7 tips to start your fitness journey

 

Introduction

For beginners who don't know how to get the most out of a fitness session, there are seven simple steps to enjoying their fitness journey.

The form is a great idea for several reasons. Even the most reluctant person can be inspired to get out of bed and into their lycra for reasons such as inspiration, health, illness, a life event or social reasons. Really nicely done. By deciding to get in shape and committing to it, you've already done the really hard part. The only thing left to parent out is how.

1. Do a check before starting your fitness program

Before taking any action, it is recommended that you see a doctor or other health care provider for a checkup. To help you determine your fitness goals, it is vital to gain a general understanding of your current health. Are you a few pounds or pounds overweight, for example? If you have a little more weight on you, this can affect how you start your fitness challenge and what type of exercise you do at first. Alternatively, you may already be aware of a medical problem or develop one. Once again, how you start your fitness campaign will depend on this, but if your doctor gives you the green light, it shouldn't be an obstacle to achieving your fitness goals.

2. Set fitness goals

Be sure of your goals and the reasons behind them. Do you want to fulfill a lifelong goal, like finishing a marathon, or just want to lose weight or generally get stronger? Once you've decided what you want, set achievable fitness goals. If you've never run a step before, don't expect to be able to run the distance overnight. Again, if you're new to the sport, taking on a cycling challenge won't happen quickly. When you first start your new regimen, be realistic about where you are and make steady progress. Set reasonable and achievable distance, time or weight goals. The satisfaction of achieving one of these goals will encourage you to move on to the next one.

Exercise that increases your cardiovascular fitness is the key to raising your heart rate and thus improving your fitness. Aim to be active every day in addition to working out three to five times a week. Instead of driving, walk to the store or school and use a bike to get to the gym. Include as much exercise as you can and make an effort to live a healthy lifestyle in terms of what you eat, drink and sleep. Every fitness campaign must succeed with a nutritious diet. Remember that your food will account for 80% of any weight loss and exercise for 20%.

3. Choose a workout that you enjoy doing

The next step is to choose an enjoyable fitness program. Running, walking, swimming, cycling, dancing, taking exercise classes, circuit training and obstacle courses are just a few examples. The world of exercise is now your oyster, but it's still important to choose an activity you enjoy. If you don't, it will be difficult to persist.

4. Avoid taking over too soon

Doing an excessive amount of too quickly is one of the maximum mistakes all people make. It is important to gradually increase your fitness level. Your body will need some time to get used to the new shape, depending on how fit you were when you started and how much exercise you had previously done. Because of this, it's important to avoid overusing the major muscle groups, as it increases the risk of injury, fatigue, and ultimately weakness. Please note that improvements will not happen immediately, so please be patient. It will take some time for this lifestyle adjustment to bear fruit, but it will.

5. Keep variety in your workouts

Vary the time, place and duration of your workouts if you can. Having a varied session schedule is a great idea, for example, if you've decided you want to run. If you've never run before and are aiming for a 5km race, you can start your training with a few walking sessions before gradually transitioning to jogging. After a few hours of non-stop running, you'll need to mix up your workouts so that your training week includes a long run, some sprints, some breaks, and some tempo or hard running. These exercises can be done anywhere, including a park, on the commute to work, or at a gym. When you train, choose a range of different routes and vary the duration of each workout. If you consistently run the same route, you will get bored. By switching it up, you stay cognitively alert and motivated and more likely to come back for more.

6. give yourself a strong reason

Even though you always feel better after exercising, and keeping exercising helps you in so many ways, you don't want to stick with it.

You have to have a clear vision of who you want to be, what you want your life to be like, which is very motivating and pushing yourself forward. You have to figure out all the reasons why you want to start exercising and remember those reasons when you don't feel like exercising.

Think about who you want to be, how you want to feel every day, or how you want to see yourself when you look in the mirror again.

Find something (or goal) that is important to you and that you are willing to work on.

Exercise gives you the motivation you need to achieve your desired level of success. You know that if you neglect your exercise routine, your form will deteriorate and all important areas of your life will suffer.

7. Invest in workout wear

We spend a lot of money on going out, partying with our loved ones and getting clothes. But what about gym clothes or sportswear? Investing in the right sportswear like training, sports shoes, vitamins, proteins, etc. enhances body type and prevents muscle wear and tear. 

Plus, the right sportswear will give you the confidence to perform any workout with complete authenticity. Clothes not made for the gym or workout session will make you look less confident; You will not exercise properly. Hence, investing in sports always pays off. Also, don't let money be an excuse when choosing sports. It may seem expensive in the beginning, but it is the right choice. Cheap or less expensive clothes may not last as long, and you may end up spending another penny to buy them again. 

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10 best fitness tips for beginners

 

Introduction

In today's topic  we will talk about fitness tips for beginners. These wil be simple fitness tips to follow. Fitness tips help you in your daily routine and help you to keep your body fit.

 1. Start with small goals

If our goal is of considerable importance such as the marathon, which we talked about earlier, the best way to achieve it is to distribute the paths to be tackled in various phases. Therefore, before registering for a marathon, you will need to start by covering 1 km, then a maximum of 5 km, to then increase the distance by 1 km per day. It's always good to do your workouts regularly. Only then can progress be seen.

2. Walk Regularly

 Research indicates that taking walks ends in higher cardiovascular fitness, aids in healthful weight loss, will increase agility and improves stamina. All cardio workouts (cycling, jogging, swimming) are appropriate for keeping decrease frame fats stages and enhancing flexibility and typical fitness. However, taking walks is actually the perfect choice out there.. All you want is a couple of footwear and an empty stretch.  Walking furnishes first rate blessings for all age groups. It continues the probabilities of trauma low in case you are a past due beginner. Invest in a step tracker and goal at taking walks ten thousand steps every day. You can stroll each time and anywhere. Start with a fifteen to 20-minute stroll every day and boom the frequency. Try to stroll after each meal. Instead of aiming for forty five mins from day one, wreck it right all the way down to 3; a fifteen-minute stretch is extra feasible. Furthermore, via way of means of integrating taking walks with mild weights, you may get into electricity taking walks. As a result, you may integrate taking walks and energy schooling benefits.

3. Perform Core Exercises

 As we age, middle balance will become crucial. Studies display that inferior middle balance triggers aches, pains, and injury. The chance of dropping stability and falling additionally will increase with age. In addition, painful back, loss of mobility, joint issues, and pain in hips, knees, and necks can enhance with middle energy. The middle muscle tissues are extra than your abs. So it's miles large to comply with a ordinary middle energy workout routine. By appearing those sporting events, you preserve your backbone functioning flawlessly and your muscle tissues strong. Do speedy twenty-minute middle sporting events once/two times weekly to hold your middle stamina and vitality. Another large factor of workout your middle muscle tissues is keeping most effective weight and posture.

4. Change exercises

Always education with the equal sporting activities can come to be boring, furthermore the muscle mass, after 6/eight weeks, adapt to that unique kind of gymnastics; which means that fewer energy might be burned and the relaxation of the muscle mass will now no longer gain. Try to take breaks: 1 minute of splendid speedy education with excessive pulse after which change 1 minute of sluggish education.

5. Watch your calorie intake

Healthy consuming and bodily health move hand in hand.  Be sure to exercise and eat healthy. It's not worth spending 30-60 minutes a day exercising, only to be sabotaged by eating high-calorie junk food every day.

You will burn extra energy in case you exercising regularly.This will allow you to eat less and not gain weight. In order to be able to exercise effectively, you will need to eat enough calories.

You should be able to lose 20% weight if you eat healthy, low-calorie foods at least 80% of the day. It worked for me and my cholesterol is now at the right level.

