Weight-Loss Tips From Anasa Personalized Medicine
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Achieving an ideal weight doesn’t have to be overwhelming. Small, intentional changes to one’s daily routine can make a big difference over time. Here are five simple, science-backed tips.
START THE DAY WITH PROTEIN
A high-protein breakfast can keep an individual feeling full and curb cravings later in the day. Aim for at least 30 grams of protein from sources like:
• 3-6 pasture-raised eggs
• 4-8 oz Greek yogurt
• 4-8 oz cottage cheese
• 5 oz 100 percent grass-fed meat
Mixing and matching these options creates a satisfying, nutrient-packed meal.
HYDRATE WITH ELECTROLYTES
Drinking water enriched with salt or electrolytes helps to maintain hydration. Proper hydration can reduce sugar cravings, prevent hunger signals caused by thirst and support overall energy.STRENGTH TRAIN WEEKLY
Building muscle boosts metabolism and helps the body burn fat even at rest. Incorporating weightlifting sessions two to four times a week can be effective. Choose either two full-body workouts or four push/pull sessions (targeted strength training for certain muscle groups).WALK DAILY
Walking is a simple yet effective way to burn calories without increasing hunger. Aiming for 60 minutes of walking each day is ideal. For enhanced fat-burning benefits, gradually incorporating incline walking (up to a 15 percent incline at three to four miles per hour) can be beneficial.MODERATE CARB INTAKE
Carbohydrate needs vary depending on activity levels and muscle mass. For most moderately active individuals, 60 to 120 grams per day from whole-food sources is a healthy range. Great options include organic fruits and vegetables, beans, legumes and whole grains such as quinoa, amaranth and rice.
