The 3Cs of Sustainable Weight Management:
1. *Circadian Cycle*: Align your daily routine with your body's natural rhythm, including meal times, sleep schedule, and physical activity. This harmony helps regulate hunger hormones, metabolism, and energy expenditure.
2. *Cortisol Hormone*: Manage stress levels to maintain a healthy cortisol balance. Chronically elevated cortisol can lead to belly fat storage and weight gain. Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises.
3. *Calorie Deficit*: Create a sustainable calorie deficit by eating nutrient-dense foods, controlling portion sizes, and incorporating physical activity. Aim for a daily deficit of 500-1000 calories to promote weight loss while preserving muscle mass.
By balancing the 3Cs, you'll be on your way to sustainable weight management:
- Regulate your circadian cycle to optimize metabolism and hunger hormones
- Manage cortisol levels to reduce belly fat storage
- Maintain a calorie deficit to promote weight loss while preserving muscle mass
Remember, sustainable weight management is a long-term journey. Focus on progress, not perfection! Consult a healthcare professional or registered dietitian for personalized guidance.
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