their chances of sticking with it to lose the last 10 pounds. For those who have hit a weight-loss plateau and can’t seem to lose that weight, you’ll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person.” Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
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Tips If You Want To Lose 10 Pounds In 2 Weeks
While it may be possible to lose 10 pounds in two weeks, this isn’t a healthy goal. In fact, losing weight too quickly can have long-term consequences for your weight and health. Still, two weeks is a good amount of time to kickstart your weight loss and start to see real progress.
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For fast-but-safe weight loss, the best strategy is to cut down on carbs, fill up on protein and reduce your calorie intake. High-intensity workouts can also increase your calorie burn and speed up fat loss.
Here are five habits to establish in the next two weeks to help you lose 10 pounds in about a month.
Warning
Rapid weight loss following a restrictive diet can slow down your metabolism, deprive your body of nutrients and lead to gallstones, per the U.S. National Library of Medicine.
How Intermittent Fasting Can Help You Lose Weight
There are many different ways to lose weight.
One strategy that has become popular in recent years is called intermittent fasting .
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time .
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 30002-0/fulltext” rel=”nofollow”> 2,
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- alternate-day fasting
All methods can be effective, but figuring out which one works best depends on the individual.
To help you choose the method that fits your lifestyle, heres a breakdown of the pros and cons of each.
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How To Lose 10 Pounds With Intermittent Fasting
Im coaching someone with intermittent fasting right now who reached his 3-week mark yesterday and is down 15 pounds! What a great accomplishment! Beyonce supposedly lost 20 pounds in 2 weeks through an extremely difficult style of fasting that she later mentioned to regret. Everyone has a different body type and this is not a typical result, however, its not too hard to drop a quick 10 pounds with intermittent fasting, especially if you have some extra weight on you.
If I had to drop 10 pounds right away or if I was coaching someone to do the same, heres the strategy of what to do right away
The Body Fights Us At Every Step
The reason the body is so resistant to losing that last ten pounds is that its a very unnatural act for the body to lose weight.
People often think that if theyre really obese that if they go on a very low-calorie diet, the weight will just fall off because they are so far over any normal weight.
They think that if they have been eating 5,000 calories and they drop down to 1,200, theyll lose 100 pounds in no time.
But it just doesnt work that way.
Your body will seize up on you whenever you create stress, and any new kind of deprivation in your life creates stress just like moving, divorce, or work problems will.
The body doesnt like to lose anything, especially weight, because it goes against its primary purposesurvival.
So, yes, as you get down to that last ten pounds, your body has been whittling away that body fat like crazy, and at this point, its thinking, Are we starving here?
Is the organism dying? And it begins fighting you on the weight even more, in two specific ways:
it slows the metabolism it holds onto pounds in case it needs to live off of your fat for a while .
So, you need to take your body by surprise, in a sense, with some new strategic ways to trick your resistant system into losing weight again.
Here are 7ways to do just that:
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Replace Refined Carbs With Healthy Alternatives
Spaghetti squash is a great alternative to pasta, says Shaun T, celebrity fitness trainer and creator of Insanity, Max:30 and Hip Hop Abs. I love pairing it with homemade spaghetti sauce so I feel like Im eating noodles but am getting a dose of vegetables instead! Just make sure you dont pair it with the unhealthiest pasta sauces in America.
Your Fasting Window Is Too Short
If you want to notice a difference in your body weight, your eating window during your intermittent fasting diet should be significantly less than normal.
If the difference between your eating window before and during intermittent fasting is only an hour or two, you might barely notice significant weight loss.
A 14-hour fasting window with a 10-hour eating window seems like a great place to start. However, if you find the 14 hours to be too long, you could start with a shorter fasting duration and work your way up.
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Can You Lose Weight On A 10
In a word, yes. Stick to water â or other clear liquids â for a full 10 days and you’ll absolutely lose weight, and quickly. One blogger who fasted for 10 days touted they lost 12 pounds. A Reddit user claims to have lost 24 pounds on a 10-day fasting diet.
In fact, look back at our history of obesity treatment and you’ll find that water-only fasting was used in the 1960s and early 1970s. But when research on the topic exposed serious complications, including deaths in some cases, a water-only diet fell out of vogue and research apparently practically halted, as summarized in a 2018 BMC Complementary and Alternative Medicine research article.
Those complications also included fatigue, nausea, insomnia, headaches and more. This isn’t all too surprising, but a water-only fast has the potential to be quite dangerous.
People who fasted longer were more likely to report negative side effects, according to the BMC Complementary and Alternative Medicine review. Plus, the fasting studies reviewed were conducted under medical supervision â a must if this kind of fasting is a “diet” you’d like to try.
A Safer Way to Fast
The limited albeit legitimate science supporting this form of fasting shows IF can support weight and fat loss, and it has been linked to improved blood pressure, cholesterol and even sleep.
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