6. Stop eating bad food

A quote I found years ago is one of my favorite fitness tips for beginners or anyone else. He says, “You can't practice bad habits. »

Be aware of your portion sizes and eat healthy foods. This is something that I had a hard time accepting. It was even harder because I wasn't overweight so I could eat chocolate and fried foods every day.

It was my cholesterol that got me back on my feet and made me reconsider my diet. I was shocked to learn that my cholesterol level was much higher than recommended by my doctor.

7. Don't do too much cardio

Cardio is nice to burn some extra calories, but you better use this time for heavy strength training to increase your muscle mass. With heavy strength training you not only burn calories immediately, your  metabolism  remains elevated for quite some time after your training, where this after-burning is much less with cardio.

Cardio is completely optional if you want to lose weight, if you want to do this anyway, interval cardio of 20 to 25 minutes is many times more effective for burning fat than long lasting one hour cardio sessions.

8. Drink plenty of water

Our body consists of about 70% water, so you can probably imagine how important water is for a wide variety of bodily functions. Drinking enough water has many health benefits, for example, water expels waste products from your body, prevents muscle pain , ensures proper functioning of your brain and stimulates your metabolism .

The want for water is better in those who workout often due to the fact they perspire more. Try to drink 2-three liters of water each day and ensure you get sufficient fluids before, for the duration of and after your workout.

9. Start a 30 day challenge with yourself

As motivated as we are: It is important to slowly get the body used to the change to more sport. We have to give him the chance to adjust our muscles, tendons and bones to the new movement conditions. That doesn't happen overnight, but from week to week. Our first successes will not be long in coming and our body will thank us for giving it the time it needs to get used to it.

But how do we start our sports adventure? There is a small challenge for this. I call it the "30-day challenge with yourself" and explain it in detail in a separate post. So we know exactly how to put our project into practice - with a good mix of pressure and freedom. Motivated by Opportunities.

The whole thing lives from a mixture of weekly plan , training plan and appointment calendar. We document our sporting activities, no matter how banal they may be. If they represent a change in our previous everyday life and our lazy life, they are worth being noted in this plan. In this way, we not only see when we have already been or will be busy, but also where we still need to make adjustments and improve. Every day there is an opportunity to integrate movement into our actions. In the knowledge of the goal that we are pursuing, it will also be possible for us.

10. Check your success

For around four weeks we document our activities and see what we are doing and where we still have gaps. We know which sports we would like to try and can look for specific dates and schedule them. We consciously design our week to be physically active and sometimes do something casually, but mostly very consciously for our fitness.

After the 30-day challenge, is there a sports note in the weekly plan every day? Excellent! Is the number of activities even increasing from week to week? Even better. In the fourth week, the plan should already be quite full. At this point, our body has also adapted well to the new "circumstances" and has found pleasure in moving more.

Muscle soreness is no longer perceived as a punishment, but as a kind of small reward. We learn to manage our strength, test our limits and find out how we want to continue in the future - on which days, to what extent, with which sports, courses and/or workouts. We are ready to deal even more intensively and professionally with our possibilities, our sporting potential. And that's fantastic!

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Sign and symptoms of diabetes

 

What is diabetes?

Diabetes is a chronic disease characterized by the presence of high blood glucose levels (hyperglycaemia) and due to an altered amount or function of insulin. Insulin is the hormone produced by the pancreas that allows glucose to enter cells and its consequent use as an energy source. When this mechanism is altered, glucose accumulates in the bloodstream.

Type 1 diabetes

Type 1 diabetes often develops suddenly and can cause the following symptoms depending on the individual:

• Abnormal thirst and dry mouth
• Frequent urination (urine)
• Nocturnal incontinence
• Lack of energy and extreme fatigue
• constant hunger
• Sudden weight loss
• Blurred vision

Type 1 diabetes is diagnosed by high blood sugar, sometimes in the presence of some of these symptoms.

Type 2 diabetes

Symptoms of type 2 diabetes include:

• Very frequent urination (urine)
• excessive thirst
• extreme hunger
• Blurred vision
• Lack of energy and extreme fatigue
• Numbness and tingling in the hands and feet
• Slow healing of recurrent wounds and infections

Many people with type 2 diabetes continue to be unaware of their condition for a long time because the symptoms are usually not as obvious as those of type 1 diabetes and can take several years to be interpreted.

3 major symptoms of diabetes? 

Chronic complications of diabetes

If diabetes is not treated well, various vascular complications may occur, worsening the quality of life, and increasing mortality.

Gum (periodontal disease) : swollen and bleeding, bad breath
Stroke, coronary artery disease : paralysis, dizziness, chest pain, shortness of breath
Diabetic retinopathy : decreased vision, loss of vision.

Diabetic autonomic neuropathy

- heart, blood vessels : Orthostatic hypotension
- Stomach and intestines : indigestion, vomiting/nausea, constipation, diarrhea
- genitourinary system : sexual dysfunction, urination disorder
Peripheral vascular disease : lower extremity pain, tingling or tingling that worsens during exercise
Diabetic nephropathy : foamy urine , Edema
Diabetic foot lesion : ulcer, necrosis
Diabetic peripheral neuropathy : tingling or numbness, loss of sensation, pain.

Diagnostic criteria for diabetes

Diabetes is diagnosed if one or more of the following criteria is met.

• glycated hemoglobin 6.5% or higher
• fasting blood sugar 126 mg/dL or higher
• 75 g blood sugar 200 mg/dL or higher 2 hours after oral glucose tolerance test
• drinking a lot of water, increased urine output, and feeling of hunger If you eat a lot of food and have symptoms such as weight loss, and your blood sugar measured at any time is 200 mg/dL or higher.

How is diabetes diagnosed?

Diagnosis of diabetes can be made using several methods. ^{Here are 3} common blood tests to diagnose diabetes. Your doctor may only need one test to diagnose your diabetes. Talk to him for more information.

Hemoglobin A1C test (HbA1C): measurement of your blood sugar average over the past 3 months. With this test, it is not necessary to fast or take a special drink.

Fasting Plasma Glucose Test: Checks what are known as fasting blood glucose levels. For this test, you are not allowed to eat or drink anything except water for 8 hours before the test, usually overnight. The test is usually scheduled early in the day, before breakfast.

Oral Glucose Tolerance Test: Tests how your body reacts to a spike in glucose. For this test, you need to drink a special sweet drink. Your blood sugar is tested before and after taking the drink.

Random Plasma Glucose Test: Check your blood sugar at a specific time, any time of the day, without prior preparation for the test. This test is usually done if obvious symptoms of diabetes present themselves, such as sudden unexplained weight loss, extreme fatigue and/or other signs of diabetes.

Prevention 

Lifestyle-improving interventions, including moderate-intensity aerobic physical activity lasting 20-30 minutes per day or 150 minutes per week and 10% body weight loss, reduce the incidence of type 2 diabetes by 60%. . Furthermore, the quality, rather than the total quantity of nutrients, must be controlled.

A diet rich in saturated fatty acids (animal fats) increases the risk of developing diabetes, while the partial replacement of the latter with unsaturated fatty acids reduces it (the so-called omega 3).

Screening , aimed at identifying the disease even in asymptomatic subjects , is generally recommended for the entire population, since it is a simple blood test (fasting blood sugar). However, there are subjects more at risk, who must keep the blood sugar level under constant control.

Those who:

• have found a fasting blood glucose value between 100 and 126 mg / dl (altered fasting blood glucose),
• have a BMI (body mass index, i.e. ratio of weight in kilos/height in m2) with a value >25 kg/m2,
• (indicative of body overweight),
• have a first-degree family history of type 2 diabetes.

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10 Tips to Lose Belly Fat After Pregnancy

 

Introduction

In todays topic we will talk about 11 Tips to Lose Belly Fat After Pregnancy .in pregnancy your belly fat will increase ,so we will provide some tips about losing belly fat. So implement these tips reduce your belly fat and flat your stomach.

