To achieve great goals of boosting energy, alleviating bloating and bowel issues, and shedding fat, incorporate fiber-rich foods, enjoy a cup of tea, and engage in light to moderate exercise for 30 minutes, five days a week. This advice is supported by the Insider website and can help optimize your health and well-being. Discover the power of fiber, tea, and exercise for improved vitality and weight loss.
Muscle Building
It’s great to stay active and energized, but you should also do some resistance training to help lose fat and maintain muscle, said Clarissa Lenher, a registered dietitian and gut health specialist. “Having more muscle can lead to a higher metabolic rate during pregnancy,” she said. Rest, which supports fat loss.”
Vitamin D and carbohydrates
In terms of energy, Lehnherr suggests monitoring your vitamin D levels and avoiding excessively low levels, which can be particularly problematic during the winter months. Additionally, Lehnherr explains that increasing food intake, particularly carbohydrates, can help elevate energy levels.
Protein powder
According to Leinherr, protein powder can potentially lead to digestive issues for certain individuals. To start your day, consider creating a nutritious smoothie using almond milk, protein powder, coffee, and half a banana.
Leinherr stressed the importance of consuming protein throughout the day, explaining that it provides energy support and promotes satiety. This can help curb snacking and sugar cravings, both of which can hinder fat loss when consumed excessively.
Increase fiber gradually
Lenherr suggests enhancing the fiber content of your morning smoothie by incorporating vegetables, berries, and chia seeds. However, it is crucial to gradually increase your fiber intake to avoid potential bloating.
She explained that if bloating is connected to constipation, it may be beneficial to incorporate more fiber into one’s diet to promote regular bowel movements and alleviate bloating. Furthermore, she mentioned that fiber provides a prolonged feeling of fullness, which can aid in weight loss.
Anti-inflammatory and antioxidants
Adding more fruits and vegetables to your morning smoothie will also provide the body with additional polyphenols to promote gut health, as polyphenols act as antioxidants and fight free radicals associated with inflammatory conditions such as cancer.
Fiber in every meal
During lunchtime, Lenherr suggests enjoying a wholesome combination of gluten-free bread, avocado, tuna, and chili pepper. To boost your fiber intake, consider sprinkling seeds or nuts on top or opting for whole-wheat bread. For added nutritional value, Lenherr recommends including a side salad with leafy greens and peppers. To further increase fiber consumption, you can snack on high-fiber fruits like kiwi, as well as brown rice cakes or oatcakes.
Leinherr cautioned against consuming excessive amounts of energy-dense foods like peanut butter, as it can impede fat loss. Instead, they recommended yogurt as a viable substitute due to its high protein content and suggested adding berries for additional nutritional benefits.
Herbal tea
Leinherr explained that herbal tea can help with digestion, so it can be consumed after a dinner consisting of chicken breast with mushrooms and green beans, topped with some cheddar cheese.
Leinherr reported that it is a solid meal rich in protein, but adding a source of carbohydrates such as sweet potatoes or brown rice would provide more energy. She suggested drinking herbal tea, such as mint or ginger, to facilitate the digestion of dinner.
