There are only a handful of days left before we enter a new year, and that means that more and more people are going to be thinking about their weight loss goals.
Around this time of year is when people start to devise a game plan for shedding some excess pounds in the new year, and many of them tend to overcomplicate things. But, as it turns out, some of the simplest lifestyle habits make the most significant difference. A doctor who creates a lot of viral, realistic weight loss content, Dr. Johnny Hadac, made a video about five “effective” weight loss tips you should follow, which could even help you lose 10 pounds in 30 days. Read more about them below.
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1. Increase Your Protein
One of the most talked-about macronutrients out there is protein, as not only is it commonly associated with muscle building, but it can also help keep you a lot fuller, longer, helping you avoid binges and cravings. In his video, Dr. Hadac advises eating three meals a day with 40 to 50 grams of protein in each one.
Additionally, he suggests consuming one gram of protein per lean pound of lean body mass in a day, and "reduce processed carbohydrates" from your diet.
2. Move Your Body
Although exercise isn't everything, and it can oftemtimes be dangerous to focus more on exercise than a healthy and balanced diet, it is still vital to a weight loss journey, and helps significantly with longevity.
Dr. Hadac advises doing at least 30 minutes of resistance training three times a week, taking a 20-minute walk daily, and taking a moment to stretch each day.
3. Try Fasting & Upping Your Hydration Game
When it comes to fasting, you actually don't need to do an intense intermittent fasting ritual to experience some of the practice's benefits. The content creator encourages people to attempt a 14-hour fast each day, between the hours of 7pm and 9am, to avoid harmful, late-night eating.
Additionally, he emphasizes the importance of hydrating each day and how everyone should try to drink at least 80 to 96 ounces of water each day. While fasting, he says each person can have 32 ounces of water, as well as black coffee and plain tea.
4. Eat More Fiber
Since protein's been getting all of the attention these days, and fad diets like the carnivore diet and more are getting increasingly popular, people are forgetting to get in their fiber.
To aid your digestion, get enough nutrients, and improve various bodily functions, Dr. Hadac suggests eating 30 grams of fiber a day through fruits and vegetables, which will "improve gut health" and "increase GLP-1" hormones.
5. Take Care Of Your Gut Health
If you want to have a successful and maintainable weight loss, taking care of your gut health and microbiome can help you go a long way. In order to do this in an easy and accessible way, you can start by introducing probiotic-rich foods into your diet.
The weight loss doctor instructs you to add "fermented food" like sauerkraut, kimchi, kombucha, and more to your breakfasts. You can also eat Greek yogurt with berries, have side salads with your meals, and take an "Akkermansia probiotic daily."