1. Give your frame time

First and foremost, discover ways to love your frame simply because it is. It has simply given you the maximum valuable of gifts: it has grown a brand new lifestyles internal of you and now merits a rest. Time and endurance are key, getting your pre-being pregnant pregnant frame returned isn't always some thing that occurs overnight.

2. Watch your food plan to lose stomach fat

Finding your parent quickly always is going via the plate. Be cautious now no longer to begin a food plan too early, which could be counterproductive. Also pass it in case you are breastfeeding! Namely: via way of means of giving the breast, you lose approximately 500 energy each day. It is consequently vital in your fitness and that of child to undertake a healthy, balanced and sundry food plan. Bet on a "flat stomach" food plan . In particular, keep away from tender drinks, uncooked veggies and sugar.

3. Workout

If you want to lose that stubborn belly fat after childbirth, you have to sneak in at least 20-30 minutes of cardio and strength training. Do it when your baby is fast asleep. Workout when your baby is sleeping. Do crunches, push-ups, planks, tricep dips, high knees, spot jogging, jumping jacks, lunges, squats, jackknife, bicep curls, tricep extensions, Russian twists, leg raises, etc. But first, you must talk to your doctor to know if there are any exercises that you must avoid.

 4.Walking

To reduce belly fat, you should walk. You can reduce your belly fat by walking. Walking after delivery also reduces stress and increases stamina and gives energy to the body. Losing weight by walking can be a slow process, but its effect lasts for a long time, you should walk every day and add exercise to the routine. If your doctor advises, you can also do plank. Take the help of a coach to do the plank.  

5. Yoga

With the assist of yoga, you may lessen stomach fat, yoga is the most secure choice after c-segment delivery. You ought to begin yoga after 6 to eight months of delivery. You ought to additionally seek advice from a physician earlier than doing yoga. By doing yoga, the muscle tissue might be strong, it's going to assist in getting toned unfastened muscle tissue. You can strive Naukasana or Boat Pose.  

6. Play sports

And not just abs, sport to lose belly is very important. A practice of sports activity 2 times 1 hour per week is essential if you want to refine yourself without depriving yourself of food. So the abdominals are good, but they must be combined with “real sport”, rather cardio, that is to say, which makes you sweat and beat the heart faster. Dance, run, power yoga, swim…whatever you want, as long as you do it twice a week and at a fairly strenuous pace.

To be accompanied in the right sport, I recommend my Flat Stomach Challenge  : 4 weeks of sport and diet program to effectively work on your abdominal strap.

7. Start with a restrictive diet

This is a very limited short-term weight loss diet that has little effect and is very limited, not to mention "unhealthy". For example, on a cabbage diet, you can't just eat cabbage soup and eat them together for several days! Another absurd diet, the 'ice cream diet' where you can eat candy like ice cream every day! This is called a fad diet that cuts out entire food groups, and you miss out on key nutrients that these food groups provide. These fad diets allow you to get rid of water weight at best, not real fat. A lack of nutrients will lead to hair loss, skin problems and other health problems. So, get away from these fad diets and check out Rati Beauty Weight Loss Diet to help you burn fat by eating nutritious real food. Lose weight by eating right, not eating less as we say. Download the Lati Beauty app for more information.

8.Skipping meals

To lose weight, you must eat. Skipping meals to lose additional weight puts the body into "starvation mode," where the body conserves energy instead of burning it. Eat healthy, real food and never drop more calories than your body needs to function normally.

9.Be active every day

Go out to walk by taking baby in the stroller, work the oblique abs by doing, for example, the plank on the ground on the back by raising the legs. You can also contract the abs when you walk or do the dishes. These gentle exercises are very effective in restoring tone to the stomach.

Be careful though: it is not suggested to do sit-ups after childbirth, at least not before the diastasis has completely disappeared (returned to a distance of 1 cm).

10.Drink water

If you are looking for ways to lose belly fat, then you should consume water. You can burn calories only by keeping the body hydrated, especially after delivery, you should avoid the problem of dehydration. Along with this, you have to get enough sleep, due to lack of sleep, inflammation in the body and the amount of cortisol which is a stress hormone increases, which can lead to weight gain.     

You also can take the assist of energy education to lessen stomach fat. Along with this, you need to be pressure loose and feature a few persistence to lose weight, you have to deliver a while to the frame to emerge as regular after delivery, handiest then begin the weight reduction routine.

11. Don't do heavy diet

Never go on a heavy diet because it can slow down your metabolism, which is actually the engine that burns extra calories and fat. In fact, intensive dieting can end up leading to weight gain rather than weight loss. Not only does this slow your metabolism, but your body will recover after returning to normal eating habits, making it harder to lose unwanted fat. A body's nutritional requirements must always be met. Check out the weight loss diets on the Rati Beauty app to lose overall weight and inches off your waist as well.

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how to lose weight fast

Introduction

 The premise is that shock diets that allow you to lose weight in 3 days or that allow you to lose 5 kg in 5 days cannot and must not be implemented as a lifestyle or taken as a food model. In fact, it is not possible to continuously accustom our body to the classic yo-yo effect , i.e. the continuous weight swing because this, in the long run, is harmful to health from various points of view: the metabolism , in fact, always slows down more until it stalls and, at that point, it will become more and more difficult to lose weight in a balanced way. Also, these super fast diets aren't right for everyone. Indeed weight lossitit is not said that there may be and the risk is finding yourself starving for nothing or worse, exposing your body to nutritional deficiencies without even reaching the set goal.

How does a crash weight loss program work?

 A crash weight loss program does now no longer offer all of the vitamins your frame wishes in step with day. Often you do not get extra than four hundred to 800 kilocalories (kcal), in preference to the encouraged 2,000 kcal (woman) or 2,500 kcal (man). Due to loss of food, you generally shed pounds quickly. Following a crash weight loss program for some days in all likelihood might not hurt. Longer we do now no longer propose due to the lack of vital vitamins. In the start it's far particularly approximately moisture loss. Pretty quickly your frame will begin breaking down precious muscle tissue. This isn't with out risk. To what quantity this occurs relies upon on the quantity of carbohydrates that your frame nevertheless gets thru food. Such a strict weight loss program regularly most effective allows for a brief time, due to the fact it's far tough to maintain withinside the longer term. As quickly as you begin ingesting typically again, there is a superb threat that the kilos will begin flying again. Therefore, choose a more healthy weight loss program. The Nutrition Center advises: consume a touch less, offer range and workout extra.

 No to excesses, sure to awareness

Most readers are in all likelihood to trust they realize the downsides of dropping weight rapid. It is consequently now no longer my aim to bore customers through list and describing the physiological methods concerned however, to be fair, I will summarize them briefly.

I emphasize another time that what we are able to document refers solely to healthful and physiologically normal people .

If, for a few subjects, dropping weight even withinside the limits cautioned through us may want to constitute a hazard factor (e.g. in pregnancy ,  breastfeeding , ingesting disorders , etc.), for others it's far a aim of number one importance ( big obese  with  aerobic hazard -Vascular  very excessive and triggered through:  hypertension ,  hypercholesterolemia ,  hypertriglyceridemia ,  kind 2 diabetes mellitus , coronary heart or circulatory defects,  pulmonary ventilation defects,  etc.).

Obviously, the evaluation of the relevance or inadequacy of rapid (or extreme) weight reduction rests solely with the treating physician

 How to shed pounds speedy whilst respecting fitness

We reiterate another time that the aim of folks that shed pounds speedy should now no longer exceed three-four kg according to month.

It is to start with critical to appreciate the dietary stability of macro and micro nutrients, dietary elements and water.

