About 36% of adults in the United States, one out of three American adults, are suffering from obesity. The Center for Disease Control (CDC) states obesity can put affected individuals at risk for other diseases. A new study published in the Journal of the American Heart Association found that over the past 20 years, heart deaths linked to obesity have tripled.
Dr. Brett Osborn voiced his opinions on how building a better body is not as complex as people seem to think and can help promote longevity.
"You have ample opportunity to build a better body and prevent not only obesity, but also its downstream counterparts such as type II diabetes, coronary artery disease, cancer and even Alzheimer’s disease," the doctor told Fox News in an interview.
"It’s not rocket science — or brain surgery," he said.
"It’s simply a matter of rewiring your physiology to burn fat while concomitantly maintaining, or even building, muscle."
Osborn shared with Fox News his five tips for promoting physical wellness:
Step 1: Make a Commitment to Change
Osborn recommends losing 8 to 12 pounds of fat-while maintaining muscle-in the next eight weeks for those looking to achieve a healthier weight. An anthropometry scale can help track your progress for more accurate results. He added habits will be formed in this period and cheat days are not helpful for accomplishing your goals during this time.
Step 2: Prioritize Strength Training
According to Osborn, acquiring muscle will not only build your physique; it will also help boost your basal metabolic rate, improve blood sugar control and increase fat burning. Osborn provides five “pillar” exercises that are effective for strength training:
- Squats
- Bench press
- Deadlift
- Overhead press
- Pull-up/chin-up
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He expresses the importance of warming up and using proper technique during strength training to prevent any injuries.
Step 3: Eat a Low-Glycemic, Anti-Inflammatory Diet
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]A low-glycemic index (low-GI) diet consists of foods that have a limited effect on blood sugar levels, determined on the 0 to 100 scoring of the glycemic index ranking. According to Johns Hopkins Medicine, an anti-inflammatory diet typically involves omega-3s, polyphenols, vitamin C, fiber-rich foods and other anti-inflammatory foods. Osborn says this will lower insulin levels and help increase fat loss while maintaining muscle with an adequate daily caloric intake.
[ALSO READ: 7 FOODS A NEUROSURGEON NEVER EATS]
Step 4: Keep Stress Levels at Bay
Stress is one of the most important factors that contribute to fat loss. Osborne says if you are suffering from high levels of the stress hormone, cortisol, it will slow or shut down fat loss. Those who have high stress levels may find it difficult to shed fat and experience other issues such hypertension, insulin resistance or prediabetes and low testosterone levels. Some of Osborn’s recommendations to reduce stress include participating in relaxing activities, taking vacation time, exercising and being social with friends and family.
Step 5: Check your Hormone Levels
Hormones like thyroid and testosterone are most important when it comes to body composition. Osborn says the thyroid hormone controls how fast you burn fat and testosterone helps build and repair muscle in strength training, while having direct fat burning effects and stimulating the billions of testosterone receptors in the brain. Osborn advised speaking with your primary health care physician or seeking out a specialist in longevity medicine to get your hormone levels checked to start your commitment to better health.
This article originally appeared in Fox News and was written by Melissa Rudy
