How To Lose Weight Fast

Whatever the latest diet or exercise trend, whatever bullshit lines the personal trainer at the gym is feeding you, and whatever the latest scientific research is telling us, losing weight revolves around one factor and only one… CALORIES. Consume more than your body burns in day, whether through your natural basal metabolic rate, your day to day activities or exercise and you will gain weight. This is known as a calorie surplus. Burn more than you consume and you will lose weight. A calorie deficit. It really is as simple as that.

The more significant gulf between energy consumed and energy used you are capable of generating, the more quickly you will lose weight. Whilst the component parts of the equation are simple, the way you go about solving it is a little more complicated, particularly if it is to be sustainable. It’s very easy to tell yourself to eat less and be more active, but a lot harder to actually do it consistently for long enough to see results.

There are of course lots of ways in which you can manipulate both your diet and exercise regime in order to give yourself the best opportunity to both lose weight and then maintain those losses as part of a healthy lifestyle.

The Why?

You can’t help but be aware of the health risks associated with being overweight. Whether it be online, on the TV or in magazines and newspapers, the information is everywhere. As a society we have become increasingly concerned with healthy living and in particular diet and exercise. And rightly so. These areas represent an enormous challenge to millions of people all over the world.

Excess weight, and in particular, obesity, negatively impacts almost every facet of health. As well as the widely known increases in the risk of life altering and deadly diseases such as diabetes, heart disease and cancers, your reproductive and respiratory functioning, memory and mood can also be severely compromised.

I think the motivation for achieving and maintaining a healthy weight are pretty clear.

The How?

This is where we get back to that all important important equation:

Calories consumed – Calories burned = Energy balance

Negative energy balance = calorie deficit = weight loss

Positive energy balance = calorie surplus = weight gain

The two easiest ways to influence your energy balance? Diet and exercise!!

Diet:

There should be little surprise that what you eat (and drink) and how much of it you eat (and drink) determines your calorie intake for a period of time. Consequently, one of the simplest ways in which you can alter your energy balance is by consuming fewer calories. Over an extended period of time, provided the adjustments are significant enough to create an energy deficit, you should lose weight.

Eating less than your body is used to all of a sudden, unfortunately, is easier said than done. There are, however, a few strategies you can implement in order to give you the best chance of success.

  • Ditch the sugar:

Sugar is the devil. It is addictive. Eat more of it than you can burn off and your body stores it as… FAT! Excess fructose (sugar) in your blood causes elevated insulin levels. This prevents the body from accessing stores of fat for its energy demands and results in the brain telling you that you are hungry.

Moreover, sugar also causes leptin resistance. Leptin is a hormone which helps us release fat from stores to be used as energy. Ergo it tells the brain that we have enough energy supplies and we don’t need to eat. Increased levels of fructose in the blood raises the level of triglycerides, which block the transmission of leptin from the blood to the brain. The brain thinks the body is starving and tells us to eat more than our energy demands require. Thus we gain weight.

Sugar has also been shown to have very little effect on our feeling of fullness relative to the number of calories being consumed. That my friends is a slippery slope. One which isn’t going to help anyone lose weight, nevermind lose it quickly.

See, I told you sugar was the devil!

The good news is, the less sugary foods you consume, the less your brain craves them and the less you eat. All YOU need to do is break the cycle.

Here are a few top tips to help you cut back your daily sugar intake:

  1. Avoid drinking calories. That means fruit juices as well as the more obvious sodas.
  2. Reach for an apple rather than the candy. Whilst fruit obviously contains sugar, your body responds very differently to fructose in comparison to heavily processed, sucrose rich foods. Fruit can also be a great way of satisfying any cravings for sweet foods you may have without the drawbacks of regular chocolate binges.
  3. Avoid pre packaged ‘convenience’ type foods which are often high in added sugar. The best way of knowing exactly what you’re putting in your body is by making your meals from scratch as much as possible.
  • Up the protein, fat and veggies:

When it comes to losing weight, protein is king. Studies have demonstrated that protein may boost the metabolism by up to 100 calories per day. That’s energy you’re burning simply sitting on the sofa twiddling your thumbs.

What’s more, high protein diets have also been proven to reduce cravings and make you feel fuller for longer. All of which are going to help you achieve the all important calorie deficit required for meaningful weight loss.