The carbohydrate share, in particular, appears to be the maximum compromised through the current trend -  ketogenic  and  low carb in general.

Lipids should stay at an "acceptable" degree to make certain the deliver of critical fatty acids and the absorption of fats- soluble vitamins .

As for  proteins , which in low-calorie diets are but barely multiplied in comparison to normo- and hypercaloirche (with the purpose of preserving lean mass ), we refer the numerous fitness issues to the articles on excessive- protein diets .

Choose meals

Having a various eating regimen is useful for 2 reasons:

makes the eating regimen much less monotonous and dull and consequently greater sustainable withinside the lengthy run;

there may be much less chance of experiencing dietary deficiencies .

Do now no longer exclude meals or macronutrients out of your eating regimen: all are critical in a healthful and balanced eating regimen.

Each meals supply has, in fact, peculiarities which are absent in different meals. By ingesting best positive meals, there may be a hazard of being poor in a few substance beneficial to the frame.

For example, completely aside from meals of animal beginning results in a loss of nutrition B12, which should be as it should be included into vegan diets.

On a low-carb eating regimen for weight reduction, each meal ought to encompass lots of protein reassets, fats reassets, and low-carb vegetables. We ought to base our eating regimen on ingesting no greater than 20-50 grams of carbohydrates according to day!

Animal protein won't be the fine product for longevity, however in relation to a way to shed pounds rapid, protein merchandise are clearly irreplaceable in the course of weight reduction! Good reassets of protein are meat (beef, pork, lamb, chicken, etc.), fish (correct fats), seafood, and eggs.

Move your frame

This object is optional, however quite recommended! Not best for weight reduction, however specifically for fitness. You can begin dropping weight with out exercising. However, exercising facilitates burn energy greater efficaciously and improves your metabolism, which could be very vital for each weight reduction and universal fitness.

Studies of low-carb nutrients display that even a small boom in muscle tissue can bring about sizeable quantities of fats loss.

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how to lose 5 kg in a month

 

Introduction

We are constantly bombarded with stimuli, sensational diets (classic like the soup diet , or recent and strange like that of ice or rice cakes ), models against which we feel out of shape, put to the test in any context. Losing weight is one of the fixed thoughts that grips us, and everyone has their own reasons for wanting to do it. We don't judge. It may be of interest to some of you, therefore, how to lose 5 kg in a month . I'll explain what this miracle is about.

You can never think of not making efforts to obtain results and even in this case at least a minimum of effort should be made. Some rules to lose 5 kg in a month must be respected: certain rigor, but also constancy and variety, the famous phrase "eat a little bit of everything" but with that MA, after, which excludes one thousand six hundred things from "everything". Let's go into the details of the most famous tips that can be found on the net.

Physical activity

According to the WHO - World Health Organization - “physical activity” means “ any movement determined by the musculoskeletal system which results in an energy expenditure higher than that of resting conditions ”. Ergo: any sport or walking is fine. However, if you are particularly sedentary (let's remember that teenagers are very often obese and sedentary), to lose up to 5 kg in a month we recommend a physical activity aimed at strengthening the cardiovascular system, such as running, cycling, walking and if anything aerobics.

Everywhere we read about exercising 3-5 times a week, at least for an hour at a time. Regardless of the activity, at least 8000 steps per day are recommended in total, or added to the day, in addition to physical activity. I, 8000 steps, I think I would do them in two hours.

Vary the foods

Never repeat the same meal several consecutive times, it would stimulate the exit from the scheme and from the rigor because it would be boring. So, varying the foods is the way.

Don't exclude carbohydrates

Complex sugars should always be included, so yes to carbohydrates such as pasta, rice, polenta, buckwheat ... Everywhere we read that to lose 5 kg in a month you have to avoid them in the evening but prefer them at lunch and give priority to protein at dinner. For pasta and rice, prefer wholemeal ones.

No fat

No butter therefore, no excessive cheeses, no too much oil and above all no oil in addition to the extra virgin olive oil , the eggs are fine but they never say more than two a week because the yolk is fat and "brings cholesterol".

Ok light foods

To really lose weight, low-fat or light cheeses are welcome , therefore the less caloric version of cheeses that are notoriously caloric. Every now and then, light coke or similar drinks are also fine .

Proteins

Protein is our best friend, so perfect for losing up to 5 kg in a month we recommend eating meat and fish. For meat , lean turkey, veal or chicken is better; for fish , avoid eating salmon too many times a week.

No alcohol

Here, there is little to say. No alcohol. They contain a lot of sugars and make you fat.

Yes dried fruit

Snacks with dried fruit are welcome, especially if made with a handful of almonds and hazelnuts.

No stress and regular sleep

The stress hormone, called cortisol vulgaris (steroid hormone secreted by the adrenal glands), affects our health more important than we think, even to lose 5 kg in a month. Sleeping well and regularly is one of the things that most benefits from this point of view. It is also possible to ascertain our cortisol level through very simple blood tests: the higher the value, the greater our "stress", which from a physical point of view means that cortisol:

can no longer keep the sugars in our blood well under control;

causes general inflammation;

affects the water balance and electrolysis;

causes a sense of muscle fatigue;

It causes a sense of fatigue and low blood pressure

Sample menu

We offer a clear and simple example of what the meal plan should look like in one day, to be adjusted throughout the next month. Here is a sample menu to lose 5 kg in a month:

Breakfast : coffee, 150 g of milk (vegetable also ok), 3 dry biscuits or 4 rusks with a veil of jam

Lunch : 80 g of wholemeal pasta, 200 g of meat or fish, vegetables of your choice, preferably in season and fresh

Snacks : a handful of dried fruit, or a fruit avoiding bananas and persimmons

Dinner : 60 g of pasta or rice, 200 g of meat / fish or 2 hard-boiled eggs (once a week), vegetables to taste

Water : at least 2 liters per day

Disadvantages: ours don't

That's why some of these tips found on the net are not only useless, but potentially risky. Here are our no:

In what sense, 5 kg in a month? 

One account is 5 kg of water and muscle, another is 5 kg of fat mass. in the second case it is physically unthinkable to lose so much fat in just one month; if, on the other hand, you just want to deflate yourself through draining effects or loss of muscle tone - by reducing your basal metabolism - then the scale could certainly mark you 5 kilos less, but you will recover them all great;

No fats, it is a questionable concept: with the right doses and the right indications, perhaps from a nutritionist, it would also be possible to eat gorgonzola from time to time. even butter;

Let's clarify: the yolk "does not bring cholesterol", because cholesterol is an organic molecule present in all of us. If anything, egg yolks and other foods can cause it to rise but that's another matter to discuss with your doctor. For heaven's sake: on cholesterol and diabetes no one goes on their own terms;

Light foods: ambiguous. It is one thing to opt for a cheese - for example - with a reduced percentage of fat, another is to opt for a product with declared "zero calories". Zero calories means no sucrose, but yes sweetener: the sweetener is an element that our body does not recognize and does not know where to place and how to dispose of. So maybe sugar is better with the right recommendations, or alternatives like agave syrup.

There is no single metabolism : if two people are of the same age, weight and height, the same diet does not necessarily work for both. Or that it leads to the same result.

Cortisol is a very serious matter: if we have put the flea in your ear (positive or negative), please discuss it with a specialist. It could do more than "reduce stress" and sleep better!

I greet you, with all the pounds that I have lost and regained over the years, and with all the scars of every type of diet of creation, which failed and fell back on me with a recoil effect. But at the dawn of 33, I learned the lesson.

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10 best foods which help you for weight loss

 

Introduction

Food is main ingredient in weight loss.it play a major role in weight loss.ln this article, I will introduce 10 ways to lose weight in a healthy way.

