sedentary fat loss

Hi {NAME}, You do need to get active. I’m not going to sugarcoat anything. But let me drop some knowledge on you that might just blow you away if you’re someone that spends a lot of time at a desk. 1. Fidgeting… one of the most underrated things ever. There was a really interesting finding published in the AJCN: Compared to metabolic rate when lying flat, fidgeting while sitting still increased metabolism by 54% (4% when sitting still alone), fidgeting when standing still increased it by 94% (13% when standing still alone) and fidgeting at each walking speed increased rate by 154%, 202% and 292%, respectively. In simple terms, the energy burned while fidgeting can 5-6x higher than when not fidgeting in a range of positions! This could add up to 3-4,000 calories over the course of a month!! That is a pound of fat! Simply put, jiggle your legs a bit at the desk. Get up and move around and fidget. 2. GUT HEALTH - People overlook this so, so much. 35-50g of good quality fiber along with a probiotic. Interesting paper published in Nutrition Journal looked at a high protein diet and a high fiber diet and found that, even in sedentary people, both diet interventions increased total fat loss. One theory is that fiber satiates, but another strong theory is microbiome related. Remember, the microbiome communicates with other areas of the body and is a feedback for activity, etc. For example, marathon runners have different bacteria than non-athletes, and it looks like their microbiome when transferred into other organisms passes through the qualities of the marathon runners.. It’s pretty bizarre and cool. I definitely recommend a [good probiotic]( but most are garbage. You’ve probably seem me talk about [SEED]( before, but this is a special 30 % off discount link for those that read my newsletter. This is the ONLY probiotic I recommend using as they have very unique technology that makes them worth taking. If you’re making any dietary changes, you need to try this stuff. Here’s the 30% off link: [( using Code: DELAUER This is for the daily synbiotic which I recommend you start taking every day as soon as you’re making a lifestyle change. You will not regret it (not to mention, this is a pretty hefty discount). 3. Pound some Water! Yep, there is a decent amount of energy required just to process water. A study in Obesity used dietary recalls to assess the effect on intake of different beverages on body weight and body composition over a 12-month period (baseline, 2, 6 and 12 months). Essentially, they found that when water intake was increased to over 1 litre per day, the resulting increase in energy expenditure resulted in an extra 2kg of weight loss after 12 months. This is because your body has to heat water up and it requires energy to do so. More specifically, drinking 0.5 litres of water may burn around 23 calories. This adds up to a high number over a full year. There are some studies that show that it might be even more than this, NOT TO MENTION how much less you eat when you drink water. My general rule is to drink some water prior to going to a restaurant for this exact reason. 4. Sauna or Hot Bath Yep, this can have a longer term effect too! In relation to fat loss, a study in BioMed Research found that sauna usage led to significant short-term increase in weight loss and increase in energy expenditure. A 60-min treatment led to a body mass decrease of 0.65kg. It is clear that a large proportion of this decrease in body weight will be a result of a loss of water weight, however they still found an increase in energy expenditure. This means that the metabolism seemed to increase as well, and this may last beyond the sauna session as well! The last one that is up for debate is #5, which is using cold exposure. One way to naturally increase the fat you are constantly burning is to increase your levels of brown adipose tissue. Unlike white adipose tissue, brown adipose tissue is metabolically active in that it produces heat energy to maintain thermal balance. So, it makes sense that cold exposure may be the key to increase brown fat. The problem that we face with this is that EXERCISE is the best way to turn white fat into brown fat. So if you want to reap the benefits of cold exposure, you might need to start exercising more first… so there is a bit of a catch. But nonetheless, still very motivating to get there! These simple things can add up significantly. Don’t get me wrong. Eat less, move more… but easier said than done, right? Don’t forget to [give the daily synbiotic from SEED a try, too](. After this email, it goes back to it’s regular price and not the 30% off. See you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States