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7 Amazing Things Would Happen If You Eat Less Carbohydrates

7 Amazing Things Would Happen If You Eat Less Carbohydrates

Are you thinking about going on a low carbohydrate diet — but are still not quite ready to take the plunge?  Giving up the breads and pastas isn’t easy!  But to give yourself some extra motivation, read on to find out the amazing things that will happen to your body when you lower your intake of carbohydrates.

1. You’ll Lose Weight

One of the things that you’ll notice first when you go low carb is that you start to drop weight pretty quickly.  This is because when your body is not able to use carbohydrates for energy, it will start to burn fat instead.  Studies have shown that people who follow low carb diets tend to lose two to three times the weight as those who go low fat — and also tend to keep that weight off, too.

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2. You’ll Stabilize Your Blood Sugar

If you are diabetic, you know exactly how hard it can be to keep those blood sugars in check.  Eating a lot of carbs can make the problem worse, because these break down fairly quickly in the body and cause blood sugars to spike. A low carb diet, on the other hand, can stabilize blood sugars and lead to a decrease in insulin resistance, both of which are great if you are struggling to manage your diabetes.

3. You’ll Shrink Your Belly Fat

When you go on a low carb diet, it’s not just any weight you’ll be losing — you’ll be shrinking belly fat!  Also called visceral fat, the pounds you pack onto your waistline aren’t just frustrating and unsightly, they also put you at a greater risk for diabetes and heart disease. The good news? Research has shown that those who follow a low carb diet lose a greater percentage of their weight from their abdominal area.

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4. You’ll Curb Your Appetite Naturally

Anyone who’s ever tried to lose weight knows that hunger is one of the main reasons people cheat on their diets! However, foods that are low in carbohydrates and high in protein and/or fiber will take longer to digest and will help decrease the appetite without having to use diet pills or suppressants to do it. Studies have found that those who follow a low carb diet report far less hunger than those on a low fat regimen.

5. You’ll Cut Your Cholesterol Level

High cholesterol is a problem for many Americans, which explains why Lipitor and other statin drugs are so widely used. This condition puts people at a greater risk for heart attacks and strokes, but a low carb diet can help. This is because scientists have discovered that it is not a high-fat diet that causes cholesterol, but a diet high in simple carbohydrates like fructose.

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6. You’ll Also Lower Your Blood Pressure

High blood pressure– also called hypertension – is common problem in America — and a low carb diet has been proven to help. Partly this is because of the weight loss which low carb diets help with, but also because eating fewer carbs decreases insulin levels and this in turn allows the kidneys to release more excess water from the body. Getting rid of extra water weight can help to lower blood pressure.

7. You’ll Decrease Your Risk of Metabolic Syndrome

Metabolic syndrome is a condition many Americans suffer from. It comes from a combination of a large waistline as well as elevated blood pressure, blood sugar and cholesterol levels.  It is also a major risk factor for heart disease and other serious conditions.  But because, as mentioned above, a low carb diet can help with all four of these symptoms, it is an excellent choice for those with metabolic syndrome.

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So, yes, looking the other way when you pass the doughnut shop and opting for a salad instead of a pile of pasta for lunch is a challenge!  However, these pretty amazing things can happen to your body when you make the commitment to go low-carb — and the benefits these changes bring can make the effort well worth your while.

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Brian Wu

Health Writer, Author

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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