1. Milk, yogurt and cheese

Dairy feeds many myths online. In fact, milk is known for its benefits to the body, just like yogurt and cheese. A 2016 analysis of 33 studies links taking calcium supplements to weight loss in people with a normal body mass index (BMI). And no lite version needed. A 2016 study of 18,438 middle-aged women found a decreased risk of long-term obesity by consuming high-fat dairy products , without any low-fat products. One hypothesis: fat fills and satiates longer.

2.Oats and barley

Let's get this straight: carbs are healthy as long as they're the right kinds. In fact, they are among the fat-burning foods to add to your diet as soon as you wake up. A 2016 study, published in the Journal of the American College of Nutrition , states that people who ate instant oatmeal for breakfast consumed fewer calories during the day than those who opted for ready-to-eat cereal.

Whole grains satiate and prevent excess. Barley, in particular, slowly raises blood sugar levels , helping to stave off blood sugar spikes and its after-effects of feeling hungry after meals, according to a 2016 study from Lund University (Sweden). . Complete with this blood sugar information that could save your life.

3.Tomatoes

18 calories per 100 g. Tasty and rich in lycopene, tomatoes are also beneficial when cooked. According to recent studies, cooked tomatoes have an effect comparable to that of statins in patients with high cholesterol problems or high blood pressure. This is thanks to lycopene, a compound that gives ripe tomatoes their bright red color and is considered a powerful antioxidant.

4.Green tea

If you have a habit of drinking coffee, it's time to switch to green tea. Whether you drink coffee at home or buy a cup at a cafe, coffee is more expensive than green tea.Some talk about the results achieved, others talk about the futility of the drink, especially in this respect. But, as the wise people say, don't believe it, check it out. What's more, it doesn't require much effort, and from a chemical point of view it has everything you need for weight loss in tea. Therefore, the polyphenols contained increase heat transfer due to fat storage treatment. Green tea also helps control appetite and manage hunger by lowering blood sugar levels.

5.apple

Eating  an apple in the morning will give you a carb -based energy boost that will make you as energized as if you had coffee. Apples have the advantage of being easy to eat instead of when you want to eat something sweet.Studies have shown that people who ate an apple before a meal had significantly fewer calories than those who ate another snack.

6. Beans, legumes and beans

They   are  rich in fiber and protein  . This means that just a bowl of cooked beans, legumes or pulses will keep you perfect for extended periods of time. It also has very little fat and no cholesterol.Also, they are packed with iron, magnesium, potassium and folic acid. Because these foods have a low glycemic index, they won't raise your blood sugar levels significantly.

A 2016 study published in The American Journal of Clinical Nutrition found that consuming about 3 cups of pulses daily could reduce weight by 3 pounds per day. Conclusions were made after a systematic review and meta-analysis of all available clinical trials on the effects of eating pulse.

7.Whole Eggs

Eggs contain a lot of protein and healthy fats. It is not only rich in nutrients, but also has a feeling of fullness compared to its volume, so it is good to eat at breakfast. When dieting, yolks, which are relatively higher in calories than the whites, are often not eaten, but eating only the whites can lead to nutritional imbalance. 

A study of 30 overweight women found that eating eggs instead of bagels for breakfast increased satiety (satiation) and made participants eat less over the next 36 hours.Another eight-week study found that eating eggs for breakfast increased weight loss on a calorie-restricted diet compared to bagels.

8. Green leafy vegetables

Salads made with green leafy vegetables such as kale, spinach, and chard are great for dieting. These green leafy vegetables are low in calories and carbohydrates, but high in fiber.

Making a hearty salad on a large plate with these vegetables will make you feel like you've been eating right, but not consuming extra calories. Studies have shown that low-calorie but nutrient-enriched foods, such as green leafy vegetables, lead to fewer calories in dieters.

9.Salmon

Fatty fish are very healthy. Salmon contains high-quality proteins, healthy fats, omega-3 fatty acids and many important nutrients. They also provide the body with the iodine it needs. Iodine is particularly important for the thyroid, which controls metabolism.

In addition to salmon, the occasional consumption of trout, mackerel, herring or other high-fat fish is also recommended – all of which ensure a long-lasting feeling of satiety despite the low calorie count.

10.Nuts

Nuts are rich in mono and polyunsaturated fatty acids, could help with weight loss and have many positive effects on our health.  Many varieties also contain a good dose of fiber.

Since the nuts are usually not chopped up finely enough when chewed, they contain significantly fewer calories than stated on the package. Of course, that doesn't mean that you shouldn't chew them well, but these new scientific results are always exciting.

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apply these 10 secret techniques to lose belly fat

 

Introduction

How to get rid on   belly fat  is  a hot topic. As the weather gets warmer and clothes get thinner, interest in 'how to get rid of body fat quickly' is growing, and 'It's Not That', an American food and nutrition information magazine, introduces 9 ways to burn body fat quickly with a little change. is becoming a hot topic.

1. Choose comfortable, well-fitting clothes

Lose belly thanks to your clothes? Who would've believed that ? It's really about choosing clothes that fit you, rather than pants or skirts that are too tight at the waist, which compress your intestinal wall and internal organs. With key digestive discomfort and bloating. Also, favor clothes in which you feel good, or stretch textiles. You will undoubtedly avoid untimely swelling of your belly at the end of the day!

2.Adopt good posture

A very simple trick but which, nevertheless, has its effect! Relearn how to hold yourself correctly, stomach tucked in, shoulders back and head straight. Small additional reflex: contract your abdominals regularly, throughout the day. The muscles will naturally tone up and you will undoubtedly lose belly fat, without – great – effort!

3. Weight Utilization Exercises

There are exercises such as lunges, squats, mountain climbers, and push-ups. It is an exercise that uses only your own body weight without any exercise equipment. As it takes a lot of strength, the effect of exercise is also certain.

Squats and lunges tone your legs and buttocks, push-ups help build chest and arm muscles, and planks and mountain climbers build your abs. Do 3 sets of 10 reps as a base, and to burn calories more effectively, rest between sets should not exceed 20-30 seconds.

4. Walking

in the neighborhood It is good to burn calories while taking a walk in the neighborhood after dinner. Rather than taking a leisurely walk, moving your body to the point where you're short of breath or sweat can help. However, excessive nighttime exercise, which can interfere with sleep, should be avoided.

5. Reduce Stress

By building in daily rest you help your body to reduce the production of cortisol. That gives your blood flow, digestion and metabolism the chance to normalize.

This prevents the formation of belly fat (8). Try to include a daily rest and make sure that you take a slow, deep breath every now and then. Find a fun hobby or activity that will help you relax.

6. Try to move daily

Research shows that daily (even low-threshold) exercise can provide a health benefit (10).

Your circulation, lung function and digestion benefit from it and it is also ideal for relaxing. This also benefits the reduction of belly fat. So leave the car parked more often and enjoy the fresh air.

7. Drink plenty of water

An age-old proven advice; drink 1.5-2 liters of water per day. Sufficient water ensures a healthy fluid balance and the ability to properly dispose of any waste .

The stomach, intestines, liver and kidneys improve considerably if you drink enough water. That helps against bloating and the formation of belly fat.

8.Swim

To lose belly, a sports activity is essential. Swimming is particularly beneficial for redefining the silhouette, because it uses all the muscles – more specifically the abdominal strap, to keep the trunk straight. Front crawl and back crawl are thus the perfect allies for a flat and toned stomach. Also, to lose belly quickly, all you have to do is put on your bathing suit and head to the pool!

9.Avoid added sugars

As we saw earlier, products with added sugar cause belly fat by overloading your liver with fructose. If you want to prevent (more) belly fat, it is best not to eat products with added sugar.

Read the ingredients list carefully for sugar and also avoid products that contain dextrose, maltodextrin and glucose-fructose syrup. That is also sugar.

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Why most diet fail

 

Introduction

Today we want to analyze the possible reasons why your weight loss diets keep failing. According to a survey by SEEDO (Spanish Society for the Study of Obesity) , 81% of Spaniards fail their weight loss diet.

To lose weight, you need to identify the obstacles that keep you from dieting and look for solutions. 

Why most diet fail ?

Gene  expression changes  may  explain why many  diet  fail. Dieting increases stress  sensitivity  and  makes us seek out  high-fat and high- calories  foods.
Bale  says that dieting is difficult  because your brain is working against  you.

Diets don't help you change the way you live

You will understand,  a weight loss diet is not viable  for a lifetime! A food restriction is only possible in the short term. In addition, there is a good chance that a yoyo effect will occur.

Adopting a  healthy diet  rather than a diet is always more beneficial to your lifestyle. To do this, you just need to provide the essential needs for your body. This involves eating well without exceeding daily expenses. Specifically, you should eat foods containing protein, carbohydrates, fats, and fiber in moderation. So, no need to torture your body with drastic diets. The only way to change your way of life is to eat healthy and balanced foods.

3 reasons  why diet fail

1. I am on a high-protein, low-carbohydrate diet.

It is very likely that you are on a high- protein, low-carb diet called the emperor diet  . Doing this will help you lose weight, but a lot of that is due to water escaping. In the first few days of starting a diet, you will be  going to and from the bathroom very often. When carbohydrates are scarce, the body breaks down  glycogen to obtain glucose .

 The problem is that 3 kg of water  is bound to 1 kg of glycogen . When you consume a certain amount of carbohydrates, the body stores water again and the weight returns.
The emperor diet  reduces calorie intake . When it comes to carbohydrates , many people think of processed foods that are high in calories and contain corn fructose , such as cookies and cakes  .

  However, a diet that excludes all carbohydrates cannot be sustained for long. This is because glucose is an essential fuel for the brain  and body . The countermeasure is to eat whole grains  such as  brown rice and whole wheat , as well as  lentils, chickpeas, and black beans, which provide  good carbohydrates .

2. I feel depressed because I can't eat my favorite food

Most diets remove something from  the diet and forbid it. They tell you to forget your favorite  pizza or  pasta .You feel depressed and miserable as you struggle through the diet of deprivation . When you get tired of so many bans , you don't want to go any further.

 But there is no reason to suffer so much. Life is to enjoy and enjoy, and this includes food. The countermeasure is to eat a  healthier version of your favorite food .These include veggie burgers, pizzas made with fat-free cheese and soybean sausages, and pasta made with  brown rice rather than white flour  .

  

3. Not getting enough fiber

One of the most important and sustainable factors in maintaining weight loss is  fiber intake . It is low in calories and  gives you a feeling of fullness , which prevents the brain from sending signals that you are hungry.

 Fiber stabilizes blood sugar levels by  slowing the release of glucose . It also has a brushing effect that cleans the fat and debris in the intestines.Fiber is not found in animal foods at all and  is abundant in plant foods . Whole grains, legumes, and vegetables mentioned above  are typical examples. Adding crushed  flaxseed to smoothies or soups, or eating an apple daily can also help.

 

how diets lead to success

Set goals and control them

In order for a diet to be successful in the long term, concrete goals must be defined. The goal definition also includes a time frame by when the goal is to be achieved. Put these goals in writing! At the envisaged point in time, it should be checked whether the goals have been achieved. If not, it must be determined why this could be.

Write yourself a nutrition plan

Only the targeted approach to a diet is usually effective. Without a plan, you don't know what to look for. A nutritional plan should include when - how much - of what should be consumed. This is important to ensure the body is getting all the essential nutrients.

Keep a food diary

Only with the help of a food diary is it possible for you or the nutritionist to understand what the diet was like. Using the nutrition diary, a comparison can be made with the nutrition plan and any discrepancies can be identified. You can find an example of a food diary here: Free food diary as a PDF download

Write shopping lists

The diet starts with shopping. When shopping without a grocery list, chances are some groceries will end up in the cart that aren't diet compliant. So plan ahead when shopping.

Don't go shopping when you're hungry

If you shop hungry, you prefer high-calorie foods. This is easy to explain in terms of nutritional psychology. At this moment, the body has an energy requirement that it wants to cover. The body is most likely to get this energy from calorie-containing foods. So you should only go shopping when you are well fed.

 

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The Lazy Man's Guide To WEIGHT LOSS

 

Introduction

A study by Inserm (Institute of Health and Medical Research) reveals that in France, seven out of ten women and one out of two men would like to lose weight. If the desire is there, the difficulty of putting this in place is great. Regime ? And what diet? A sport but what sport? Food supplements ? We answer you! 

What diet to do to lose weight fast? 

To lose weight quickly, it is important not to fall into drastic diets based on cabbage soup at every meal or fasting.
First you can obviously start with a simple thing: reduce the quantities! Then, you can remove from your diet everything that makes you fat: sugary drinks, alcohol, sugar and proceed gradually to a food rebalancing.

If you are having difficulty operating this dietary rebalancing yourself, you can absolutely turn to 100% natural aids:

Satisfying food supplements for heavy eaters   

Fat sensors if you are used to consuming high calorie meals   

Draining food supplements to fight against water retention  

For those who want to diet (very) seriously, we advise you to make an appointment with a nutritionist who will be able to give you the best advice according to your needs and your cravings! 

count calories

Another particularly effective tip for losing weight quickly and permanently is counting calories. Fat loss requires a calorie deficit. So, if you eat about 300 - 500 calories less every day than you consume per day, you will lose weight. To do this, you need to record your total daily calorie consumption and know how many calories you are taking in . In our article on " low calorie foods " you will find a lot of useful information about the calorie content of foods, as well as a formula for calculating your calorie consumption.

Sports & physical activity

Want to lose weight fast? Sport and physical exercise should therefore not be neglected in your daily life. If you're barely moving, you're not using a lot of energy and you can't enjoy high metabolic activation. After all, fat is nothing more than a store of energy that we expend when we lose weight. The wish so often expressed to "lose weight quickly without sport" is not so easy to achieve, since losing weight quickly only works optimally through sport.

An active daily life and the practice of a sport two to three times a week are already enough to increase your calorie consumption. To bring more movement into your daily life, you can, for example, walk short distances, use the stairs instead of the elevator, and use the bicycle instead of the car. And you can also burn a lot of calories doing housework and gardening.

To lose weight quickly… Chew!

To lose weight quickly, it is essential to eat consciously, by slowing down the pace of the meal, and by focusing on what you eat, advises Alexia Mouyal. Eliminate all the distractions you may have during your meals (television, phone call to a friend, series on the computer…), and take this time just for you, in peace.

The specialist reminds us that we must also chew food slowly: "eating (too) quickly contributes to stress and weight gain. It is not a question of being in slow motion, but of really regaining control. When we let's eat slowly, we eat less, take the test, you'll be surprised!" , she says.

Lose weight without exercise?

No diet can be practiced without regular physical activity. Regular physical activity is essential because it contributes to stabilizing the weight and allows the muscle mass to be distributed harmoniously in order to lead to a modification of the silhouette. The World Health Organization recommends practicing 2 to 3 sessions of approximately 30 to 40 minutes of sport each week. It can be gymnastic exercises, walking, jogging, swimming, cycling, etc. The key is to practice physical activity on a regular and especially progressive basis.

Breakfast Habit: Eat 30g of protein for breakfast

Many of you may have heard that eating breakfast doesn't make you fat, but you need a high-protein breakfast to lose weight. A 2015 study by the University of Missouri found that women who ate a breakfast containing 30 to 39 grams of protein felt less hungry in the afternoon than women who ate a meal containing only 3 grams of protein. 30g of protein is enough for a cup of Greek yogurt sprinkled with almond slices or an omelette with cheese, vegetables and three eggs.

