Steps, weight loss and more

Pandemic burnout is a real thing. For The Wellness Edit series, we will be publishing articles to help readers manage stress and cope with burnout by creating awareness and hopefully inspiring others.

Celebrity weight loss always hits the headlines, and the newest star is actress Rebel Wilson. Her most recent happy photos showing her 20 pound weight loss have been plastered all over the internet and inspire many of us to try again, too.

What is really interesting is that Wilson spoke openly about how she achieved her goal of losing weight and getting healthier with exercise and the Mayr Method.

The Mayr method was developed almost 100 years ago by the Austrian doctor Dr. Franz Xaver Mayr founded times. Although the system was originally intended as a “kickstart” for a change in eating habits for only 14 days, it is now often used for longer periods of time to achieve greater weight loss.

(PHOTO: Getty Images)

The Mayr method rules

Following the original 14-day plan, the Mayr Method removes all sugar and caffeine and limits dairy products and gluten. You should use basic foods like apples, oranges, bananas, berries, pears, plums, broccoli, cabbage, kale, mushrooms, salmon, trout, tofu, turkey, lamb, oats, buckwheat, millet, polenta, almonds, walnuts, macadamia nuts, chia seeds , Sesame, hemp seeds, flax seeds, coconut oil, olive oil, water, green tea, pepper, cinnamon, cumin, turmeric, coriander and parsley.

At the top of the list of foods there are also rules about how to eat:

  • Eat the largest meal early in the day.

  • Stop eating as soon as you feel full.

  • Do not drink water after meals; stop eating after 7 p.m.

  • Chew each bite 40-60 times before swallowing it.

So these are the foods and rules of the Mayr Method, but is it really a healthy diet? According to Kim Bowman, a certified sports nutritionist and two-time Olympic qualification with a Master of Science degree in sports nutrition, the Mayr method “is not sustainable. Those who want to lose weight should instead pursue a more holistic nutritional approach. “

The story goes on

“While we support mindful eating and consider gut health an important part of overall health, those who follow the Mayr Method often only need to eat 600 calories a day, avoid gluten and dairy products, and follow many other rules and restrictions. “Explains Ms. Bowman.

“Instead of just focusing on a calorie deficit, we recommend prioritizing high-quality nutrient consumption by incorporating nutrient-rich whole foods and eliminating processed forms.”Kim Bowman

Kim Bowman.  (PHOTO: F45)

Kim Bowman. (PHOTO: F45)

However, Ms. Bowman says that some parts of the Mayr Method are positive, such as “prioritizing gut health and sticking to a mindful approach to nutrition”.

“A healthy gut is necessary to minimize inflammation in the body and avoid digestive disorders (e.g. leaky gut) that have been shown to have a negative effect on our ability to lose weight. I also support the concept of eliminating added sugars and processed foods as they are badly affecting gut health and are known to contribute to inflammation in the body, “says Ms. Bowman.

However, as with many diet plans, the Mayr Method is very restrictive in terms of the number of calories allowed per day and the types of foods allowed, especially when it comes to removing dairy products and gluten.

“Diets that encourage elimination of food groups can lead to yo-yo-style eating habits after the diet is completed, resulting in weight gain or weight loss plateaus. The Mayr method also encourages the consumption of alkaline foods. However, there is currently little to no scientific research that supports the consumption of basic foods for weight loss.

“The Mayr Method also encourages dieters to“ count ”the number of chews, which I believe is unnecessary for weight loss and may be important for people with a history of eating disorders.

“Rather than encouraging dietary restriction, my weight loss recommendation supports what was mentioned earlier; It is best to create a holistic, healthy eating plan that includes high quality, nutritious whole foods from all food groups (lean proteins, complex carbohydrates including whole grains and healthy fats), ”explains Ms. Bowman.

Athletic woman in a gym trains with battle ropes during her cross fitness workout / high intensity interval training.  She is muscular and sweaty, the gym is in the industrial building.

(PHOTO: Getty Images)

Exercise is always a good choice

While the diet portion may not be as safe as you hoped it would be, the exercise portion of Wilson’s weight loss is much more positive.

“Rebel mentioned in recent interviews that she is doing high-intensity interval training (HIIT) to help her lose weight. HIIT involves fast, intense full-body exercise interrupted by short, low-intensity rest periods, and is the core training style of F45, ”says Ms. Bowman.

“Research has shown that high-intensity interval training tends to produce greater improvements in aerobic fitness, muscle tone, and body composition than pure steady-state training. F45 workouts include a variety of functional HIIT workouts, including dynamic plyometrics (jump workouts), isometric grips (planks), push-pulls (pushups, squats, lunges, deadlifts), and dynamic core exercises.

“Functional high-intensity interval training is beneficial for both fat loss and muscle building, as it combines both resistance and cardiovascular training in a single unit. The exercises are completed in just 45 minutes; However, they are done quickly with short rest periods to cause a rapid increase in exercise heart rate to promote fat burning.

“Research has found that there is a metabolic surge after a HIIT session that often lasts long after the workout is finished, which is ideal for those looking to achieve fat loss. In addition, while there are variations in HIIT training, many exercises usually do not require any equipment, which makes it a lot easier to stay constant, avoid training plateaus and stick to a routine while on the move! ”Explains Ms. Bowman.

Kim Bowman is a certified sports nutritionist, former national athlete and two-time Olympic qualifying player. She completed her Master of Science in Sports Nutrition from the University of British Columbia in 2017. She has worked in sports nutrition counseling, physiological testing, and nutrition plan development for several professional teams and athletes, including the Canadian Football League, National Hockey League, Soccer Canada, Snowboard Canada, and Swimming Canada. For more information on F45, see f45training.sg/downtowneastsingapore/home

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