We do the planning so you lose weight naturally, the GHS way. Other plans are questionable, and leave you hungry with no results. The science behind what we do sets us apart. Our natural method actually works. Keep reading to learn what you can tweak in your daily routine that will help you lose weight and keep it off.
Here are a few helpful GHS tips to get you started losing weight naturally:
1. Always get in your required amount of water each day.
Here are just a few things that drinking water on a regular basis can help. Since the adult body is approximately 70% water, you need to make sure you’re drinking it! Boost your energy and relieve occasional fatigue. Ease occasional constipation. Promote healthy skin, and improve cognitive and memory function, and much more by making sure to drink your water.
2. Switch to all natural sweeteners and flavorings.
Avoid sugar and artificial sweeteners. They spike insulin and acidity, therefore halting fat loss. Feel free to use “Sweet Drops” Stevia, “Lakanto” Munkfruit, and “Stur” flavorings. If you can’t find them in your grocery, they are available on Amazon.
3. Indulge in your coffee with our substitutes.
You don’t have to feel deprived of having your specialty coffee. Just be sure to use the products that we listed above in order to achieve the taste you’re used to getting from your favorite coffee shop. Also, keep in mind that you’ll need to keep your coffee consumption to under 12 ounces a day. If you’re consuming more than that, gradually taper down so that you don’t go through withdrawal symptoms.
4. Be consistent in eating all your protein.
Understanding your need for protein and how it is necessary for tissues and organs in your body is important. It’s necessary to have adequate protein intake to meet your body’s demands for protein and amino acids. Foods that are high in protein are naturally lower-glycemic. Protein and fat help slow down the absorption of sugars from carbohydrates so that you don’t get as quick of a blood sugar high, followed by a quick drop. Therefore, you don’t experience an insulin spike that leads to fat storage. Protein reduces cravings due to the presence of stable blood sugars. As a result, you’re less likely to find yourself snacking or desiring sugary foods. It also improves your feeling of satisfaction, which reduces cravings. In fact, studies have shown that higher protein meals can reduce cravings by 60%.
Take advantage of Dr Cindy’s protein-packed recipes that are available in your manual and in your client portal. Our delicious meals offer variety that will keep you feeling full while providing the necessary nutrients your body requires.
5. Eat more fruits and vegetables
We recommend getting between 20 to 30 grams of fiber each day. While on the GHS plan, you will need to consume the majority of this fiber from your vegetables. Be sure to follow your Individual Food/Meal Recommendation List for your customized serving size, and your manual for specific options of fruits and vegetables. Fiber can help you feel full longer, as opposed to taking a drug that will interfere with your body’s natural processes. There are no negative side effects either. It is also much more cost-effective, too!
By choosing a smaller plate, you will have an overflowing plate. This will help you enjoy our flavorful dishes and realize the large amount of food you get to enjoy with the added benefits of desired health consequences. By using a smaller plate, you will transition to eating less than previously without the psychological feeling of being deprived. This is a great way to help with mental and emotional adjustments to portion control.
Mindful eating is all about slowing down while you’re eating. It is about enjoying the taste, smell, and texture of your food. If you become more aware of what you’re eating, you can regulate food intake, won’t over eat, and therefore control your body weight.
8. Consider using a probiotic.
Did you know that 85% of brain chemicals are actually produced in the gut? Therefore, we know that gut health can absolutely impact brain chemistry. These brain chemicals affect your emotional health directly. Research has also proven that 70% of immune cells are produced and stored in the gut. Therefore, if your gut is healthy, so are you.
9. Add exercise, if your doctor allows.
With your doctor’s permission, incorporating exercise can help you lose weight and help improve the quality of your life. We recommend strength/ resistance training (lifting weights). Strength training will improve your glucose tolerance and increase insulin receptor sensitivity. We also recommend burst/surge training. This only takes between 12 to 15 minutes a day. Burst training also helps burn cortisol, the body’s natural stress response hormone that is responsible for helping with your fight or flight response. It can also cause fat storage, particularly in the abdomen. Make sure you have days of rest. Search YouTube for burst training information and education. Taking a walk is also beneficial.
In conclusion
Genesis Health Solutions has many proven ways to help you lose weight naturally. Our natural methods promote weight loss and help you reach a healthy weight. You will soon be looking and feeling better. Work on incorporating the above tips into your daily routine to make the changes necessary to move you toward your healthy lifestyle.