“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"
When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose up to 5lbs of water weight in one week safely.
Prediabetes, also called Insulin Resistance, is a serious health condition where blood sugar levels are higher than normal but not high enough to be diagnosed as Diabetes. More than 1 out of 3 of all living American adults are considered prediabetic which is over 84 million people. The Center of Disease Control (CDC) recently reported that of those with prediabetes, 90% don't know they have it.
What Causes Prediabetes?
The same risk factors that increase the risk of developing type 2 diabetes increase the risk of developing prediabetes.
Other conditions associated with prediabetes include:
Signs And Symptoms
You should see a doctor if you have any of the mentioned risk factors apply to you and especially if you are experiencing on or more of these symptoms on a daily basis. They have tests that will determine if you are prediabetic based on two main measurements. We will discuss these tow main tests below:
A1C: A1C stands for Hemoglobin A1C which stands for a form of hemoglobin that bings to glucose (sugar). This blood test reflects your average sugar levels over the past 3 months. A measurement of 5.7-6.4% reflects that you are in the prediabetic range.
Fasting Glucose: This test takes your sugar levels after an 8 hour fast. Anything below 100 mg/dl is considered normal, if you are in the 100-125 mg/dl range you are considered prediabetic.
The Best Treatment For Prediabetes
Every article that comes up for a google search of "treatment for prediabetes" shows the cliché "eat healthy foods" "lose weight" and "improve blood pressure and cholesterol". Very insightful information that is isn't it. We know this! The real question is how can I start today?.
Let's say that you had a doctors appointment in 2 weeks and you had to improve your blood sugar levels, hormone health, and body composition by that time or your monthly insurance costs would double, but if you improve them from your current measurements the costs would halve. These three actionable tips I'll give you today are guaranteed to knock your doctors socks off and put money back in your pocket so you can spend it on better things, like a trip to Boca Raton..because who doesn't want to go to Boca Raton?!
1. The Best Diet For Prediabetes (Low G.I)
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.
There are 3 classifications of GI
Low: 55 or less
Moderate: 56 – 69
There is a real need to define the difference between a low GI diet and/or meal and a low GI food. Because a low GI food is defined as 55 or less, everyone has made the reasonable assumption that a whole diet that averages 55 or less is a low GI diet. In fact the average American diet already has a GI of around 55–60 because we eat fruits and dairy foods which are naturally low GI. So, to reduce the risk of chronic disease, we believe we need to aim lower and suggest that 45 is a better cut-off point for a low GI diet.
Revised whole day classifications are:
Low: 45 or less
Well, we know from numerous observational cohort studies around the world that the daily average GI of the diet of people in the lowest quintile (20% of the population) is about 40–50. Similarly, in a meta-analysis in Diabetes Care of 15 experimental studies investigating the role of low GI diets in managing diabetes, the daily average GI was 45.
Since this average GI has been proven to have significant health benefits in people with existing diabetes and in reducing the risk of chronic diseases like heart disease and diabetes, and importantly, people can and do achieve it in real life, we believe a GI of 45 or less is what we all need to be aiming for.
Many Doctors recommend Intermittent Fasting for diabetics and prediabetics as the fasting period helps lower resting insulin and sugar levels. This can help manage and treat the symptoms of Type 2 diabetes over time. I wrote a guide on Intermittent Fasting so people can ease into it effectively without any question of if they are doing it right or not. You can download it by clicking below
Download The Intermitting Fasting Progression Plan
2. Move For As Little As 10 Minutes A Day
The quality of the calories we consume will help us reduce the chances of us over eating or spiking our blood sugar but let's not forget the importance of burning calories. The average American woman burns about 1400 calories a day at rest while the average American Male burns around 1600, this is called our resting metabolic rate or RMR for short. This means if you did nothing but sat on a couch all day you would burn this amount of calories, but you're probably slightly more active than that I'm guessing. Remember that we walk from our bed to the kitchen, from our house to our car, from our parking spot into the building we work in, from work back to the car, and finally from our car to our house. This is a generalized estimation of your daily opportunities to move, but the point remains.
We have plenty of opportunities to increase our Total Daily Energy Expenditure (TDEE) without even stepping in a gym. Just by dedicating as little as 10 minutes a day to a walk, jog, or even a quick bodyweight workout we can add hundreds of calories to our RMR. Increasing this number can make it easier for us to lose more weight without having to severely restrict our diet too much to where we feel like we need to starve ourselves in order to lose weight and reverse prediabetes.
The equation to weight loss can be simplified numerically to calories consumed minus calories burned. If this number is negative then we can estimate how much time it will take us to burn 1lb of fat.
1600 calories consumed - 2100 calories burned = - 500 calories
Let's remember that 1 lb of fat is equal to 3500 calories.
Therefore, a caloric deficit of 500 calories a day puts us on track to burn 1 lb of fat per week.
This is the power of moving for as little as 10 minutes a day. We can begin seeing results in as little as a week if we stay consistent. Don't forget to get your TDEE up this week.
3. Improve Insulin Sensitivity By Adding Lean Muscle Tissue
Sometimes I dive too deep when explaining the physiology behind this component of weight loss and improving hormone health so I've learned to clarify the message much better.
Your blood sugar goes up when you eat food, insulin goes up as a response in order to bring blood sugar back down to normal levels. Insulin binds to sugar and acts as a key to transport it into various cells of the body to be used as fuel or (if you have too much sugar) to the liver be converted and stored as fat.
Muscle is normally associated with protein but it actually needs a lot more sugar to function properly than people realize. Therefore, when you have more muscle tissue you give blood sugar more places to be used before the excess needs to be stored as fat. This explains why resting metabolic rate increases as lean muscle mass increases.
To summarize, lean muscle opens more doors for insulin to unlock so blood sugar can be used as fuel rather than being stored as abdominal and subcutaneous fat.
Book A Call Today!
At PanaceaFit.com we believe in sustainable lifestyle adjustments to achieve life changing results. This is why we begin with a 3 day calorie counting challenge. Once this is completed we identify the ONE hour of the day where people are doing the most amount of damage to their health and we focus our efforts here. Once we fix this time slot we focus on further laying the foundation for our new healthy lifestyle by identifying easy ways to begin moving more frequently throughout the day. These small switches lead to the initial weight loss results that get the ball rolling for clients as this is what they have aspired to do for years before successfully doing so.
After phase one is completed we move on to our next phase of scaling up our efforts with incremental adjustments like more food swaps and more beneficial physical activity such as strength training which promotes lean muscle tissue as this is one of the best ways to improve hormone health and insulin sensitivity. During this phase we focus a lot on pushing our clients through plateaus which is often times where 90% of people abandon their goals if they try to go it alone. This is my favorite phase as once we successfully accomplish this I can see the client begin to take initiative to make new healthy changes on their own as they have learned the best practices to do so safely and efficently.
If you need additional guidance from a professional to help you build a plan to make your healthy lifestyle transformation, click Contact. My mission is to help as many people as possible turn their life around so they can live up to their full potential.
Join our Facebook community group by clicking here. Social support is a major component of successful weight loss which is why companies such as weight watchers have been so successful. I update this group daily with fitness, physiology, and nutrition tips to keep my clients happy and healthy every day.
You can also take the CDC's test to determine if you are Prediabetic or not. Click here to find our for yourself Take The Test
I'm Ethan Halfhide, my goal with this blog is to give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday.
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.