Centennial, CO
Every BODY wants to be swimsuit ready in the summer and its not too late to help your body release those extra pesky pounds. Here are some quick EASY scientific based things you can do to help your weight loss this summer.
- Go to sleep at 10 pm. Fats begin to break down at 10 pm and if you are not in bed by 10 pm resting (NOT looking at your phone) your body will not be able to burn as much fat. Enjoy your late night summer events, but also remember your fat burning sleep! 🙂
- Hydrate, hydrate, hydrate. Summer means that people are outdoors more, moving and enjoying the sun. That means that with all the sweat, there also needs to be MORE water intake to replenish your electrolytes. In order to break down fat, water and electrolytes needs to be present in the cells.
- Breathe deep. Did you know that your body needs oxygen in order to lose weight?!? It’s not JUST about breathing deep (although that is the best way to start), but also making sure that your body has proper oxygen to all the cells. Start and end your day by taking 5 -10 deep breaths and maybe on your walk stop a smell the roses for a moment or two. Another way to have more oxygen into your cells is chlorophyll. Think about plants and chlorophyll that transports oxygen to the plant. When we eat more greens, we have more chlorophyll in our bodies. This chlorophyll, just like in plants, will increase oxygen to the cells. If you have trouble eating your greens, try Vital LF from Physica Energetics in caps or powder.
- Rest and relax. When it is time to play, go hard, but also make sure that your body has down time at the right times. When your body is in a sympathetic state (FIGHT or FLIGHT response) it will have a hard time losing weight because of cortisol, our stress hormone. Cortisol causes insulin levels to rise, making our bodies store weight instead of losing it. Your body does not know the difference between positive stress (like working out) or mental stress (like taking a test) or emotional stress (like a fight with a friend). It responds the with the same hormones! Make sure you and your body has proper rest and relaxation time planned. Rest and relaxation puts your body in a parasympathetic state and is essential for digestion and weight loss.
- Exercise. Of course this time of year there is warm sunshine and everyone should be out moving and enjoying it. Movement increases weight loss through burning more calories. Another added benefit of exercise is its positive effects on the brain health including endorphins which make you happy. Plus, when you are outside enjoying the warm weather, your body is making Vitamin D! 🙂
- Intermittent Fasting (IF).There are numerous benefits to intermittent fasting, including weight loss. After eating a meal the food digests for 3-5 hours. As the body digests and absorbs the food, insulin levels are high and the body does not burn fat. There are lots of factors that affect how quickly the body brings down insulin levels including the food eaten, activity of the body, and insulin sensitivity just to name a few. Around 4-6 hours after eating a meal, the body begins entering a fasted state. At about 8 to 12 hours, the body enters a fasted state where insulin levels are low and fat is burned. Intermittent fasting also increases the rate of HGH (Human Growth Hormone) production, which has an important role in health, fitness, and can slow the aging process. Plus, a smaller eating window typically means fewer calories are consumed which can accelerate weight loss as well. The added bonus is cutting your energy intake by fasting several days a week might help your brain ward off diseases like Alzheimer’s and Parkinson’s in addition to improving your memory and mood.
Don’t Forget to make Bulletproof Coffee:
- 1. Brew organic coffee (non-organic contains many pesticides and herbicides)
- 2. Add 1 tablespoon of grass-fed, unsalted butter, or grass-fed ghee
- 3. Add 1 tablespoon of organic coconut oil or Bulletproof Brain Octane oil – (*Amazon Affiliate Link) – https://amzn.to/2Qx9HFY
- 4. Mix it all in a blender for 20-30 seconds until it is foamy like a latte
In Health and Happiness,
Maddie
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278808/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
- K. B. Sherrington, P. M. Gaman. The Science of Food, 4th Ed. Routledge. Aug 20, 2010.