HEALTHY HABITS

Quit the crash diets you are not doing your body any favours by losing weight too quickly. 

If you are trying to lose weight, one thing you can do to help your body is to maintain a five to six day healthy lifestyle. 

 

For example eat healthy foods Monday to Friday as these are usually when you tend to have more structure to your routine, this can help create health habits and have a day where you eat what you like such as the weekend where you can relax and not worry.

 

When you cut calories dramatically, your body acts like its starving and your leptin levels plummet making you hungry and generally lower energy levels and want to eat more. Once or twice a week enjoy a little of what you like.

Lose the negative language, clean, cheat eating, diet, imply that some how other foods are dirty or that you are loosing out.

Everything has its place in moderation.   

Crash diets do not work long term and you are not doing your body any favours by losing weight too quickly.

If you are trying to lose weight, one thing you can do to help your body is to maintain a five to six day healthy lifestyle, eating healthy foods and have a day where you eat what you like. When you cut calories dramatically, your body acts like its starving and your leptin levels plummet making you hungry and generally lower energy levels and want to eat more.

Why Yo yo Dieting is bad news for long term weight loss 

Your body senses the rush of fuel and boosts leptin levels, increasing your metabolism and priming your body for fat loss. Eating meals that provide a balance of energy sources from protein, carbohydrate and fat can help your body to lower daily leptin levels without creating a starvation response that may cause your fat cells to hold on to there supplies.

As you lose the weight, your body adjusts and realises that the reduced leptin levels are normal not starving.​

Too much sugar intake can make your brain less sensitive to leptin, which causes you to eat more and pack on the pounds.  Some foods have been shown to increase leptin activity and sensitivity.

Eat more Omega 3 Fatty Acids 

The biggest connection scientists have found is between Omega 3 Fatty Acids and leptin and fish just keep getting better, researchers found that a group of people who ate a high proportion of fish every day had lower leptin levels despite eating the same calorie loads and having the same body fat as their fish free cousins 

suggesting that a fish rich diet increased their bodies sensitivity to leptin.​ "sorry non meat eating friends"

​There’s good news, too, for those that are already overweight and leptin resistant it’s only temporary.

So even if you’re overweight and likely leptin resistant, you can improve on that state. Unlike type 2 diabetes and insulin resistance, which is very hard to reverse, leptin resistance is fairly correctable with a normal, healthy diet and exercise.

Sleep to keep you in shape 

Something really simple that everyone can do to keep their leptin levels high and keep cravings under control is simply to get a good night’s rest and sleep well. When you go to sleep, your leptin levels naturally raise, but if you cut your sleeping short, your body tries to adjust by making you hungry again.

Research has found that shorter sleep periods (6 hours or less instead of lower overall daily leptin levels, cause an increase in appetite, and even make people crave carbohydrates and other fattening foods.

 

It is important for your body to rest so it can maintain its natural hormonal balance, allowing you to look and feel your best.

Articles and information relating to health and fitness should be used along with common sense, GM FITNESS do not provide medical advice, we make no any medical claims, please contact your physician prior to any lifestyle change.

Please check with your doctor if you have any underlining medical condition or are pregnant.  

Not intended to cure or treat any medical diseases.  

Information provided on this website is for educational purposes, GM-FITNESS always recommends a balanced lifestyle, healthy diet and regular exercise that works for you.

Information provided by GM-FITNESS is believed to be accurate at time of publication 2018.

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