Somewhere parents lose themselves and their bodies over the years. But it's never too late to get back on track. There are a lot of different opinions out there on how to lose weight naturally. We will look into what can be done on a daily basis to lose weight without all the bells and whistles. Here is how to have a great dad bod.
Interval training.Experts suggest looking into interval training to lose weight and to increase your metabolism. Exercising with a low-intensity recovery period will burn more calories over time than doing cardio steady for the entire workout. A study published by Cell Metabolism found 12 weeks of brief intense interval exercises improved indices of "Cardiometabolic health to the same extent as traditional endurance training in sedentary men, despite a 5-fold lower exercise volume and time commitment." If you only have 10 minutes, you can still make time to fit in a quick workout.
Stop stressing.Stress releases the stress hormone cortisol, which is linked to weight gain because it puts the body in a stress mode and kicks the adrenal system up. Cortisol encourages the body to store more visceral fat as well. A study published in the Journal of Applied Physiology found fat around the belly raises the risks of heart attacks and may lead to other diseases. The immediate response to "acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite and stress-induced weight gain," WebMD reported. Stress may also result in burning fewer calories. Excess stress can upset the metabolism, create muscle tension, digestive problems and can cause sleep disorders.
Get more sleep.You just need 30 minutes of sleep loss to overeat and to gain weight. "When you’re sleep deprived, the mitochondria in your cells that digest fuel starts to shut down. Sugar remains in your blood, and you end up with high blood sugar,” Michael Breus, Ph.D., explained to thedailyburn.com. Sleep deprivation stimulates the endocannabinoid (eCB) system. This is a group of endogenous cannabinoid receptors located in the mammalian brain and throughout the central and peripheral nervous systems. When people are not receiving adequate rest, the system is activated and it may agitate the appetite and shrink energy levels.
Cut back on starches and sugars.Since insulin is the main fat storage hormone in the body, start reducing the amount of starch and sugars being consumed. This includes bread, potatoes, rice, pasta and sugary foods. Each one of your meals should include a protein and a low-carb vegetable like kale. The protein may include eggs, tofu, beef, chicken, salmon or trout. High protein diets can also reduce obsessive thoughts about food by 60 percent, and it may diminish the number of calories eaten per day, according to Healthline. Sugar is another enemy. The average American consumes 19.5 teaspoons (82 grams) every day. That translates into about 66 pounds of added sugar consumed each year, per person. Consuming sugar over time can affect the natural balance of hormones that drive critical functions in the body, and leads to weight gain, sugarscience.ucsf.edu reported.
Don't ditch the coffee.Having a cup of coffee could boost your metabolism by 12 percent. A review published in 2011 in Obesity Reviews found coffee causes a boost in energy. This could be the reason people who drink java burn more calories. The caffeine in coffee could help you during workouts as it may block adenosine, which is a pain receptor.
Have a bowl of soup.People who have soup before a meal are more likely to reduce the number of calories they consumed and they felt more satisfied. Try a watermelon soup, gazpacho soup, chicken soup, avocado soup or a veggie soup instead of appetizers and bread. Stay away from any cream-based soups as they are higher in calories and in fat.
Eating breakfast is needed if you want to lose weight. Obesity Review found a correlation, though small, between skipping breakfast and excess weight. When you skip breakfast, you're actually going to be starved by the afternoon and this leads to overeating. Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City shared: "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure." Breakfast revs up the body for the rest of the day by boosting energy and sets the foundation for your diet.
Having a great dad bod won't be easy because most likely parenting is your most important goal. Being healthy will make you a better parent because without health we couldn't do much at all. Make time to get your body back into shape with minor lifestyle adjustments. Mark Pettus, MD suggested being patient will also be key during the transition. “When you’re trying to lose weight, it’s hard to be patient. As you start your diet, remember that slow and steady weight loss is the easiest to maintain.”