Exercise Habit: Do strength training

 Increasing muscle mass also increases your non-exercise metabolic rate and calories burned. On the other hand, aerobic exercise burns a lot of calories during exercise, but when you stop exercising, you stop burning calories as well. And it doesn't even increase muscle mass. A 2015 Harvard Health School study found that strength training had better results than aerobic exercise, especially when it comes to removing belly fat.

Sleeping Habits: Go to bed immediately after taking a bath 

Your bedtime habits also affect what and how you eat during the day. In one sleep study, for example, adults who slept an average of 4.5 hours ate almost twice as much fat as those who slept 8.5 hours. Less sleep reduces endocannabinoid levels in the brain by up to 33 percent, prompting you to eat more snacks. So instead of watching TV at night or turning on your iPad, which emits blue light that affects your melatonin levels, take a shower. According to Chicago-based behavioral sleep expert Lisa Medalley, a hot shower causes your blood vessels to dilate and release a lot of heat, causing your body temperature to drop. When the body temperature drops, melatonin is secreted, which naturally causes drowsiness.

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Warning: These 9 Mistakes Will Destroy Your WEIGHT LOSS

 

Introduction

We all know the stakes of a surplus of weight on our health and our well-being. This is probably what motivates our interest in wanting to lose extra pounds. But you still have to do it the right way! To help you, we explain how to avoid the most common mistakes.

1. Focus on the balance

Certainly, a bathroom scale is useful for evaluating your progress in terms of weight loss. However, the weight displayed can fluctuate depending on several factors (muscle/fat distribution, physical activity, diet, hormonal variations, etc.).

This is why it is essential to bet on other indicators based on physical results, and not quantitative, as well as on the general well-being felt. Measuring your waistline and comparing how different sized clothes fit your body helps to visualize the “before” and the “after”.

2.You are not aware of what you eat

Many people say they eat healthy, and eat in moderation , but actually have no idea what they're eating, how much they're eating, or when they're eating.

It's a proven fact that those who keep track of what they eat, and how much they eat, are far more likely to succeed than those who don't have this awareness.

For example, keep a diary. Write down what you eat, how much you eat, and when you eat it. Keep this as complete as possible so that you can read it again. For example, in cases where you do not achieve results for a few weeks.

3. You're still drinking sugary drinks

Sugary drinks are the most underrated parts of our diet. Sugary drinks are real fatteners, even if it says 'light' or 'healthy'. Besides a lot of sugar, these drinks are also very high in calories, but they are empty calories. It doesn't help your body at all, and it just makes you fatter.

This warning does not only apply to the well-known sugary drinks such as cola and Fanta, but also to 'healthy' drinks such as fruit juices. It also contains a lot of sugar. A single glass of fruit juice can contain the same amount of sugars as a few pieces of fruit. Then give preference to the fruit. Even then you get the sugars, but at least in the pure form. Including fiber, vitamins and minerals.

4. You Starved Yourself Too Long

If you follow a real diet, rather than a changed lifestyle, it is wise not to follow this for too long. If you have been working for a few months, but the needle of the scale keeps on showing the same number, it is wise to take a break. Increase your intake by a few hundred kilocalories, sleep more, exercise more, and focus on maintaining your current weight and fat percentage and building some muscle mass. Aim to maintain this break for 2 months before starting your diet again.

5. You're Not Drinking Enough Water

Water is vital for your body, that is clear by now. But water can also help you lose weight. Did you know that if you drink a glass of water half an hour before a meal, you are less likely to overeat? A study has shown that people who used this trick lost an average of 44% more weight than those who didn't use this trick.

Always keep a bottle of water with you. Not only for thirst and for hydrating your body, but also to take a sip when your stomach starts to rumble a bit. Water fills the stomach and contains no calories. A great alternative to (temporarily) satisfy your hunger.

6. Wanting to lose weight too quickly

When you want to lose weight in a healthy and safe way, you have to know how to give time to time. Be realistic! By aiming for a gradual loss of about two pounds per week, you'll be more likely to stay motivated and maintain your ideal weight over the long term.

Also, remember that making regular physical activity part of your routine (30 minutes a day, if possible) is just as important as changing your eating habits. But either way, the key to success is patience and respecting your natural rhythm.

7. Eating too little protein and fiber

To lose weight only lettuce leaves and cucumber slices are allowed? Nonsense! Our body needs nutrients to function properly - even when dieting. In addition, you should be able to keep up the diet permanently.

Protein are essential to enable muscle building. Fiber is healthy, promotes digestion and keeps you full for longer! The latter is important in order not to put the body in a constant state of hunger and to protect oneself from all kinds of temptations. Fiber also causes the blood sugar level to rise only slowly, which prevents ravenous appetite attacks.

8. keep fast even if You are hungry

Most people fast, skip meals, or eat very little to lose weight. In fact, insufficient eating or starving causes a deficiency in body functions and worsens metabolism, which is an action that should not be done when losing weight. It is a proven fact that if you divide your meals into 5-6 meals a day, your metabolism will be  activated throughout the day, which will help you burn more fat.

Also, frequent skipping meals can make losing weight more difficult over time with a slow metabolism and lead to weight gain.

9. You sleep too little

Not all weight loss mistakes have to do with food. The rest of your lifestyle is also very important if you want to lose weight! Especially the effect of a good night's sleep is often underestimated.

If you don't sleep enough, it causes a lack of energy during the day. Your body tries to eliminate that by eating more. This means that you will have extra appetite, especially for sugars, and therefore often unconsciously eat more. In addition, your self-discipline decreases when you are tired. Not a good combination!

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Top 10 biggest myths about weight loss that some people believe

 

Top 10 biggest myths about weight loss that some people believe.

1. Losing weight is impossible

It's hard, of course, just ask anyone who's tried it, but not impossible. The key is to put yourself in the hands of a reliable medical team that carries out a complete nutritional advice plan that goes far beyond the prescription of a simple diet. A comprehensive concept like that of the Lajo Plaza Medical Center that ranges from the patient's habits to the analysis of their anthropometric data. 

 2.All calories are equal

Your body doesn't process all foods the same way. And how quickly your body digests something can affect blood sugar levels, insulin levels, and fat storage. For example: 100 calories of cake versus 100 calories of carrots. While the number of calories is the same, pie is made up of processed carbs, while carrots are higher in nutrients and fiber. The difference is important because the body digests the cake faster . Glucose flows through your body, blood sugar and insulin levels are influenced and fat deposits can be promoted.

3.Supplements help in weight loss

Supplements are the safest way to lose weight. This is one of the most common and biggest lies about weight loss. If you want to lose weight and stay healthy, stay away from all those supplements that promise to melt fat and reduce fat! They can be risky and cause health problems in the future. It is best to focus on your diet and get active.

4.Fasting for lose weight

Typically, experts advise those trying to lose weight to aim for a calorie deficit, i.e. to consume fewer calories than they burn through exercise. However, you don't need to drastically reduce your calorie intake to see results. Conversely, excessive calorie restriction can slow down metabolism , reduce muscle mass and destroy intestinal flora . In addition, the risk of the so-called "yo-yo effect" increases, ie the weight fluctuations of those who lose weight and then regain it as soon as the diet ends (in addition, these weight fluctuations can drastically affect heart health). Finally, if you don't eat enough, you deprive your body of the energy and nutrients it needs to function properly.

Most experts recommend losing 500 grams / 1 kilogram of weight per week maximum for weight loss that is truly lasting. You can achieve this by cutting around 500 calories from your daily food intake (so if you are currently consuming around 2,000 calories a day, you should switch to a daily intake of 1,500 calories). To make this step easier, give priority to foods that are high in protein and fiber, which increase the sense of satiety and have a reduced calorie intake.

5.Exercising on empty stomach

Although it is true that changing eating habits and increasing exercise will lose weight, it is not that simple. There are other factors such as genetics, the environment, the emotional state, stress or the reaction of each organism to certain foods, which also have an influence. Much research indicates that the common belief that "counting calories" is enough to lose weight is false. Comprehensive attention must be paid to the composition of a person's diet and how calories affect hormones and metabolism.

6. fat will make you fat.

Yes and no. Fats provide more energy than carbohydrates and proteins, but they are indispensable because they provide vital fatty acids that are needed for various metabolic processes. Quality and quantity are decisive. High-quality fats include unsaturated fatty acids, obtained for example from olive oil, avocado, rapeseed oil and walnuts. Also included are the essential omega 3 fatty acids found in flaxseed, nut and soybean oil, and fish such as salmon, mackerel and herring. 

7.Carbohydrates make you gain weight

In the age of keto, carbs have fallen out of favor. But there is room for them in a healthy and balanced diet, mainly because they are a crucial source of energy for the body . Many carbohydrate-rich foods also contain dietary fiber , which is important for digestion and intestinal health .

However, foods made with refined carbohydrates (such as white flour) tend to contain more sugar and less fiber , which can spike your blood sugar levels and keep you from feeling full for a long time, which could lead to overeating (unless you combine them with high-protein and high-fiber foods to balance things out.)

8. Fast food is always fattening

Afternoon snacks are one of life's greatest pleasures and you don't have to give them up just because you're trying to lose weight. As long as the number of calories at the end of the day is right, you can definitely indulge in some healthy snacks as part of a weight loss meal plan.

In general, choose a snack rich in fiber and protein with high satiating power, and low in added sugar ,saturated fat and sodium  . This way you can be sure that the snack will satisfy you enough (thus avoiding overeating) and that it is rich in nutrients. Try a handful of nuts with cheese or fruit, or vegetable sticks dipped in hummus or guacamole.

That said, if you're always hungry and snacks aren't helping, it could be a sign that you're not eating enough at meal times or your meals aren't balanced. Check what you put on your plate to make sure you reach your goals.

9.You can burn fat using weight loss bands

Research shows that training a specific muscle increases blood flow and lipolysis  in that area, but the effects are negligible .workout burns calories and promotes muscle growth, which aids in fat burning, but covering the affected body parts with a band or something has no significant effect.

The reduction of the level of fats occurs in a more complex way and at the level of the whole body , not of a single part. As already explained above, it is necessary to create a situation of calorie deficit, through the combination of diet (generally understood as a daily diet) and training. It remains true that in some parts of the body fat loss is faster than others, but it all has to happen globally.

10. Weight loss stops while eating at night

You can become addicted to overeating during the day and not eat anything at night and you will gain weight. You can also starve yourself during the day and eat all night and still gain weight. Balance is key here. If your body is telling you it's hungry, you may need to listen. The truth is that if you don't exercise, overeating will cause you to gain weight; whatever time of day you eat. Whenever I am hungry at night, I try to choose what is natural in nature, as I usually do for other meals during the day. Something like fruits, veggies, or even a fruit smoothie. Whenever I feel like ice cream or something sweet, I allow myself to eat it and not feel guilty. Many overweight people live with guilt and shame. However, I allow myself to be a little CUTE.

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Know the weight loss process

 

Introduction

There is a process in losing weight. Weight loss refers to the process termed as reducing body fat mass. Everything that a person needs to do to generate a general weight loss that can also be achieved through the reduction of body water and loss of muscle mass, for example. This implies changing habits, adopting a balanced diet and a series of daily adjustments in everyday life.

What is the process of losing weight?

 It actually starts with some sort of calculation. You look at your energy consumption and your energy intake. If these are equal, you will be stable in weight. If you take in more energy than you expend, you will gain weight and if you take in less energy than you expend, you will lose weight. Energy consumption differs per person. This has to do with height, weight and many other factors. Energy consumption is not only the movements you make, but also keeping your body alive takes a lot of energy. So the myth that you don't use anything after 8 p.m. is therefore not true. Your body is constantly busy!

How Long Does It Take to Lose Weight?

Whether you want to lose weight for a special occasion, or simply to improve your health and image, losing weight is a common goal. To set realistic goals, though, you may want to learn what healthy weight loss is.

Below are the factors that affect how long it may take to lose weight.

Calories deficit

Gender

Age
Sleep
Exercise

Diet.

Which part of the body loses weight first?

So where you lose weight first depends on your genetics, gender, hormones, stress,... . A man will generally lose weight on his stomach first, while a woman will usually lose weight on her hips and buttocks first.

How does fat  comes into   body ?

Food is only one possible source of fat. In fact, most essential fats are made by the body itself. Exceptions are the important fatty acids linoleic acid and alpha-linolenic acid as well as the three fat-soluble vitamins A, E and K. We have to get these from food. Linoleic acid is found in sunflower oil, for example, and alpha-linolenic acid in walnuts, linseed, rapeseed and soybeans. Whole grain cereals and various types of vegetables cover the vitamin requirement.

How does fat leave the body?

There are major respiratory components of fat metabolism. Contrary to what some people believe, the lungs are the main organ used to remove fat from the body. Body fat does not turn into muscle and does not leave the body through the colon. In the process of energy conversion, fat leaves the body as CO2 or H20O in the form of urine, sweat and exhalation when you exhale.

Does drinking water help lose weight ?

Water can be very helpful in losing weight. It's 100% calorie-free, helps you burn more calories, and can even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary drinks with water.

Eat proteins, healthy fats, and vegetables

Protein

Introducing adequate amounts of protein is essential to help preserve your well-being and muscle mass while losing weight .

Research suggests that getting enough protein can improve metabolic risk factors , appetite, and body weight .

Healthy fats

Don't be afraid to eat healthy fats .

To lose weight , your body needs healthy fats, no matter what diet you choose. Extra virgin olive oil and coconut or avocado oil are great choices to include in your meals.

vegetables

If you want to lose weight , don't be afraid to include lots of low-carb or green leafy vegetables on your plate.

They are packed with nutrients and you can eat plenty of them without significantly increasing calories and carbohydrates.

Exercise to lose weight

Exercise also plays an important role in desired weight loss. Then choose something you like so that it is easy for you to stick with it. 

Doing something reluctantly only works in the short term. Make sure you can sustain an exercise for a long time. That is, opt for a slightly lighter variant that you can sustain for a long time instead of a heavy exercise that can only be sustained for a short time, and ensure that your breathing and heart rate are increased. You will eventually end up in your fat burning process.

How can I lose my stomach fat?

The formation of fat in the abdominal and uterine area greatly restricts the ability to move in daily life. Especially the swelling and excessive fat of the uterus has the effect of putting a great burden on our body. Fat in the belly area also triggers diseases such as coronary artery disease, heart attacks, diabetes and cholesterol. 
At the beginning of ways to melt belly fat, you first choose the food that is most suitable for you, and in the long run, you choose a healthy and sustainable diet plan. 

Does fat come out in urine?

When our body uses fat for fuel, the byproduct of fat metabolism come out from urine.

Chyluria. Chyluria is a condition that occurs when lymphatic fluid from the intestines drains into the kidneys. In addition to an oily appearance, your urine may also have a milky white color. This is due to the presence of fats and proteins in the lymph fluid.

What are the signs of fat burning?

Your are not hungry all the time.

Your sense of well-being improves.

Your clothes fit you differently.

You notice some muscle definition.

Your measurements change.

Your chronic pain is improving.

You go to the toilet more or less often.

Your blood pressure drops.

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