A large number of people around the world suffer from obesity, which may cause them to suffer from heart disease, diabetes, cancer, and even Alzheimer’s disease.
In this context, the American “Fox News” network quoted Dr. Brett Osborne, a certified neurosurgeon in West Palm Beach, Florida, and founder of the “Senolytix” facility for preventive and anti-aging health care, as saying that there are 5 steps that people should follow to build a better body and prevent… Obesity, with muscle preservation or rebuilding.
These steps are:
Set a goal for yourself
For those who need to reach a healthy weight, Osborne recommended setting a goal to lose (3-5 kilograms) of fat in 8 weeks, while maintaining muscle.
He said: “Males should strive to lose 600 grams of fat per week, while females should strive to lose 400 grams of fat per week.”
Osborne suggested working with a friend or family member to get more encouragement to achieve this goal.
Prioritize strength training
Osborne said gaining muscle won’t just make you leaner; It will also increase your basal metabolic rate, improve blood sugar control, and promote fat burning.
“If you want to burn the fat in your waistline, do strength exercises instead of just walking on the treadmill,” he advised.
He added: “For females who are concerned about their body muscles becoming enlarged due to strength training, I assure them that this is a completely wrong understanding. What strength training will do is increase their fat burning rates.”
People exercising in a gym in the United States (AP)
Eat a low-glycemic index, anti-inflammatory diet
A low-glycemic index diet includes foods that have little effect on raising blood sugar levels, while an anti-inflammatory diet usually consists of omega-3s, polyphenols, vitamin C, high-fiber foods, and other foods known to fight inflammation.
“This will lead to lower insulin levels and fat loss, while maintaining muscle,” Osborne said.
The doctor stressed the importance of limiting the intake of carbohydrates that have a high glycemic index, such as bread, pasta, and rice.
“Carbohydrates should come from vegetables,” Osborne said. You should also eat abundant amounts of beneficial fats, such as olive oil, avocado, nuts, and butter, to encourage your body to burn fat, and eat protein to support your muscle mass.
Instead of counting calories, Osborne said you should focus on eating multiple small meals throughout the day, while reducing the amount of carbohydrates.
He added: “Your last meal should be at 7 p.m., if not before.”
Stay away from psychological pressure
Staying stress-free is one of the most important, but often overlooked, factors that contribute to fat loss, Osborne said.
“Chronic high levels of cortisol (the stress hormone) slow or stop fat loss, and lead to lower levels of testosterone, which affects energy levels,” he explained.
To get rid of stress, Osborne advised practicing some activities that help with relaxation, taking a vacation, allocating time to exercise, and social interaction with family members and friends.
He pointed out that strength exercises in particular help reduce stress. It significantly reduces cortisol levels.
Check hormone levels
Osborne said all hormone levels begin to falter with age, and when it comes to body composition, thyroid and testosterone are the most important.
“Thyroid hormone is a metabolic rate regulator, like the gas pedal on a motorcycle,” he explained. It controls how quickly fat is burned. Testosterone helps us build and repair muscle following strength training, and has direct effects on fat burning.”
