on a regular basis, ideally daily or no fewer than fi ve days per week, for a total of 40-60 minutes. Selecting something enjoyable (or at least tolerable) with relatively easy access is important to long-term compliance with any exercise regimen. Consider: walking 10-20 minutes after every meal (effectively low- ers post-meal blood sugar); yoga (especially kundalini yoga); cycling/spinning (at home or at a gym); resistance training (even light weight lifting); or ballroom/ other dancing or dance classes (e.g., zumba).
Step 4: Include Supportive Dietary Supplements
While a weight-minimizing lifestyle is most critical to weight loss and permanent, healthy weight maintenance, certain nutritional supplements may support and even accelerate the process. Whether a product is right for a particular individual generally depends on the reasons excess weight is gained and main- tained, and getting results can require some experimentation and patience. The limited scope and space of this article allows for discussion of just a few affordable options:
1. Blood Sugar Managers
Blood sugar balance is crucial to losing pounds and keeping them off because it contributes to increasing metabolism. Blood sugar level is the amount of glucose from food that becomes available in the blood to provide energy to cells either immediately or in the future after being stored. Blood sugar at high levels (excess glucose) gets stored as fat. Low blood sugar (inadequate glucose) causes the body to go into “starvation mode” and thus to hold on to fat and instead burn lean muscle. Try: (1) Berberine: a compound found in mul- tiple plants (goldenseal, Oregon grape, phel- lodendron) that activates AMPK, an enzyme in cells that regulates metabolism. Since AMPK regulates various biological processes that nor- malize glucose, lipid, and energy imbalances, activating it can produce the same benefi ts as exercise, dieting, and weight loss; and/or (2) Chromium (Chromemate/GTF): a trace mineral that combats insulin resistance and facilitates uptake of glucose in the cells.
2. Fiber Many types of dietary fi ber can assist with weight loss, but holistic practitioners view glucomannan (soluble, fermentable, and highly viscous) from konjac root as a “super fi ber” because it: (1) is well-tolerated at high doses of 2-4 grams/day; (2) effectively promotes a sense of fullness; (3) prevents absorption of calories and causes their excretion by absorbing up to 50x its weight in water; (4) controls appetite by increasing the weight of food consumed without increasing calories and reducing the amount of insulin produced after a meal.
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