Low carbohydrate vegetables (normally the green ones), like broccoli, spinach, lettuce, cucumber (you get the idea) are a great way of filling out your meals without adding excess calories. Vegetables have a high fibre content which means they not only provide volume but also take longer to digest meaning you stay fuller for longer. They also provide you with some really important vitamins and minerals which will help keep your immune system in tip top shape. It’s a win all round really.

Whatever you do, don’t neglect fat. This is probably one of the most counterintuitive aspects of weight loss nutrition. Eating foods high in fat surely makes you fat? Provided you’re consuming the right kinds of fat (unsaturated and naturally occurring) rather than those found in heavily processed foods then they are a hugely important part of a balanced healthy diet and can help you lose weight.

By upping your fat intake in relation to your carbohydrate intake you can create an environment in which fat loss is actually more optimal. As already discussed, our consumption of carbohydrates releases insulin. The more carbs you eat, the more insulin your body produces and the harder it is for your body to access fat stores for energy purposes. Therefore, by replacing some of the calories you consume through carbohydrates with fat, you will reduce your insulin levels which will in turn make it easier for your body to access fat stores for energy at the same time as allowing fat to enter and fuel your muscles. Winning!

All low fat diets do is reduce your body’s capacity to burn fat and increase its ability to burn carbohydrates. Hormones such as adiponectin, which help boost your metabolism and break down fat cells are also inhibited.

Foods high in fat are also much better than those high in carbohydrates at making you feel full for longer. When the fat you eat enters the small intestine it releases hormones including cholecystokinin and peptide tyrosine tyrosine, which both play a major role in the regulation of your appetite. The more full you feel after eating, the less inclined you will be to dip into the snack cupboard or go for seconds, all of which is going to help you consume fewer calories in the long run!

As with anything in life, moderation is the key. Foods high in fat are calorie dense. So whilst upping your intake in replacement of carbohydrates is definitely a good idea if you want to lose weight, if you don’t take care of the all important energy balance then you won’t see the changes you want to.

Cutting carbs from your diet all together is simply not sustainable. They are after all the most prolific source of energy for our bodies. There are, however, some sources of carbohydrate which will make it much easier for you to lose weight than others. Complex carbohydrates, such as those found in foods like oats, beans, brown rice, quinoa and lentils take much longer for your body to breakdown than simple sugary carbs. Whilst all carbs are eventually broken down into glucose, the longer this process takes, the longer you will feel full and the more nutrients your body will absorb from what you eat.

Feeling fuller for longer means you’re more likely to eat fewer calories and thus more likely to achieve that all important calorie deficit.

  • Fuel regularly:

One of the most common mistakes people make when they are looking to lose weight quickly is to adopt a very low calorie diet. Whilst this will obviously achieve the negative energy balance required, there are some significant disadvantages to such a strategy.

Your metabolism goes up for two to three hours after any meal as a result of the extra metabolic processes required to digest food and absorb its nutrients. Consequently, the less you eat the slower your metabolism becomes.

Your body has a tendency to treat huge reductions in calorie intake as a period of food scarcity (that’s evolution for you). As a result your body becomes more efficient at performing the basic functions which keep you alive and thus you burn less energy and your metabolism slows.

Moreover, you hold on to more fat in order to increase your chances of survival. Even worse, as muscle takes more energy to support than fat, your body will break it down before it breaks down it’s stores of fat.

Eating regularly and ensuring your body never enters this survival mode will help to keep your metabolism ticking along at an optimal level.

  • Drink more water:

Drinking more water can help you lose weight in a number of different ways. Most fundamentally, it increases the number of calories that you burn at rest. In fact, energy expenditure has been shown to increase by up to 30% within 10 minutes of drinking water.

Are you hungry or just thirsty? You would be surprised at the number of occasions when you feel hungry but are actually just dehydrated. Next time you feel the urge to eat, have a drink of water and see if it satisfies your ‘hunger’. The signals from our brain which tell us if we are hungry or thirsty can get a little confused, which means we have tendency to eat when we actually need to drink.

As water is completely free of calories, making sure we are suitably hydrated before we resort to grabbing a snack is a great way of reducing excess calorie intake and finding the negative energy balance which is so fundamental to weight loss.

