Scientific way to lose weight

Don't you agree that weight loss has become a rather complicated issue? There are so many different diets out there and it's confusing. You don't know let's back it up with science.

I'm going to share some science-backed tips that fix. No fads and no dive into here, I wanted to say a few things, and the evidence-based tips, may not everybody because we're all a little bit different So the good idea is to get a diagnosis so you know what you're losing the story. I'm going to keep this brief and I'm not going to go into too much detail about a transformation. - I just wanted to provide a little bit more than I am today. It's a bit on me. I lost it in phases. In the first phase, I went from reducing excess sugar and also just because you're a normal weight doesn't mean you're high and that increased my risk of things like hypertension, heart

what to follow and you get conflicting advice. So let's simplify it today and has helped me lose weight and keep it off. No short term
also share my personal weight loss journey just to set the context of this article. Now while all of the work for have to experiment and
see what works for you. Now that being said - if you've tried everything in your power to lose weight and it's just not budging and you're
doing all the right things - it's time to see a doctor. It could be a hormonal issue and it's
dealing with and you can change your approach. Now let's move on to my weight because this is not of context. So at mine.
heaviest I was 160 pounds, which is 40 pounds heavier quite significant on my frame because I don't have a very wide frame.

So that 160 pounds were not only overweight, it looked like quite a time I was 160 pounds but unfortunately, I don't have any. I was extremely self-conscious. I did not let
time when we had cell phone cameras so there weren't that many pictures
taken anyway. Now I did not lose all my excess 160 pounds to 140 pounds and I did this mainly by increasing the amount of exercise I did. And then I stayed around 140
pounds 135 ish for quite some time. For the majority of my twenties. Now 140 pounds 135 was a normal weight according to the BMI but the problem is healthy weight. While my weight was okay, my body fat percentage was disease, diabetes and that is why I decided to tackle the excess body fat in my early 30s. Because to me it's not just about aesthetics, it's also about your long-term health.

My mother passed away from diabetes and I did not want to follow in her footsteps. tell you that it's really difficult to lose weight after you've turned 30. possible. You just need to remember two things- consistency and lifestyle changes. Whatever you do - you need to do it consistently Now I'm talking talking about sugar like white sugar, high fructose corn honey, fruit juice, as well as coconut sugar. These are all added sugars. Now at my heaviest, I was cookies, candies, all of it zero. But I do like dark chocolate, so I will give myself that allowance. I do not big amounts because I know my body does not react to diabetes and heart disease. So it is not what can you do to two videos on added sugar that I would suggest that your whole foods you're automatically cutting down on added

I wanted to do whatever I could in my power to reduce my risk and one way of doing that was to reduce my body fat and lose that excess weight. A lot of people That's not the case. I'm turning 36 this year and I lost the majority of this excess body fat in the last few years, so it is whatever you do - you need to make it a long-term change. Because if it's a short-term change, you'll lose the weight and then you'll regain it. Because so many people go on diets and then they regain the weight. You can't do a diet. you have to make it a lifestyle change. That is the biggest tip I can provide you guys-just make it a lifestyle change.

The first tip is to cut back on added sugar.
about added sugar and not natural sugar found in whole fruits and vegetables. I'm syrup, maple syrup, having at least 75 grams
of added sugar a day, if not more! I was having ginger ale, that stuff. Now I'm having less than 10 grams of added sugar a day and some days will have dark chocolate but I won't have added sugar regularly and well to it. So why is added sugar such a problem? Studies show that people
who consume a lot of added sugar are at a higher risk of obesity and they also have a higher risk of something you want to consume a lot of. If you're new and you're a beginner, reduce your added sugar. There's a lot that you could do and I have very few details but for now, I want to give you two basic tips. watch because they're the amount of processed food you eat. Focus on whole foods and the reason for this

One is to reduce the is wholefoods don't have any added sugar. So if the majority of your diet is to eat some of the heavily processed foods, read the labels because that's the best way that you can tell if there's too much-added sugar in something or not. It's so easy to have multiple glasses of juice. It's so easy to have multiple refined carbohydrates and finely milled carbohydrates. really bad rap when it comes to weight loss. Everyone certainly works for certain people, I don't think it's necessary. I have eaten quite a bit of carbs throughout my weight loss but it's way. Now what type of carbs is much fiber and they're essentially extremely not that good for your health. What are cakes, For most store-bought carbs, it is a good idea to get them from wholefood and vegetables. Now when it comes to weight loss, I think studies, people who have.

The second thing I would say is to reduce the amount of sugar that you're having in the form of liquids because it's so easy to overdo.
glasses of Cola.Reduce all of that because that is sugar that your body does not need. You don't feel full from it and that's why you can keep drinking and that's the problem I had. So definitely cut back on the liquid calories.

The second tip is to cut down So carbs get a
thinks that they need to completely cut down the carbs and eliminate them and while that can about eating the right carbs and in the right amounts and in a balanced are not recommended? Refined carbohydrates. These are carbs that can raise your blood sugar very
quickly. They don't have processed. These are carbs that examples of refine carbohydrates? There are things like crackers, cookies,
bread, fruit juice, breakfast cereal, snacks that have ann sort of refined flour in them. Basically, the majority of processed foods.

If you're going to have sources. Carbs from whole foods such as whole fruits, whole vegetables, whole beans and lentils... those
are not associated weight gain. It really is the refined carbohydrates - those are the carbs that we need to limit. Number three: eat enough fiber and enough fruits .one of the most important things is to eat in a way where you're fuller for longer, so you're not mindlessly snacking throughout the day and one way to do this is to get enough fiber, especially soluble fiber. If you look at the
more soluble fiber tend to be a lower weight. If you're interested in a list of foods that have quite a bit of soluble fiber, . So things like oats,
flax seeds, chickpeas, Brussels sprouts - these have quite a will keep you full and satisfied for quite some time.

Now, in addition to eating a lot of fiber from these kinds of foods in general, I vegetables, that the fruit. I try to eat at least half a plate of fruits and veggies for the meals. Not with every single meal, but with majority of my meals and that has with protein. If you eat enough protein throughout the day, you will stay fuller single meal. This is a don't really want to anymore. Now when it comes to the suggest looking in amount of protein for you. 5 is to to thoroughly and eat fast-paced world, we're all eating very, very quickly and I don't believe in calorie counting to a T-calories do count. They are important. You don't want to overeat, especially when weight. Number six: get enough sleep. When it comes to losing weight, everyone talks about diet. but no one talks about sleep but the fact of the matter is -
would recommend increasing your fruit and veggie intake. More so the majority of my helped quite a bit in losing the weight and keeping it off.

Number four: eat enough protein throughout the day. So we talked about eating enough fiber and that was to keep you fuller for longer. Well it's the same for longer and that
will really help manage the cravings and all that mindless snacking. What can you
do? You can have a quarter plate of protein with every general recommendation and I've been doing this and I find this very effective. Because by having a quarter plate of protein
with every meal, I'm getting my protein throughout the day, I'm stabilizing my blood sugar and I'm not eating all these extra snacks these sugary snacks because!
amount of protein that's enough for you, everyone's a little bit different . I have a link there and it will help you figure out the optimal
slowly. In today's the problem with eating
quickly is that it's very easy to over eat and get extra calories. Now while you're trying to lose weight and there are studies that show that people who eat quickly tend to be a higher weight and it's probably because it's very easy to overeat.