It’s time to shift the way you think about losing weight. Don’t focus on fad diets but look to maintain a healthy balance of what you eat. This will have an impact on your body and health in a level that most diets don’t consider – stabilizing your blood sugar.
Blood sugar level is the amount of glucose (sugar) that is in your bloodstream. This glucose comes from the food you eat and provides energy to cells immediately or can be stored for future use. This regulatory system is key to overall fitness, health, regulation of hormones, how your body burns stored fat and your metabolism and ability to maintain a healthy weight.
Unfortunately most people’s blood sugar is out of balance and either too much glucose leads to high blood sugar levels where it is forced to store glucose as fat or it isn’t getting enough causing the body to go into “starvation mode” where it burns your lean muscle instead of fat.
The key steps to blood sugar balance
1. Eat every 3-4 hours and make sure you include protein, carbohydrate, and fat at every meal or snack. Eat within the first hour after waking up then every 3 hours after. Example meals;
- Breakfast – omelets with spinach and tomatoes (egg = protein + fat, spinach/tomato = carbohydrates) or oatmeal with nuts and seeds (oats = carbs, nuts/seeds = protein + fat)
- Lunch – Wholegrain bread sandwiches or wraps with pesto/hummus, chicken/tuna/salmon, and vegetables
- Dinner – Grilled fish/chicken/turkey/beef with sweet potato and salad/steamed vegetables
2. Always Carry a Snack – this way you’ll never be caught out without something to eat between meals. Examples include;
- Fruit smoothie with flaxseed and/or nut milk
- Greek Yoghurt with sunflower seeds 2 chopped dried figs
- Natural protein bars like Bounce Spirulina and Ginseng Balls or Raw Revolution Bars.
- Oat cakes with cottage cheese
- Boiled Egg
3. Drink 3 litres of Cinnamon Extract Water – Cinnamon extract (available from your local health food shop) is fantastic for balancing your blood sugar and losing weight. Recent studies show that eating just half a tsp of cinnamon a day can reduce blood sugar levels by up to 29% whilst helping to lower triglycerides and cholesterol too. The extract is more potent than the whole cinnamon. Just 2 drops per litre and aim to drink up to 3 litres daily to help with digestion and constipation.
4. Do these Exercises for 10 – 15 Minutes Daily – you don’t have to slog it out for hours at the gym every day to lose weight. Just try to do something every day to activate your muscles and get your heart-rate up. The following routine can be done anywhere, at any time of the day, and will help boost your metabolism, energy levels and fitness whilst burning those unwanted pounds of fat.
1-3 minutes – Warm up for 3 minutes by jogging on the spot for 30 seconds then doing jumping jacks for 30 seconds and repeat 3 times.
4-8 minutes – Body Weight Squats – feet hip distance apart, abdomen in, shoulders relaxed and hands on hip. Squat down the push up through your heels, repeat for 20 seconds then hold in a squat for 10 seconds. Repeat 8 times.
9-13 Minutes – Body Weight Lunges – with a wide stance, right foot forward, hands on hips, shoulders relaxed, drop down and push up through your front heel. Repeat for 20 seconds then hold in the down position for 10 seconds. Repeat 4 times then swap legs and repeat another 4 times.
13-15 Minutes finish with as many jump squats or burpees as you can do.
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