Exercise:

Whilst thinking carefully about what and when we eat and drink should be one of the cornerstones of any weight loss strategy, there is another key way in which you can ensure your body is operating in a calorie deficit. EXERCISE.

Controlling what we eat takes care of the energy we consume, but upping how much exercise we do is the easiest way to increase the amount of energy we use.

  • HIIT (High Intensity Interval Training):

The more active you are the more calories you burn and the greater your potential calorie deficit will be. This doesn’t mean, however, than you need to spend hours and hours on the treadmill or spin bike each day in order to give you the best chance of losing weight.

In fact, most research suggests that engaging in shorter burst of high intensity exercise is far more beneficial to both overall health and weight loss. Intense activity will increase your basal metabolic rate for up to 24 hours after exercise; increase levels of fat oxidation in the muscles; and lead to significant jumps in growth hormone levels, which help to burn fat.

As a result, a 20-30 minute HIIT session is actually going to be more beneficial to both your health and weight loss goals than an hour plodding on the treadmill at steady state. Efficiency is the name of the game here.

Circuit based training is a great way of introducing yourself to HIIT based workouts, particularly if you don’t necessarily want to fork out for a gym membership. Click here for a great whole body workout perfect for helping you shift that excess weight!

Larger muscles burn more calories. Simple as that. The more lean muscle you have the more calories your body will burn at rest. In other words, having more muscle increases your everyday base metabolic rate. The metabolic demand of muscle is greater than it is for fat.

Muscle is constantly being broken down, recreated, and synthesized, all of which requires energy. So not only will you be increasing the number of calories you burn during exercise, but you will also increase your energy demands at rest, both of which will make it much easier for you to achieve the negative energy balance required for weight loss.

The best way of building muscle is to ensure you include some resistance based strength training in your regular exercise routine.

Studies have shown that your metabolism can be elevated for up to 38 hours after strength training, which means you’re energy use will be elevated for the best part of 2 days after your session. Boom!

Key Takeaways:

If it isn’t already clear, the single most important factor in the management of your weight is the relationship between the amount of calories you consume through eating, and the amount you burn through staying alive and exercising.

If you consistently exist within a calorie surplus, you will gain weight. If you consistently exist within a calorie deficit, you will lose weight. It really is as simple as that. If you eat unhealthily but maintain a negative energy balance then you will lose weight just as if you eat healthily but maintain a positive energy balance you will gain weight. It’s all about calories in and out.

However, from a nutritional perspective, you will obviously give yourself the best possible chance of losing weight if you stick with some of the simple tips already discussed like ditching sugar, upping your protein intake and ensuring you drink enough water.

Your calorie consumption is, however, only one side of the equation. For most efficient weight loss results, you should definitely pay some attention to how much energy you burn too. The most efficient way of increasing the energy demands you place on your body? Probably some kind of combination of HIIT and strength training. Remember, this type of training will not only allow you to burn calories whilst you exercise, but will also help you burn more when you’re chilling on the sofa. That, my friends, is what we call a win win! Post navigation

How To Squat ProperlyParkour: The Ultimate Guide For Beginners

Source: https://www.sport-fitness-advisor.com

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BRIGHT SIDE

Are there any ways to lose weight besides diet and exercise? There are many tricks that can help you lose a bit of excess weight in just 2 weeks. We’re going to share with you 15 tips that can help you get rid of excess belly fat. Most people don’t even know about these tricks! Science proves that people burn less fat when they sleep during the day and are active at night. A group of researchers from the University of Colorado studied 14 healthy people for 6 days. During the first 2 days, subjects slept during the night and didn’t have daytime naps. Then they changed their sleeping patterns to imitate owls’ sleeping schedules. It turned out that when people took a nap, their metabolism worsened since their biological clocks didn’t completely flip to fit their schedules.

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The One Metabolism-Boosting Drink That Basically Flushes Belly Fat, According To Nutritionists

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One of the most difficult places to burn fat is around the midsection. A combination of factors that include aging, having a slower metabolism, not exercising enough, and not eating enough of the right fat-burning foods all contribute to make it a challenge to lose stubborn belly fat.

But all hope is not lost. By focusing on your diet (because flat abs are made in the kitchen, as the saying goes) you’ll feel more in control of your fat-burning goals and will maintain high levels of energy while burning more fat.

And don’t forget about drinks when you’re concentrating on food. In order to boost your metabolism, it’s important to eat plenty of protein-rich foods, drink water, exercise (cardio and strength training are necessary), get to sleep on time at night, and keep stress to a minimum.

If that sounds like a tall order, don’t despair. There are little short cuts you can take here and there to help further things along, including incorporating this metabolism-boosting drink into your everyday regimen.

Ginger And Lemon Water

The benefits of drinking lemon water, especially in the morning, have been praised for a while now, thanks to lemon’s ability to act as a natural detox food that cleanse your system. Ginger is also a digestive dynamo — one that can decrease bloating and help you burn belly fat.

Add them together and you’ve basically got the best metabolism-boosting drink ever created. As it turns out, nutritionists are already hip to the fact that ginger and lemon are a winning  combination.” Associating ginger with lemon means having a lot more flavor in a blend rich in vitamin C, low calorie and antioxidant, “Nutritionist Paula dos Santos Ribeiro told Vix.

And, according to Emily Kyle, MS, RDN, CDN, CLT, HCP, this drink works precisely because it’s not a one-ingredient concoction that promises the sun, moon, stars, and a flat stomach. Kyle says: “…one single ingredient or one single recipe does not have the magical healing abilities to make you feel better or shed excessive amounts of weight without making other positive holistic lifestyle changes.”

Instead of choosing lemon and ginger to help burn fat, Kyle says she discovered the magic of this drink when fighting off a bad cold one day. When tea failed to provide soothing relief, her lemon and ginger recipe picked up the slack. The expert says ginger lemon tea has numerous benefits that include fighting infections, reducing nausea, and providing anti-inflammatory properties that can combat inflammation in the body that leads to obesity and disease.

Kyle opts to include anti-inflammatory honey in her drink to naturally sweeten things up. Her Honey & Ginger Warm Lemon Water recipe is among the best you’ll find — and it’s so simple to make.

You’ll need the following ingredients:

Organic lemon

Fresh ginger

Raw or local honey

Boiling water

Remember: there are no magical elixirs when it comes to burning belly fat. Lemon and ginger water will certainly help keep you healthy and will support you as you make other life changes, but it can’t do anything all by itself.

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Other tips to losing belly fat (that are backed by science, reports Healthline) include eating plenty of soluble fiber, avoid foods that have trans fats, keeping alcohol consumption to a minimum, and getting in plenty of cardio.

Source: The One Metabolism-Boosting Drink That Basically Flushes Belly Fat, According To Nutritionists

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How to deal with that extra pound around the waist? We’ve found a simple way to lose belly fat in a single night. No more dieting, no more improve metabolism – meet a magical bedtime drink! How to deal with that extra pound around the waist? What to do to remove toxins from your body? How to improve metabolism and become more energetic? We’ve found a perfect solution to all of these problems.

TIMESTAMPS Introduction 0:15 Why excess weight is harmful to health 1:25 Help your body to detox 2:35 Other benefits of this drink 3:40 Ingredients you’ll need to prepare the drink 4:03 A lemon 4:16 A cucumber 5:05 Ginger 5:55 Aloe Vera Juice 6:34 A bunch of parsley 7:02 How to make it 7:54 SUMMARY – We will tell you a recipe for a detoxing drink that will rid you of this stubborn belly fat within one week! Not only is it healthy and effective, but it is also delicious! What is more, it is easy to prepare: just put all the ingredients in a blender and press the button!

And if you combine taking this drink on a regular basis and doing the exercise known as a vacuum pose – get ready for a miracle! The drink will work on removing the excess of water from your body, and the exercise will sculpt the shape of your stomach. – Put all the products into a blender, and grind them at high speed. You can stop when you have homogeneous juice inside the bowl. Drink it before going to bed, and already in a few days, you will start to notice the changes occurring in your body. Better complexion, energy flow, and of course, disappearing inches around your waist will be your reward!

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The Lean Belly Breakthrough Targets The Root Cause Of Your Belly Fat, Heart Disease And Diabetes

Just Imagine, In Less Than 3 Minutes From Now You’ll Be Able To Use The Same Powerful System For Yourself That Gave Dan And Sylvie Results Like This;

With the “Lean Belly Breakthrough” there are no drugs to take or any rules to follow that will destroy your social life. There is no need to starve yourself or work out like a self obsessed maniac.

