Summer is just around the corner in many parts of the world, and the time is just right for us to start getting our bodies swimsuit-ready. Since there is not much time left until extreme temperatures force us to get those layers of clothes off, it’s inevitable for you to start wondering: “How much weight can I lose in 6 weeks?” However, choosing a diet that is both healthy enough and effective at such a short notice can be quite challenging.
Luckily, there are ways for you to achieve such a feat with a couple of little tips that work well, no matter which diet you choose, and here we recommend some of the best.
The secrets of magnesium
Although you might have heard of magnesium more in the context of muscle relaxation and blood pressure regulation, it’s not well known that magnesium has an important role in glucose and insulin metabolism. One study has shown that higher magnesium intake is associated with lower fasting glucose and insulin, which consequently means that it can help improve insulin resistance. Albeit it might not affect your diet directly, this is strong evidence that magnesium has a significant role in the way our body processes excess sugar.
Due to its relaxing qualities, it is also no wonder that magnesium is connected with stress levels. Magnesium here serves as a mediator between sleep and cortisol levels. Since magnesium improves sleep quality, and better sleep means lower cortisol levels, you will have a significant weight loss boost when those cortisol packs are out of your system for good.
Unnecessary water retention
When you accumulate fluids without having the need to urinate, there might be some problems you aren’t aware of. It could be that you are allergic to some ingredients, and consuming them can lead to unnecessary water retention and cause bloating, or even stomachaches. In order to avoid this, you can try some natural diuretics, such as parsley or ginger.
One other natural diuretic is dandelion, and a small study has provided us with the knowledge that an alcohol extract of dandelion can significantly increase urine output in humans. However, there is very little scientific evidence that these herbs have true diuretic effects. So far, it would be better to stick to a healthier diet and moderate exercise.
Practice mindful eating
Since we eat more than three times a day, many times in a rush, it’s quite impossible to think about every little thing you eat. Although it might seem like a redundant habit, minding what you eat is actually going to help you improve your weight loss program, and by this, we don’t mean you should stop eating everything you enjoy.
It’s important to listen to your body and find the balance between appetite and hunger. Even though most of us think about eating once we get really hungry or as we take a glance at some tasty food, the best time to eat is actually when we are moderately hungry. This way, your metabolism will be constantly working, you won’t be at risk of overeating, and you will have more time to think about what you should (not) be eating.
The miracles of fiber
A higher fiber intake has many benefits for weight loss and overall health. Not only do fibers help decrease belly fat, but they are also linked with a lower risk of type 2 diabetes, insulin resistance and heart disease. Soluble fiber also helps in appetite reduction, since foods rich in fiber are the ones that keep you full for the longest. It would be wise to introduce fiber into your diet not all at once, but one step at a time, because too much fiber can cause bloating and cramps.
So, you can start with oatmeal and combine it with fruit like apricots and oranges, which are all rich in fiber. Afterwards, you can include flaxseeds and sweet potatoes. Finally, adding some brussels sprouts and legumes can altogether lead to a perfectly balanced rich-in-fiber diet.
Stop counting calories
We’ve heard many times that counting calories is essential to every diet, because calories make us fat. When simplified like this, it’s no wonder that many people develop an obsession with counting calories, but without achieving satisfactory results. Doing thorough research over any diet is essential for it to work well, and just a little bit of research can help you see that calories aren’t that bad for you.
Before giving the red card to calories, keep in mind that the calories/nutrients ratio matters more than calories on their own. Our body uses calories as its main energy source, so depriving it of calories will only result in a chronic lack of energy. You need to choose food that is rich in calories, but in nutritive value, as well. For example, pizza is rich with calories, but low in nutritive value, while avocado is high on both. This also goes for all fresh, organic food.
Keep in mind that every diet you choose needs to be immersed in a healthier way of life. Without exercise and good sleep, you will have less or no effects. Weight loss should be something to enjoy, and not something to torment your body with. If it is torture, then you are better off without it.