He sheds light on ways to lose weight and keep it off.
Dr. Tommy Martin said he was overweight He weighs a maximum of 230 pounds due to unhealthy eating habits.
He tried a lot of restrictive diets and intense workouts, but it wasn’t until he his mindset changed And the goal nearly a decade ago was to lose the weight permanently.
Now, Ironman Triathlete He's sharing his five best tips for weight loss that don't require counting calories.
“Counting calories can be very mentally exhausting and emotionally difficult for some people,” says Martin, a Boston-based physician who specializes in internal medicine and pediatrics. This week on TikTok explained,
Martin admits you need to create a calorie deficit to lose weight, but instead of counting calories, he suggests getting seven to nine hours of sleep each night, prioritizing whole foods and allowing yourself to eat some processed foods, and exercising to your heart's content. stay hydrated and joining a supportive community.
Get enough sleep
“No. 1, get seven to nine hours of sleep every night. That will help regulate your hunger hormones,” advises Martin.
Experts suggest measuring this time by setting a set bedtime, turning off digital devices at least half an hour before bedtime, and maintaining a steady sleep schedule. Avoid caffeine consumption in the afternoon and evening,
It is important for adults to get seven hours of sleep a night because lack of sleep and insomnia has been linked to high risk of diabetes, Heart disease and other long-term health problems.
Prioritize whole foods, but don't overly restrict favorite foods
“Still allow yourself to eat other foods you like, which may be packaged or processed,” Martin suggests.
Jenna RizzoA female weight loss coach from Georgia, she said 80% to 90% of her diet comes from fresh, whole food sources and the rest is “fun” foods.
He found that Planning Extremely Greedy Meals This was the biggest hurdle for him to stay in top shape.
Find an exercise you enjoy
“As often as possible, do exercises that you enjoy,” advises Martin. “For me, that’s what works best. strength training and do cardiovascular exercise.”
Martin said he Prioritizes strength training Because more muscle mass means a higher basal metabolic rate, which is the estimated number of calories your body burns at rest.
Stay hydrated
“If you don't like the taste of water for any reason, it's fine to use calorie-free flavor packets, no matter what online fitness gurus may want to tell you,” Martin said.
Each person's hydration needs are different, especially in the summer, but Experts generally suggest Try to drink half an ounce to one ounce of water per pound of body weight each day.
Join a supportive community
“No. 5, don’t do this alone,” Martin said. “Find a community that you love and that you can trust and that you can be real with, that you can share your triumphs and your hardships with, so they can help keep you accountable.”
He added: “I know a lot of people feel like failures on this journey because they lose weight, then gain it back, then lose it again and gain it back again. A lot of people do that, but it doesn't mean you're done and it doesn't mean you can't keep the weight off long-term.”
