top 10 tips · 2020. 12. 16. · plus, hiit can help reduce glycogen stores and push you into...

TOP 10 TIPSto lose

NOW!

Resting Energy Expenditure (REE) — The calories your body uses at rest forbasic survival functions, such as breathing.Thermic Effect of Food — This refers to the calories your body expendsdigesting, metabolizing, and absorbing your food.Activity Energy Expenditure — The calories you expend during physicalactivities, including everything from fidgeting and household chores tosports and exercise [1].

Are you looking to start losing weight right now? If so, there are a few smallchanges that you can make to help you start melting the fat away. But first, in order to start, you need to understand how weight loss works. Inorder you lose fat, your body needs to burn more calories than it’s being given.This is known as a calorie deficit. When you consume fewer calories than youburn, you’re in a calorie deficit.The calories you expend each day (calorie expenditure) includes threecomponents:

In order to burn more calories than you are consuming, you can either eat lessor increase your metabolism.

TOP 10 TIPS TO LOSE FAT NOW

In order to burn more calories than you are consuming, you can either eat lessor increase your metabolism.

Here are 10 ways you can either help boost your metabolism or reduce foodintake to ensure you are in a calorie deficit!


This is one of the most common weight loss tips because drinking morewater can help burn more calories, reduce your hunger levels, and reduceoverall calorie consumption.

Several studies examined the effect of consuming one 0.5 liter serving ofwater. Drinking water increases calorie burning or resting energyexpenditure. Within 10 minutes of water consumption, resting energyexpenditure in adults has been shown to spike by 24-30%, lasting for atleast 60 minutes. Water has a slightly thermogenic effect on the body,which could help with weight loss. Studies also reveal similar results inoverweight adults [2,3,4].

One particular study is impressive where the women didn’t make anylifestyle changes

TIP #1: Drink more water


aside from drinkingwater and stillachieved extraweight loss over 12months [5]. In a studyof overweight andobese children,drinking cold waterled to a 25% increasein resting energyexpenditure [5].The results might bemore impressive withcold water. Coldwater isn’t justrefreshing; your bodyuses extra calories towarm cold water upto body temperature.

Protein is often considered the king of the macronutrients because it hassuch a strong ability to improve body composition. It has a higher thermiceffect, meaning it burns more calories during digestion, it is the mostsatiating of the three macros, and it helps maintain muscle mass, whichcontributes to overall higher metabolism.

Some foods require more work to digest, absorb, or metabolize whencompared to other foods. This is called the thermic effect of food. Thehigher the thermic effect of a certain food, the more energy required formetabolism. Protein has the highest thermic effect of food, at around 20-30%, as compared to carbs at 5-5%, and fat at 0-5%. [6]

TIP #2: Eat More Protein


This means that youburn more caloriesfrom consumingprotein than any othermacronutrient.

Additionally, protein ishighly satiating,meaning you will getfuller faster. This will help reduceoverall caloriesconsumed andcontribute to weightloss.Protein also helps buildand maintain musclemass. Muscles burnmore calories thanother tissues (like fat),which increases yourmetabolism.

Intermittent fasting might be a good idea if you’re trying to lose weight.Fasting just means you don’t eat for a certain time period. With intermittentfasting, you fast at specific intervals and have fasted and feeding windows.You might choose to fast for 12-24 hours or occasionally practice long-termfasting for 24 hours or longer.

Studies show intermittent fasting can exhibit powerful effects on your bodyand can improve health conditions like type 2 diabetes. Intermittent fastingcan help with weight loss for several reasons. For example, it lowers calorieintake and involves refraining from consuming sugar and foods that promptthe insulin hormone and promote weight gain and fat storage [7,8,9,10].

Research highlights the weight loss benefits of avoiding sugar and sugar-sweetened beverages, which is a given when you’re fasting and you’re keto[11]. When you fast, your body experiences changes at the molecular andcellular level.

For example, your body makes stored body fat more accessible byadjusting your hormone levels. Due to these hormone changes, short-termfasting might enhance your metabolic rate by 3.6-14% [12,13].

TIP #3: Try Intermittent Fasting


N.E.A.T. stands for non-exercise activity thermogenesis and it can make upanywhere between 15-50% of your total daily expenditure. But, what doesthis mean? This simply means that small, non-exercise movements (likemoving your legs, fidgeting, moving your arms, etc) make up anywherebetween 15-50% of the total amount of calories you burn in a day. So getmoving! Activity doesn’t just happen in the gym, but small changesthroughout your day can have a major impact.

ATTS stands for Always Take The Stairs and it can be both literal ormetaphorical, meaning always choose the option that gets you movingmore, versus the easier route. So, if you have the option to ride in anelevator or take the stairs, choose to take the stairs! It’s a small change thatcan add up to big results!The same thing applies to parking lots. Ratherthan circling around trying to find the closest parking spot to the door, parkin the back. Walk just a little bit further. It’s a small change, but again, it canadd up to big results over time.

