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Many people that are in quarantine right now maybe having trouble with weight gain and unhealthy eating habits.
Dr. Michael Luciano came up with what he calls his four “S”‘s as a strategy to keep you from gaining weight.
These are Scale, Structure, Stress, and Supplements.
See Dr. Luciano on Fox 29 Philadelphia discuss this here:
Weigh yourself. If you have been avoiding the scale, it’s time to see what the damage is and make it a point to do weight yoruself daily or weekly.
This will hold you accountable for what you ate the previous day.
The longer you wait the more your body will adapt to the higher weight and make it harder for you to lose.
Pick a diet strategy you can stick with.
A good rule of thumb is to commit to cutting out all the addictive foods that cause you to be hungrier due to the rise in blood sugar and lack of nutrients.
These include sweets, sugars, and processed foods.
Try tracking calories and pick a number to stay under.
Decrease the amount of times your eating.
Stretch the time you start eating and put a cut off time in the evening. This is also called intermittent fasting.
Have something high in protein to start the day and ditch the carbs in the am which can trigger more cravings.
Try out a new diet plan like a ketogenic, low carb – high protein, Mediterranean diet, Paleo, South Beach, etc.
This is a stressful time for many and that leads to emotional eating and weight gain.
To keep stress at bay, try to incorporate mediation and exercise into your daily routine.
In addition, getting a good amount of sleep is very important.
Protein powders are great to incorporate into your diet.
They fill you up and provide nutrition for your muscles so that you don’t break them down when lowering your calories.
And appetite suppressants such as L pehylalanine Diucaps are great to curb appetite.
They have an essential amino acid that acts as an appetite suppressant by releasing the intestinal hormone CCK which signals the brain to feel satiated after eating.
It slows down the digestive tract and tells the brain you are full.
Lipotropics are great. They include amino acids such as methionine, inositol, and choline with b vitamins provides a metabolic boost and enhances fat burning.
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