Muscle may weigh more, but it works in your favour

Muscle may weigh more, but it works in your favour
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“The amount of lean muscle mass we have is the primary determinant of metabolic rate. In other words, the more muscle mass we have, the more calories we will burn. Our muscle mass naturally begins to decline around age 30, and that process, called sarcopenia, accelerates around age 40. Lift weights and eat a protein-rich diet to preserve your muscle strength as you age.” – Dr. Apovian.

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It’s about progress, not perfection

It’s about progress, not perfection
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“Attitude is everything. When shedding weight, progress is more important than perfection. Small steps lead to big changes. And, if you fall off the wagon, jump back on. Each day is a new day to eat and be well.” – Jared Koch, certified health coach and nutritional consultant, founder of CleanPlates.com.

Here are 12 more weight loss hacks you can do right now. 

It’s not a diet, it’s a lifestyle

It’s not a diet, it’s a lifestyle
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“I wish clients understood that losing weight is about more than the number on the scale. Following fad diets may promote quick weight loss but typically results are fleeting and may lead to even greater weight gain once you resume your usual eating patterns. To lose weight for good, you need to adopt an all-around lifestyle change that includes what you eat, how you prepare food, and how often you move your body.” – Chanté Wiegand, ND, Naturopathic Doctor and Director of Education at The Synergy Company.

There is no perfect diet

There is no perfect diet
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“There is no one-size-fits-all weight loss diet for everyone. Ketogenic, Paleo, low fat, vegan – the options are numerous. But you must take into account the individual’s overall health concerns in the context of their weight loss strategy. What works for one person may make someone else ill or may simply not be effective.” – Dr. Wiegand.

Learn about the so-called healthy foods that really aren’t. 

Diet is more important than exercise

Diet is more important than exercise
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“You cannot outrun a bad diet. So many clients think because they sweat it out in the gym they can eat whatever they want. While fitness is essential for heart health and functionality, it is important to note that 80 percent of weight loss is diet.” – Suzanne Fisher, MS, RD, LDN Registered Dietitian and Licensed Nutritionist.

Here are 10 leisure activities that burn more kilojoules than you realise. 

Stressing about losing weight makes it harder to lose weight

Stressing about losing weight makes it harder to lose weight
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“Watch your stress level. Stress elevates the hormone cortisol, and when elevated, cortisol can interfere with memory, promote weight gain and lower immune function. Cortisol can also induce overeating and cravings, usually for high-fat, high-sugar foods. In addition, ghrelin, the hunger or appetite hormone, has been found to increase during times of extreme stress. Make sure you’re taking time to de-stress every day.” – Fisher.

Discover 36 ways to make managing stress much easier. 

Snacks can cut cravings

Snacks can cut cravings
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“Ghrelin, the hunger hormone, will increase during periods of hunger, so a mid-afternoon snack may prevent late-day overeating. Pack a snack or have some emergency rations stored in your desk to avoid temptations. I recommend nuts, seeds, fruit, yoghurt, cheese sticks, air popped popcorn and low sugar granola bars. Consuming a snack that contains protein will promote satiety and help to reduce cravings.” – Fisher.

Here are 10 hassle-free low-glycaemic snacks. 

Get your hormone levels checked

Get your hormone levels checked
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“If you’re trying everything and still not losing weight, I always recommend digging deeper into hormones. Imbalances in cortisol, thyroid and other stress hormones may be blocking success. Diet and exercise are often not enough.” – Wiegand.

Your microbiome is one key to weight loss

Your microbiome is one key to weight loss
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“Tweaking the gut microbiome – the balance of good bacteria in your digestive system – can help your body shed kilograms. Certain healthy bacteria in the gut predispose you to a faster metabolism. You can actually sequence the gut microbiome and look for imbalances and then working on rebalancing.” – Wiegand.

Here are 12 things your tummy might be trying to tell you. 

Weight loss is not a straight line

Weight loss is not a straight line
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“Losing weight is not linear. Your body weight will fluctuate as you go through different phases, especially for women at certain times of the month. From a psychological point of view, if your body weight goes up for a few days in a row, do not panic. Look at the overall trends instead.” – Rob Jackson, Personal Trainer, founder of Minimal FIT.

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