Getting/staying in shape can seem like a race, and you may feel as if you keep coming in last. Well, Healthline released a newsletter talking about the top ways to burn fat. Here are a few pointers to help you if you are trying but falling a little short of living a healthier life. One of these is right for you. Only about 20.6% of all people reach the suggested amount of exercise per day. (Approximately 150 minutes or 2 ½ hours) Excuses range from lack of time to lack of energy, so here are 3 easy tips to help get yourself fit and ahead in that race in no time.
1. Get some sleep!
Lack of sleep believe it or not can actually lead to weight gain. An article was written on https://www.healthline.com/health/sleep-deprivation/effects-on-body about the effects of sleep loss with one of the key points being weight gain. “With sleep deprivation, the chemicals that signal to your brain that you are full is off-balance. As a result, you are more likely to over-indulge even when you’ve had enough to eat.” – Deborah Weatherspoon, Ph.D., RN, RNA. Sleeping is crucial to a healthy life and preventing an unnecessary weight gain. The National Sleep Foundation recommends that adults (18-64) should get 7-9 hours of sleep a night. Not achieving this amount can lead to sleep deprivation and in turn weight gain. If you have trouble achieving these hours of sleep nightly, try shut down earlier, meaning turn off electronics and let your mind decompress to get a full healthy nights rest.
2. Add a little Vinegar to your diet.
Now I know this one seems a little strange but adding as much as 1-2 tablespoons of vinegar to what you eat will bump up your fat burning rate, give you a smaller waist and lower belly fat. (which is all talked about by Rachel Link, MS, RD. on Healthline.com) Healthline advised eating as little as 1-2 tablespoons of vinegar. This, in turn, should reduce body fat in no more than 12 weeks! And if drinking vinegar out of the bottle doesn’t sound the tastiest to you, you aren’t alone, just try mixing it with a cup of water, other foods or even make homemade dressings.
3. Trade out those sugary drinks
Yes, this seems like a no-brainer but many people look past this small fact. Pop/kool-aid may taste nice, sugary and sweet but, it is causing a huge weight gain in the process. A study by Healthline showed that a group of people given water instead of pop or juice lost 4.4 lbs in 12 weeks! In one 12 oz can of pop, there are about 150 calories. That is 6% of your recommended daily calorie intake. That may not seem like a lot but if you compare it to a polar pop (about 2.6x bigger) it seems pretty excessive coming in at about 16% of your daily calorie intake (15.6% to be exact). Making simple changes such as pop for water or juice for green tea will help with weight issues and you will see results in no time at all.
And also, be sure to get plenty of exercise. 20 minutes a day will greatly increase your fat burning productivity. All these methods are effective but will work even better with exercise and a proper diet of 2,500 calories a day. Be sure to think of all these tips and more when going throughout your life.
July 18, 2018
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians