It occurs due to insufficient intake of nutrients, poor absorption of nutrients, or excessive loss of nutrients.

Malnutrition has several adverse effects on the body. Which includes a weakened immune system, stunted growth, and increased risk of chronic diseases.

One of the most significant health issues associated with malnutrition is undernutrition.

Undernutrition is a form of malnutrition. Which occurs when the body does not receive sufficient nutrients to support its basic functions.

It will occur due to insufficient food intake or poor-quality diets that lack essential vitamins, minerals, and other nutrients.

Which health issue is associated with malnutrition? Undernutrition can lead to several serious health problems, including:

1. Growth and developmental delays: Children who are undernourished may experience stunted growth, delayed development, and poor cognitive function. This can result in poor school performance and reduced earning potential later in life.
2. Weak immune system: Malnutrition can weaken the immune system, making the body more susceptible to infections and diseases. This can lead to an increased risk of illness and death.
3. Anemia: Malnutrition can lead to anemia. Which is a condition, when the body has insufficient red blood cells to carry oxygen to the body’s tissues. This can cause fatigue, weakness, and shortness of breath.
4. Increased risk of chronic diseases: Malnutrition can increase the risk of chronic diseases, including heart disease, diabetes, and certain types of cancer. This is because malnutrition can lead to imbalances in the body’s nutrient levels, which can contribute to the development of these diseases.
5. Wasting: Wasting is a severe form of undernutrition that occurs when the body loses muscle and fat due to a lack of nutrients. This can lead to a severe decline in overall health and can be life-threatening if left untreated.

Malnutrition is a significant health issue that can have severe consequences on the body’s health and well-being.

Undernutrition, in particular, can lead to growth and developmental delays, weakened immune systems, anemia, an increased risk of chronic diseases, and wasting.

It is essential to ensure that individuals receive adequate nutrition to prevent the onset of these health issues.

This will be achieved through a balanced diet that includes a variety of nutrient-dense foods or, use of nutritional supplements.

By addressing malnutrition, we improve the health and quality of life for ourselves in every way.

How do we fix these two major potential health issues?

1. Alleviate Anemia-By taking a high quality liquid iron to increase iron intake and iron stores.

Here’s a great supplement that you can find on Amazon.

Iron Supplement for Iron Deficiency

(This is the prenatal version which all can take, it’s a more potent formula.)

2. Insufficient Nutrients-Take a Liquid multivitamin. Which helps to supply the body with the nutrients it may be lacking or not absorbing fully.

Here’s a supplement you can find on Amazon which is high quality and high absorbing. Liquid is a more beneficial form to ingest.

Multivitamin Multimineral for Women Men & Kids by MaryRuth’s

Try these 2 simple ways and feel improvement in your body quickly. Including energy level, hair growth and sleep quality within the first week or two! Let us know if you’d like to receive health coaching.

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Losing weight and getting in shape can seem like an impossible task. But with the right mindset, determination, and habit changes, it is possible to lose weight quickly and effectively. In this blog post, we will share 22 top tips to help you lose 10 pounds in 3 weeks.

• 1. A calorie deficit is the only way to lose weight.
• 2. What does a calorie deficit mean?
• 3. What’s the best way to create a calorie deficit?
• 4. Fasting
• 5. Intermittent fasting
• 6. The 16/8 method
• 7. Eat more protein
• 8. Eat fewer carbs
• 9. Reduce your calorie intake
• 10. Incorporate HIIT into your workouts
• 11. Lift weights
• 12. Get more sleep
• 13. Meditate
• 14. Manage stress
• 15. Drink more water
• 16. Cut down on alcohol
• 17.Consider Skipping Breakfast
• 18. Make Coffee Your Best Friend
• 19. Skip Fast Food
• 20. Skip Fried Food
• 21. Go Walking or Cycling
• 22. Add Pepper To Your Meals

A calorie deficit is the only way to lose weight

Simply put, a calorie deficit means that you are burning more calories than you are eating. This is what causes your body to enter a natural state of weight loss. You can create a calorie deficit through diet, activity, and lifestyle changes such as reducing your total calories, increasing physical activity, and changing your eating patterns. To lose 10 pounds in 3 weeks, you will need to create a calorie deficit of about 3,500 calories per week or 500 calories per day.

What does a calorie deficit mean?

A calorie deficit is when you consume fewer calories than your body requires to maintain your weight. The body needs a certain amount of calories each day to perform basic functions such as breathing, digesting food, and repairs (aka muscle growth and repair). When you don’t intake the right amount of calories, your body begins to use stored energy (in the form of fat) to compensate for the shortage. This results in weight loss.

What’s the best way to create a calorie deficit?

There are many different ways to create a calorie deficit and lose weight. Fasting and intermittent

Fasting.

Reducing your calorie intake, increasing physical activity, and making changes to your eating habits are all effective methods to create a calorie deficit. They are great ways to reduce your daily calorie intake, but it is important to make sure you are still consuming enough nutrition from other sources.

Intermittent fasting.

Fasting is an ancient practice of abstaining from all food and drink for a certain period of time, typically 8–12 hours. Intermittent fasting is a type of fasting that involves periods of alternate fasting and eating. The most popular method is the 16/8 method, in which you fast for 16 hours and then eat all your meals within an 8-hour window. This type of fasting is a great way to create a calorie deficit, as it reduces your calorie intake for the day without making you completely deprive yourself of food.

Eat more protein.

Protein is an essential nutrient for weight loss. Eating more protein can help you feel fuller for longer, which prevents you from overeating. Protein also helps maintain muscle mass while you’re in a calorie deficit, which helps you look more toned even if you are losing weight. Aim to get in at least 25–35 grams of protein per meal to maximize your weight loss.

Eat fewer carbs.

Carbs are an essential source of energy, but they can also be deleterious to our health when consumed in excess. To reduce your calorie intake and lose weight in a healthy way, it is best to limit your carbohydrate intake to around 30 to 50 grams per day. Choose complex carbs such as starchy vegetables, legumes, and whole grains instead of processed and refined carbs.

Reduce your calorie intake.

This means eating fewer calories than your body needs to maintain its current weight. To lose 10 pounds in 3 weeks, you will need to create a calorie deficit of about 500 per day. Start by reducing your portion sizes, limiting yourself to one snack per day, and avoiding sugary drinks.

Incorporate HIIT into your workouts.

High-intensity interval training (HIIT) is a type of exercise that involves alternating between short periods of high-intensity exercise and shorter periods of rest. HIIT can help you burn more calories in a short amount of time and can also boost your metabolism.

Lift weights.

Strength training is an important part of losing weight. Lifting weights will help you build muscle and burn fat, resulting in a toned physique. Aim to lift weights 3–4 times a week for at least 20 minutes per session.

Get more sleep.

Getting enough sleep is essential for weight loss. When you don’t get enough sleep, your body produces more ghrelin (the hunger hormone), which can lead to overeating. Aim to get at least 7–8 hours of quality sleep per night.

Meditate.

Meditation can help reduce stress, which in turn can lead to weight loss. Stress can cause cravings for unhealthy foods, increased appetite and increased inflammation in the body, all of which can lead to weight gain. Aim to meditate for at least 10 minutes a day. Happy, healthy, Calming thoughts.

Manage stress. Stress is a major contributor to weight gain. Learning to cope with stress in healthy ways can help you keep off the weight. Exercise, mindfulness and other healthy lifestyle habits can help you manage stress and lose weight.

Drink more water.

Drinking enough water is essential for weight loss. Staying hydrated can help keep you feeling full and reduce cravings for unhealthy foods. Aim to drink at least 8 glasses of water per day.

Cut down on alcohol.

Alcohol is high in calories and can lead to weight gain. To lose weight effectively, try to cut back on or completely eliminate alcohol from your diet.

Really, Consider Skipping Breakfast.

Skipping breakfast may seem counter-intuitive, but skipping breakfast can actually help boost weight loss. Eating breakfast sets you up for mindless snacking and can lead to overeating. Skipping breakfast can help you avoid these mindless calorie bombs and create a calorie deficit more easily.

Make coffee your new best friend.

Coffee is the perfect way to kick-start your day and get your metabolism revved up. Drinking coffee can help you feel more alert, reduce your calorie intake, and provide other health benefits like increased focus and improved metabolism.

Skip fast food.

Fast food is typically high in fat, salt and calories, which is not conducive to weight loss. Skip the drive-through and opt for healthier alternatives like grilled chicken and steamed vegetables.

Skip fried foods.

Fried foods are an unhealthy choice for those trying to lose weight. Choose healthier options like grilled, baked or steamed instead.

Go walking or cycling.

Walking and cycling are low-impact activities that can help you lose weight. Both of these activities are great way to burn calories, reduce stress, and improve mental well-being. Aim to walk or cycle for 30 minutes to an hour a day.

Add pepper to your meals.

Adding cayenne, plus bell peppers, jalapeño peppers, and other chili peppers may boost metabolism and boost fat burn because of the contained chemical, Capsaicin in them.

In Conclusion,

These are the top 22 lifestyle changes that will help you lose weight in a healthy way. Implement as many as you can, and you’ll certainly lose at least 10 pounds in three weeks!

Remember that everyone’s physical and mental conditions vary, so if in doubt, always seek the advice of a specialist like a dietician or fitness coach before implementing any of the aforementioned suggestions.

Happy Weight Loss Journey!

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What are the Kardashians weight loss, fat loss & hourglass tips? The Kardashians are no strangers to being in the spotlight. They have been in the public eye for years, and their every move is watched by millions of people. So, it’s no surprise that people are interested in their weight loss secrets.

There are a few things that you can learn from the Kardashians about losing weight and keeping it off. First, they are not afraid to experiment with different diets and workout routines. Second, they are consistent with their efforts – they don’t give up easily. And third, they are always open to trying new things and embracing new challenges.

So, if you’re looking for some new diet and workout inspiration, take a leaf out of the Kardashians’ book!

How They Achieved Dramatic Results

They have been in the public eye for years, and their every move is watched by millions of people. So, it’s no surprise that people are interested in their weight loss secrets.

There are a few things that you can learn from the Kardashians about losing weight and keeping it off. First, they are not afraid to experiment with different diets and workout routines. Second, they are consistent with their efforts – they don’t give up easily. And third, they are always open to trying new things and embracing new challenges.

So, if you’re looking for some new diet and workout inspiration, take a leaf out of the Kardashians’ book!

Their Weight Loss Secret: How They Stay In Shape

The Kardashian family is notoriously known for their perfect bodies and enviable curves. So, what is their weight loss secret? The answer may surprise you—it’s not a fad diet, juice cleanse, or crazy workout routine. In fact, the Kardashian weight loss secret is something much simpler: portion control.

The key to their success is simple – they eat less. By consuming smaller portions, they are able to stay slim and toned without having to diet or exercise excessively.

If you’re looking to lose weight, then the Kardashians are the perfect inspiration. Their approach to weight loss is sustainable and realistic, and it can help you achieve your goals. So, what are you waiting for? Start following their lead today!

How They Stay In Shape: A Weight Loss Guide

The family has been in the public eye for years, and their every move is scrutinized by the media. So, when Kim Kardashian recently revealed her 90-pound weight loss, people were quick to take notice.

While there is no doubt that the Kardashians have access to the best resources and experts, there are some things that everyone can do to achieve similar results. In this article, we will explore some of the diet and lifestyle changes that the Kardashians made in order to achieve their dramatic weight loss results.

Losing weight can be a daunting task, but with the right approach, it can be achievable. In this guide, we will provide some basic tips and advice on how to lose weight in a healthy way. Remember, everyone is different, and what works for one person might not work for another. But these tips should give you a good starting point on your weight loss journey.

First, it is important to set realistic goals. If you set your sights too high, you are more likely to become discouraged and give up. So take a look at your current weight and health status and set a goal that is achievable for you.

Next, you need to come up with a plan for how you are going to lose weight. This should include both diet and exercise. To lose weight, you need to burn more calories than you consume. So make sure your level of activity and amount of consumption have the proper balance. Check out some healthy eating plans and diet options to help you reach your goals.

In conclusion, weight loss is a journey that requires both physical and mental effort. However, the rewards are worth it! You will not only look and feel better, but you will also be reducing your risk of developing obesity-related conditions such as heart disease, stroke, and diabetes. To get started on your weight loss journey, join our newsletter for weight loss and wellness articles and supplement suggestions.

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Do French fries & baked potatoes have the same nutritional value?

They’re both veggies.

Yes, one’s been fried, but has that affected the nutritional benefit of the potato.

The baked potato is lower in fat and calories, and eating the potato skin provides more vitamins and minerals.

So it’s safe to argue that the baked potato is the more nutrient-dense option.

Because despite either preparation process, the potatoes nutrients are within it’s skin. So maybe, skin-on potato wedges in the air fryer instead of regular cut fries.

How can we measure food density in foods we eat?

The level of vitamins and minerals present in a food is referred to as its nutrient density. When it comes to nutrient density, you want to make every mouthful of food count when you’re on a diet.

The more nutrients you consume, the healthier you will become and the less you will crave unhealthy foods.

The bulk of nutrient-dense foods, fortunately, are low in calories. Let’s look at some of those foods and how you might include them in your diet.

Whatever diet you follow – Atkins, South Beach, Paleo, or Weight Watchers—nutrient-dense foods with high water content and low calorie count will be emphasized.

To put it another way, eat a lot of fruits and veggies! In comparison to other foods, these two food groups contain the greatest amounts of vitamins and minerals packed into their structures.

Apples, carrots, spinach, and kale are examples of low-calorie foods that are high in nutrients but low in calories.

Why not potato chips, then? Isn’t it made from potatoes? And don’t all potato products have the same food density? …

That’s a vegetable, by the way. However, in this case, the potato’s water content has been replaced with fat content, along with a significant amount of nutrients.

You end up with something that started out as a nutritious potato, but has been transformed into a dish that barely resembles what it was.

It’s now higher in fat, calories, and sodium, and it’s absolutely lacking in minerals and vitamins. When trying to reduce weight, this is definitely not a good dietary choice.

Meat, nuts, and seeds also include a lot of nutrients in their structures, but incorporating them into your diet requires a bit more caution. Because these foods have a high fat content as well as a high nutrient content, it’s easy to overeat them.

A handful of nuts each day is enough to reap the benefits of the high nutritional density without gaining weight. The same is true for meat: six to nine ounces of lean meat each day will provide you with the vitamins your body requires without adding to your girth.

Incorporate these nutritional realities into your daily routine, adding nuts & lean protein, and see fast weight loss improvement!

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The world of weight loss has its own lingo, and one of the most common terms you’ll hear is ‘antioxidants.’

So, what exactly are antioxidants, and why do they matter so much?

Antioxidants: The Science

Antioxidants are plant compounds, vitamins, and other nutrients that aid in the removal of a type of molecule known as a free radical.

A free radical is a molecule in your body that is lacking an electron, according to chemistry.

Because this is an unbalanced condition, the molecule seeks for other molecules to pick up the missing electron.

When it does, it produces another free radical – another molecule without an electron.

So, what exactly does this mean?

When molecules steal electrons from other molecules, it causes clogged arteries. Which causes accelerated aging, and damaged tissues, or oxidation of your body’s systems.

What causes these free radicals to form?

Free radicals are produced naturally by your body. Such as when your immune system fights a cold virus. Free radicals are created during the virus-killing process.

A healthy body, on the other hand, has no trouble cleaning up the free radical mess and ensuring the balance of other molecules.

When you consume a poor diet on a regular basis, don’t get enough sleep or exercise, are constantly stressed, damage is forming. Then, when you come into contact with contaminants such as pesticides and other hazardous chemicals, your body’s ability to contain free radicals is overwhelmed, and damage begins.

Antioxidants now come into play.

These tiny warriors can scavenge for and eliminate free radicals. Interrupting the chain reaction of instability and lowering inflammation and harm to your body.

Where Can I Naturally Find Antioxidants? 

Antioxidants operate in tandem with other bioactive elements like amino acids to accomplish their goals. So getting as many antioxidants as possible from fresh, natural foods is your best bet for taming the free radical race within you.

Antioxidants can be found in a variety of foods. Fruits and vegetables are the best sources, and the more vibrant they are, the better. The pigment of the foods contains antioxidants.

Antioxidant-rich foods include strawberries, oranges, lemons, broccoli, blueberries, eggplant, and blackberries, to name a few. To give your body and your weight-loss objective a fighting chance, aim for five servings of fresh fruits and vegetables every day.

Regularly consuming whole, natural foods is vital. How harmful is a diet mainly composed of processed & unhealthy foods?

Is there any nutritional worth to be found in such a diet?

How to Calculate the Nutritional Value of Commonly Eaten Processed Foods

Every bite you take has an impact on your health; each swallow moves you closer or further away from your weight target. So, how do you decide what to eat and how much of it to eat each day?

This information can be calculated by reading the nutrition labels on foods.

Size of the Serving

The serving size is indicated first on the label. Because the rest of the information on the label is depending on the serving size, it’s critical to read everything carefully.

Is the entire package considered a single serving?

Is it possible that the data is for one serving, yet the package contains three? It’s easy to look at a bag of chips and say, “Oh, it’s only 100 calories,” when the entire bag contains 300 calories.

Daily Value in Percentage

For a 2,000-calorie day, the percent of daily value is determined. When compared to the 2,000 calories, the nutrient standards inform you how much of each nutrient is present in the diet. Keep the following numbers in mind as you read through the labels:

The total amount of fat consumed per day should be between 56 and 78 grams (for a 2,000 calorie diet). So, if you eat a plate of food that contains 10 grams of fat, you’ve just consumed 15% of your daily fat allowance.

The total amount of salt consumed each day should not exceed 2,400 milligrams. When you start looking at labels for items like ketchup, soup, soda pop, and bread, it looks like a little, but it quickly adds up!

When you look at the vitamins and minerals on the labels, you naturally want to aim for at least 100% of your daily recommended allowance; because it is the minimal standard for good health.

Portion Size: A Helpful Guide

How do you know whether you have a good portion size now that you know how to read food labels? Take a look at your palm. Make a fist with your hands. That’s roughly a cup of salad, fresh fruit, a dish, or a glass of water.

A cupped hand is about the size of a 12 cup serving. This one works great for measuring grains, pasta, potatoes, and ice cream. Your palm can hold roughly three ounces of meat, which is enough for one single serving.

One tablespoon is approximated by your thumb, which is useful for measuring salad dressings and sour cream. Finally, a teaspoon is equal to the tip of your thumb, which is ideal for butter, oil, and mayonnaise.

Here’s a natural tonic that I recommend because it’s filled with tons of antioxidants…

This Tonic has pure and all-natural ingredients that help you lose weight & get a flat belly.

The Okinawa Flat Belly Tonic is a powerful new formula for supporting healthy weight loss and digestion

A powder you simply mix with water to make a delicious tonic, based on the tonic ingredients of one of the healthiest islands in the world, Okinawa.

Taken before 10am, the Okinawa Flat Belly Tonic provides you with powerful antioxidants, digestive support and metabolic support throughout the day. Maintaining healthy energy and a healthy inflammation response all day long.

The Okinawa Flat Belly Tonic gives incredible nutrition as well as a step-by-step nutritional plan. That includes fat-burning recipes and energy-boosting smoothies to help you reach your weight-loss goals.

If you are ready to build a healthy wellness routine, this system is World-Class.

Give it a try, you be pleased for sure!

