Losing weight can certainly be a struggle. With all of the different diets, drinks, pills, and powders on the market claiming to be the best weight loss solution, figuring out where to start can be challenging.
Dr. Sara Gottfried, a Harvard-trained MD and best-selling author, has decided to share her secrets for weight loss and better overall health through the establishment of a balance of hormones. She’s created a course titled “How to Balance Your Hormones For Glowing Skin, Deeper Sleep & Better Digestion.” Excess weight gain creates inflammation and oxidative stress in the body, promoting even more fat storage. This creates a vicious cycle of hormonal imbalance, symptoms and disease that can greatly affect your health. According to Gottfried, the key to improving your health and losing weight is to reverse hormonal misfires, which in turn can help you control cravings and lessen the storage of fat in the body — especially belly fat.
Gottfried stresses that not all calories are the same. Calories from some foods make you store belly fat, while other foods make you keep muscle and burn fat, so the ten key strategies she suggests mainly involve food. She explains that reducing your belly fat involves resetting the belly fat hormones — insulin, leptin, cortisol, growth hormone, and adiponectin.
Here are her ten key strategies!
1. Eat more protein
Underrating protein and overeating carbs also can lead to weight gain. Lentils, legumes, vegetables, organic wild-caught salmon or cod, or natural grass-sustained hamburger are proteins that are anti-inflammatory and they can help you keep full and nourish your body.
2. Trench the Alcohol
Fluid calories from soda, sugary juices and liquor help store belly fat. If you want to lose your excess weight, in your diet there’s no room for alcohol.
3. Practice HIIT
High-intensity interval training (HIIT) helps in reducing body fat. This training involves exercising at a high intensity for 30-75 seconds, isolated by 2-3 minutes of practicing at a lower intensity. We can say that high intensity training allow for far more fat loss than steady cardio.
4. Eat Purslane
Purslane offers the wealthiest wellspring of omega-3’s and melatonin that you can get from a green vegetable. Its supplement thickness fortifies neurotransmitters, the associations in the cerebrum, to upgrade memory and learning. Omega-3 unsaturated fats are accepted to turn around the unsafe changes to stomach fat created by fructose, so Gottfried proposes adding purslane to your servings of mixed greens.
5. Expel Gluten and Dairy
Gluten and dairy are the most well-known nourishment intolerances. Research recommends that going gluten free can decrease bloatedness, aggravation and insulin resistance. Nourishment intolerances tend to raise stress hormones, for example, cortisol, and they can trigger irritation.
6. Oversee Stress
Unending anxiety raises cortisol levels which can prompt weight increase, fat stockpiling and the breakdown of muscles. Figure out how to deal with your anxiety, whether it’s through fundamental oil showers, yoga, reflection, exercise or an innovative outlet.
7. Get proper rest
Not sleeping 7-8 hours overnight can definitely affect your ability to lose weight. Improper rest will allow cortisol and insulin wreak havoc in your body, resulting in fat storage and weight gain.
8. Limit your fructose intake
Fructose is the most metabolically hurtful sugar. It doesn’t tell your brain when you’re full, so you still feel hungry and keep eating. Fructose goes straight to the liver where it creates fat and triggers insulin and leptin resistance, resulting in inflammation, a stressed liver, and more visceral fat.
9. Consider a Mini Fast
Intermittent fasting works just as well as caloric restriction for the purpose of reducing visceral fat. Gottfried suggests an 18-hour window for women, and a 16-hour window for men.
10. Raise Adiponectin
Adiponectin works between fat cells and the brain. It can cause the body to store fat if levels are low. If you have more adiponectin in your blood, the more body fat you can burn. To raise adiponectin, eat pistachios and pumpkin seeds, get at least 35 grams of fiber each day. Also make sure you’re getting magnesium in your diet.