You don't need to spend money on gadgets to successfully shed pounds this winter. Regulating your body's natural functions is something that you can do without a single piece of technology! If you're looking to lose weight, this is your helpful guide to getting started.
The workings of your system are regulated by over 20,000 nerves in the brain which tell you when to eat, digest and sleep. This inner 'clock' plays a role in how your metabolism functions and how many calories you crave. This means, when the clock is out of whack, your eating patterns and weight management can go right out the window.
This 24-hour plan maps out how you can get back on track if you feel like your clock might be ticking overtime. Following this guide will reset your inner workings and can actually lead to weight loss.
6 to 8 a.m. - Rise and Shine
Waking up with the sun helps switch on a very important biochemical reaction in your brain. You go from being "at rest" to being "alert." If you sleep in, you will feel groggy and drained throughout the day. So try to get out of bed when the sun does for a more focused, alert kind of morning!
7 to 9 a.m. - Workout and Chow Down
When you wake, cortisol, an energizing hormone, is activated causing a surge in blood sugar levels. If you eat immediately, your blood sugar may become too high, causing your body to store more fat. It is best to wait until at least one hour after waking. You can spend this time getting ready, meditating, reading or even doing a quick workout. If you're strapped for time and need a good morning metabolism revver, check out BodyRock's Bootcamp
, the new Intermediate Bootcamp
and the Daily Hiit Show
! These workouts will blast body fat and give you lasting energy to start your day.
After you've smashed your workout, it's time to grab a bite to eat. Research has actually shown that a more high-carb, high-protein and high-calorie breakfast can prevent you from craving junk foods and overeating later in the day. Mix in some healthy fat and you've got a breakfast of champions. Try organic peanut butter on toast or oatmeal with fresh fruits and yogurt.
10 a.m. - Coffee Time
Caffeine can have a seriously negative effect on the body's cortisol release when it's consumed early in the morning, so hold out until at least 10. You may even find that starting off your day they way we've suggested, means you don't even need your regular cup of joe!
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12 to 2 p.m. - Lunch Break
Studies have shown that people who eat lunch earlier in the day experience significantly more weight loss than those who wait. If you have to wait for a later lunch, snack beforehand on healthy almonds or protein-packed hummus to help you get through.
2 p.m. - Cut The Caffeine
You shouldn't drink any coffee after 2 p.m. because it can lead to sleep problems. This also goes for chocolate and caffeinated teas. Sleep is one of the top components to weight loss, so getting enough is essential.
3 to 4 p.m. - Stand and Deliver
It's time to get up and moving! Moving around will help you get through that last part of your work day. Stretching and walking helps move more blood to the brain which increases your focus. It also puts a damper on your sugar and coffee cravings by providing a natural flood of energy.
6 to 9 p.m. - Dinnertime
Fill up at dinner so you don't need a midnight snack. Load up with lots of quinoa, leafy greens and omega-3 rich fish to satisfy your hunger. If you are prone to snacking after the dishes are done, try occupying yourself with an activity so you don't fall in to a weight gain trap.
10 to 11 p.m. - Hit The Pillow
Research has shown that the later people go to bed, the higher their risk of developing heart disease, obesity and diabetes. So hit the hay at a reasonable hour and get plenty of zzz's. Reduce your screen time so you don't fall asleep texting or are kept awake by the TV.
What are your tips to getting fit and healthy in 2016? Share them with us!
Source: Women's Health