Eating fats to lose weight may seem counterintuitive, but if you know which fats to eat, you can increase your weight loss. Studies are starting to demonstrate the benefits of such training. For example, this study looked at muscle fibres both before and after training in the fasted state. This means that you fast for a certain period of time, usually around 24 hours and then do your endurance or other training. The combination of low insulin and high adrenalin levels created by the fasted state stimulates adipose tissue lipolysis (breakdown of fat) and peripheral fat oxidation (burning of fat for energy). Other studies had already shown that breakdown of intramyocellular lipids (IMCL - fat inside the muscle) is increased by training in the fasted state. Six weeks of training in the fasted state also induced a greater increase of fatty acid binding protein and uncoupling-protein-3 content in muscle.
Some people prefer to work out with help. Taking a weekly cardio class or hiring a personal trainer are two great ways to keep yourself on track. If you've never been to the gym before, you should start with a personal trainer. Trainers will help you develop an exercise regimen that works for your body and your goals. They also explain how to use the machines, how long you want to stay with each one, and how to vary your workouts. Lastly, trainers will motivate you as you work out and will push you to do more than you may have thought yourself capable of.
What is motivating you to want to lose weight in the first place? Starting with your why is key to keeping you on track and inspiring you to keep going when things get tough. Think about what drives you or inspires you to make a change. Some of us are motivated by family and friends, and others may get more encouragement through rewards and recognition - or maybe it just takes imagining what you will feel like once you reach your goal. Motivation is powerful. And once you find it, keep it close by. Somewhere you can remind yourself when needed.
Ice cream is a favorite food of the warm months for a reason—you don't really want to subject yourself to additional, unnecessary heat. That's why many of us opt for some ovenless, meat-free cooking during the summer months, like fresh fruit salads, gazpacho, ceviche, and tuna fish sandwiches. When you eat more antioxidant-rich fresh fruits and veggies, you start to displace saturated-fat-laden meats, which have been known to contribute to inflammation and stunt weight loss efforts. Plus, some foods are actually provide more nutrients without cooking, like overnight oats. Raw oats are a rich source of resistant starch, a type of carb that bypasses traditional digestion, instead acting as fuel for your gut bugs who ferment them into anti-inflammatory fatty acids and shut off your fat-storage genes.
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