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Well, the sought after secret of people over the globe is how to boost your metabolism, but how easily your body eliminates calories depends on several factors.

For most people, after age 40, their metabolism slows gradually. There are other ways to boost your metabolism though, while factoring your age, gender, or genetics to the equation. 

And of course, men usually burn more calories, even when sleeping, than females. No surprise there, huh?

Weight Training

The body burns calories continuously, even without moving. In people with more muscle tone, this resting metabolic rate is much higher. Each pound of muscle requires only around 6 calories a day to support itself, while each pound of fat uses about 2 calories a day to burn.

Over time, the small difference will add up. Muscles are stimulated in the body after a session of strength training, increasing the average daily metabolic rate. 

Aerobic exercise does not build massive muscles, but in the hours following a workout… it will speed up your metabolism. Pushing yourself is the secret, out of your comfort zone is key though.

High-intensity exercise offers a greater, longer increase in the metabolic rate of rest than low or moderate-intensity workouts. Take a more vigorous class at the gym to get the advantages, or include short bursts of jogging during your daily stroll.

How to Boost Energy for those needed workouts…

Some components in energy supplement & drinks can give a boost to your metabolism. Others are full of caffeine, which enhances the amount of energy that is used by your body. And then others include a blend of powerful antioxidants proven to support a healthy inflammation response and balance energy levels.

Leaving you feeling energetic, confident and revitalized. Even improving digestion, leaving you with the flat belly you’ve wanted for years. It’s important to find the right all natural energy source for you.

Water…why is that Important For A Fast Metabolism?

Water helps to filter waste for the organs. Dehydration causes the kidneys to retain water.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.

Maintaining good hydration is a good way to avoid retaining waste, which may add a few extra pounds.

Water also serves as an appetite suppressant, calorie burner and decreases overall liquid caloric intake, equaling overall weight loss.

How much water should you take in to boost your metabolism?

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

• 2,700 mL/day for adult women
• 3,700 mL/day for adult men

Tips to help to increase water intake:

• drink at least one 8-ounce glass of water with each meal
• drink extra water when exercising or during physical activity
• carry water in a reusable water bottle
• drink extra water when it is warm, humid, or very sunny
• keep a glass of water near the bed

Metabolism Boost Possible With Just More Sleep?

Yes! Researchers report that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

Sufficient sleep gives our bodies the chance to heal, including strengthening of our muscles fibers after a great workout, resetting our internal clocks and giving our skin and hair a chance to grow and regenerate. 

It’s also important to sleep in a flat position, with one pillow and not in the recliner. This is the only time is that our spine gets to fully rest, fully extended.

By sleeping in any degree of trunk flexion you are continuing to place pressure on the intervertebral discs even while sleeping. 

Negative effects of inadequate sleep on our metabolism:

• Drives down leptin levels, which causes the body to crave carbohydrates.
• Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• Can increase the risk of heart disease & high blood pressure
• Can lead to insulin resistance and contribute to increased risk of diabetes
• Reduces levels of growth hormone — a protein that helps regulate the body’s proportions of fat and muscle.

In Conclusion…Can metabolism be boosted?

Yes.

Incorporate the wellness tips and supplement suggestions mentioned above and see your fat loss goals appear or should I say disappear, right in front of your eyes.

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What is the most effective weight loss diet?

Let’s name a few.

Those would be, the Adkin’s or low-carb diet, Mediterranean diet, Keto diet, plant based diets, whole foods, which is my personal favorite… and the Paleo Diet.Which weight loss diet is best?

Well, each of these diets contain great components to be healthy in the long-term.

Here are 6 things that all winning diets share.

1. Reduced Levels of Sugar

Artificial and added sugars are the true culprit in the unhealthy modern diet.

The average person is eating too much sugar which then creates illnesses and diseases that causes many people hardships later.

All due to a high sugar diet.

When too much fructose is consumed, it overloads your liver which then forces the body to turn it into fat. Fructose is one of the main forms of sugar that is also found in processed foods.

Some of the fat remains in your liver, while some of that fat gets removed as LDL cholesterol which raises your blood triglycerides.

An excessive sugar or fructose diet is linked to non-alcoholic fatty liver disease and seems to be a great component in developing this disease.

And then it leads to the obvious diseases and conditions like obesity, type 2 diabetes and heart conditions.

Our bodies weren’t created to process and breakdown unnatural sugars, sugars that aren’t naturally occurring in fruits.

Remember these processed sugars contain no nutrients, just too many calories. Many empty calories. 

All authorities on this subject acknowledge that processed sugar is harmful especially consumed in excess. Which shows that a promising diet would have a low sugar content as a staple in its structure.

Universally, the world has acknowledged that a high sugar diet is unhealthy and any real diet of longevity also has limited sugar as a priority.

2. Removing Refined Carbohydrates

What are refined carbs? 

These are carbs that are derived from sugar and processed starches, which can include even grains that have had their fiber removed or have been bleached. Which is another ingredient that most experts have stated as being unhealthy, just like added artificial sugar.

Wheat flour for instance, which is very popular in North America and is placed in many processed food products… is one of the most commonly found refined carbs in foods and is being consumed in large quantities.

This is a grain that now contains no beneficial nutrients because it has been refined by removing the fiber and nutritious parts, meaning the bran and endosperm are gone once these whole grains are ground down.

Without this important component of fiber, this once whole grain is now just a starch that quickly spikes your blood sugar up…which then leads to cravings and overeating just a few hours later, once your blood sugar then drops.

Scientific research has shown a direct link of heart disease, type 2 diabetes, obesity and any type of metabolism reducing condition to refined carbs.

The Paleo and low-carb weight loss diets are two diets that eliminate grains all together. I’m not a fan of any long-term diet that eliminates entire food groups, because your body needs all food groups to function optimally. It’s just finding the healthy and beneficial options within that food group. So reducing refined grains and replacing them with whole grains is the true objective.

Bottom line.

Any diet that eliminates refined grains will result in success. Many do implement no grains all together, but that should be done on a short-term basis.

3. Reducing Omega-6 Fat

The new refinement of oils has truly affected the unhealthy impact that oil now has on the body, and these are once healthy oils that have been around for thousands of years, but in their pure form.

This would include corn oil, soybean oil, canola oil, cottonseed oil and others.

The mass production of corn and soybean for other reasons besides food consumption have truly affected the quality and growing standard of these grains. 

Since the objective is quantity over quality, they have become very unhealthy. 

The same crops that are used for food consumption are also used for industrial use. Soybean is one of the most pesticide coated crops that are harvested.

Studies have shown that the average person may be eating too much omega-6 fat. These vegetable oil sometimes contain a very high content of polyunsaturated omega-6 fat,  which then causes bad cholesterol or your LDL cholesterol to become oxidized which then leads towards heart disease.

Any confirmation that it’s a direct correlation or cause to heart disease still hasn’t been confirmed. But with all the trials that have been completed, findings show that this type of fat may be harmful to your system.

Now Linoleic Acid- does not show an increase in inflammation in the body or blood levels- despite being a very common omega-6 fatty acid.

Bottom line.

Due to the still unknown side effects or results of high Omega 6 intake,  these types of oils should be limited within your diet. Choose olive oil or coconut oil instead. These are oils that are low in omega-6 and have shown true benefit over and over.

4. Removing Trans Fats

Hydrogenated vegetable oil is what trans fats are derived from, this is fat that is solid in appearance and has a very long shelf life.  My views on anything with a shelf life are that it could/and will be harmful to your body once ingested.

There are several links of heart disease and inflammation to trans fat.

Many European countries have banned trans fats in foods, due to the horrendous effect on the health of the human body. Just in recent years, the United States has placed a ban on trans fats, although it’s not in full effect in some cases until even 2021.

Bottom line.

Studies have shown a direct correlation of inflammation in the body which causes heart disease to trans fats. These are fats that are constructed by hydrogenating vegetable oil.  Many of these fats are found in deep-fried foods that are offered by fast food chains. 

So by avoiding deep-fried foods, you would be decreasing your trans fat intake all together. Although in the next year or so these fats will be banned altogether in most first world countries, including the European and North American Continents.

Although naturally occurring fats are very healthy for brain health and clarity.

5. High Vegetables and Fiber Diets

Certain diets eliminate food groups all together.

Plant-based diets for instance, either decrease or completely eliminate animal products, where a low-carb or paleo diet avoid grains.

Although, other beneficial diets- encourage the low-carb type of eating- restricting any starchy vegetables that may be high in carbs, but all healthy diets always include many vegetables.

We can say that across the board, everyone agrees that vegetables are healthy and beneficial by design. And by eating a healthy quantity of vegetables all diseases are usually reduced in risk.

Due to their high content in fiber and nutrients and antioxidants this directly aides in weight loss and also keeps your gut healthy and functioning.

Bottom Line.

Every winning diet has a focus on eating lots of vegetables and fruits. Which are foods that are high in fiber and antioxidants. Which can only result in improved Health and Wellness.

6. Quality Focus, Not Calorie Focused Weight Loss Diet

I’m such a believer in following a whole food diet. Which I follow myself. These are foods that either came from the ground or all-natural poultry. These are foods that are not in a box and cannot survive on a shelf for years and years.

All beneficial diets will commonly focus on healthy, whole food consumption, instead of a restriction on caloric intake.

To maintain your weight level being aware of your caloric intake is important, but restricting them as well, as completely avoiding complete food groups is just not effective for the long-term. Extreme restriction or deprivation will never end well or have longevity.

Just consciously nourish your body with healthy natural foods and the excess weight will naturally be eliminated.

Bottom line.

As I’ve said in many of my other articles, a truly successful diet is all about lifestyle change. By sticking to whole foods and implementing intermittent fasting, that excess body weight will naturally fall off. 

My Final Thoughts.

What is the most effective weight loss diet?

All of the healthy diets- including the low carb, the Mediterranean diet, the Paleo Diet and a whole food diet have some commonalities.

They all focus on eating whole foods and limiting processed foods, artificial sugar, refined carbs and trans fats.

Instead of focusing solely on a short term weight loss diet…Improve your health and wellness overall by greatly reducing your intake of processed foods. Fill those unhealthy components with whole foods, like fruits vegetables and healthy grains, make it a lifestyle.

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Many times, weight loss surgery is a last resort for patients who struggle with weight. They have tried multiple diets, still failing to lose weight, no matter the type of weight loss programs they ventured out on. 

But what is the secret to true weight loss? 

Which is still needed and necessary even after bariatric procedures and surgery… 

Let’s look at the most common type of bariatric weight loss surgery types:

Laparoscopic Gastric Bypass 

This procedure includes adjustable gastric banding, sleeve gastrectomy and biliopancreatic diversion with duodenal switch. 

Gastric bypass is the most common type of bariatric surgery currently performed in the U.S. Although, potential patients should weigh the risks and success rates of all weight loss surgery procedures.

Within the gastric bypass procedure, a surgeon makes a small pouch in the upper part of the stomach utilizing staples. Which reduces the amount of food that the stomach can hold. 

Secondly, the surgeon then makes the bypass by connecting a section of the small intestine to the new pouch. This bypass prevents food from entering into part of the stomach and small intestine, decreasing the absorption of calories. 

This surgery can be either performed through open incision surgery or with a laparoscopy. Which consists of utilizing a tiny camera that is placed through a small incision in the abdomen.

Laparoscopy is recommended for patients with a Body Mass Index (BMI) >40, older than 35 and a diagnosis of one or more comorbidity.

How Is The Success Rate After Surgery Gastric Bypass?

Laparoscopic Roux-en-Y gastric bypass surgery is seen as the gold standard bariatric operation, being the most commonly done bariatric procedure in the United States.

Weight loss results averages 60-65% for most patients with over 80-85% of patients losing and maintaining 50% initial excess weight loss.

The true mark of a successful surgery would be weight loss achieved and the maintenance of said weight loss…although surgeries with few complications or mortality rates are also considered as successful outcomes for both patients and doctors. 

A study demonstrated that mortality rates are about 0.1% and serious early complication rates 5%… Long-term effects with fat mal-absorption, protein-energy malnutrition and micronutrient deficiencies are relatively uncommon and can usually be managed with oral supplements.

This study also states that revisions are rarely needed due to failures or complications. Regardless of the good probability of success both in weight loss and correction of obesity-related medical conditions, this operation commands advanced laparoscopic surgical skills with a learning curve as long as 100 cases, and a 10-15% long-term failure rate.

What are The Long-Term Effects of The Gastric Bypass Weight Loss Surgery?

While the initial success of gastric bypass surgery depends mainly on choosing the right surgeon, also an experienced and accredited medical center. 

The long-term success of this procedure is determined by the patient’s behavior and habits — specifically, the patient’s willingness to change their eating and exercise routines. 

So again, we see whether it’s natural weight loss or surgically induced weight loss, exercise and diet are still the key to lasting success.

This procedure does not “work miracles” because patients need to commit to behavioral changes as well, which includes implementing a healthy diet, regular exercise, taking vitamins and supplements, and following other recommendations enacted by their medical team. Therefore, patients can liken the results of gastric bypass to the results of other types of surgery to truly assess the long-term result of bariatric surgery.

Weight loss starts in the mind, which is why weight loss surgery is bad. Stapling the stomach or attaching a band will not correct the source of the problem of obesity which starts in the brain. You must retrain your brain. Consciously, changing your views and habits towards food, choices and portions as well as intentional physical activity each day. 

Reducing or avoiding sedentary behavior is necessary; refraining from fast food; addressing problematic eating behaviors and habits—including continuous eating, habits of eating despite being full, uncontrolled eating and binge eating; and performing self-weighing at least once a week. 

Patients with the biliopancreatic diversion with duodenal switch have the highest likelihood of losing excessive weight, while those who undergo gastric banding lose less weight, but subject themselves to less risk from a minimally invasive surgery that is 100% reversible and results in few serious complications. 

What Are the Most Common Post-Op Risks & Side Effects of Gastric Bypass?

Here are 8 Gastric Bypass Surgery Risks:

• Acid reflux
• Chronic nausea and vomiting
• Dilation of esophagus
• Inability to eat certain foods
• Infection
• Obstruction of stomach
• Weight gain or failure to lose weight
• Anesthesia-related risks

Long-Term Bariatric Weight Loss Surgery Side Effects?

7 Long-term Risks for Gastric Bypass Surgery Patients:

• Malnutrition
• Vomiting
• Ulcers
• Bowel obstruction
• Hernias
• Dumping syndrome, a condition that can lead to symptoms like nausea and dizziness
• Low blood sugar

Bottom line.

Why weight loss surgery is bad.

There are many possible side effects of this elective surgical procedure. Ultimately, subjecting you to unnecessary risks and complications with your health.

Despite having this procedure, a patient who chooses bariatric surgery and follows all treatment guidelines, or the patient that chooses to naturally lose weight by directly addressing diet and exercise, are both expected not only to lose weight, but also improve their quality of life. 

Resolving related comorbidities like type 2 diabetes, heart disease, lung problems or sleep apnea, as well as improving overall health.

Since we see that the key to weight loss success and maintenance of such, is diet and exercise, no matter the diverted route taken…why not start there, at the source…with healthy diet, exercise and mindful movement, avoiding unnecessary surgeries.

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An efficient metabolism is inherited by some individuals. Men usually  burn more calories, even when sleeping, than females. And for most people, after age 40, their metabolism slows gradually. There are other ways to fire up your metabolism, despite your age, gender, or genetics to the equation. 

Weight Training to Fire Up Your Metabolism

The body burns calories continuously, even without moving. In people with more muscles, this resting metabolic rate is much higher. Each pound of muscle requires only around 6 calories a day to support itself, while each pound of fat uses about 2 calories a day to burn. Over time, the small difference will add up. Muscles are stimulated in the body after a session of strength training, increasing the average daily metabolic rate. 

Aerobic exercise does not build up massive muscles, but in the hours following a workout, it will speed up your metabolism. Pushing yourself is the secret, out of your comfort zone. High-intensity exercise offers a greater, longer increase in the metabolic rate of rest than low or moderate-intensity workouts. Take a more vigorous class at the gym to get the advantages, or include short bursts of jogging during your daily stroll.

How to Boost Energy for those needed workouts…And fire up your metabolism

Some components in energy supplement & drinks can give a boost to your metabolism. Others are full of caffeine, which enhances the amount of energy that is used by your body. Some include a blend of powerful antioxidants proven to support a healthy inflammation response and balance energy levels. Leaving you feeling energetic, confident and revitalized. Even improving digestion, leaving you with the flat belly you’ve wanted for years. It’s important to find the right all natural energy source for you.

Water…Why is That Important For A Fast Metabolism?

Water helps to filter waste for the organs. Dehydration causes the kidneys to retain water.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

Water also serves as an appetite suppressant, calorie burner and decreases overall liquid caloric intake, equaling overall weight loss.

How much water should you take in?

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

• 2,700 mL/day for adult women
• 3,700 mL/day for adult men

Tips to help to increase water intake:

• drink at least one 8-ounce glass of water with each meal
• drink extra water when exercising or during physical activity
• carry water in a reusable water bottle
• drink extra water when it is warm, humid, or very sunny
• keep a glass of water near the bed

Sleep more to fire up your metabolism?

Yes! Researchers report that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

Sufficient sleep gives our bodies the chance to heal, including strengthening of our muscles fibers after a great workout, resetting our internal clocks and giving our skin and hair a chance to grow and regenerate. 

It’s also important to sleep in a flat position, with one pillow and not in the recliner. This is the only time is that our spine gets to fully rest.

By sleeping in any degree of trunk flexion you are continuing to place pressure on the intervertebral discs even while sleeping. 

Negative effects of inadequate sleep on our metabolism:

• Drives down leptin levels, which causes the body to crave carbohydrates.
• Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• Can increase the risk of heart disease & high blood pressure
• Can lead to insulin resistance and contribute to increased risk of diabetes
• Reduces levels of growth hormone — a protein that helps regulate the body’s proportions of fat and muscle.

In Conclusion…

Incorporate all these wellness tips and supplement suggestions and see your fat loss goals appear or should I say disappear, right in front of your eyes.

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Here’s a great supplement that I found…

This Safe, All-Natural Supplement Aids in Deep Sleep while improving HGH Levels.

A Non- GMO Product That Helps you Lose Weight…

Many thousands of women & men enjoy taking this every day and there has been absolutely zero side effects reported.

Its absolutely 100% natural, safe and effective.

As always, if you have a medical condition it’s recommended to consult with your doctor.

You’re asking… Will this All-Natural Weight Loss Supplement work for me?

It looks that way.

Great reviews on it & there has never been anything with this combination in the history of health. You must experience it for yourself. We know each body responds differently, but any body would benefit from added nutrients and vitamins.

Click Here To Learn more about it…

This is the world’s first and only anti-aging nutritional protocol that targets the true cause of unexplained weight gain.

And stubborn belly fat and metabolic slowdown.

How does it work?

The only product in the world to contain 8 special nutrients in the exact amounts scientifically proven to improve deep-sleep…

And enhance natural metabolic regeneration in both women and men.

Burning fat, restoring your health, and turning back the clock simply could not be easier or more automatic.

Simply take with a glass of water 1 hour before bed…and that’s it.

I think it’s worth adding to your healthy lifestyle change.

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From now until the New Year, we have lots of opportunity for celebration with friends and family, probably a few strangers as well. With all the festivities, how do you manage to stick to your diet and avoid putting on extra pounds?

