Boosting metabolism and losing weight requires strategic habits grounded in science and evolutionary biology.
Simply eating less and exercising more does not work for long-term weight loss.
Trying quick fixes like diet teas and fat burning pills is ineffective and can be harmful.
π Taking care of long-term health is more important than quick weight loss.
β³ Approaching weight loss as an infinite game and lifestyle choice leads to better results.
π Understanding nutrition and metabolism through research and education is essential for optimal health.
π Our bodies have a mechanism to store fat when underfed for a long time, which slows down metabolism and hinders weight loss.
β³ The body adapts to a lower calorie intake by decreasing metabolism, leading to plateaus in weight loss.
π©βπ¬ Quick fixes like fat burning pills and diet teas are ineffective in increasing metabolism, while reverse dieting can help reset metabolism.
π Strategic refeeding can help break plateaus in weight loss and boost metabolism.
πͺ Strength training is important for increasing muscle mass and metabolism.
π Personalized coaching can provide valuable insights and optimize progress.
π€ Improving sleep can have a significant impact on metabolism and weight loss.
ποΈββοΈ Gaining muscle as a woman is a slow process, and it doesn't significantly increase metabolism.
π Better sleep leads to improved metabolism, not muscle gain, and can result in faster fat loss.
π€ Lack of sleep can lead to a reduction in fat loss and a decrease in insulin sensitivity.
πΆββοΈ Increasing non-exercise activity thermogenesis (NEAT) can boost metabolism and aid in fat loss.
π₯ NEAT is three times more effective than formal exercise in calorie burning.
πββοΈ In order to boost her metabolism and lose weight, Lucy cut back on high-intensity workouts and incorporated 5-15 minutes of walking several times a day, totaling 6-10,000 steps. She also added a 30-minute after-dinner walk to increase her steps.
β° Slowing down and taking time for self-care, including getting enough sleep, played a crucial role in Lucy's weight loss journey. By refeeding herself properly and focusing on rest, she continued to lose fat and gained more free time and energy.
π While these were the most immediate impact factors on Lucy's metabolism, there are other ways to boost metabolism depending on individual circumstances. Lucy offers assistance through her program or provides a comprehensive list of actions to uplevel progress.
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