All you have to do is follow the simple 2-minute ritual and eat more of the good foods you already love. Each day you will enjoy getting up in the morning excited to see the amazing changes that have happened to your body from the day before. This is what’s happened to the thousands of people who have already used this system around the world and now it’s your turn to join the community of success stories.

When we first put this program together we thought about charging $297 to get access to it. After all, that we went through to gather this info and the expenses you would incur if you did the same, we knew it would still be a bargain. Heck, this would still be less than what you would pay for a month with a trainer, a visit with a dietician, some prescription medications and health insurance.

However,

We wanted to pay it forward and make it possible for everybody to have access to this easy-to-follow program.

We know first-hand how critically important it is that you know about this virtually unknown 2-minute ritual that melts away as much fat as you desire from your belly and love handles while targeting the true, hidden cause of heart disease and diabetes.

Doing so you’ll enjoy health and energy like you have never felt before in your adult years.

Your belly will be flat and your joints will feel as if they have been freshly lubricated. You’ll look and feel younger than ever before and you will find yourself moving with the vigor and strength of a person half your age. You will cut your risk of heart disease and diabetes and your sex drive will return as your hormones come back into balance.

Just imagine how great you will feel knowing that you have complete control over your health and bodyweight with any worries about heart disease, diabetes and arthritis a thing of the past. Think of the comfort and security you will enjoy knowing that you will be there for years to come to spend time with your loved ones and grandchildren. See yourself full of youthful energy, being active; pursuing your hobbies and loving the life you have been given.

Now think about what could happen if you don’t take action today.

Think about the moments you would miss, the vacations, walks with your friends and family and all of the magical moments that make up a beautiful, full life.

Yes, I think you will agree with me that this is an incredible offer at $297.

However, this isn’t about the money for me.

The Lean Belly Breakthrough Saved The Lives Of People I love.

I know what it feels like to watch someone you love lose their health. I know the fear, pain and helplessness of watching your loved one suffer and not being able to do anything to help them. I don’t want this to happen to you too. I feel blessed to have found this amazing program and now I want to share it with you.

I am well aware that many people would be happy to pay $297 for The Lean Belly Breakthrough. However, I also know at that price there are many people who would be left out and would not be able to experience the same life changing benefits like so many others have.

For this reason, I have decided that you’re not going to have to pay anywhere close to $297 to get your hands on The Lean Belly Breakthrough today. In fact, you don’t even have to pay $197 or $97 which is less than the cost of one visit with a dietician, nutritionist or good personal trainer.

Instead, when you say yes to The Lean Belly Breakthrough today and you make the commitment to melt away all of your stubborn belly fat and the number one cause of heart disease and diabetes that is slowly killing you, while regaining the youthful vigor, health and fitness of a person half your age, you will simply be asked to help recoup a tiny portion of my huge medical expenses, web costs and sky high advertising fees by investing only $27 in your health, fitness and wellbeing.

Once you have entered your information, you will gain instant access to the entire Lean Belly Breakthrough program.

You will be able to immediately start using the breakthrough 2-minute belly fat melting rituals, the Emergency Fat Loss Guide, the diabetes and heart disease reversing recipes, the little-known herbs, spices and minerals, the easy to follow heart attack prevention method, the delicious metabolism boosting meal plan and the detailed instructional videos.

Plus, you will have immediate access to a list of belly fat melting, diabetes busting deserts that you can put in your diet immediately without fear of weight gain or blood sugar issues. I will also provide you with my list of libido boosting foods that will improve sex drive and performance quickly and safely.

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Our new method will also address the plaque that is clogging his arteries and quickly reverse all of his type 2 diabetic symptoms.

This all natural combination of whole foods, herbs, minerals and vitamins taken in the exact way we show you will not only melt away deadly belly fat, assist in cleaning out clogged arteries and lower insulin levels, it also increases levels of a powerful hormone that will improve the flow of blood and nutrients to increase youthful energy, sexual performance plus tighten and tone the skin on the face while reducing wrinkles.

Dr. Heinrick then sighed and said: “Look Sylvie- I don’t want to sound out of line however I believe that this is something you will benefit from as well. In fact, we encourage couples to support each other and follow the program together. Even though you didn’t have a heart attack I can see that your waist is too large for your frame and this is a ticking time bomb for heart disease and diabetes. So why don’t you both do the program?”

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