Here are the 5 Top Ways to Burn Stubborn Belly Fat During The Holidays.

Some media states that the average person gains 3-7 lbs. Another study showed that weight gain was more prevalent among those who were already overweight. Those individuals averaged an increase of 8 lbs. over the holidays. And what’s worse? These studies also found that many people NEVER lose the weight that they gain, which then compounds over time.

Studies aside, perhaps what is more important is YOU!  What happens to your body over the holidays? Do you find yourself putting on a few extra pounds that you then struggle to let go of in the new year?

Would you like to avoid packing on extra weight and STILL get to enjoy all those great holiday parties and gatherings? The good news is that it is possible to enjoy the festivities and yummy treats without gaining weight.

The Challenge of Avoiding Holiday Weight Gain & Adding Stubborn Belly Fat?

In the US, the holiday season is looooong. It essentially begins in October with Halloween (even earlier for some religious groups), where, if you take your kids to the right neighborhood, you fill your home with enough candy to last a decade.

Next, we have Thanksgiving.  The average daily calorie intake should be around 1800-2400 calories (depending on your height and weight). The average Thanksgiving meal is estimated to be around 3000 CALORIES. That is just the meal alone.  This doesn’t include any appetizers and snacks you have beforehand which average another 1500 calories. In one meal, you double your recommended daily caloric intake. Thanksgiving dinner is generally also packed with a ton of fat and sugar, which doesn’t help your body stay slim.

Immediately following the Thanksgiving holiday comes a whirl of holiday parties, luncheons, office parties, family gatherings and holiday baking events. The opportunities to over-indulge are plentiful.

Then there are the winter holiday meals ~ whether Christmas, Chanukah, Kwanza or another holiday that you celebrate, you likely have at least one holiday feast with loved ones to attend. These feasts also average 3000+ calories per meal.

It’s no wonder people gain a few extra pounds with all the delicious food, holiday baked goods, candies and beverages! Unfortunately, many people throw in the towel and assume that there is no way to get through the holidays without overindulging and gaining excess weight. But it is possible.

But enough about how much weight you’re likely to gain…let’s talk about how to keep it off and even lose a few pounds while you’re at it.

How to Enjoy Your Holiday Festivities and Still Burn Stubborn Belly Fat

The good news is that it IS possible to enjoy all those fun holiday events without being cursed to buy larger clothes in the new year.  You just need to plan ahead and be smart about how you enjoy your parties and festivities – and how you take care of your body in between all the events.

1. DON’T Skip Meals on Party Days:

People often think it wise to skip meals before parties and feasts to make up for the large meal that is coming. Unfortunately, this leaves you feeling hungrier and increases the likelihood that you will overeat. Instead, eat healthy, well balanced meals so that your body feels satisfied. This helps you eat smaller portions during the meal or party. Green smoothies are a great pre-party meal option as they are high in fiber and nutrients, and leave you feeling full and satisfied.

2. Use Portion Control:

You know that there is going to be a ton of delicious food at the event. It’s also likely to be very rich and not so healthy.  Holiday parties often have a limited selection of healthy choices, but the food that is available is super yummy! You don’t need to deprive yourself from sampling these tasty treats. Go ahead and have some homemade pie or try some of that decadent cheese dip. Enjoy it! Just practice some portion control.  Have a small piece of pie or cake.  Instead of hovering over the h’orderves and randomly grazing throughout the event, make a little plate for yourself with the treats that you want so you are conscious about how much you are consuming. Try a few bites of the foods you enjoy, rather than a full serving of each. Savor them as you eat so you actually enjoy them.  This also helps reduce excess.

3. Add a Natural Weightloss Tonic:

With all the holiday excess, help your body re-balance itself by adding a tonic between the festivities. Flat Belly Tonic not only helps you lose weight, but it also improves your cardiovascular health by lowering your blood pressure and cholesterol. It also aids in the improvement of energy levels and the reduction of inflammation in the body. With all of these health benefits, the Flat Belly Tonic appears to be quite important for preserving overall health.

This tonic is made to help you get effectively rid of excess body fat, by boosting C Reactive Protein which affects the metabolic activity in the human body. This leads to inadequate fat burning and weight gain. Okinawa Flat Belly Tonic makes the body discard CRP, and so your metabolism receives a boost. You need not make huge changes to your diet for this supplement to bring in the desired outcome.

4. Move Your Body:

Don’t let your exercise routine fall to the wayside over the holidays.  Give your body a chance to work off some of the excess by at least keeping your regular routine. If you have a lot of events and opportunities to over indulge, you might want to add in some extra time to help your body cope.

Try incorporating a fat blasting HIIT Workout.

These are workouts with very little downtime, they’re high intensity and are meant to keep your heart rate elevated. These are exercises done in bursts of energy, so they could be directly related to an interval training-style of exercising.

They start with a slower pace and then progressively become faster as you move through each exercise. They involve a great combination of strength and cardio which creates a well-rounded workout with high intensity.

As a therapist and health coach, I’m all about workouts that can be done efficiently, yet quickly. Workouts that involve all muscle groups while getting your heart rate elevated and body toned.

HIIT workouts are a great resource to combine strength training with cardiovascular training. Which then in turn increases fat burning and fat loss.

5. Add A Probiotic:

BioFit is a probiotic weight loss supplement that promotes safe fat loss by combining seven extensively studied strains that are proven to help with digestion, excess gas, and increased immunity (in the stomach).

BioFit uses specially formulated probiotic strains to help you lose weight quickly.
The most common use of probiotic supplements is to boost digestion.

Daily probiotic supplementation has been shown in studies to help restore intestinal equilibrium.

Due to our polluted lives, many of us suffer gut health issues. Toxins in the environment, drinking, smoking, and other activities, as well as poor nutrition and exercise habits, can all have a bad impact on gut health.

Probiotics are commonly used to aid digestion and immunity. Probiotics have been shown in some trials to aid weight loss, although most probiotics do not result in considerable weight loss on their own.

It’s The #1 Easiest Way To Stop Holiday Weight Gain Dead In It’s Tracks:

Why wait until New Years to start losing weight? By that time you will have put on even MORE weight and have a much taller mountain to climb. I’m all about simple, and that is especially true when it comes to losing weight and getting healthy.

Definitely try these 5 ways to burn stubborn belly fat even during times that structure & self disciple may be more difficult.

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What’s the best 3 ways to lose weight in a healthy fashion? 

Many diet plans and publications report to have all the answers to losing weight successfully and maintaining your weight loss.

Stating that the secret to losing weight is to exercise more and eat less, some say that eliminating fat from your diet completely is the way to go, the rest say no carbs in your diet all together.

So let’s dive into the key components of any healthy and successful plan to lose weight.

There is no cookie-cutter method to achieving healthy weight loss that’s lasting. Our systems are so different & individually, that one method that works for one person won’t necessarily gain the same response from someone else.

Our bodies respond differently to different foods, food components, food groups due to our different body types.

It will take trialing and experimenting, along with patience, resilience and determination to find the right eating plan that’s right for your body and brings you weight loss.

My body in particular does not lose a pound if I restrict all carbs. Carbs are needed. Healthy Carbs.

Although, if I do eliminate any cravings for chicken tenders or chicken sandwiches, which are my only vice in life…I’m very selective of course, only Chick-fil-A or Zaxby’s... I noticed a slimming in my body all together.

Some people respond well to counting calories, where my body likes to have freedom of calories within my healthy daily intake range.

By simply avoiding fried foods and cutting back on any type of processed or refined carb… that keeps me in my healthy slim weight range, also following intermittent fasting,

Personally, breaking my fast after 1 p.m. which not only regulates my metabolism and blood sugar, but also allows internal healing within my body.

Try fasting for 14 to 16 hours a day. By eating an early dinner and sleeping through most of your fasted hours this may be easier than you think. 

Breaking fast during your most active hours and then giving your digestive system a long break to perform and heal may result in weight loss. 

This is why it’s vital to find the diet technique or plan that’s best for your body in your system.

Don’t become disheartened if a diet method doesn’t work for you when you’ve seen it work for others in your life.

You must find the diet that is right for you and your system and stick with it to find lasting success.

This is about lifestyle change, changing your habits towards food including your eating habits, your relationship to food, the reasons you eat and how to look at food and a healthy and balanced way.

Helping you to achieve and maintain lasting, healthy weight loss equaling a healthy weight.

3 Ways to Lose Weight

1. Cutting Calories

Certain methods state that maintaining a healthy weight simply comes down to eating fewer calories than you burn, therefore losing weight which sounds great in theory.

So why aren’t people losing weight quickly with this method?

• Weight loss isn’t one-dimensional. The first few weeks of restricting calories may result in weight loss. but as you continue to eat the same number of calories the weight stops dropping off. As you’re losing both water weight and Lean muscle mass and your metabolism decreases.
• All calories are not created equally. Consumption of 100 calories of Processed sugary snacks, for example, will have a different effect on your body than eating 100 calories of celery. The key for lasting weight loss is to remove the foods that are jammed with calories but don’t make you feel  satisfied, or provide you with real nutrients your body can break down, but instead replace them with foods that are filling like vegetables & grains.
• Are you hungry or thirsty? Many times we confuse the sensation of thirst for hunger. Stopping to drink a glass of water and waiting 10 minutes to feel if hunger is truly present is one way to decrease excessive eating.  Many of us are also emotional eaters, meaning we turn to food for comfort or to alleviate stress, which can quickly sabotage any weight loss plan.

It’s important to be aware of emotional triggers, whether it’s eating when you’re lonely or bored, be aware of your eating habits. Try to stay busy, go for a walk, go to the mall,  head to the park.

If it’s stressful eating, find ways to relax yourself… Whether it’s exercise, a spa treatment, taking a bubble bath or trying meditation.

2. Cutting Carbs to Lose Weight

Excessive refined carb intake directly contributes to the way the body stores fat after consuming unhealthy carbs, which have to do with the insulin role within the body.

Once you consume a meal the carbohydrates that you eat  flow into your bloodstream as glucose.

That’s why there are certain foods that spike your blood sugar or stabilize your blood sugar depending on the type of healthy or unhealthy carbohydrate that it is.

This would be high index carbs and low index carbs.

Glucose is processed in the body first, before fat is burned from meals consumed. 

Eating a high-carb meal causes your body to release insulin, due to the influx in glucose into your bloodstream.

So this would include pasta meals or bread, as a blood sugar spiking meal.

Insulin is responsible for two things, it prevents your body from releasing fat from your fat cells to burn as fuel. It is primarily concerned with glucose and it also creates new fat cells, storing what your body can’t burn off.

Which results an increased body weight making your body now require more fuel to utilize. Therefore causing you to eat more.

Which starts the cruel cycle of consuming carbs and gaining weight.. insulin only burns carbohydrates, therefore increasing possible carb cravings.

So to successfully lose weight reducing carbs is important. I am a firm believer in reducing refined or processed carbohydrate intake. Which helps to reset your metabolism as well as breaking the cycle of carbohydrate cravings. 

Low-carb diets consist of the concept of eliminating carbs and increasing protein and fat; it’s important to limit your intake of saturated and trans fat by choosing  lean meats, fish as well as vegetable sources of protein.

3. Cutting Fat to Lose Weight

People have the mental concept that if you don’t want to get fat, don’t eat fat. Although, reduced-fat or light foods are actually more harmful to the body than naturally occurring fat.

These type of foods are filled with extra sugar and chemical properties that your body is not able to break down, due to its unfamiliar chemical makeup.

Our bodies need healthy fat to function, our brains are comprised of fat. So fat should be consumed to keep our brains healthy and well. Studies show that low fat, no fat & light products have added to rates of obesity.

Healthy fats help to regulate body weight, helps to avoid fatigue and stabilize your mood.

Good fats are found in seeds, olive oil, fish, nuts and even avocados. By adding these healthy fats into your diet you can quickly improve the quality and effectiveness of your meal plan.

Try to eat whole foods that came from the ground or consume lean meats.

Gain Motivation

Avoid processed sugars and carbohydrates as well as low-fat products. These will stunt any weight loss progress, due to the unnatural chemical makeup and increased sugar intake.

Lifestyle change is necessary for lasting weight loss.

So motivation is key.

It’s important to maintain short-term goals that will get you to your ultimate goal.

Slow and steady equals lasting weight loss.

Make a goal to fit into a swimsuit or old pair of jeans, something measurable and yet so satisfying once achieved. No matter how small it may seem on your grand scale of weight loss.

Since weight loss is not all about pounds on the scale, it’s important to take measurable progress as well.

Measure the circumference of several body parts on a weekly basis or tracking your fitness through apps or a journal. It will keep you on track to losing your desired amount of weight. Keeping you aware of the foods you eat and the calories you are burning.

Sufficient, regular sleep is also vital for weight loss and proper hormone regulation. It also keeps your metabolism stabilized. Insufficient sleep can also affect your food choices and motivation throughout the day, due to fatigue from a lack of efficient proper sleep.

Incorporating all of these diet tips into your weight loss plan will definitely result in good success and long-term results. 

By also cutting out sugary beverages you will see a slimmer waist, as well as decreased risk for type 2 diabetes.

Fill up on fruits, vegetables and fiber. Find vegetables that you enjoy and can eat with meals or as snacks.

High fiber vegetables such as kale, greens, beans, and whole grains are higher in volume and take longer to digest, making them very satisfying—and ideal for weight-loss.

By trying to eat a side salad with every meal, it will increase your fiber intake and also give you the ability to eat less.

Try to eat home cooked meals as often as possible… Ensuring that you are in control of portion size as well as the ingredients in the food including healthy sodium amounts. 

Just Move

Try to have some type of active movement for at least 30 minutes a day. This can be as simple as going for a walk in a park or going to the mall and window shopping.

Anything that you enjoy that keeps you physically moving. Weight loss is most successful when activity is done with mindful movement.

Finding something you enjoy and starting off small increasing your time exercising at a steady progression.

Maintaining your Weight Loss

It’s important to begin these habits that will help you turn weight loss into a lifestyle, no matter which weight loss method you choose:

• Daily Activity, walking or going for a bike ride. Participating in mindful movement every day.
• Consciously Eating, initially being conscious of what you eat on a daily basis whether that’s with a food tracker or food diary, until healthy food choices are set and established.
•  Fiber Intake, incorporating fiber into your day, improving digestion, bowel movements as well as weight loss.
•  Body Weight Awareness, being conscious of your weight by weighing yourself regularly. Weighing yourself weekly will assist you in detecting any small gains in weight, enabling you to promptly take corrective action before the problem increases. It’s much easier to lose 5 lb than 50.

Take action by incorporating all of these diet tips to finally reach your weight loss goals and maintain a healthy confident physical condition.

A physique that can change your whole mindset in life…with good health and proper body weight, total body wellness also comes. 

The post 3 Ways to Lose Weight, What are They? appeared first on .

HIIT is an acronym for high intensity interval training.

These are workouts with very little downtime, they’re high intensity and are meant to keep your heart rate elevated. These are exercises done in bursts of energy, so they could be directly related to an interval training-style of exercising.

They start with a slower pace and then progressively become faster as you move through each exercise. They involve a great combination of strength and cardio which creates a well-rounded workout with high intensity.

As a therapist and health coach, I’m all about workouts that can be done efficiently, yet quickly. Workouts that involve all muscle groups while getting your heart rate elevated and body toned.

Hiit workouts are a great resource to combine strength training with cardiovascular training. Which then in turn increases fat burning and fat loss.

Because of the quick pace of this type of workout, you can get this done in much less time than the traditional workout. There are hardly any pauses, very quick ones, which burns lots of calories, builds muscle and helps you lose weight in under 30 minutes.

It’s best to do this type of workout at least three times a week to gain optimal results of body fat burning and weight loss.

Before every exercise, especially high intensity type exercises, there should always be a warm up with some dynamic stretching completed prior. These are stretches to loosen up the upper body as well as lower body.

And after this workout, a cool down. Stretching is also very important, holding each stretching position for at least 30 seconds, preferably 60 seconds for true lasting extensibility in the muscles and ligaments.

Here Are My Top 5 Fat Blasting Exercises For A Great HIIT Workout

1. Jump squats

Start with your feet shoulder-width apart. Begin by doing a regular squat, engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.

Make sure you land with your entire foot on the ground. Avoid Landing on the balls of your feet, shift your weight back to your heels. 

Be sure to land as quietly as possible, which requires control. Your knees should be behind your toes during each movement. Move your hips back as if you’re sticking out your buttocks.

Return to the squat position with bent knees. It’s vital not to land with straight legs from this  jump because this places unneeded impact on the knee joints. Repeat 20 times.

2. Stationary Jog

Swing your arms and move your legs, running in place. Alternating between a faster jog and then a slower jog. Try to do bursts of speed every 15 seconds to increase intensity and raise your heart rate. 

Try to visualize being outside or even try to do this workout by a window so that you’re able to gaze out at the scenery as you move. Complete this for 2 minutes.

3. Push Ups

Moving to the floor now.  Getting on all fours, on your hands and knees. Assume the plank position. Your shoulders should be over your wrists with a flat back, no arching or dropping of the hip.

If you’re able to have a mirror in your view this will help you maintain proper form. Bending your elbows out to the side, lower down your body into a push-up position and come back up.

A modified push-up would be resting on your knees instead of your toes which would then also decrease the body weight on the upper body.

Make sure that your knees are slightly behind your hips to obtain the necessary body weight for a beneficial push-up despite being modified. Inhale as you lower and exhale as you push back up. Complete 20 repetitions.

4. Alternating Side Lunge 

Stand upright with your feet hip-width apart. Push your hips back, bend your knees. Start with your feet fully under the hips. Place your right foot out wide to the side and come into a lunge with your left fingers crossing to touch your right foot.

Your right knee shouldn’t go beyond your right toes. Maintaining this proper alignment will protect your joints. Keep your chest lifted and your weight in your heels.

• Push through your right foot to return to standing, next lunge sideways to the left to complete one rep. Complete 15 reps maintaining a fast alternating pace following proper form throughout.

5. Mountain Climbers

Begin in a high plank position with your shoulders over your wrists. Quickly drive each knee into your chest one at a time as if you’re running. Alternating movements.

Be sure to keep a slight Bend in your elbows while also relaxing the shoulders. Try to maintain this fast-pace for 30 seconds. Complete 3 times.

The key to a successful fat blasting hiit workout and to gain the highest benefit would be to keep your rest periods at a minimum. In between sets or exercises, your rest period should be 1 minute.

Although, your rest period could be as short as 15 seconds or up to 2 to 3 minutes. Depending on how tired you are or the difficulty of the previous workout. 

A typical hit session should have a duration of at least 4 minutes up to 15 minutes.  Your hit workout should never be longer than 30 minutes. After this point, injuries may occur due to the high intensity of these workouts. 

Try to maintain a 30-second interval set for each of these fat blasting exercises.

The objective here is to go as hard as you can, as fast as you can during this 30 seconds.

Remember hiit workouts are made and most beneficial using short bursts of effort and energy which are followed by rest periods.

Compare it to a sprinting type of exercise. You’re completing it as fast as you can, as hard as you can.

And don’t forget your cool down and stretching session at the end. 

Extremely Important.

So if you feel like you’ve reached a plateau or if you’d just like to change up your workout or increase your fat burning.

Definitely try this workout.

I think you’ll be impressed with your results as well as the challenging level of these fat blasting exercises.

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Although, exercising every day, 365 days a year, isn’t the ideal workout routine either. But what potentially causes low muscle tone in that scenario?

