Walk and Talk Live Session

How to transform your body in 4 months?

Corey Hicks shares his body transformation, his weight loss and how he did it using a low carb, low sodium and low sugar diet on this Walk and Talk episode.  Join us to transform your body in 4 months!

Notes: (0:00)

Be good stewards over your body (4:37)

1 Corinthians 19:20 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore, honor God with your bodies.

Importance of fasting (6:04)

Ezra 8:23 So we fasted and earnestly prayed that our God would take care of us, and he heard our prayer.

How Low Sugar Helps Weight Loss (7:40)

Cutting down on sugar should help you shed pounds almost immediately, especially if you’re currently noshing on sugar-laden foods.

At 4 calories per gram, sweets, baked goods and other sugary foods can pack in hundreds of calories for very little nutritional value — so they’ll make you gain weight without nourishing your body or helping you feel full.

Sugar also contributes to chronic diseases, like heart disease, that might impact your ability to stay active and torch calories throughout the day.

Focus on cutting out added sugar — the stuff used to sweeten foods — instead of worrying about the natural sugars found in foods like fruit and milk.

To nix added sugar, you’ll want to avoid the obvious culprits like soft drinks, candy, sweet chocolate and baked goods, but you should also look out for added sugar in healthy foods, like yogurt and bread.

Opt for plain, unsweetened yogurt and scan the ingredient list on your bread. Look for sugar’s other names — high-fructose corn syrup, fruit juice concentrate, raisin puree, molasses, honey and anything ending with “-ose” — and find one without those sweet ingredients.

The Benefits of Low Sodium (10:53)

Sodium doesn’t have any calories, so lowering your sodium intake won’t directly make you burn fat, but following a lower-sodium diet can still keep your waistline in check.

People who take in tons of sodium tend to eat a relatively processed diet, since pre-packed, canned and processed foods often come laced with sodium to increase the shelf life and improve flavor.

These same foods tend to be high in calories and fat — and low in filling nutrients, like fiber — so they make it easier to overeat.

Sodium also makes you retain water, so shifting to a low-sodium diet should prompt water weight loss, which might keep you motivated as you start your weight-loss journey.

Putting Your Weight-Loss Diet Together

Cutting out sugar and lowering your sodium intake naturally eliminates high-calorie processed foods from your diet, which means your meal plans will be full of weight-loss-friendly fare like fresh or frozen veggies, fruit, whole grains, lean proteins and healthy fats.

While these foods supply lots of filling protein and fiber to help you shed pounds — not to mention their vitamin, mineral and antioxidant content — you’ll still need to cut calories to lose weight.

To lose weight at a rate of 1 pound per week, she should follow a low-sodium, low-sugar diet that supplies about 1,475 calories daily.

Use an online calculator to estimate how many calories you’re burning daily, and use that figure to create your target calorie intake for your weight-loss diet. Stay above 1,200 calories if you’re a woman and 1,800 calories if you’re a man, to keep your metabolism from stalling.

Maintaining a low Carb Diet (15:21)

Low-carb diets can help you lose weight, and — more importantly — they’re more effective than low-fat diets for keeping that weight off, according to the Harvard School of Public health. Going low-carb is also great for your heart health.

Low-carb diets increase the amount of “good” cholesterol while reducing your triglycerides and “bad” cholesterol levels — changes that may help lower your risk of heart disease.

While going low-carb offers lots of benefits, opting for a no-carb diet might pose a challenge. That’s because some of the healthiest foods on a low-carb diet — like veggies and nuts — aren’t completely carb-free. If you cut these foods out of your diet, you’re missing the wealth of vitamins, minerals, phytonutrients and antioxidants found in vegetables, plus healthy protein and fat abundant in nuts.

These foods also contain dietary fiber, an indigestible carb that fights constipation — and which is not found in meat, eggs, dairy or many other no-carb forms.

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