TIP #4: Increasing Your N.E.A.T. is Neat!


TIP #5: ATTS!

High Intensity Interval Training, commonly referred to as HIIT, is a type ofexercise that focuses on short periods of explosive movements followed bya rest or less-intense period of time for recovery. HIIT exercises are meantto be so intense that they can not be performed for more than the allottedtime.

TIP #6: HIIT IT!


Plus, HIIT can help reduce glycogen stores and push you into ketosisfaster! HIIT workouts are also quick and convenient because they only take15-30 minutes to complete and can be done from anywhere withoutequipment!

For example, you maycomplete 20 secondsof burpees, rest for 10seconds, complete 20seconds of jumpsquats, rest for 10seconds, complete a20 second sprint, restfor 10 seconds andthen repeat the wholecircuit for 20minutes.Studies showthat HIIT workouts areincredibly effective forfat loss because of thecaloric expenditureduring workouts andthe elevated EPOClevels afterward. [14]

In order to lose weight, you need to burn more calories than you consume.One of the simplest ways to eat fewer calories without starving yourself isto eat voluminous foods. Vegetables like broccoli, spinach, kale, Brusselssprouts, cauliflower, etc. all have very few calories per cup. Try adding some of these veggies to your meals to become fuller fasterand reduce how many calories you eat during that meal.

This is a bit of food psychology for you! Did you know that eating from a smaller plate can actually trick your braininto thinking you’ve eaten more? A big portion of our hunger and appetiteactually comes from sight! In fact, some research suggests the first part ofdigestion (of food) actually comes from seeing food and your brain cuingyour body that you are about to eat.Rather than eating from a large bowl orplate, swap out your meal onto a smaller dish. You’ll trick your brain intofeeling fuller faster!

TIP #7: Turn Up the Volume!


TIP #8: Try a Smaller Plate

Skip high-calorie, low-nutrition items (most aren’t keto-friendly anyway!)Swap high-calorie foods for lower-calorie optionsReduce your portion sizes [15,16]

Everyone seems to hate counting calories and does their best to avoid it,and yes, while it can be tedious, it can definitely help people who seem tohave tried everything but can't lose weight.

Many people do lose weight on keto without tracking calories, but it can beuseful to make sure you aren’t accidentally over-eating and preventingyourself from hitting your weight loss goals.

Since fat is so calorically dense and makes up a large portion of the ketodiet, it’s easy to accidentally overeat. For example, adding a splash of oliveoil to your dinner may have seemed like nothing, but it could have easilybeen an extra 100-200 calories. Certain apps and websites, such as MyFitness Pal or Lose It, can help you track your calorie intake and calculatethe right number of calories for weight loss.

If you need help calculating your calories and/or macronutrients on keto,make sure to check out our Keto Calculator. If you are a member of KetoClub, you also have access to the Advanced Calculator.

Cutting and monitoring your calories does require change, but it doesn’thave to be overly time-consuming or difficult. Making the followingchanges can reduce your calories:

TIP #9: Count Calories


http://ketogenic.com/calculator

Accountability is so important when it comes to a weight loss journey.While accountability & community support isn’t going to boost yourmetabolism, it can help reduce your appetite. You are probably wonderinghow that is possible. Well, accountability can help you stay on track. Youare less likely to binge or fall back into bad eating habits if you have thatlevel of support. This helps reduce your caloric intake and can helpcontribute to weight loss.

People like Crystal and Jessica continue to share their impressive weightloss results using the ketogenic diet. Get motivated and inspired by thesehealth and weight loss transformations. Having a like-minded ketocommunity gives you valuable support. You could also join the Keto Clubto receive exclusive 1:1 coaching, meal plans, workout programs, articles,doctor guides, Ebooks, and more.

TIP #10: Join a Community for Accountability


https://ketogenic.com/keto-weight-loss-transformation/https://ketogenic.com/breaking-every-single-chain/https://ketogenic.com/club/https://ketogenic.com/club/

Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J.R. (2012). Energy balance and its components: implications for body weightregulation. The American journal of clinical nutrition, 95(4), 989–994.https://doi.org/10.3945/ajcn.112.036350Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S.,Luft, F. C., & Jordan, J. (2003). Water-induced thermogenesis. Journal ofEndocrinology and Metabolism, 88(12), 6015-6019. DOI: 10.1210/jc.2003-0307805. Boschmann, M., Steiniger, J., Franke, G., Birkenfeld, A. L., Luft, F. C., & Jordan, J.(2007). Water drinking induces thermogenesis through osmosensitive mechanisms.Journal of Clinical Endocrinology and Metabolism, 92(8), 3334-3337. DOI:10.1210/jc.2006-14386. Vij, V. A., & Joshi, A. S. (2013). Effect of ‘water induced thermogenesis’ on bodyweight, body mass index, and body composition of overweight subjects. Journal ofClinical and Diagnostic Research, 7(9), 1894-1896. DOI:10.7860/JCDR/2013/5862.33447. Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D. (2008). Drinking water isassociated with weight loss in overweight dieting women independent of diet andactivity. Obesity (Silver Spring), 16(11), 2481-2488. DOI: 10.1038/oby.2008.4098. Brown, C. M., Dulloo, A. G., & Montani, J-P. (2006). Water-induced thermogenesisreconsidered: The effects of osmolality and water temperature on energyexpenditure after drinking. Journal of Clinical Endocrinology and Metabolism, 91(9),3598-3602. DOI: 10.1210/jc.2006-0407Barnosky, A. R., Hoddy, K. K., Unterman, T. G., & Varady, K. A. (2014). Intermittentfasting vs. daily calorie restriction for type 2 diabetes prevention: A review of humanfindings. Translational Research, 164(4), 302-311.https://doi.org/10.1016/j.trsl.2014.05.01314) Klempel, M. C., Kroeger, C. M., Bhutani, S., Trepanowski, J. F., & Varady, K. A. (2012).Intermittent fasting combined with calorie restriction is effective for weight loss andcardio-protection in obese women. Nutrition Journal, https://doi.org/10.1186/1475-2891-11-9815) Stockman, M-C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent fasting: Isthe wait worth the weight? Obesity Treatment, 7, 172-185.https://doi.org/10.1007/s13679-018-0308-916) Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2017). Effects ofintermittent fasting on glucose and lipid metabolism. Proceedings of the NutritionSociety, 76(3), 361-368. https://doi.org/10.1017/S002966511600298617)

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Intermittent fasting combined with calorie restriction is effective for weight loss andcardio-protection in obese women. Nutrition Journal, https://doi.org/10.1186/1475-2891-11-9815)

Stockman, M-C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent fasting: Isthe wait worth the weight? Obesity Treatment, 7, 172-185.https://doi.org/10.1007/s13679-018-0308-916) Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2017). Effects ofintermittent fasting on glucose and lipid metabolism. Proceedings of the NutritionSociety, 76(3), 361-368. https://doi.org/10.1017/S002966511600298617) Chen, L., Appel, L. J., Loria, C., Lin, P-H., Champagne, C. M., Elmer, P. J., Ard, J. D.,Mitchell, D., Batch, B. C., Svetkey, L. P., Caballero, B. (2009). Reduction inconsumption of sugar-sweetened beverages is associated with weight loss: thePREMIER trial. The American Journal of Clinical Nutrition, 89(5), 1299-1306. From theCenter for Human Nutrition, Johns Hopkins Bloomberg School of Public Health,Baltimore, MD (LC and BC); the Department of Internal Medicine, Johns HopkinsSchool of Medicine, Baltimore, MD (LJA); the Division of Prevention and PopulationSciences, National Heart, Lung, and Blood Institute, Bethesda, MD (CL); theDepartment of Medicine, Duke University Medical Center, Durham, NC (P-HL); thePennington Biomedical Research Center, Baton Rouge, LA (CMC); the KaiserPermanente Center for Health Research, Portland, OR (PJE); the Division of ClinicalNutrition & Dietetics, University of Alabama at Birmingham, Birmingham, AL (JDA);the Diet Assessment Center, Pennsylvania State University, University Park, PA (DM);and the Duke Hypertension Center, Duke University, Durham, NC (BCB andLPS).Search for other works by this author on: OxfordAcademichttps://doi.org/10.3945/ajcn.2008.2724018) Mansell, P. I., Fellows, I. W., Macdonald, I. A. (1990). Enhanced thermogenic responseto epinephrine after 48-h starvation in humans. American Journal of Physiology, 258,R87-93. DOI: 10.1152/ajpregu.1990.258.1.R8719) Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E.,Schneider, B., & Lenz, K. (2000). Resting energy expenditure in short-term starvationis increased as a result of an increase in serum norepinephrine. American Journal ofClinical Nutrition, 71(6), 1511-1515. DOI: 10.1093/ajcn/71.6.1511Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes.2011;2011:868305.Frankenfield, D., Roth-Yousey, L., & Compher, C. (2005). Comparison of predictiveequations for resting metabolic rate in healthy nonobese and obese adults: Asystematic review. Journal of the American Dietetic Association, 105(5), 775-789. DOI:10.1016/j.jada.2005.02.00513. Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). Anew predictive equation for resting energy expenditure in healthy individuals.American Journal of Clinical Nutrition, 51(2), 241-247. DOI: 10.1093/ajcn/51.2.241

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top 10 tips · 2020. 12. 16. · plus, hiit can help reduce glycogen stores and push you into...

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