When you allow your body to have a rest day, you’re giving your body as well as your mind time to rejuvenate and recover.

Yes, staying active is vital, but having off time or rest days are equally important.

I’m sure it seems like taking a rest day will affect your progress, especially when you’re trying to meet a weight loss goal. Or even some type of guilt will set in for not working out.

But remember that your body needs recovery time and then will increase weight loss and health benefits once given that.

Allow time for Muscle Recovery.

Intense exercise causes muscle fibers to tear or separate and a rest day is what allows your muscle fibers to come back together and repair, even stronger than they were before. 

When we don’t allow for this muscle repair to occur. We’re actually harming our bodies.

You should allow at least one rest day between workouts to allow this recovery process to occur. 

But this is also a time that you can focus on stretching and flexibility, which also increases  your body’s recovery.  

Maintaining low-impact levels of activity on your off days will give your muscles the chance to recover and rebuild muscle fibers.

By continuing to focus on the same muscle groups over and over, day after day, your muscles are never getting that recovery time. By placing your muscles in constant stress you are more likely to experience muscle group and balances as well as possible injuries, due to the overworking of these muscles.

Can a rest day actually help avoid injuries?

Definitely.

We want to challenge our bodies, but if you push your body too hard without any type of break or recovery time, possible pain or injuries, may in fact happen.

You have to keep in mind the long-term goal. 

Working out is now a lifestyle, so we’re looking for longevity. 

Taking care of your body is the only way to reduce possible risks or injuries. Which would be by giving it the needed rest and recovery time. 

Having an off day also prevents your body from any type of extreme exhaustion that may occur due to continuous overuse. 

Which can increase injuries, joint pain, stress fractures and even fatigue & frustration. 

All things that would set you back much farther than having just one rest day in between.

Be kind to your body…

Challenge it…

But give it the rest and rejuvenation it also needs…

Helps to increase bone density.

Studies have shown that consistent over training could lead to a decrease in bone density. 

Scientists conducting that study found that vigorous training without the proper recovery time may lead to increased inflammation within the body which then resulted in bone loss.

And when someone has decreased bone density chances of bone fractures are increased, due to a lack of strength in the bone.

Pro Athletes have off days.

After having a game or tournament professional athletes also have a cool-down process as well as recovery method.  Athletes are also known for taking a few months off, giving their bodies downtime to recover and rejuvenate due to constant vigorous workouts and grueling practices that can really add stressors to the body. 

But this also helps to give their minds a chance to refocus and come back stronger and more motivated.  When overexerted time and time again. Burnout can occur for anyone. Whether you’re an accountant or a professional athlete.

 A mental health day.

 Rest days not only rejuvenate your body, but your mind is also benefited.

So many other things in your life including relationships and responsibilities as well as a work schedule can really increase stress levels overall. Which raises cortisol levels. 

That in turn decreases your body’s physical progress & muscle tone development because your body is using that energy to protect itself against these increased cortisol levels.  Again showing why rest days are extremely important for overall wellness, including  adequate sleep and correct nutrition.

Off days increase muscle strength & tone.

Muscle Recovery, with increased strength and tone occurs while sleeping.  This is why sleeping at least 6-9 hours a night, especially  once becoming active or working out is vital for true progress and success. This resting period is when your muscle fibers repair, come back together stronger, leaner and tighter than ever. 

This rest period, whether we’re talking about off days or adequate sleep at night gives your muscles the chance to modify and recover from the new challenges that you are presenting them with during these physical workouts.

These rest days are the best way to keep your body and your fitness goals on track. Remember, the physical results that you see from maintaining a workout routine only occur after each workout has been completed, not while working out. 

Keeping the fun in your workout. 

After allowing yourself an off-day. You give  yourself a chance to look forward to your next workout…forward to the next time you’ll be walking into the gym. 

Which isn’t the feeling you would have if you continuously force yourself to go into the gym, day after day, every day, without any type of rest and rejuvenation in between.

A rest day can consist of a nice walk around your neighborhood, followed by a stretching session. Which gives your body a chance to recover while still working your muscle groups in a very light fashion.  

Giving your body a chance to be rejuvenated and ready to approach the next workout day at its optimal level.

Positive mindset. Positive Approach. Equals Improved Muscle Tone.

A positive mindset is the first step in enjoying any activity.  Constant working out, overuse of your body or muscles is unhealthy in the physical and mental aspect and can cause low muscle tone.

Off-days help to build structure and boundaries within your workout to avoid overdoing or excessive Fitness.

You should select a day or two away from actual exercise and workouts. The last thing you’d want to become is obsessed with workouts. 

Because it shouldn’t be an obsession, it should be a lifestyle. So with any lifestyle  component balance and moderation is key.

Have no guilt about resting. Over training can cause low muscle tone.

There should always be a level of accountability to your workouts.

I, too, feel guilty, if I miss an actual workout day and I’m sure to make it up during  my week.  

But remember, I work out two to three days a week. So my rest days are often and plenty throughout my week.

So for someone that’s trying to find that structure and routine, consciously incorporating rest days is very necessary, guilt-free. 

People that are constant movers and constantly active people may feel guilty or anxious about an off-day. But this is something that is necessary and beneficial and shouldn’t be overlooked. 

This is the day to really pamper yourself mentally and physically. Try to sleep in a little longer, or take a nap throughout your day…go hiking, cook your favorite meal or learn a new meal. Do anything that you would find enjoyable to increase your happiness and boost your mood.

This mental health day is helping to keep you grounded and stable. 

Which is essentially getting you to your weight loss or wellness goals in a consistent fashion. 

Listen to your body. 

If you’re feeling exhausted or fatigued. That may be your body signaling  you that a rest day is needed.

Even though delayed onset muscle soreness is expected, if you’re feeling intense muscle soreness a couple of days after your workout, take a rest day. 

Listen to your body. 

Remember to stay hydrated during and after all workouts to avoid any feelings of fatigue or possible dehydration.

Bottom line. What causes low muscle tone?

Insufficient Rest in between workouts. Rest days are key elements to your work out. They are just as important and as necessary as the actual workouts themselves. So be sure to give them each the necessary importance in your fitness routine.

The post Never Ignore The Cause of Low Muscle Tone appeared first on .

Being an active person or exercising isn’t just about pushing through miserable workouts or strenuous workouts each and every day, it’s about including days of mindful movement activities as well.

You should be choosing exercises that you enjoy, with variety, that put you in a great mental state.

Exercise doesn’t have to be a daily event either. Making sure to get in at least two to three days of exercise in a week is also a very healthy amount of activity.

So many people think that exercise is something that must be engaged in daily, strenuously, day after day.

Perform activities you find enjoyable, where you’re connecting to your body and the movement while make lasting exercise habits.

Let’s dig a little deeper into what mindful movement really is.

What are mindful movement activities?

Mindful movement consists of  blocking out ideas about the ways you should be exercising, and alternatively,  just doing what feels good for you.

Also known as joyful movement or mindful exercise, but it involves so much more than what we usually think of as exercise.

Any form of movement, whether it be  running, walking, gardening, stretching, hiking, etc. ― can all be classified as mindful movement. It’s more than just getting your Fitbit to 20,000 steps. Although that can be included in your mindful activity, If you truly find walking enjoyable.

Avoid any fitness routines that you absolutely hate. I personally do not enjoy spinning, so don’t incorporate that into my workout.

Just not a fan of that spinning seat. I digress.

Avoid group classes that you don’t enjoy. The easiest way to start enjoying exercise genuinely is to make sure you’re always doing something that makes you happy.

Even though I don’t do it very often, I find that Zumba brings me joy, but I love to dance and I love music, so it’s fitness that combines activities that I already enjoy, leisurely.

Although, I don’t take that class too often because it doesn’t give me the physique I desire. So I incorporate it into my weight training routine on occasion.

Practice great variety, it’s good for your body as well as your psyche.

Movement should be thought of as a way to appreciate your body, instead of a negative connotation that exercise is only for weight loss purposes. 

Avoid being affected by society’s version of what fitness should be.

Even though exercise and fitness will definitely improve your physique and your physical appearance…with mindful movement that is not the focus of exercise.

Society promotes an ideal body that everyone should strive to attain or that is seen as true beauty.

But we are very diverse as a people, our only standard should be a healthy body weight / BMI with proper waist circumference. 

Striving to look like celebrities or reality show stars will never end in healthy body image or self perception.

The current body ideals are unattainable for most, due to the fact that all of these celebrities have surgical augmentation to either gain the image that they want or to maintain said body type.

Most of these body types are just fad ideals of beauty. 

They’re always extreme in nature.

But the one body type that never goes out of style is that classically slim build.

A healthy body weight that isn’t too heavy or too skinny, toned and sculpted into natural beauty. 

Don’t become overly concerned and consumed with who you’d like to look like or what you’d like to look like.

Concentrate on being the healthiest most beautiful version of you.

Nothing is as beautiful as being confident in who you are and completely comfortable in the skin you’re in.

Fitness and a natural physique should be something individual and something you come to appreciate and enjoy.

Once you start to think about exercise as the way to appreciate your amazing body as a complex machine with so many capabilities, you will start widening your view of fitness with an appreciation and enjoyment turning into mindful movement.

Once you start choosing activities you enjoy, it’ll become easier and easier to make movement a part of your regular routine. 

Mindful movement activities will be different for everyone.

It can be likened to conscious eating or mindful eating.

Which encourages you to let go of society’s standards of mealtimes and numbers of daily meals.

It’s about eating intuitively when you’re actually hungry or during a period after a fasted state.

Mindful Exercise is about connecting with fitness and physical activity making it an enjoyable event and something that you look forward to, consciously or subconsciously.

Engaging in activities that are ideal for your body, that are enjoyable and pain-free.

So this would also involve improving flexibility and stretching as well as physical strength and endurance. 

It is important to challenge your body and work through difficult movements or poses.

Being conscious that pain is different from discomfort and that difficulty should be labeled as discomfort, not pain. 

Mindful movement can include doing a yoga class. Free weight exercises with dumbbells or barbells as well as just taking the dog for a walk. It depends on what your body feels up to doing that day and what you truly enjoy.

Mindful movement is a healthier, long term way to exercise. 

By finding what you enjoy you will be able to make exercise and Fitness a regular part of your routine. If it’s something you like to do you will perform it regularly, over and over.

While also incorporating different varieties of the same type of exercise or venturing out into new things.

Look at every day differently.

One day you may be energized and ready for a challenging or strenuous workout . Another day you may feel like doing something more relaxing and meditative, like yoga.

Both are very beneficial and improve your overall body and health, but you’ll be listening to your body on a daily basis giving it exactly what it needs, on that day.

The post 5 Simple (But Important) Things To Remember About Mindful Movement Activities appeared first on .

I see this a lot as a therapist.

I’ve had so many patients that take pride in stating that they’ve never liked exercise, and even post-surgery or after an injury, they still dread the thought of physical movement and activity.

Mind set is everything.

Exercise and weight loss has been marketed with negative scenarios & connotations for years and years.

Even those that are passionate about fitness or health are classified as weird or extreme.

At times, I feel it’s psychological manipulation to keep the masses overweight, sick and unmotivated …therefore, unhealthy, requiring many medications and doctor visits due to overall poor health. 

The body craves movement, all of our internal systems work fully and optimally with physical activity.

It’s more about full body improvement as opposed to just working off the calories after a cheeseburger or wanting to just have an amazing figure. 

Not to say that I haven’t started some of my workouts thinking about my physique or my ability to eat foods that I crave and still maintain my figure.

But it’s more of internal dialogue to work out harder. Not to place any negativity on fitness.

There are days that I have to push myself to get to the gym, whether it was an extremely busy day, a long day or my time of the month.

Although, I can say I always feel better and accomplished as I’m walking out of the gym, on the other side of my workout.

Working out improves me in so many ways, it’s therapy for my psyche, and sculpting for my figure. If I’m feeling anxious, it works anxiety right out of my system.

I think the negative connotations around exercise must be revamped, focusing on the goodness that comes out of exercise.

The way that it has the ability to prevent or relieve those suffering from depression, a diagnosis which is treated by a series of pills that serve as a psychological band-aid over the true problem. 

Additional reasons to exercise besides weight loss… Lower stress with exercise.

So many health benefits come from exercise, as I mentioned before, it’s also anxiety and stress relieving.

I remember days in kickboxing that I would punch harder and higher because I was thinking of a specific situation or person or interaction of that day.

Feeling that release of negative emotions by the end of the class.

Exercise and physical activity increases stress reducing hormones in the brain. Organically, without medications. 

So how exactly does it address anxiety.

For me, the way that I know that I’m anxious about something it’s solely because of one physical symptom, I feel tightness in my chest.

And I realize that that is pent-up energy and emotion that can  only be overcome with exercise. It also allows your brain to pull away from those feelings and emotions that you’re thinking about.

It also increases your circulation…cardio for instance, is great for anxiety and any type of irritability or negativity.

Exercise causes happiness.

I can feel the release of endorphins after finishing a workout. Even though I dread and never have been a leisurely runner, there is a saying called a “runner’s high”.

So this is a show of feel-good hormones that exercise releases.  Always leaving you feeling better after your workout.

A confidence boost.

Increased confidence and self-esteem comes from exercise, whether you’re losing weight slowly or the pounds or just melting away.

It’s a change in self-image and perception as well as feelings of accomplishment and pride.

The determination to physically challenge yourself and reach those daily goals each time you attend the gym. 

What about changes in the bedroom, for the better.

Boosted self-esteem and self-image will directly translate into the intimate parts of your life.

Women will feel more attractive and desirable, improving confidence in the bedroom overall, men who exercise regularly will have improved function and performance.

So each gender would find improvement in this area. One more reason to start that work out. 

Outdoor Fitness helps you to expand your horizons.

There are many walking paths around lakes and rivers, Lakeside parks that are safe and inviting for outdoor workouts.

Whether you’re going for a run or a bike ride, finding new paths to discover will  give you the opportunity of seeing your hometown in a way you’ve never by car.

You’re able to enjoy the outdoors & connect with nature which also has mood-boosting benefits.

More reasons to exercise besides weight loss?

Improved sleep.

A healthy metabolism needs at least 7 hours of sleep to maintain fat burning abilities. Not only do you feel  happier and well-rested, but also avoid the irritability that comes from a lack of sleep.

By incorporating fitness into your day you will sleep deeper, due to that physical expenditure of energy. 

Improved Efficiency.

Exercise is a catalyst for increased productivity. Once you plan & complete a workout, you continue to have that feeling of industriousness throughout the day.

Studies have shown that people that commit to workouts as a set routine, are more efficient and organized than ones that have chosen a sedentary lifestyle. 

Improved innovation.

If you hit a roadblock with creativity during a project or problem-solving … stop and take a quick walk or get a workout in, if possible… it may be just the punch your creativity needs to overcome that mental block.

Physical activity makes you stronger and improves joint stability and safety. 

Joint and muscle injuries stem from muscle tightness and a lack of flexibility. Your muscles and joints crave movement and physical activity.

Especially as someone gets older, pulled muscles become more common while doing everyday activities that have nothing to do with fitness.

These are injuries that lead people to become even more sedentary which adds to the overall aging process and slows down recovery. 

These injuries will continue to occur if exercise and stretching is not a consistent routine or habit.

Reasons to exercise besides weight loss. Increased Mental clarity.

Exercise is more than just Skin Deep.  Physical activity directly benefits brain functions and concentration. Studies have shown a significant benefit to memory as well as cognition, due to improved cell production and regeneration. 

Reasons to exercise besides weight loss? Strengthens your immunity.

Exercise not only slows down physical changes that are commonly attributed to the aging process, but it also improves the immune system maintaining overall health and wellness. Which decreases many types of infections or sicknesses that may afflict someone with a weakened immune system. 

Working out in groups…

As this pandemic has changed our “normal” in every facet of life.

The gym is also a location that we now approach very differently.

I personally have put my gym membership on hold for the next few months, due to these unprecedented times.

So group workouts may be done away with well into the upcoming future.

But you can still enjoy other physical activities, whether it’s going for a walk around your neighborhood, trying out a new sport or even going out for a run.

Whatever fitness routine you enjoy, there are many Facebook groups for every topic and activity.

So the ability to find your community online maybe a good choice in the meantime. Finding a connection or community in fitness is possible, even in times like this.

Bottom line.

Be determined to approach fitness with positivity and the proper mindset.

Don’t allow yourself to be bogged down with the media’s portrayal of physical activity or exercise to be something that is dreaded or despised.

Your body hears everything your mind says.

Positive thinking equals positive results. 

The post 13 Reasons to Exercise Besides Weight Loss: Things I Wish I’d Known Earlier appeared first on .

With the chance of being overly exact, discovering how to find a workout you enjoy is a project, not a quick find.

Regarding myself, it took a few tries. 

I’ve never been the running type. 

Although I do interval running on my treadmill, running is by no means anything enjoyable or anything I do, leisurely.

Just for practicality. 

I do it solely because of willpower and the goal of doing it and finishing it. 

It’s not something I can do casually, it doesn’t clear my head… I’m watching the treadmill timer by the millisecond…

Although, it feels like time has stopped all together.

My Path to Discovering My Preferred Fitness Routine

Roughly, 8 years ago I decided to join a gym, one of the Big Brand gyms that offer many classes.

I was somewhat intimidated by the weight machines, especially the larger ones located on the side of the gym that I had classified as the “guy side”. 

So I stuck to group classes, consisting of Zumba, body pump, and kickboxing, etc.

All classes that I enjoyed greatly. 

They definitely slimmed me down, although no real muscle definition was happening in my body, despite taking these weight training classes.

But I stuck with that specific routine for five years, trying to switch up types of classes and days of classes to avoid my body becoming complacent with the types of  activities.

The switch up. 

Then about five years ago, we lost a few of my preferred instructors and I decided to venture out onto the gym floor.

I must say I was somewhat intimidated inside at first, although I pushed through.

I was a paying member too and had the right to go on any side of the gym no matter who was present or who was hogging the space.

So,  after a quick 5-minute warm-up on a standard bike or elliptical… I sauntered downstairs to the main floor. I started using the heavy exercise equipment that required loading of free weights as well as hand weights or dumbbells, that I used for shoulder and arm routines.

I started lifting low reasonable weight amounts that weren’t too heavy or strenuous, but still presented a challenge. And within about three weeks I started to see great muscle definition all around. 

Steadily increasing weight amounts to increase strength, in 5 or 10 lb increments depending on if it was upper-body or lower-body.

 I started incorporating in the supine squat machine, as well as the standing squat machine. 

Due to my natural ability to gain muscle definition, I found it increased my muscle size too much. So I avoided  those types of very heavyweight  machines. 

Although I could have just decreased weight, but it was building up my quad muscles to largely when I was trying to isolate my glutes instead.

 So I started to isolate the different hip muscle groups individually, because the squatting motion works every muscle group in the leg. 

Some of my staple machines presently are hip muscle group strengthening with a focus on outer thigh definition,  the hip abduction machine, High weight/ low reps. Then focusing on slimming of  the inner thigh with the hip adduction machine, low weight/High Reps.  

My slight workout modification.

I am always sure to incorporate core-strengthening, including abdominal crunches as well as oblique crunching, this helps to keep a slim narrow waist on all sides of your trunk. And then I also incorporate some type of shoulder/arm exercise, whether it be an exercise machine, free weights or cables.

