With new medical advances every year, it’s no surprise that more and more people are turning to drugs as a quick-fix solution to weight loss. However, the long-term effects of these drugs are still being studied.
For sustained weight loss, evidence shows that lifestyle changes yield the best results. Contrary to popular belief, you may not need to do intense exercise to lose unwanted weight.
This also applies to 42-year-old Andrew Kelly, who joined the company. ultimate performance After realizing that the fast pace of his life had led to self-neglect.
By adopting a holistic weight loss approach that focuses on diet, mindfulness, sleep and eating, the Brit ended up dropping an incredible 3.6 stone.
he lost an amazing amount of weight
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“It’s about following a sustainable diet that leads to a sustainable diet, because that’s ultimately where you want to get to,” he explained.
“There comes a point in your life when you get busy with everything, work, family obligations…I just started neglecting self-care.
“I knew what I had to do to get back in shape, but I also needed something that would give me a start and give me more responsibility. And that’s when I got closer to my ultimate performance. is.”
Exercise: Is less more?
When trying to lose weight, many people engage in intense exercise regimens, which can lead to so-called fitness burnout.
Research overall shows that excessive exercise can hinder weight loss because it interferes with your body’s ability to burn fat.
This theory turned out to be true for Andrew, who began intensifying his exercise regimen to speed up results.
“[It] It was weird,” he said. “I was doing a lot of cardio alone outside the gym, but my trainer told me I was doing too much.
“For me, it just didn’t compute. His view was that you could do a certain amount of cardio, but if you did more than that, the benefits could diminish. There’s no reward that big. I’m not coming back.”
At this point, Andrew replaced his routine HIIT training with more consistent cardio, and his weight loss resumed.
“[I’d do] This is a 45 minute class where your heart rate will fluctuate between 150 BPM and 170 BPM.Its advantages [type of exercise] At least in my case it’s exaggerated.
“I slightly reduced the amount of cardio and increased my steady-state cardio. So I increased my walking and other cardio at 120 BPM, and I saw an increase in weight loss.
“That was something I didn’t appreciate. I thought the harder I worked, the less I would accomplish, but that wasn’t necessarily the case.”
Nutrition: How high-fat foods support weight loss
Following his trainer’s advice, Andrew stopped eating high fat and switched to a high carbohydrate diet.
This approach was tailored to his increasing fitness level.
“I was skeptical at first, but this [approach] I worked. “I’m very sensitive to carbs and always thought adding more carbs would be a big deal, but actually it turned out to be a very wise decision,” Andrew explained.
“When I was on a high-fat diet, I ate things like fatty meats, salmon, avocados, and olive oil. Believe it or not, I ate quite a bit of cheese.”
Jess Hillard, Warrior’s leading nutritionist, explains that this approach works primarily by promoting satiety.
“High fats should be from unsaturated whole food sources such as nuts, seeds, avocados, and extra virgin olive oil,” she explained.
“This should be consumed in small amounts, but again, eating more of this type of food can help you stay fuller longer.”
How does it promote weight loss? Staying full longer after a balanced meal can prevent you from snacking on unhealthy foods or overeating the next time.
Of course, no balanced diet would be complete without carbohydrates and protein, which the body requires in greater quantities as energy expenditure increases.
“I always recommend a balanced diet, but eating a diet centered around high protein sources is particularly effective for weight loss, as protein helps you stay fuller for longer,” explains Jess. Did.
“Carbohydrates are great for us and we very much need them, but eating a diet high in protein and unsaturated fats means slightly lowering your carbohydrate intake and reducing your caloric intake. Of course, this depends on your situation, but if your fat intake is too high, it won’t.
natural foods
Andrew strictly adhered to a calorie deficit, as most people do when trying to lose weight, but credits his success to the quality of his diet.
“To lose weight, you must be in a calorie deficit. This is just science; you cannot lose weight by consuming excess calories. You must be in a calorie deficit to lose weight.” ” he declared.
“Another aspect is the quality of the food. It’s also important to be aware of the quality of the food you consume, as this is the only nutrients, nutrients, vitamins and minerals that are found in food.”
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Andrew lost 3.6 stone in 30 weeks
ultimate performance
He used diet and exercise to lose weight
ultimate performance
Extensive research has shown that the most popular diet, thanks to the high quality of its ingredients, not only promotes weight loss, but also promotes cardiovascular effects.
Dr. Sharma points out that the Mediterranean, DASH, MIND, and Nordic diets promote a healthier body in addition to a healthy weight.
“What these diets have in common is a focus on nutritious whole foods and an emphasis on plant-based options,” the experts note.
“Incorporating these dietary elements can have a huge impact on your overall health, especially your cardiovascular health.
“I highly recommend anyone looking to improve their health and manage their weight to take inspiration from these scientifically-backed eating patterns.”
He cautioned that for some people, changing their diet may not be enough to lose weight.
“Weight loss can also be achieved with injectable drugs if other factors are involved, such as underlying health conditions, biological issues, or hormonal fluctuations. […]” explained Dr. Sharma.
Additions to Andrew’s diet
When asked if there are any foods that are particularly effective for weight loss, Andrew mentioned yogurt and nuts.
“Incorporating nuts has been very helpful because not only are they obviously nutritious, but they also have a good balance of protein and fat,” he said.
“Greek yogurt is also high in protein and can be very helpful depending on the percentage of fat in the yogurt.
“With the Greek yogurt, we were constantly changing it up, so when we went into the weight loss phase, we were eating 0 percent or 1 percent Greek yogurt, but in the beginning it was 5 percent, which was great.” was the best.
“Nuts, berries, and other good sources of protein. [were eaten], i.e. chicken and fish. But incorporating yogurt and nuts really helped. ”
Bodybuilding expert and consultant Nader Qudimat of Bodybuilding Reviews explained that Greek yogurt is a great food for weight loss because it is an “adaptive food.”
Protein increases satiety, reduces hunger, and helps control your appetite, so you burn fewer calories throughout the day.
“Additionally, Greek yogurt contains calcium, which may reduce the body’s absorption of fat from food and support weight loss efforts,” Nader explained.
Greek yogurt is also a good source of probiotics, which are beneficial microorganisms that promote gut health.
“Improved weight management is associated with a healthy gut microbiome,” says Nader. “If you’re trying to lose weight with Greek yogurt, choose the plain, low-fat variety. Avoid those with artificial flavors or extra sweeteners.”
He added that nuts are also a nutrient-dense food and, when consumed in moderation, can help with weight loss.
“Nuts are rich in calories, but they also contain several properties that help with weight management,” he said.
“They’re also high in fiber and protein, which helps keep you full and satisfied, making you less likely to reach for harmful snacks.”
