Holiday weight gain is about as certain as Elf on Shelf switching positions every single morning in a household (ok so only one of those things are certain).
I want to give you some quick tips that will rev your metabolism over the next two weeks. These tips will be sure to reduce inflammation and improve your energy, even if weight loss isn’t your goal.
But first some interesting charts.
Chart #1 - a 20 year graph of caloric intake for Americans. Notice that it really hasn’t increased in 20 years, but our obesity rate has gone from 30% to 43%.
2nd one:
Sugar has obviously gone WAY up in the last two hundred years. But if you look at the end of the graph, sugar consumption has actually been on the DECLINE. But obesity is still going up over the past twenty years.
3rd chart:
Vegetable oil = processed foods and basically anything that you find at any restaurant, unless you explicitly ask that it’s cooked in REAL butter. Soybean, canola, vegetable oil are all a massive determent to your health. THese industrial, oxidized and manufactured oils wreck havoc on your cells, metabolism, joints, brain, hormones and more. We have all seen the beach photos from the 50s, where everyone is trim and lean. Beach photos today look very different. Processed and restaurant foods I believe are the biggest culprit.
Ok.
So to get back on track quick here, I put together a plan for you to rev up your metabolism BEFORE the New Year.
Sunrise for 15 minutes to set the circadian rhythm.
Blue light blocking glasses when the sun goes down
First meal is within 30 minutes of when you get up (also before 730/8am). IT needs to be between 30-40 grams of animal protein.
No coffee before you eat. Have it after breakfast to prevent cortisol shock
Lunch and dinner are also protein and fat.
No vegetables and no fruit (except see below).
Shooting for 100 grams of total protein per day
Lots of sea salt.
20 minute walk everyday (ideally mid day)
3x 10 minutes of high intensity exercise (squats, jumping jacks, etc.)
Last meal before the sun goes down.
8 hours of sleep in a cool/cold dark room
Exceptions: If you are a female in child bearing years, you need some fruit and honey a couple of times a day for healthy carbs. Berries would be preferred here and organic raw honey.
You will see results with this!
Have a blessed holiday
DR B