My Physical Changes.

I’ve found this to be very beneficial to my overall physique, muscle tone and figure.

It’s made me become even more confident than ever. 

This is a workout routine that I enjoy every moment of and see the physical benefits and attributes it has given me. I’ve always been slender and straight- bodied by nature, even if I fluctuated between 5 and 10 lb.

But this workout routine has given me extra slenderness with curves and a shape that I have never had. 

Discovering Your Desired Fitness Path.

After discovering strength and fitness you find a stronger sense of confidence in your everyday life.

By accomplishing or learning a new skill you’re giving your brain, psychological communications of positivity that you can accomplish hard things because you’re strong and capable. 

It’s very empowering and it’s like a reset button for your brain, that not only changes others perceptions of you, but it also changes your self-perception or internal dialogue… because of the confidence boosting effects while performing your fitness routines or just during  everyday life. 

So now that I have recapped my fitness journey… The importance of finding an actual workout or community you’d like to join is of great importance. 

How exactly do you find that perfect fit? Find a workout you enjoy.

Regardless of the exercise choice, finding the right instructor maybe the key to finding the right workout. 

We definitely feed off of certain energies and are drawn to different types of people.

And I found that my connection or liking towards the instructor also impacts my liking towards the class. There’s a direct correlation to each. 

But if there is an instructor that you really don’t fancy, just continue working out to your fullest potential, doing their directed exercise as determined as possible.

Realizing the physical benefits that you are trying to still achieve. 

Some people just focusing on the music. 

That’s where they connect. So even if they have difficulty hitting the moves or perfecting the movement. They are connecting with the music and therefore enjoying the workout. 

Attending a new workout class is definitely intimidating no matter how seasoned you are… It’s the threat of the unknown that makes you uneasy.

 But it’s important to try something new and push through even if it makes you uncomfortable, because by the end of that workout you’re going to feel great, accomplished with feel good hormones just floating all through your body.

What types of fitness communities are out there?

Some join classes for the community aspect, examples of that would be Zumba, yoga and pilates communities.

Those type of workout classes become more like a social event for many people, specifically Zumba.  There is even Zumba apparel you can wear which makes it feel more like a team or a club.

So if you’re looking for a fitness community those are some types of workouts to keep in mind. 

The bottom line.

In the end, the path of finding a workout you enjoy and will be successful at truly comes down to your approach to the workout…your mindset and whether you have great positivity or negative thoughts flowing around it, internally.

Certain workouts or moves will not be enjoyable because it’s difficult for your body, it’s challenging your body, and  you’re giving it all you’ve got  but it’s about being in the right headspace and enjoying the discomfort.

Anything challenging or that is a struggle despite the undeniable benefits will not be easy or comfortable.

Learn to enjoy the discomfort because it’s leading to your big picture.

The post How to Find a Workout You Enjoy appeared first on .

There is no book or supplement that needs to be purchased. It’s a diet plan that is of no cost and is widely known.

So you’re asking if this diet actually works? 

This article will explain everything that this diet consists of and everything that you need to know. So you can decide if it’s something that you should try.

Military Diet Guide: How it Works

Also known as the 3- day diet, this is a weight loss plan that can help you lose around 10 lbs in a week.

This plan works in cycles. It’s a 3-day plan followed by 4 days off and the cycle continues as long as you would like to repeat it until reaching your goal weight.

Supporters of this diet plan claimed that it was designed by the US Military, specifically their nutritionists as a plan to help soldiers drop weight and get in shape quickly.

Although, it seems that there are no ties or affiliations with the U.S. government or military in any way. It’s also been coined as the Navy diet or Army diet in many other sources.

 Take away:

The military diet promotes substantial weight loss in one week’s time. Following a low calorie diet plan. Which may be hard for some to commit to or maintain, due to the caloric restriction.

So what’s the military diet plan all about? How’s it work.

The full cycle is a 7-day period, split into two different cycles or phases. For the initial 3 days breakfast, lunch and dinner which consists of a low calorie meal plan. There are no snacks in this meal plan. It’s three set meals with no snacking in between.

The complete caloric intake during this phase is about 1,100–1,400 calories a day.

Which is much lower than the average adult caloric intake, calories are usually based on current weight and activity level.

For the off days or the final 4 days of the cycle, you’re advised to continue to eat healthy and keep the caloric intake on a low-level. 

Which after so many days of restriction, may be difficult for one to adhere to. This 7-Day cycle can be repeated many times until reaching your desired body weight.

 Take away:

This is a set meal plan with lowered calories for the first 3 days. 

The final 4 days of the military diet have fewer restrictions, although healthy eating and consumed calorie awareness is still advised. 

Military Diet Guide. The Actual Meal Plan.

Here is the 3-day meal plan of The Military Diet.

Day 1

Here’s the meal plan for day 1. Equaling about 1,400 calories.

Breakfast:

• A slice of toast with 2 tablespoons of peanut butter
• Half a grapefruit
• A cup of coffee or tea (optional)

Lunch:

• A slice of toast
• Half a cup of tuna
• A cup of coffee or tea (optional)

Dinner:

• A 3-oz (85 grams) serving of meat with a cup of green beans
• A small apple
• Half a banana
• One cup vanilla ice cream

Day 2

Meals for day 2, equaling about 1,200 calories.

Breakfast:

• A slice of toast
• One hard-boiled egg
• Half a banana
• A cup of coffee or tea (optional)

Lunch:

• One hard-boiled egg
• A cup of cottage cheese
• 5 saltine crackers
• A cup of coffee or tea (optional)

Dinner:

• Two hot dogs, with no bun
• Half a cup of carrots and half a cup of broccoli
• Half a banana
• Half a cup of vanilla ice cream

Day 3

Day 3, which equals about 1,100 calories.

Breakfast:

• A 1-ounce slice of cheddar cheese
• 5 saltine crackers
• A small apple
• A cup of coffee or tea (optional)

Lunch:

• A slice of toast
• One egg, cooked however you like
• A cup of coffee or tea (optional)

Dinner:

• A cup of tuna
• Half a banana
• 1 cup of vanilla ice cream

All while drinking as much coffee or tea as you wish, without adding any creams or sugar. Drinking lots of water as well, will increase weight loss results. 

The Last 4 Days

The final four days of this meal plan still involves dieting. 

There aren’t foods to avoid and snacking is now permissible. Although, portion sizes should still be limited, keeping your total caloric intake under 1500 calories a day. 

There are many online calorie counters as well as apps to help you keep track of your daily intake. Other than that, there are no other restrictions for the final four days of this diet plan. 

Take away:

The initial phase of this diet is a set menu that must be adhered to, although the final four days have little rules, besides staying under 1500 calories per day.

Food Substitutions…

Dietary restrictions to allow for food substitutions during the initial 3 days of this meal plan do exist, although portions are the same and should contain the same amount of calories. 

For instance, if you  are allergic to peanuts you can switch out the peanut butter for almond butter.

Or you can switch out 1 cup of tuna for a handful of almonds, if you are vegetarian or vegan.

 The most important factor is that the calories are the same amount. You must be counting calories, even if you change the meal plan slightly, in any way.

Supporters of the military diet report good results with also adding hot lemon water to the meal plan routine. 

Although no sweeteners whether sugar or artificial can be added to any beverage during this meal plan cycle. Even the slightest increase in calories will jeopardize your weight loss results 

Take away:

There are food substitutions permitted in this military diet guide, making this meal plan possible for any type of diet restriction or dietary lifestyle. 

Any evidence to back up the Military Diet?

No studies on the Military Diet have been done, but with caloric restriction for a week long… Anyone would lose 7-10 pounds following this diet.

The fewer calories you consume,  the more body fat is burned for energy. No matter what type of eating plan you follow.

Although there are claims that this is specific weight loss based on these food combinations of the military diet plan. 

They say that these combinations of food increase fat burning by way of your increased metabolism, but again there are no studies to support this claim.

Specific food combinations have not been scientifically confirmed to add success to weight loss.

Green tea and coffee have beneficial properties that increase metabolism as well as performing as a diuretic. 

I am a firm believer in the benefits of green tea, I drink it on a weekly basis and notice a slimming effect for myself as well. Although it does affect my sleeping pattern, due to the lack of caffeine in my diet at all, not drinking soda or coffee.

Here’s a great organic green tea choice below, found on Amazon…

But someone that drinks coffee daily or soda on a regular basis, most likely wouldn’t feel any effects from green tea… And they also have naturally decaffeinated green tea available. 

A low-carb high-protein diet in theory encourages more fat burning as well as a metabolic increase by limiting or excluding other foods groups, including ice cream:), check out my post on the low-carb diet for more detailed info. 

Take away

Due to the low amount of calories, the military diet will help you lose weight. But it has no increased success or advantages than any other calorie restricted diet.

How safe is the Military Diet & Is it easy to maintain?

Because of the short duration of this diet, it would most likely not leave any lasting harm to the average individual.

Although if this 7-Day cycle was repeated over and over for several months, the caloric restriction could directly impact nutrient and vitamin levels within your body putting you at risk for different illnesses. 

Especially due to very little inclusion of fruits and vegetables during the first three days of this meal plan. Requiring you to consciously incorporate fruits and veggies into your final four days of the diet.

Many components of this diet are unhealthy, the high sodium content of hot dogs or the eating of ice cream very often.

This isn’t a sustainable diet for a true healthy lifestyle, due to the use of unhealthy and processed foods throughout the plan. 

This diet plan, I feel is for short-term use only. Whether that be one cycle or three cycles. This does not implement true lifestyle change. It’s more about restriction and willpower.

 Take away:

For healthy individuals, the military diet is a safe route. That it should be done with short-term intent and not practice for extended periods of time. The weight loss achieved will most likely not stay away for long.

Really Lose 10 Pounds In a Just a Week?

The popularity of this diet started because of its noteworthy claims, claiming to help you lose 10lbs in just a week. 

Ideally, this is a very possible rate of weight loss for those that eat excessive calories, even thousands of calories over their recommended caloric intake based on their body weight. 

Although most of the weight that is lost, will be due to decreased water retention and not actual fat. So once normal eating or increased caloric intake resumes, that weight will return once again.

Take away:

The weight loss claims of 10 lbs a week are possible and will most likely happen. 

But once a more realistic calorie intake resumes weight will return, since most weight lost during the 7-day period would have only been water weight. 

But I still feel that this would be a great diet to do a week before a vacation or big event, to give you that slimmed down and bloat free appearance that you may be desiring. 

Is it Effective?

Yes, it will work, If you follow this military diet guide closely.

If you’re looking to quickly lose some extra pounds, you will find the military diet to be helpful.

But once you stop this great restriction of calories the weight is most likely to return rather quickly. 

This is more of a fad diet and it’s not meant for lasting weight loss or true lifestyle change.

Diets that support true lifestyle change are used as a catalyst to lose weight and keep it off, these diets are also out there.

I recommend a  lowered carb diet or gluten-free diet will keep you from excessively eating processed foods that are usually filled with sugars and starches, which are the building blocks for extra pounds, added belly fat and abdominal weight. 

I myself have done this diet occasionally, years back. I found this diet difficult due to my texture problems, the tiny amounts and unusual food choices & combinations.

Including my personal difficulty with cottage cheese,  due to my texture issues. Each time, it felt like an episode of  “Fear Factor” (a reality TV show that no one younger than a millennial would know). 

As I would eat it over the sink, hoping I could successfully swallow the required cup serving.

I tried large curd, I tried small curd, it made no difference. Each was just as horrible as the other. Cottage cheese is definitely an acquired taste.

The most weight loss I was able to achieve was 7-8 lb only completing one cycle period at a time. But successful weight loss regardless.

To slim down for that upcoming vacation or event this diet will work for you.

Following up the Military Diet with a natural weight loss supplement will continue your weight loss journey while returning to a normal healthy diet.

Hope you enjoyed this Military Diet Guide. Be sure you read my other articles on popular diet for weight loss.

The post How to Reinvent Yourself with The Military Diet Meal Plan: A Military Diet Guide appeared first on .

Although, lots of diet plans leave you feeling starved & hungry. Which are common reasons why you may not be able to maintain a new diet.

Though, many diets don’t have this effect. Low-carb diets, for instance, are useful for weight loss and are much easier to stick to than most other diets.

Here’s a 3-part weight loss plan that utilizes a low-carb diet and engages:

• major reduction of your appetite
• initiates quick weight loss
• increases your metabolism simultaneously 

1. Reduce Your Carb Intake to Lose Weight Fast

A vital step is to reduce sugar and starches. Which causes your appetite to reduce and decrease your calorie intake because you’re eating much less.

Rather than burning carbs for energy, your body will burn body fat instead.

Additionally, by cutting carbs you lower insulin levels in your body, leading your kidneys to release excess sodium and water.

Which relieves bloating and needless water weight. 

Studies have found that many lose up to 10 pounds (4.54 kg)— plus some — during the initial week of starting this new way of eating.

The weight loss achieved is a reduction of body fat and water weight.

Research shows that healthy individuals on this diet choice reported noted success while following a low-carb meal plan, more than reported from those following a low fat diet for fast weight loss.

Eliminating starches, carbohydrates and sugars from your diet has the ability to reduce hunger, decrease insulin levels and aid in losing weight without feeling starved. 

A low-carb diet has the potential to decrease your appetite, leading you to eat fewer calories without feeling hungry.

Overall, reducing carb intake will result in relatively fast weight loss. 

2. Consume protein, vegetables and fat. 

Ensure that every meal has a protein element & fat source while maintaining low-carb, utilizing the proper vegetables. 

On average, you should be consuming two to three meals each day. If you feel  hunger rising up, add in a fourth meal. Always listening to your body and what it’s craving, each day. 

Building your meals in this fashion will decrease your carb intake to 50–100 grams per day. For ideas on how to build your meals, here’s a low-carb meal plan.

Protein

The foundation of this eating plan is to essentially eat plenty of protein…

Studies show that increasing protein intake will potentially improve calorie burning up to 100 calories per day.

High protein diets not only reduce cravings and fixations on food by 60%, but also reduce late night snacking by 50%, increasing overall satisfaction.

A case study showed that partakers of a higher protein diet consumed 400+ fewer calories each day.

When focusing on weight loss, having a consistent protein source is vital for success. 

Healthy protein choices include:

• All-Natural Meat: chicken, turkey, and lamb
• Seafood: salmon, trout, and shrimp
• Eggs: Free- Range eggs with the yolk
• Plant-Based Proteins: beans & legumes

Avoid low protein options that contain soy.

Vegetables- Low Carb Options

Pile your plate up with low-carb vegetables. Not only are they full of vitamins, nutrients and minerals, but you can also eat large amounts without going over 50 to 100 carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

An eating plan focused on protein and low-carb vegetables contain all the nutrients needed to be healthy and well-nourished. 

The following vegetables are low in carbs:

• cauliflower
• spinach
• broccoli
• tomatoes
• cucumbers
• kale
• brussels sprouts
• cabbage
• celery
• lettuce
• cucumber

See a full list of negative calorie vegetables here.

Which Fats Are Healthy?

Healthy fat is very important to our diets. Our brains are comprised of fat. Therefore, fat consumption is necessary.

It would be very difficult to combine a low-carb diet with a low fat diet, simultaneously.

Examples of healthy fats:

• Real Salted Butter
• Olive oil
• Coconut oil
• Avocado oil

Take away

Be sure to build each meal with sources of  protein, fat and low-carb vegetables.

This will typically place you in the range of 20 to 100 grams per day, depending on your food choices…while greatly lowering your appetite.

3. Start Weight Training to Lose Weight Fast

Exercise isn’t needed to lose weight, that can be done with diet change alone. Although, there are so many increased health benefits to exercise.

Weight training not only burns calories, but it also increases your metabolism and overall circulation and wellness.

Muscle building and toning, also aids increased fat burning. Try going to the gym 3-4x a week or even going for a nightly walk through your neighborhood. 

Take away

Weight training is the preferred option… Although cardio workouts are also effective with added caloric burning.

Incorporate a high carb day within your weekly plan.

To maintain a fast metabolism and as well as your mental health. Having a high carb day or cheat day is a very common practice.

Some generally utilize a day on the weekend to loosen their eating habits. 

Although, it’s important to make healthy carb choices, whole food choices like rice, potatoes or fruit.

Again staying with natural, whole foods that came from the ground, but if you must eat something unhealthy, this would be the day to get that out of your system. 

Due to possible sodium increases in processed foods that are consumed, you may experience water retention after this high carb day.

Weight that you will most likely lose in the next couple of days.

Take away

Having a high carb day within your meal plan isn’t necessary.

But it is a way to increase the length of time you’re able to stick with this diet, potentially even making it into a lifestyle. 

Calorie counting or portion control.

Counting calories isn’t necessary while doing a low-carb diet because you are sticking to protein as your main food source, which is generally high in calories.

Depending on your protein sources, your caloric intake may be higher or lower on some days. 

Take away

Calorie counting is not needed to lose weight while following a low-carb plan. The most important aspect is to keep your carbs in the 20 to a 100 gram range.

9 Tips to Lose Weight Fast

Here are 9 quick weight loss tips:

1. a high protein breakfast.
2. drink only water & unsweetened tea 
3. drink water before meals. 
4. choose weight loss foods that are whole foods.
5. eat more fiber.
6. eat slowly. 
7. weigh yourself daily.
8. drink more water
9. Increase sleep. 

Take away

Utilizing all of these suggestions will increase fast weight loss, increasing effectiveness and success overall. 

How long will it take to start dropping weight?

Initially, you will shed up to 5 to 10lbs of weight during the first week and then slower weight loss thereafter.

If this is your first attempt at weight loss or dieting you may lose it even faster.

The more excess pounds you have to lose, the faster they will drop. 

At first, it will feel odd because your body is used to utilizing carbs for energy…so it will take an adjustment to get used to the feeling of fat burning. It’s even compared to a carb detox or withdrawal.

Some report experiencing the “keto flu,” or “low-carb flu.” Which usually subsides within a few days.

After that feeling has subsided, people report feeling increased energy, due to the elimination of sluggishness that processed carbs usually leave behind.

Additional ways that a low-carb diet will improve your health and wellness:

• decreased blood sugar levels
• Decreased triglycerides
• Decreased LDL (bad) cholesterol
• Increased HDL (good) cholesterol 
• Improved blood pressure 

Take away

On average a large amount of weight can be lost on a low-carb diet, but results vary on an individual basis.

Low-carb diet improve overall wellness including blood sugar levels, blood pressure, cholesterol and type 2 diabetes. 

The overall takeaway.

By maintaining lower carb intake, lowering insulin levels within the body, you will also reduce hunger, cravings and your appetite, therefore aiding you to lose weight fast.

These are the primary reasons why it’s difficult to maintain a new diet or weight loss plan, especially those focused on reduced caloric intake. 

While maintaining a reduced carb eating plan, you’re able to eat healthy foods until you’re full and still lose a great amount of weight and body fat.

Seeing fast weight loss from reducing bloating and water retention within the initial days of starting, while achieving true fat loss as you continue maintaining a low-carb diet plan. 

Low-carb diets assist you in losing up to three times more weight than common low-fat diet plans.

If you have been diagnosed with type 2 diabetes, speak with your doctor or healthcare provider before making any dietary changes, this reduction in starches and carbohydrates could reduce your need for medication overall. 

I’m a true believer in lowered-carb intake or only natural carbs, i.e., beans, rice, grains, oats & potatoes, once at your goal weight… for maintenance.

