Let’s face it. Losing weight and reaching your goal is a mystery. You’ve got a goal in mind and tried multiple times to lose weight and look better; yet you hardly get past those first 2 weeks of sticking with it. Frustration and confusion set in. There’s so much information and little clarity about how to get in shape.
Here’s the good news. Becoming healthier is an easy and a simple process…if you understand and know how. It may take patience but there is a scientific, simple way to achieve optimal health. This article, 10 Secret Things Fit People Do, will offer essential tips on how to optimize health and maintain a lean and toned physique.
The greatest underlying secret fit people do to keep their bodies lean and fit is manage blood sugar levels. That’s it. That is the fundamental principle of improving one’s physique. Controlling blood sugar has far-reaching positive effects on your long-term health and properly regulates all of your body’s systems. It is the quickest and most effective way to trim down belly fat, giggly arms, and flattening any chest. By controlling blood sugar levels, your body shifts gears to breakdown body fat stores for energy.
Follow these 10 Tips to daily manage your blood sugar:
Tip 1: Eat a high protein breakfast. 1-3 whole eggs, egg whites, lean meats, cottage cheese, plain Greek yogurt, protein shakes, are fantastic foods that support a rush of amino acids to muscles for repair and act as a governor on your blood sugar levels.
Tip 2: Earn the right to eat carbs. Exercising before eating a meal with carbohydrates significantly balances your blood sugar. Exercise improves the sensitivity of glucose to muscle cells, pushing it from the blood stream into use, maintaining blood sugar levels. As a general rule of thumb, the more body fat you need to lose signals you’ve abused carbs too long and you don’t need them. Earn them.
Tip 3: Nourish your body with nutrient-packed low calorie carbs. This means eat a variety of roasted, sautéed, or steamed above ground, preferably green vegetables. They are low in calories and carbs but very dense in vitamins and minerals that promote fat loss and detoxification. Toxins are stored in body fat. You need extra nutrients in vegetables to carry out the toxins as fat stores break down into the blood.
Tip 4: Prioritize protein. In Greek, protein means ‘of prime importance’. So make it a priority! Each meal should be based around 20-40 grams of protein from fish, beef, poultry, wild game and dairy. I do my best to rotate my proteins so that I don’t eat the same sources week after week.
Tip 5: Wake up earlier and move. Set your alarm 20 minutes earlier and begin walking 20 minutes daily. Add 5 minutes each week until you have reached 60 minutes. This will have developed into a healthy habit. I guarantee this next point. After a short period of time, you’ll really enjoy it. Plus, in a fasted state, your blood sugar levels are very low. The result? Body fat stores in the body are broken down and used for energy rather than the sugars you may have ingested in a meal.
Tip 6: Exercise using bang for your buck exercises. Do squats, deadlifts, push-ups, lunges, shoulder presses and seated rows. They’re all multi-joint exercises that maximize calories burned and keep your body moving in a healthy and natural way. Have someone teach you the proper methods to prevent injuries and maximize your time and effort in the gym.
Tip 7: Supplement. Cinnamon extract, chromium, magnesium and alpha-lipoic acid are fantastic, well-researched nutrients that manage and improve blood sugar levels. Taking these before a starch meal or after a workout is beneficial for pushing glucose into the muscle cells more efficiently.
Tip 8: Make the local grocery store a new best friend. Build the habit of grocery shopping at least twice per week. This encourages fresh foods at home and is a big step towards eating healthier and prevents eating out when feeling tired and lazy.
Tip 9: Eliminate nutrient deficiencies. A single nutrient deficiency could be holding you back from great results. Taking pharmaceutical-grade multivitamins and minerals from reputable brands and sources can cover all nutritional bases lacking from food. When it comes to supplements, you get what you pay for. If they’re cheapest in cost, it generally means low quality ingredients and production processes.
Tip 10: Manage stress. Yin building techniques include proper sleep, yoga, meditation, reading, taking a nap, visualizing and writing. They lower daily stress hormones like adrenaline and cortisol. Cortisol rises under stress and promotes blood sugar increases in response for quick energy needs. Designate 10 minutes per day for alone, quiet time to relax. Use your imagination to create a ‘quiet room’ in your mind.
If you’re ready to look and feel better seek out a professional. Ask your friends and family about someone who has achieved healthy results Learning from others who are doing what you want to do is a key to success.
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