If you have weight loss goals in the New Year, you may be trying everything from cutting carbs, to sipping weight loss tea to enrolling in HIIT classes. That’s all well and good (except the cutting carbs part–ew), but doctors say that some of the best tactics for losing weight don’t involve restricted diets or exercise. What?! Unexpected strategies like getting more sleep and being mindful about the *time* you’re eating meals may be the key to finally unlocking your weight loss success. Finally, some good news for 2022. Here are their tips for maximizing your results:
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Time-Restricted Eating
Time-restricted eating is simply means that you focus on *when* you eat, not what you eat. "Time restricted eating gives the individual time to heal their intestines, reduce inflammation, and access to actually use your own body fat as fuel, which is discussed but not applied with most nutritional recommendations," John Jaquish, Ph.D., author of "Weightlifting Is A Waste Of Time" tells us.
Better Sleep
"Get 7-8 hours of high quality sleep each night, which includes sleeping in a cold-dark room; off electronics 60-90 minutes before bedtime and using blue blocking glasses at dusk," nurse practitioner Cynthia Thurlow tells us. "High quality sleep contributes to better balanced hormones, including glucose (blood sugar) and ghrelin (hunger hormone)." Makes sense!
Manage Stress
"Too many of us are sympathetic (fight or flight) dominant, which means our adrenals, cortisol are over-taxed," Thurlow, author of the upcoming book "Intermittent Fasting Transformation" tells us. "Find ways to integrate connecting with nature, exercise, meditation, yoga into your daily life."
Eat Less Often
Meal frequency is another big factor, Thurlow explains. "Both eating too frequently and the wrong foods can dysregulate blood sugar and insulin," she warns. "If your insulin is chronically elevated, you won't be able to access stored fat and will struggle with weight loss resistance." Yikes!
Eliminate Inflammatory Foods
Thurlow recommends eating an anti-inflammatory diet, or try an elimination diet. "Removing the most inflammatory foods (gluten, grains, dairy, processed sugars, alcohol) can go a long way with weight loss resistance."