Avoiding or eliminating excessive breads or pastas, making the exception for gluten-free products which are easier for the body to digest.

I think a naturally healthy intake of carbs per day is 80 to 100 grams.

I don’t believe in extreme restrictions in carbs, because it isn’t realistic for the long-term.

And carbs are a necessary body fuel that your system needs. It’s all about eating the right carbs, healthy carbs. 

Which is something that I personally adhere to in my everyday diet, 98% of the time.

It keeps me slim and trim as well as keeps my internal organs in a healthier state.

Give it a try and see the changes in you.

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Anxiety presents itself in many facets of life, including exercise. 

There are many psychological reasons for getting healthy and one may be the social pressures to look a certain way, which gets people uneasy about even heading into a gym or health club, in the first place. 

At times we’re striving for the standards set out in society which may feel impossible to achieve.

But that negativity and fear of failure keep us from even attempting to get started.

Feeling judged by walking into a gym or even the feeling of judgment while working out… you might not know where to start.

Some make huge goals that seem impossible to achieve and then some are so insecure about their current physical condition that they feel embarrassed to even try to become healthy. 

Anxiety as a whole can present with physical symptoms or psychological symptoms. Some physical symptoms are rapid heartbeat, sweaty palms, restlessness, irritability, fatigue & difficulty sleeping.

Psychological symptoms would be worry, paranoia, analytical thinking towards negative results or events. 

Despite exercise being a highly effective way to reduce stress and anxiety.

Anxiety is a common reason that keeps people from starting an exercise routine or seeking professional fitness services because of the stress and negativity the thought even causes them. 

Here’s some ways to win the struggle against anxiety and worry that may be associated with starting a new fitness routine or joining a gym…

Do research to figure out the proper fitness routine for you. 

Initially, you must be thoughtful of how you’re feeling and do what feels right for your body.

The anxiety that’s caused prior or during exercise is usually the result of negativity or a fear of failure.

There’s always a level of fear or embarrassment because of the unknown, starting something for the first time… with a feeling of judgement from others. 

Find the type of fitness routine that is enjoyable to you, whether it’s group classes or individual personal training.

Find the right fitness setting that feels best to your psyche.

The less you think about what others are thinking the more you’ll be able to achieve in your own personal goals. 

Schedule in advance.

Have a plan for each workout you do. Having structure even in fitness, gives you a feeling of security as well as comfort, because you’re following a plan…

Know which equipment you want to use, know what class you want to attend. Giving you a path for your workout. 

Give yourself a timeline for your workout as well.

Including how long you’re going to do certain fitness equipment, cardio or even the length of your entire workout. 

Begin Conservatively.

When starting cardio begin with 5 minutes, each session and thereafter try to increase in 30 or 1 minute increments.

The thought of running a mile the first time, on a treadmill sounds daunting and unachievable.

But thinking of paced progress increases what your body is able to achieve with effort and determination, of course.

Be the only person you compete with.

Once you start comparing yourself with others, whether it’s in real life or on social media, you will start to try to achieve their results instead of goals that are feasible for your starting physical condition and body type.

So again instead of focusing on what others are doing or what they think… It’s best to focus on your own goals. 

Invest in Activewear.

Yes, buying specific fitness apparel is not necessary and by all means, if you don’t have the budget to do so, avoid attempting to. But if you are able to invest a small amount in attractive active wear that makes you feel confident and ready to attack any fitness routine, by all means, do it!

Make that purchase, because it makes a difference. Having select apparel that was bought and is used for fitness workouts gives you that boost of positivity, because not only do you feel amazing in your active wear, but you also feel that you are in your gym uniform. Ready to kick butt!

Being in denial only increases the problem.

Avoiding the problem, whether it’s weight gain or unhealthy living, only creates increased health problems and or body weight.

Just because your mind and your body aren’t feeling like exercise, is no reason to avoid it or allow anxiety to take over.

Remind yourself that anxiety and frustration is only temporary, but a healthy physique and a healthy functioning system is something that you will always treasure. 

Acknowledge your small milestones along your journey.

Attaching positivity whether it be in small gifts or allowing yourself to buy something you’ve wanted, because you stuck to your fitness routine with the proper frequency and duration, is a wonderful thing.

Attaching positivity to exercise in a healthy way, is something that your psyche will respond well to.

Therefore, changing any negative feelings or correlations to exercise or fitness that you once had. 

Acknowledge your exercise anxiety.

Admit the feelings and emotions you are feeling towards exercise.

If you’re feeling workout stress whether it’s before or during, acknowledge those feelings and repeat those affirmations stated above, as well as positive thoughts and feelings towards working out. 

Accept the 1% mentality.

Look at exercise as a slither of your time, of your day. Fifteen minutes is only about 1% of your day.

Whatever workout you choose, decide to set aside a few minutes to work out each day. 

So many people get wrapped up in an all-or-nothing mindset… But it should be changed to a mindset of something-is-better-than-nothing, no matter how short the length of time you’re able to be active.

Incorporating any amount of fitness into your day, will have a beneficial and positive impact on your health and wellness. 

Get a friend involved.

Getting a workout buddy is a great thing. They hold you accountable to gym days, as well as initiating and finishing workouts… because of their presence and encouragement.

They help you to push harder and achieve difficult goals, because you’re working as a team. 

The group aspect of working out with others, psychologically forces you to workout to your full potential.

And usually cancels out any negativity or feelings of anxiety, because you are not alone. 

Affirmations keep you stable.

Your body hears everything you tell your mind … try these 10 anxiety-reducing affirmations:

My body is progressing.

I’m concentrating on improving my health every day.

My fitness is improving each moment.

My wellness is important to me right now.

I have the right to attain a healthy body & any body type, I wish.

I’m treating my body right.

I am under new construction.

I adore my body.

I believe in my body.

My body is onboard with any goal I set out to achieve.

Combine it with something you enjoy.

Combine exercise with something you enjoy doing. If you pair exercise with something that you already feel positivity about, you look forward to doing it and it tends to build less anxiety around it. 

So you could start with listening to your favorite type of music or musical band, while you’re doing weight training or any type of cardio.

You could also listen to your favorite audiobook or podcast while working out or going for a walk through the neighborhood.

Use these tips to relieve any feelings of stress of anxiety that you many experience during thoughts related to starting any new fitness routine.

And then…get started!

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What tight muscles cause this?

Your hips are the bridge between your upper body and lower body. They are at the core of your body’s movement.

Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that comprise the iliopsoas.

It’s commonly called the “mighty” psoas (pronounced so-az) for the many important functions it contributes in the movement of your body.

The psoas is the only muscle in the human body connecting the upper body to the lower body.

This muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur.

It also attaches to the diaphragm, so it’s connected to your breathing, and upon it sits all the major organs.

A functioning psoas muscle provides a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.

When it functions well, it has the ability to…
… help you achieve peak performance day after day.
… rapidly drop ugly body fat that stubbornly clings to your body.
… train harder, heavier and gain strength faster than ever before.
… hit your peak of intimacy health and performance.
… flood your mind and body with renewed energy and vigor.

Simply, this muscle is the core of activity in your body.

So, when it’s out of balance or if the psoas tightens, which causes serious consequences which flow throughout the body. Which is why I encourage you to try to perform necessary stretches and positions.

This tightness is potentially making you look like you’re at least 5-7% higher body fat than you actually are.

It tends to create a lower belly bulge, love handles that don’t belong, and can actually lead to low back pain when left untreated.  

Tight Hip Flexors directly affects emotions, neurological balance, and confidence. 

Interestingly, it has a huge effect, and when unrecognized can lead to sadness, depression, anxiety, or lack of will-power.  

Unlock your abs, get rid of love handles, feel more self-confident, and get rid of old emotional baggage; by increasing hip flexibility.

Are your hips tight?

Pain & discomfort from tight hips is felt in the upper groin area.

Tight hips lead to issues in the low back, knees, and sacroiliac joints. It’s common to experience lower back pain or hamstring strains.

Tight hips often lead to issues in the low back, knees, and sacroiliac joints.

A simple way to test flexibility of the hip flexor muscles is called the Thomas test:

• Lie on your back on the floor, a bench, or another stable, flat surface.
• Bring both knees to your chest.
• Hold your right knee against your chest.
• Straighten your left leg.
• Lower your left leg as far as possible.
• Repeat with the other leg.

Hip flexors are considered tight if either leg cannot completely lower to the surface you are lying on.

Cause of tight hips?

An inactive lifestyle leads to tight hip flexors and hip flexor pain. Which is because excessive sitting causes the muscles to relax and deactivate.

They become progressively weaker and shorter, commonly causing a painful condition called adaptive shortening.

5 Ways to Tell If You Have a Psoas Muscle Imbalance

When you have a tight psoas muscle, you may experience pain in your lower back or in your hips, specifically when elevating your legs. This is caused by the muscle compressing the discs in the lumbar region of your back. Stretching your muscles and releasing the tension on the psoas is the best way to keep this from happening. It takes time and daily attention to keep your psoas muscles relaxed, stretched, and strong.

While most people with psoas issues have tight psoas muscles, there are some people whose psoas muscles can be overstretched. In this case, if you stretch your psoas and it is already overstretched, you will cause increased problems.

Here are 5 ways to test if you have a psoas muscle imbalance:

Leg length discrepancy. A tight psoas muscle will cause your pelvis to rotate forward. Which can cause an internal rotation of your leg on the affected side. The opposite leg will rotate externally in an effort to counterbalance. This will make the affected leg longer so that every time you take a step, it drives your leg up into your hip socket. This can lead to functional leg length discrepancy.

Knee and low back pain. If you experience random knee or low back pain, it may be coming from your psoas muscles, causes your femur to in be locked into your hip socket & rotation in the joint can’t occur. This can torque your knee and low back.

Postural problems. A shortened psoas muscles can pull your pelvis into an anterior tilt, compressing the spine and pulling your back into hyperlordosis or “duck butt.” If your psoas is overstretched or weak, it can flatten the natural curve of your lumbar spine, creating a “flat butt.” Which can cause a low-back injury, especially at the intervertebral discs. You could feel pain at the front of your hip as well.

Difficulty moving your bowels. A tight psoas muscle can lead to or even result in constipation. Your torso shortens, decreasing the space for your internal organs. Which then affects food absorption and elimination.

Menstrual cramps. A muscle imbalance in your psoas can be partly responsible for menstrual cramps, as it puts increased pressure on your reproductive organs.

Tight hips may also be caused by:

• standing after long periods of sitting
• a tipped pelvis, which creates a structural imbalance
• postural habits like leaning over into one hip or leaning forward into both hips when standing
• sleeping all night on the same side of the body
• having one leg longer than the other

Tight hips may also flare up when you perform lower body exercises, including squats and dead lifts.

Things to prevent or reduce your risk for tight hips?

It may not be possible to prevent hip tightening all together, but you can reduce your risk for hip pain by:

• Get up and move around every hour or so if you sit at a desk for long periods of time.
• Warm up properly before any workout.
• Stretch at the end of every workout.

Here’s a great hip flexor stretch that you should do daily, especially after a workout, but should be done consistently in between.

Perform 3 times and hold for 60 seconds each time. Each leg. Perform daily.

Your hip flexors are a set of muscles located at the top of your thighs that are major components in moving your lower body.

They allow you to walk, kick, bend, and rotate your hips. But if your muscles are too rigid & tight went you make a quick movement, your hip flexors can result in a pull or tear.

A hip flexor strain could cause mild discomfort or be so severe that you have difficulty walking coupled with muscle spasms and a lot of pain.

Daily stretches can assist in keeping your hip flexors loose and prevent injuries.

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Worried or Bored Eating is the worst thing that we can do.

Probably the most destructive and sneaky type of weight gain. We’re looking for trouble when we start implementing food as a coping mechanism or as an activity to do.

Why not get moving instead?

Here are some simple scientific wellness tips to stay active and focused on our health during quarantine and while practicing social distancing.

It’s not necessary to be worried about weight loss right now, but maintaining your current weight is a healthy and reasonable goal.

Even though summer won’t look quite the same for us this year. Being “summer ready” is still a wonderful thing.

Think of it as a yearly “spring cleaning” for your body, focusing on healthy eating and increased physical activity to melt away the previous year’s accumulation and clutter of excess pounds.

Most of us have been home for a while, slacking on our healthy routines, snacking on junk food- which is understandable at first.

Mentally we really weren’t able to initially rationalize the immediate lifestyle changes of this pandemic.

Here are some new habits to keep you from feeling like your headed to an unhealthy slump. These will keep you on track or get you back on track….

1.Stay Hydrated

Water helps to filter waste for the organs. Dehydration causes the kidneys to retain water.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds. Water also serves as an appetite suppressant, calorie burner and decreases overall liquid caloric intake, equaling overall weight loss.

How much water should you take in?

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

• 2,700 mL/day for adult women
• 3,700 mL/day for adult men

Tips to help to increase water intake:

• drink at least one 8-ounce glass of water with each meal
• drink extra water when exercising or during physical activity
• carry water in a reusable water bottle
• drink extra water when it is warm, humid, or very sunny
• keep a glass of water near the bed

Here’s My Favorite High pH Alkaline Water Filter Bottle:

2. Get Enough Sleep

Despite the fact that many of us are furloughed or able to work from home.

We should make sure that we are getting sufficient sleep to keep our metabolism healthy and our bodies well rested with rejuvenating sleep. 

Researchers report that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

Negative effects of inadequate sleep:

Drives down leptin levels, which causes the body to crave carbohydrates.

Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.

Can increase the risk of heart disease & high blood pressure

Can lead to insulin resistance and contribute to increased risk of diabetes

Reduces levels of growth hormone — a protein that helps regulate the body’s proportions of fat and muscle.

3. Start Moving

The most important part of any healthy routine or lifestyle. Nothing takes the place of movement. Our bodies crave it, we are amazing biological machines that need activity to function well and fully.

Start Simple…. like walking or doing yoga. Yard work or gardening can also increase your daily caloric burn and contribute to added weight loss.

Exercise improves circulation greatly improving your body and mind collectively.

Exercise also prevents cardiovascular disease, even dementia… with just 10 min a day of daily movement.

4. Make Healthy Food Choices

Start Snacking on Negative Calorie Foods

These are the foods that take more energy to consume than the calories they contain, so it’s easy to understand why anyone who wants to lose weight would be going for these types of foods. 

Here is a short list of negative calorie foods-some of them may surprise you:

Celery

Grapefruit

Watermelon

Lettuce

Cauliflower

Oranges

Apples

Strawberries

Tomatoes

Cucumbers

Apricots

Zucchini

Tangerines

Carrots

Hot Chili Peppers

The other great thing about negative calorie foods such as those in the list above is that they actually utilize calories from other sources in your body in order to be digested.

Always remember that when your body runs out of energy from carbohydrate sources, the next place it looks for energy is in your body fat. 

This is one way to get rid of excess fat in your body and this is how negative calorie types of food help you lose weight and maintain the weight that you eventually achieve. 

Getting weight loss meals delivered to your door is also a THING! Read my post about how it all works…

5. Stand As Often as Possible

We all sit too much, which tightens hip flexors, that cause back pain and decrease metabolism. Excessive Sitting has so many negative impacts on our health.

We can easily plop down on our couch or at a desk chair for hours and hours, particularly now, without no reasons to get up, because there’s nowhere to go, nothing to do.

Science has found that people who stand for six hours a day, could potentially lose up to five pounds a year, due to the increased calorie burn of assuming the standing position more often.

Start by standing while on the phone…

Be sure to stand more and do a few light stretches every hour. Set a timer on your phone or smartwatch- to get up and stretch.

Here’s a great Hip Flexor Stretch to perform every day… to avoid or decrease back pain while increasing overall hip mobility…

Start implementing these five easy habits… that science has found to be very beneficial to overall health, wellness and weight loss. 

They are all easy enough to start today, and there is no better day than today to do that much-needed Summer Body, Spring Cleaning.

The post The Biggest Problem With Losing Weight During Quarantine And How You Can Fix It appeared first on .

Uncertain on where to start or how to  set it up?

You’re in the right place.

This post is going to show you the exact way to set up an attractive blog and the steps to take to start earning money.

Utilizing  these steps, you’ll be able to get your blog started in under an hour.

 Here are the steps needed to start your blog:

1. Choose your blog name, domain name and get your blog hosting.
2. Start your blog by adding WordPress.
3. Pick an attractive theme and start building your blog posts.
4. Select the All-in-One SEO Plugin to optimize and utilize proper page titles, descriptions, tags and keywords to build organic traffic.
5. Pick a niche or topic for your blog.
6. Write compelling content to create a blog that your readers love.

Why should you start a blog?

Have you always wanted  to create something meaningful?

A blog will give you that opportunity.  It allows you to add value and knowledge to other people’s lives.

It also gives you the ability to make a living with it  or a supplemental income,  if that’s how you choose to use it.

It’s a great business to invest your time in, with great earning potential.

Here are 4 great reasons to start a blog: 

• You can make money while working from anywhere. One of the best things about blogging is that you can make money from anywhere, at any time.
• A blog allows you to make money wherever you are and even earns you money while you aren’t working on it.
• It’s Enjoyable! You get to write about things you’re passionate about or enjoy and get paid for it. Can’t beat that.
• You can make money around the schedule you want.. A blog allows you to make money and build it around times you are available.

The most important part of blogging was making sure you are on a self-hosted WordPress website.

Now, here are some reasons why you don’t want to start a free blog:

• Certain free services control the amount of money you are able to make. Because ideally, they want you to upgrade to their paid services.
• You only have basic features available. With a free blog, you get the bare minimum amount of features. You have limited options on what you want to make your website look like. They also require a generic or tagged URL, making your blog look very unprofessional.
• If you decide to upgrade to the better service, you could lose all of your posts. Many times you’re unable to bring your content with you.
• Investing…When you pay for something, you are more likely to stick with it. I often see a huge difference between people who pay for something and those who get it for free. More people are successful with a paid service because they value it.

It only costs $3.95 a month and it is well worth it…

How To Set Up Your Blog:

I solely recommend WordPress and I’ve used Wix.com, godaddy.com and dudaone.com platforms as well… all are very expensive and none can compare to the customization and options as WordPress…

It does take more experience and understanding with WordPress… but there are many plugins to perform  certain website actions and features.

1. Download WordPress.

WordPress has two options to choose from. They have a hosted option (www.wordpress.com) and a self-hosted option (www.wordpress.org)

Which can be a .com or .org website.

When using WordPress, you are able to download it to your computer. WordPress is a software that is set up to be able to easily design your website and publish your posts.

To download WordPress go to wordpress.org and click on “Download WordPress”.

2. Pick a host.

You need to pick a host to get your website published and viewable to the public. So, it does all the “framework” information.

There are many host platforms available, but I recommend Bluehost. Bluehost is so affordable. They are like that high-end brand that you find on the clearance rack.

Second, their customer service is amazing. Very quick responses to inquiries any time of day.

To just get started you only need the $3.95 a month option, but the $5.95 gives you many more options if you want to spend the two dollars more. Either one will work well.

3. Go to the Bluehost website.

Click the green button that says “Get Started”. Bluehost may look different if they do a site update, but the steps will be the same.

4. Choose your plan.

There will be 3 options. I signed up with the Choice Plus plan, because it wasn’t much more and offered a few more features. But either one will do.

