Five shortcuts to kick start your weight loss plan

Women who become pregnant often pick up a copy of the book, What to Expect When You’re Expecting.

Wouldn’t it be great if there was a similar guide for people who start a new weight loss program? What to Expect When You’re Expecting to Lose Weight would rocket to the top of the New York Times Bestseller list for sure.

Most people think they know what to expect. With just enough determination, the numbers on the scale will gradually drop and — with any luck — they’ll stay there.

But the truth is, there’s so much more to it than that. And when you know what to expect, you can maintain a realistic outlook, setting you up for a better shot at success.

Today, I’ll discuss how you can better manage your weight loss expectations as you embark on your journey. I’ll also share with you a few shortcuts to quickly catapult you to that one glorious moment — whether it’s on the scale or in front of the mirror — and you say to yourself, “I lost weight and I feel terrific.”

Cut the water, save the muscle

Let’s start on a high note. If you just started your weight loss journey, know that you’re probably going to lose pounds quickly. At the start, anyway. This rapid success is due in part to a loss in water weight.

In a recent article in U.S. News and World Report, dietician Jessica Crandall explains that this is most likely to happen with people who cut back on carbohydrates as part of their dietary plan. Your body stores carbs and water in your liver and muscles. When carb intake is curbed, those reserves of carbohydrates and water decrease too.

But don’t think of this as “just water” loss. This is an important first step in achieving your long-range goal. So if you lose a quick, easy pound or two due to water loss, that’s a legitimate win in your favor.

The next thing you can expect is to lose about a pound each week.

That might not sound like a big beginning, but it’s actually something to congratulate yourself on, according to obesity expert Dr. Angela Fitch. She tells U.S. News that many people expect to lose weight quickly and easily, but five pounds in a month is actually “an amazing job.”

This is a situation where more definitely isn’t better. That’s because losing weight at a faster pace than that means you’re probably losing lean muscle — one area where you don’t want to shed pounds, even if it means a more impressive weigh-in at the end of the week.

Muscle loss slows down your metabolism. That, in turn, will slow down the speed of your weight loss. Last fall, I told you about the vital importance of strength training in order to keep muscle strong as we age. The same philosophy rings true when it comes to weight loss. It’s just as important to your keep muscles strong, even if you’re trying to look smaller.

And speaking of age, the older we get, the more difficulty we can expect when it comes to weight loss. Hormonal changes can factor in here, but our natural loss of muscle plays into it too. So when it comes time to restrict calories, it’s important to support your muscles with a steady intake of high-quality protein.

A “surefire” way to supercharge weight loss

Now that you have a better idea about what to expect during your first few days and weeks on a new weight loss plan, you can start to put some shortcuts to work for you.

Today we’ll look at five easy shortcuts Dr. Fred Pescatore built into his Metabolic Repair Protocol, so that you can maintain a healthy weight and blood sugar level — as well as fend off chronic disease.

Shortcut #1: Calm sugar cravings

Willpower is a big issue for anyone trying to lose weight — especially at the beginning. It’s one thing to curb willpower at home where you can control temptations, and an entirely different battle to resist the siren call of goodies when you’re out and about.

In this case, L-glutamine can be a lifesaver. Dr. Pescatore refers to this amino acid as a “world-class craving killer.” He also adds, “It’s your best weapon for fighting a full-blown sugar addiction.

“For starters, it inhibits insulin release, which in turn prevents hard blood-sugar crashes — the same crashes that often trigger intense cravings for sugar. It also stimulates your body to release stored glucose (called glycogen) in order to get low blood sugar back on track.”

Dr. Pescatore’s recommendation: “Pop a 500 mg capsule in your mouth when you feel a craving coming on. You can take up to 1,500 mg of it per day.”

Shortcut #2: Drink water

Dr. Pescatore calls this a “surefire way to supercharge your weight loss.” He says, “Studies show that when you’re properly hydrated, you burn more calories — even when you’re NOT exercising!”

And he offers this easy calculation about how much water you need: “For quick weight loss, divide your weight by 2.2. This is how much you weigh in kilograms. It’s also how many ounces of water you should drink each day. So, say you weigh 200 pounds. Divide that by 2.2 you get about 90. That’s how many ounces of water you should drink each day to jump-start your weight loss.”

Shortcut #3: Eat water too

Foods that are largely made up of water fill you up faster and help you lose weight. Here’s a list of water-rich foods, along with their percentage of water content:

  • 95 percent: lettuce, zucchini, cucumbers:
  • 90 percent: asparagus, broccoli, cauliflower, cabbage, spinach, clams
  • 80 percent: cottage cheese
  • 75 percent: eggs
  • 50 percent: mozzarella cheese

Dr. Pescatore’s advice: “Fill your plate with these foods to supercharge your weight loss.”
Shortcut #4: Tea time

 If you’re a tea drinker, then you’re already ahead of the game — but only if you’re drinking the right kind of tea…

Green tea is another weight-loss tool that can give your efforts a big boost. Dr. Pescatore explains, “It works by stimulating the breakdown of fat in your body. It also improves kidney, liver, and pancreatic function. You can drink green tea throughout the day, as I do. Or, you can take a green tea extract. Go for 300 mg three times a day.”

Dr. Pescatore also stresses the importance of avoiding green tea “pre-made imposters” that are loaded with sugar. In addition, look for green tea with concentrated epigallocatechin gallate (EGCG). This powerful antioxidant catechin has thermogenic effects that increase heat production and promote weight loss by burning fat instead of storing it.

Shortcut #5: Eat REAL food

Dr. Pescatore explains that one of the key reasons diets fail is because your body knows the difference between real food and “diet” food. And you can guess which food your body wants to eat.

Dr. Pescatore offers these examples:

  • Always choose real butter over “heart-smart” chemical-laden butter substitutes.
  • Whip up mouth-watering omelets made with real eggs and cheese…not fake eggs and fat-free cheese — and always use the yolk
  • Make your own sinful desserts with real heavy whipping cream…not fat-free Cool Whip filled with artificial ingredients

Remember, real food gets real results.

For more of Dr. Pescatore’s healthy lifestyle tips to lose weight, maintain healthy blood sugar, and prevent chronic disease, refer to his Metabolic Repair Protocol. You can learn more or enroll today by clicking here.

Additionally, check out Dr. Pescatore’s latest book, The A-List Diet, for a step-by-step guide and science-backed strategy to help you reach your goal weight and live a healthy — and realistic — lifestyle. It includes a 30 day meal plan, supplement recommendations, quick-and-easy fitness regimens, and more! You can find it here via Amazon.com or on his A-List Diet website.

From all of us at OmniVista Health Learning, we wish you the best of luck on your path to better health and wellness!

 

SOURCES

https://health.usnews.com/wellness/food/articles/2017-12-22/9-things-that-influence-how-fast-or-slow-you-lose-weight
9 Things That Influence How Fast (or Slow) You Lose Weight
U.S. News & World Report
December 22, 2017