By Michael Wald

DO…..

Exercise

The fastest way to lose weight is by burning high volume calories. Men tend to burn more calories than women, thus adopting an aerobic routine that incorporates total body movement, such as plyometerics, swimming, cross country skiing –at a high intensity, ensures high caloric output. High intensity is defined as a level of exercise where the heart rate is at least 70% of the heart rate maximum. Investing in a heart rate monitor can help reduce wasted time and effort and help ensure that time spent exercising is idealized.

Cut starchy carbs

Grains including wheat provide a source of energy, but take its toll on blood sugar. The higher the dietary intake of starchy foods such as potatoes, white rice and white bread causes insulin resistance, which reduces fat burning and may slow metabolic rate. Reducing dietary refined starches, and simultaneously increasing dietary proteins from skinless chicken breast, hard-boiled eggs, Greek yogurt, almonds and pumpkin seeds, reduces catabolism (breakdown of muscle) and enhances exercise stamina.

Ignite your metabolic rate

Consume real-whole foods and eliminate junk foods like French fries and processed unhealthy snacks. These foods are metabolic blockers that contain genetically modified ingredients and rancid oils that promote weight gain.

Set goals

Be realistic and set weekly goals. Establish an amount of weight you would like to lose per week and shoot for that goal. Keep record of what works and maximize every aspect of it, including diet, exercise and nutritional supplement routines.

DON’T…..

Stop eating

Fasting or reducing your amount of meals daily decreases metabolic rate. Thyroid hormone, T3 (the most active thyroid hormone) digresses and slows down protein synthesis, decreases glucose breakdown and ultimately slows down weight loss.

Cut out fat

Essential fatty acids such as, omega 3 and omega 6 fats from krill oil and flax seed oil are anti-inflammatory and block the absorption of bad fats.

Only do cardio

Aerobic exercise elevates heart rate and stimulates metabolic rate, however including strength exercise to the routine, such as weight training or resistance work increases lean muscle tissue and absorbs free floating sugar – sugar that may turn to fat.

Maintain a negative frame of mind

It’s essential to visualize your outcome and control your emotional state if you want to maximize weight loss.

– Dr. Michael Wald, aka The Blood Detective, is the director of nutritional services at Integrated Medicine of Mount Kisco, located in Westchester New York. He has appeared on ABC World News Tonight with Diane Sawyer, Channel 11 PIX, Channel 12 News, CNN, The Food Network and other media outlets. Dr. Wald earned the name Blood Detective for his reputation to find problems that are often missed by other doctors. He earned an MD degree, is a doctor of chiropractic and a certified dietician-nutritionist. He is also double-board certified in nutrition. He has published over a dozen books with three additional titles due for release late 2013 including: Frankenfoods – Genetically Modified Foods: Controversies, Lies & Your Health and Gluten-A-Holic: How to Live Gluten Free and the Blood Detective’s Longevity Secrets. Dr. Wald can be reached at: www.intmedny.com or www.blooddetective.com or by calling: 914-242-8844.