The difference will be apparent once your site starts receiving more views and visitors. The $5.95 plan will make your website faster.

5. Pick a blog name/domain.

This is where you’ll be creating your domain name. So you’re able to search here, and see what is still available for you to choose for your website/blog.

Some things to think about when choosing your domain:

• Make it short & shareable
• Make it catchy and memorable

It will show “Unable to Continue” that name is already taken.

Just keep trying with different variations of the type of name you’re looking for. It can get frustrating, but with persistence you will find the perfect name!

You can always choose a name later on, but try to think of names related to the niche or topic of your desired blog…

But try to keep an open-ended name so that you don’t tie yourself too tightly into a certain topic, which can limit the types of posts that makes sense for your blog in the future. 

6. Add in your account information.

Choose the 12-month or 24-month plan.

The monthly web hosting sites charge a lot more for their services. I didn’t add any extras and never noticed a difference, so I wouldn’t recommend that any are needed.

7. Set up your password.

After you submit your account and payment information you will be prompted for upgrades and special deals. You don’t need it, just decline them.

Once your purchase is complete, you will be asked to choose a password. Add a password that you will remember.

This password will allow you to log in.

8. Design your website.

Now it starts to get fun.

After logging in from the last step, you will be taken to a screen that will prompt you to pick different themes. The theme you choose is what your website will look like.

Choose a site that has visual appeal, is aesthetically pleasing, looks professional and yet classic. 

People want to browse and read a blog that looks professional and well put together.

That’s it, your blog is now set up and ready to go! 

Here’s my greatest tip:

Just start writing.

The only way to be a successful blogger that makes money is to get content out there.

Even if it’s not perfect, write something! I thoroughly enjoy the process of web building, design and writing… I’m sure you will too!

The post The Beginner’s Guide: How To Start A Blog appeared first on .

There are many options on the market these days, narrowing down one that you will work for you and help you shed those pounds is crucial.

Now we all get excited at the thought of shedding excess pounds and gaining an attractive silhouette with increased confidence and health.

…but for some reason that excitement starts to wear off rather quickly.

This post may contain affiliate links. Please read full disclosure here.

There are so many aspects of weight loss that must be addressed to stay focused and successful.

Lifestyle choices, including eating habits…herbal supplements to support weight loss as well as physical activity to tone & shape a healthy and fit physique.

Once I compiled the different aspects of needed for weight loss and lifestyle change for optimal wellness, I decided to arrange this list for my clients and readers.

This post goes over everything needed to finally lose weight and improve your overall body health.

Top Weight Loss Tips:

1. Avoid sugary drinks and foods
2. Drink water before meals, increase water intake
3. Choose weight-loss-friendly foods, low carb foods
4. Eat soluble fiber, leafy greens
5. Drink coffee or tea, green tea
6. Base your diet on whole foods, from the ground or all-natural meat
7. Eat slowly
8. Sleep at least 7 hours per night

The combination of all these new habits will activate natural weight loss automatically, because it’s creating a healthy environment for your body to increase it’s metabolic rate organically.

Weight loss involves more than doing a couple crunches a night.

Or even having 20 Oreos every night instead of the whole pack.

It’s about a true change in mindset as well as habits and eating patterns. 

Things we are all taught as children.

Most people don’t realize that food choices and eating patterns or taught within the first 5 years of life. That is why a fat child will most likely become a fat adult. Because they were taught those eating habits and it has become part of their makeup.

A lot of parents also use food and sweets as rewards, that then teaches a child that food is a treat and is the only way to provide  good feelings.

So many adults utilize food as a coping mechanism or a source of enjoyment.

How my eating patterns were formed as a child.

As a child, I was always a very picky eater, due to my texture issues… but if there was something that I absolutely loved I could just keep eating it. 

Although my mother was very vigilant with my eating patterns and habits. And she would say, “you’ve had enough.”  I remember being so irritated about that as a young child, but I am so grateful for it now. Because that taught me appropriate portion control as well as the ability to allow myself to feel that I was full.  

Which also followed me into adulthood, aside from having good genes and a fast metabolism, I was taught proper portion control and healthy food choices as a child.  Because you can out eat good genes as well.

That’s why I say it’s about correcting habits, patterns and mindset. Some which are deeply ingrained and even part of our psychological makeup because they were implemented in childhood. 

A change in diet is very necessary.

There are two sayings about nutrition, “you can’t out exercise a bad diet” and “abs are made in the kitchen”. 

Your nutrition and dietary choices are the building blocks to your physical appearance. You are what you eat. Whether we’re talking about body shape or the aging process.

When I see someone that is overweight on any level, I know exactly the types of food they are eating and the fact that they are eating it in large amounts. It takes a consistency of excessive unhealthy calories to maintain excess body weight. It’s not just a couple of cheat meals here and there… it’s consistent, daily consumption.

Why doesn’t my body just burn it off?

These are consecutive days unhealthy eating, which the body just continues to store away in its fat cells, because many of these processed foods contain ingredients and chemicals that the body does not know how to break down or in what way to utilize it. 

So your body just packs it on your belly, in your thighs, in your arms, because it doesn’t know what else to do with it. 

Now let’s discuss exercise, very important for weight loss as well as overall health benefits. The best way to physically burn existing body fat is weight training, by toning & strengthening the muscle underneath the fat, it causes fat burning. 

There is no way to do specific spot reduction, like slimming just belly fat or just thick thighs. Now doing high repetitions with low weight or resistance will definitely give slimming effects to certain body parts. But your body will still melt fat all-over… with the proper physical activity, weight training & cardio, elevating your heart rate as well as building muscle tone.

What about bariatric surgeries?

All-natural weight loss is the only way to slim down to a natural body composition and physique. We’ve all seen those participants in of lap band surgery or gastric bypass surgery, the weight comes off so quickly it leaves this very unnatural body fat composition, plus saggy skin. 

By putting in the real work and fixing the source of the problem, the psychological aspect of overeating. 

You’ll have lasting success.

Tying a band around your stomach it’s not addressing the source of the problem. And it’s a reason that over 95% of all bariatric surgeries are unsuccessful, patients gaining back all their weight plus some. Because the source of the problem was not addressed. 

The problem was in their mind, not their stomach. 

So, a collective approach is necessary to increase metabolism and overall health and Wellness.

A healthy meal plan, to learn healthy food choices and enter ketosis, a natural supplement to increase weight loss and a full body exercise plan, to increase fat burning, overall health & flexibility to decrease aches and pains.

Consistency is key.

Daily application of the approach stated above, will yield steady and progressive weight loss, getting you closer and closer to your goals each day.

This is the mindset change which will equal a lifestyle change. The only way to melt existing pounds is with consistency. Consistency to get it off and consistency to keep it off. 

How Much Do These Cost?

You would think this would be a plan of $500+ because of its well-rounded approach… but these weight loss tools are under $150, collectively. Which is really impressive and attainable for anyone serious about finally losing weight.

Bottom line.

The way to get rid of stubborn belly fat is through true diet change, natural supplements and consistent physical activity or exercise. 

The foods we eat determine the size of our waist… We must be burning the amount of calories we consumed without any excess… Because our bodies will store the excess in places we don’t want it.

By eating processed foods made with chemicals and preservatives and additives, we are confusing our system… because our bodies have no idea how to break down these unnatural man-made chemicals. 

Therefore, it stores these foods away in fat cells or as belly fat. We must have consistent physical exercise and eat Whole Foods, foods from all natural meat and foods that grew from the ground. 

Want a printable version of a Wellness Planner to Track Your Wellness & Goal Setting Progress?

8 Healthy, Fat Burning Foods:

• Omega-3 Fatty Fish is delicious and good for the system
• MCT Oil, extracting MCTs from coconut or palm oil. …
• Coffee, increasing metabolism
• Eggs, protein-rich to aid in muscle building
• Coconut Oil.
• Green Tea, increased fat burning
• Whey Protein, muscle building
• Apple Cider Vinegar, alkaline the body

This post was all about How to Finally Lose Stubborn Body Fat. By applying just one or all three and you will see changes in both your health and your physique.

Not to mention also adding healthy meals delivered to your door! This weight loss endeavor can’t get any better!

The post 5 Ugly Truths About Losing Stubborn Belly Fat appeared first on .

They are great for a quick slim down, pre-vacation or pre-wedding, but are nothing that will help provide lasting change…because true change comes from true lifestyle adjustments.

We’ve heard it all before… it’s not a diet, it’s a lifestyle change.

Which is completely true. 

Using a diet model like the keto diet is a good start to begin mapping out healthier food choices, but it must be molded into an attainable and sustainable way of life without continued deprivation.

Which we know will never last.

Many of us have the willpower to sustain a rigid eating plan, but many of us do not. Specifically the ones of us that need to lose weight in the first place.

This post may contain affiliate links. Please read our disclosure for more information.

What is a great eating plan to lose weight? 

My Go-To Eating Plan is Intermittent Fasting.

This is something I swear to on a daily basis and even adhere to while on vacation. 

By sticking to intermittent fasting while vacationing, I’ve been able to always maintain my current weight level. Even on cruises, my first meal of the day is at 1 p.m. and I eat anything I choose from that point until 9:00 pm. 

I did this recently on a 5-day Cruise and gained 1lb once returning home, jumped on that scale and was pleasantly surprised.

I am a firm believer in living life well. 

So I would never be on any type of rigid diet plan while vacationing. But intermittent fasting is something that is very easy to incorporate into any vacation without feeling deprivation of any kind. 

Intermittent fasting is such a great diet model because it allows your body to heal internally, while also keeping your metabolism fast, even in times where you’re eating more calories or larger portions than normally. 

Unlike most diets, intermittent fasting does not involve tracking calories or macronutrients. Actually, there are no requirements about what foods to eat or avoid, making it more of a lifestyle than a diet.

What is the sustainability and safeness of this diet?

Due to its nature, It’s relatively restriction free other than restricting your eating window. There are no food groups to be avoided or portions to be decreased.

It may even feel as though you are eating more food because you are eating it closer together within the day, because average caloric intake for your body weight must be eaten within that time period.

This diet is very safe due to no reduction in nutrients or vitamins being eliminated from your diet, because again, you are not restricting any food groups or food choices.

Therefore, this is definitely a diet that can be used as a lifestyle change because of its flexibility. 

So what is the Intermittent Fasting Diet? 

Is it one of those diets to actually lose weight quickly? 

Yes, with consistency whether it be daily or once or twice a week… You could definitely start to see your body fat melting away within the first few weeks of real consistency. 

Intermittent fasting (IF) describes a pattern of eating that cycles between periods of fasting and normal eating. It can be fasting for a period of 12–16–24 hours. 

Most hours will be overnight, sleeping hours which relieves most of the difficulties of possible hunger or desires of bored eating.

Intermittent fasting is amazing for healing the inner body and gut health. IF allows the body to melt fat & to heal, because it’s not continually digesting food and nutrients. 

Our inner organs and systems can heal themselves, similar to our skin which heals cut and scrapes…but we must give them the chance and the environment to do so.

Many people use intermittent fasting to lose weight as it is a simple, convenient and effective way to eat less and reduce body fat.

Combine Intermittent fasting eating plan with exercise to increase fat loss at an even faster rate.

Can I add a natural supplement through this eating style?

By all means, yes! 

This diet style does wonders on its own, but coupled with exercise and a great natural supplement to aid in weight loss will produce great results.

All natural supplements that contain metabolism enhancing properties will encourage even greater weight loss.

Here’s a supplement that will not only help you melt pounds of raw, ugly fat after another, day after day, leaving your stomach fat and toned…It is also meant to support your health from head to toe…

But  intermittent fasting should be the foundation of your new lifestyle habit, by consistently sticking to an eating window your body will naturally adjust and feel fine during non-eating hours.

But won’t I be so hungry?

Many people don’t realize that a lot of times we confuse the sensation of thirst with hunger… Just by drinking a glass of water we can overcome many urges that we may have because we are most likely just dehydrated.

But since we automatically reach for food we aren’t correctly reading our bodies cues and confusing it for true hunger.

Most people are not truly hungry upon the waking up in the morning, but we have been programmed mostly by the breakfast food companies to feel that we must eat something upon awakening. Unless you are diabetic, this is not the case.

(If you are diabetic consult your doctor before attempting any diet plan including this one because your medications or medication times may have to be adjusted.) 

The eating of high processed breakfast spikes blood sugar levels, just to drop them quickly. Making you more hungry throughout the day, even throughout the morning. 

Which causes you to reach for unhealthy snacks and junk before you even get to lunchtime.

Because you just can’t bear the thought of holding out even one more minute because of that hunger that has come over you.

The bottom line. 

The best diet to use to lose weight rather quickly and that is truly sustainable is intermittent fasting.

There is no bad & there is no ugly.

Just Goodness.

Its ability to become a lasting lifestyle change is incomparable with any fad diet that may be on the market. 

This is a diet you can utilize Without needing to starve yourself or give up your favorite snacks and treats.

This is the perfect diet plan to finally melt that stubborn body fat without depriving yourself, by using unreasonable diets to lose weight quickly. 

Within time, you’ll stop calling it a diet and begin calling it your lifestyle. 

I personally have eaten this way for the last 2 years and couldn’t see myself living any other way. 

I have nothing but water until at least 1 p.m. sometimes much later depending on my schedule for the day and I truly feel fine in those non-eating hours…

Remember your body can get used to anything…

All habits whether healthy or unhealthy are events that your body gets used to and expects on a psychological level.

 So why not give your body that reason for healthy change on your terms. 

Definitely add these natural recommendations to finally start your successful weight loss journey.

The post Intermittent fasting: The Good, the Bad, and the Ugly appeared first on .

Very real Frustration.

We might even throw in the towel because of a slip up or two.

What simple changes can you make on a daily basis to lose weight?

It’s so important to utilize certain habits and lifestyle changes to actually lose weight without dieting.

Let’s start with your water intake… Are you drinking enough water to flush toxins out of your body through urination and bowel movements? 

Water helps to filter waste for the organs. Dehydration causes the kidneys to retain water.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

Water also serves as an appetite suppressant, calorie burner and decreases overall liquid caloric intake, equaling overall weight loss.

How much water should you take in?

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

• 2,700 mL/day for adult women
• 3,700 mL/day for adult men

Tips to help to increase water intake:

• drink at least one 8-ounce glass of water with each meal
• drink extra water when exercising or during physical activity
• carry water in a reusable water bottle
• drink extra water when it is warm, humid, or very sunny
• keep a glass of water near the bed

For those who despise the taste of water, try using water inserts or utilizing increased herbal teas.  Which can easily increase your water intake.

There are so many herbal teas that are slimming and very beneficial to your wellness including green tea and dandelion tea. 

Is water an appetite suppressant?

Water can be very filling and reducing to your appetite. Many people report feeling much fuller, able to eat only a portion of their meal due to starting with a glass of water. Studies show that this is most common in people 40 years of age and older. 

Research of older adults reported that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period. 

In one case, middle-aged overweight and obese partakers drank water prior to each meal lost 44% more weight, compared to a group that didn’t drink more water.

A separate study reported that drinking water before breakfast decreased the amount of calories eaten during the meal by 13%.

Despite this being very beneficial for middle-aged and older people, studies of younger individuals have not shown the same amazing decrease  in caloric intake.

Take Away:

Drinking water prior to meals may reduce appetite in middle-aged and older ones. This reduces overall caloric intake, resulting in weight loss.

Can drinking more water lower the risk of weight gain all together? 

Water is naturally calorie-free and it’s  correlated to weight loss, healthier living and decreased caloric intake.

Mostly because people substitute high calorie and high sugar beverages with water when dieting or trying to become healthier.

Research shows a lower caloric intake of up to 9% which would equal about 200 calories on average for people who mainly drink water.

I’ve been a lover of water since I was a kid. It’s the only thing I drink. It’s so refreshing and satisfying. Only drinking real fruit juice or ginger ale on occasion.

I never acquired a taste for soda… the carbonation is even too strong for me. As kids, we didn’t grow up with soda in the house, just apple juice and grape juice. 

I suppose water is an acquired taste for some, especially if they weren’t introduced to it as a child consistently. I’ve adjusted my water sources in the last few years, drinking only alkaline or neutral ph waters.

Because of the benefits of making sure you maintain a certain pH throughout your body, to keep acidity levels down because illnesses and diseases cannot thrive in an alkaline environment.

An easy way to start incorporating small changes with your water is to choose spring water at all times. Yes I agree, purified water has a sweeter taste…

But purified water has no health benefits. Major grocery stores are starting to carry higher pH water. They are more expensive, but it’s well worth it’s health benefits.

There was a time during my initial transition, that I would stand in the water aisle and debate with myself on if I was going to purchase the alkaline water because it was four times more as much as the regular water.

And finally came to a rational conclusion. I thought to myself, “I fill up my car with premium gas and think nothing of it, but I’m so beside myself about purchasing a gallon of water for $5 instead of $0.89”… We must put our health first.

My body’s insides are far more important than my car’s is. We must retrain our brains from society’s manipulation towards buying inferior food products because the price is lower, which in turn makes the health risks higher. 

Increasing water intake may also avoid long-term weight gain.

On average a person that is not physically active gains about 3.2lbs every 4 years. This weight gain could be decreased by :

• Adding 1 cup of water: Up your daily water consumption to 1 cup may reduce this weight gain by 0.13 kg (0.23 lbs).
• Substitute other beverages with water: Replacing a serving of a sugary beverage with 1 cup of water may decrease the potential 4-year weight gain by 0.5 kg (1.1 lbs).

This is why it’s particularly important to encourage kids to drink water, because it can help keep them from becoming overweight or obese adults.

Recently there was a study done on school-age children that was focused on encouraging kids to drink water to reduce obesity rates.

Water fountains were installed in several schools as well as classroom instructions given about the importance of drinking water and the benefits of water. At the conclusion of one school year children that had a high risk for obesity had decreased their body weight by a shocking 31%.

The take away:

Increasing your water intake may lead to decreased consumed calories while also reducing obesity in the long-term, specifically in middled-aged & older adults as well as  children. 

Sleep more to lose weight without dieting?

Yes! Researchers report that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

Sufficient sleep gives our bodies the chance to heal, including strengthening of our muscles fibers after a great workout, resetting our internal clocks and giving our skin and hair a chance to grow and regenerate. 

It’s also important to sleep in a flat position, with one pillow and not in the recliner. This is the only time is that our spine gets to fully rest.

By sleeping in any degree of trunk flexion you are continuing to place pressure on the intervertebral discs even while sleeping. 

Negative effects of inadequate sleep:

• Drives down leptin levels, which causes the body to crave carbohydrates.
• Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• Can increase the risk of heart disease & high blood pressure
• Can lead to insulin resistance and contribute to increased risk of diabetes
• Reduces levels of growth hormone — a protein that helps regulate the body’s proportions of fat and muscle.

Take Away…

So if you want to lose weight, you must drink 3/4 –1 gallon of water daily & ensure that you are getting a sufficient amount of sleep. For the great majority of us, that means 7 hours or more per night. So, start drinking more water & changing that sleep routine, tonight.

This post may contain affiliate links. Please read our disclosure for more information.

The post Losing Weight With Water Is Not Difficult At All! You Just Need The Facts! appeared first on .

So let’s do it!

But, you are probably trying to decide how much weight you should you try to lose and how.

Firstly, setting goals is the first step.

Setting the right goals may be one of the hardest things to do. Adversely, not setting goals for yourself will invite failure to your weight loss journey.

It allows you to lose focus and stop actively pursing any improvements whether they be, fitness or financial goals.

Here’s My Wellness & Goal Setting Planner to keep you focused and consistent on all your goals!

So what kind of weight loss goals should you set for yourself?

These should be short & long term goals, because they are equally important.

Attainable goals that keep you improving and motivated consistently. 

Goals you can see yourself succeeding with, because you consciously feel that they are reachable.

Not focusing on social media or others you may know or observe from a far.  Unsuccessfully, trying to quickly attain their level of success without reaching yours organically. 

In order to set the best goals for yourself you need to know where currently you are and where you’d like to go. 

How much weight would you like to lose, realistically?

So, would you like to lose 4lbs a week? 12lbs a month?…

What’s your dream weight? That would make you feel desired and confident again?

What amount of weight would keep you from getting downhearted?

Think back to your lowest weight of all time… Was that when you were in high school… Or in your 20s… Or even before your first pregnancy?

Thinking of those realistic body weights show realistic levels of weight loss for your body type and metabolism. Even though your metabolic weight will improve, it may even surpass your once previous healthy rate of metabolism.

Remember you didn’t gain these extra pounds overnight. So be patient with yourself and allow your body to consistently burn the extra weight by intentional changes of diet and activity. 

Do I really have to exercise though?

Incorporate some sort of physical activity, whether it be my 21-Day Fat Burning Plan linked above or even taking a brisk walk around your neighborhood.

Our bodies are like well-oiled machines and to keep all systems working at their full potential, movement is needed.

This is true, whether we’re talking about your skeletal system(joint health), circulatory system, your metabolism, your cardiovascular system or your respiratory system. 

Physical activity improves all bodily functions.

Set a reasonable long-term goal and give yourself rewards for meeting these goals.

But, be sure you set short term goals that will lead you to that ultimate long term goal successfully.

Find the right fitness routines, supplements and eating plans, like keto, that will help retrain your brain, i.e. new wellness and fitness habits to reach these very attainable health goals.

Click Here for 5 Great Weightloss Products:

Take A Look At Where You Are

It isn’t just a matter of how much you weigh, it is a matter of taking an accurate assessment of where you are right now.

You should go visit your doctor to make sure that you are healthy enough to engage your body in physical activity.

Also, find out your true weight and get your body mass index (BMI) number below. Your starting point.

Even though the scale won’t always move drastically, inch loss will be a constant source to show improvement.

Body Mass Index Calculator

Enter your height: metres inches

Enter your weight: kilograms pounds

Your BMI is: ?

What does your BMI Score Mean?

Below 18.5 – you’re in the underweight range.

Between 18.5 and 24.9 – you’re in the healthy weight range.

Between 25 and 29.9 – you’re in the overweight range.

Between 30 and 39.9 – you’re in the obese range.

Body weight that is considered obese may lower than you may even realized.

Also, take measurements of your hip-to-waist ratio and your body fat percentage.

It isn’t necessary to have all of these, but it will help you keep track of where you started.

Use this BMI Calculator as a compass to your healthiest weight range, leading you to increased wellness.

Decide Where You Want To Go.

Make sure that you have reasonable goals set for yourself.

Ones that won’t leave you discouraged or unmotivated.

For instance, going from a size 40-inch waist to a 30-inch waist in 2 weeks, probably isn’t very realistic for you.

Going from a 40-inch waist to a 34-inch waist in 5 weeks is fairly reasonable, but still ambitious.

And Losing 20 pounds (ca. 9 kg) is a realistic long-term goal, but losing 20 pounds (ca. 9 kg) in two weeks probably isn’t a realistic one.

Try to aim for a goal that is realistic. Make sure you have a planned date to reach that goal that is doable as well.

Don’t try to do the impossible.

Strive for what you are capable of doing and when you reach that goal, set a more ambitious one for yourself.

Plan on continuously setting short-term goals along the way to break up your weight loss journey a little.

Reward Yourself.

Plan on doing something nice for yourself for reaching a set goal.

Make it something special. Keep reminding yourself of it as often as possible.

Always acknowledging & rewarding yourself for the hard work you do.

Don’t just have one reward for yourself, though.

For each milestone you reach along the way, treat yourself to something special. Give yourself little prizes or your favorite food in proper moderation… all for being such a determined and focused person.

These treats and rewards will make the long-term goal easier to reach.

Figuring out how much weight should you lose is a good goal, but don’t let that be the only goal you have. Weight loss goals should be coupled with overall wellness goals.

It’s important to focus on a full approach to a healthy body and system to achieve optimal wellness and avoid unnecessary illness that come from unhealthy living and habits.

Bottom line.

The true key to losing weight is to make a full lifestyle change, including permanent change of eating habits, including food choices as well as maintaining some sort of physical activity on a daily basis. 

If you are truly serious about losing weight and getting healthy, give yourself the highest odds by being realistic about where you are and where you want to go with short & long term goal setting.

And stick to them.

Be sure to read my weight loss posts, discussing and explaining many weight loss systems, techniques, approaches and plans to achieve your desired weight loss sooner than you’d ever think.

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The best way to lose weight and keep it off is by eating right and exercising regularly.

Natural weight loss.

Changing habits…eating routines, Lifestyle habits and physical activity.

It all comes down to finding the right combination and the right health improving options for you and your body. 

Although, many people are looking for the quick-fix miracle that will help them shed their pounds right away.

One of the biggest buzz words in terms of weight loss is conjugated linoleic acid, otherwise known as CLA.

What is CLA all about?

CLA is often referred to as the “good fat” that is necessary in our bodies.

It’s mostly found in meat and dairy products of those animals that are able to feed on grass.

The reason that this is generating a great deal of interest is because the results of clinical studies have shown that CLA actually lowers body fat in overweight people while maintaining muscle mass & tissue. 

Research has shown that CLA increases metabolism, decreases belly fat and can improve muscle growth.

Conjugated Linoleic Acid also lowers cholesterol and triglycerides and improves the immune system which is something we all could use.

The fact that these acids increase metabolism is a very exciting find, especially for the many who suffer from thyroid problems like hypothyroidism.

Thyroid problems can also be the culprit which leads to big bellies. CLA may solve those issues. 

CLA is more common in grass-fed animals than in those who feed on grain. Grass fed meat is very important for many reasons to improve overall health. All meat consumed should be all-natural, hormone-free and steriod-free.

To get your dose of CLA, ensure you are getting meat from grass fed animals or take a look at the various weight supplements that include the fabricated version of CLA.

How about CLA Supplements?

Studies show that getting CLA naturally from food in small amounts is very beneficial. 

Although, the CLA in supplements is comprised of chemically altering linoleic acid from vegetable oils and is usually a different form than the CLA occurring naturally in foods.

Supplemental doses are in fact much higher than the amounts people acquire from dairy or meat.

Commonly, certain nutrients are mostly beneficial when found in natural amounts in real foods — but become harmful when taken in large doses.

Research shows that this occurring with CLA supplements.

Large doses in CLA supplements can result in increased accumulation of fat in the liver, which is a precursor to diabetes & metabolic syndrome.

Many studies of both animals and humans reveal that CLA can cause inflammation, cause insulin resistance and decrease “good” HDL cholesterol 

Bear in mind that a major of the relevant animal studies used doses much higher than amounts found in supplements.

Although, human studies using reasonable dose amounts showed that CLA supplements can still cause several mild or moderate side effects, including diarrhea & insulin resistance. 

Bottom line.

CLA occurring naturally in food it’s a different form than that found in CLA supplements. Multiple studies done on animals have concluded harmful side effects from CLA such as increased liver fat accumulation. 

What are safe dosage amounts?

During multiple research studies the average dose of CLA has been 3-6.5 grams per day. 

One study reported that a minimum of 3 grams a day is required for weight loss. 

Doses as high as 6.75 grams daily are still considered safe with no serious side effects reported in participants. 

CLA that is added to food has been approved by the FDA and has been classified in a “generally regarded as safe” status. 

Remember that negative side effect potential increases as the dosage increases.

The bottom line.

Research has proven that the recommended dose of 3-6 grams of CLA per day will not cause any serious side effects when used as directed, even taking doses up to 6 grams per day, although any higher doses increases the possible risk of decreased Liver Health.

Final Thought.

Research concludes that CLA has relatively moderate effects on weight loss.

When taking the proper recommended doses of CLA or amounts found naturally in food, no serious side effects are found.

Although, concerns about long term use even in recommended supplemental doses still exist. 

Using a CLA supplement to lose a few pounds is most likely not worth the potential risk to your health, especially since there are other more efficient methods and lifestyle improving ways.

You will mostly not lose significant weight simply by getting the recommended daily amount of CLA. But using it in conjunction with healthy eating, improved sleeping habits and regular exercise is the most effective way to lose your “bad fat”. 

As well as increasing water intake –drink a lot of water, eat a lot of fruits and vegetables (especially the most brightly colored ones), whole natural grains, and Omega-3 fatty acids (from oily fish, nuts of flax seeds) every day.

Eat the proper caloric intake for your body weight and make sure to get enough sleep each night.

Eating insufficient calories can backfire and studies have proven that people who aren’t sleeping enough tend to be hungrier and overweight. Although, be sure to read my article on the benefits of intermittent fasting.

Regular exercise does not have to be strenuous. If you can make a commitment to walking for 20-30 minutes three to five times per week, then you are implementing regular exercise into your lifestyle. 

There are other herbal supplements that I feel would be more beneficial than CLA. That do not have the potential side effects of CLA that may be a detriment to other body systems over time. 

The combination of your daily dosage of conjugated linoleic acid or any other herbal weight loss supplement, paired with healthy eating habits and physical exercise will get you the results you would like to see.

Have that slim physique you’ve always desired.

Weight loss is attainable for anyone that is motivated and determined to improve their wellness and overall physical condition, with or without CLA.

Links:

How To Melt Belly Fat Quickly

How to Release The Tight Muscles That Are Making You Look Fat

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But does Alli work?

The active ingredient in Alli pills is orlistate and these pills represent the only over-the-counter weight loss aid that is accepted by the FDA. 

Alli pills aren’t all you get when you make your purchase. You also get a customized and detailed weight loss plan. 

Which tells me that the weight loss achieved by these pills has a very small percentage that comes from the supplement itself. By combining anything with an improved diet as well as physical activity is going to result in weight loss.

Essentially, you must understand that just taking a couple of pills will not get you the results you desire. This must be a collective approach one that doesn’t need to involve Alli pills at all.

Because the core necessities of weight loss includes making diet changes as well as incorporating exercise.  Our bodies crave movement and all systems will regulate and improve in function and performance by incorporating exercise, including our metabolisms. 

A plan of action is always necessary but you must be dedicated and determined to stick to this plan. Short and long-term goals always help to lead you down a path of success. You know where you want to go and you’re following the path and the steps to get there. 

So what should I eat with Alli?

Alli will assist in weight loss, since it actually prevents your body from absorbing about a quarter of the fat you eat. If you maintain a healthy, reduced-calorie and low-fat diet, the Alli pills can make a significant impact in your weight since they prevent a percentage of calories from actually entering into your system.  

When I say reduced calorie I’m still implying getting the recommended calorie amounts based on your current weight. 

And when I say low fat diet I mean maintaining healthy fat in your diet but staying away from any deep-fried foods or saturated fat that is found in many fast food items which are full of trans fats, which are detrimental to your health. 

But we must not eliminate fat from the body or consume low-fat products because they contain many other chemicals and increased sugar levels to make up for that unnatural fat content. 

Our bodies need healthy fat, fat found in avocados, nuts, cheese, flax seeds, chia seeds, coconut oil, olives and fatty fish…  like salmon and sardines…to function optimally and in fact lose weight.

Also including butter and eggs, real butter not margarine not butter spread. 

Give your body the healthy fat it needs. On a daily basis. 

And this will also improve your hair skin and nails giving them the nutrients needed for faster cell regeneration as well as increased  antioxidants within your body. 

These are the food sources that can even increase your youthful appearance and avoid the visual effects of the aging process. Think about lubricating your body from the inside out. 

A low-fat diet is not the key to weight loss and is not healthy for the body. Our brains need fat to function, because our brains are comprised a fat.

How much weight can I lose? 

Alli’s marketers claim that these capsules can help you to lose up to 50% more weight than just if you were just dieting. This translates to you losing 15 pounds (ca. 7 kg), instead of just 10lbs,  if you are taking the pills.

Keep in mind that you should never try to lose large amount of weight all at once. You should aim for 3 pounds (1.36 kg) at the very most per week. 

This will also decrease sagging skin, when weight loss is gradual.

Another important feature of Alli products is that they don’t adversely affect your brain or heart–they only impact on your digestive system. 

One of the most common negative side effects of using Alli is that you may have to run to the bathroom right away after eating a meal with too much fat.

 Which is good incentive in itself to avoid any deep-fried or fatty foods all together. 

So, does Alli work?

Maybe too well. 

Other side effects include gas and oily spotting when you go to the bathroom or loose stools. Which is less common in some other weight loss supplements, but Alli won’t make you feel jittery or restless or affect your normal sleep pattern, like most stimulant fat burner weight loss supplements will.

It is recommended that if you do take Alli products, you should also take vitamins as some of these will be flushed out along with the fat. 

Also, as mentioned earlier, you do need to stick to a weight loss plan of some sort. The pills alone will probably not get your desired results. The daily recommendation is three pills every day (one before each meal).

Remember that results vary from one person to the next and that Alli is only meant to be an aid in your weight loss plan. If you maintain a healthy diet, keep up with regular exercise and get enough sleep, you should be able to get positive results within the first six months of following the plan and taking the pills.

Avoid the temptation to lose your weight too fast. This will only backfire in the long run, even short term. And most likely not result in lasting success. 

The Take Away.. 

So Does Alli work?

Yes, but not without you being dedicated to a weight loss plan.  This is a fat blocker so it’s solely will help with the fat your body needs to break down and ultimately avoid from storing. 

But to truly achieve lasting weight loss, a healthy diet and consistent routine of physical activity is necessary. 

We need to look at weight loss as the pathway to Healthy Living and a healthy lifestyle. 

To have lasting change we need to form lasting habits. So one supplement cannot be the quick fix or end-all-be-all of weight loss. 

It can be a supporting Factor, but not the only Factor. 

Let dietary supplements be the catalyst or the psychological start towards heading in the right direction. 

Allowing your determination and motivation to make other health changes towards a healthier you.

Links:

How To Melt Belly Fat Quickly

How to Release The Tight Muscles That Are Making You Look Fat

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Knowing that you have to be aware of your caloric intake, but also more importantly wanting to eat foods that encourage weight loss.

So the best food choices would be not only low calorie but low-carb food items.

So what are some great low calorie veggies?

Or even better negative calorie foods?

So negative calorie foods that take more energy to consume than the calories they contain, so it’s easy to understand why anyone who wants to lose weight would be going for these types of foods. 

These would be the type of foods to fill up on or even snack on.  Because these are the type of foods that will keep you satisfied and always feeling like you have an option to turn to if you are feeling hungry. Check out the list below of negative calorie foods that will keep you on the right side of weight loss.

This list of negative calorie foods may surprise you:

• Celery
• Grapefruit
• Watermelon
• Lettuce
• Cauliflower
• Oranges
• Apples
• Strawberries
• Tomatoes
• Cucumbers
• Apricots
• Zucchini
• Tangerines
• Carrots
• Hot Chili Peppers

The great thing about negative calorie foods such as those in the list above is that they actually utilize calories from other sources in your body in order to be digested. 

Isn’t that just an amazing concept, talk about calorie and fat burning properties.

So, eating these calorie burners should definitely be included in any weight loss plan.  

So when utilizing these food options in a low-carb or keto diet, imagine the added benefits of incorporating these into your menu. 

Not only are you  giving your body beneficial nutrients in vitamins from a great variety of vegetables. But you’re also enhancing the fat burning process throughout your body.

Always remember that when your body runs out of energy from carbohydrate sources, the next place it looks for energy is in your body fat. 

So your body is literally turning to stored fat in your belly or your love handles or your arms and legs to break down and digest the stated vegetables above. This is another amazing fat burning method to incorporate into your weight loss journey.

This is one way to get rid of excess fat in your body and this is how negative calorie types of food help you lose weight and maintain the weight that you eventually achieve. 

Losing weight doesn’t have to feel like deprivation, doesn’t have to feel like starvation.

You just have to implement the right weight loss techniques and methods to reach your weight-loss goals and reset your mindset in regard to nutrition and healthy habits and eating. 

It’s all about eating healthy as the rule and then eating a craving as the exception. 

Continued deprivation will never end in success… 

It’s all about moderation and consistency. 

Which is very easy to achieve as long as you have the proper mindset and motivation to be your best self…to look and feel better than you ever have or have in a very long time. 

In general, negative calorie foods come from fruits and vegetables as listed above. Other examples include pineapple, papaya, peach, honeydew and cantaloupe. These are beneficial because of their negative calorie properties and because they hold strong detox properties. 

Which is amazing. 

So not only are you burning extra calories by eating these foods but you’re also helping to cleanse your body of toxins and water weight gain.

Other vegetables include broccoli, green beans, asparagus and carrots. Celery is especially worthy because it only holds 10% of the amount of calories required to digest this vegetable, so the remaining 90% has to come from somewhere else, like your fat stores, off the land…

To get the best results from these types of foods, remember to alternate eating them with other healthy proteins, carbohydrates and those which contain a lot of fiber. While you may enjoy eating these foods for a while, you can easily tire of them so don’t go overboard.

Choose one or two a day to substitute into a meal or snack. A diet limited to only these foods could lead to boredom or malnutrition. However,  when it comes to snack times, these choices are real winners. 

Diet choices are methods I recommend would be intermittent fasting firstly because of all of its added benefits and a low-carb or keto diet to get you started off in the right direction. 

And then transitioning to a well-rounded diet once your understanding of diet and nutrition has improved. 

Below is a healthy food delivery service were you can pick and choose the types of meals or diets you would like delivered and these meals come fully ready with only five minute prep needed. 

Very convenient and a great way to stay on track and not veer off of healthy eating. 

My Choice For Home Delivered Healthy Meal Choices:

Also remember that losing weight isn’t just about what you eat or don’t eat.

Another important key to dropping pounds is regular activity. 

Adding physical activity is a must. 

The internal systems within your body need movement and exercise to work at its optimal level whether we’re talking about the digestive system or the respiratory system.

This part scares many people because they envision themselves having to enroll in a gym or to go running for an hour every day.

Although, this isn’t the case exercise can consist of walking around your neighborhood every night after dinner. Gardening or even just going for a swim in your pool. 

It’s just about finding mindful movement. Something you enjoy doing which also elevates your heart rate.

Regular activity should be something that you can maintain throughout your life so it should be something that you look forward to doing, positive thinking directly impacts your overall experience.

Also, regular doesn’t mean “every day”. It means “consistent”. 

So the walking I referenced to earlier is one easy type of regular exercise. Taking a 20 to 30-minute walk three to four times every week would be considered regular activity. 

The key is finding ways to incorporate activity into your regular routine. It doesn’t have to be strenuous and it doesn’t have to be every day. 

But it has to be often enough to be consistent. 

Our bodies crave movement and only work at the highest and healthiest level when we are active. 

Combining this list of negative calorie foods with a healthy, well-balanced diet and consistent activity will get you where you want to be with your weight loss goals.

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