Healthy Weight Loss Four Strategies For Guaranteed and Easy Success
Understanding Healthy Weight Loss
Introduction
Weight loss is a challenge that often turns into a frustrating journey.
It is about something much more than just to lose a few pounds or to look better.
It’s really about how to master your health, your body, and, ultimately, your lifestyle.
It’s not just about weight loss; it’s about personal power.
It’s about restoring control over your life, winning challenges, and being stronger than you believed you could ever be.
It’s about smashing barriers you never thought you could crash, and it is ultimately about to become the greatest version of yourself in every area of your life.
Aim to build lasting habits for a sustainable results
To achieve the long-lasting result with weight loss, the approach you should choose is to rely on a system that is proven over time, but not on your whims and moods that are continually changing
If you have found the cause of weight gain, choose the tools with which to take action, and build lasting habits.
That’s why we say diet regimen, not just a diet.
Or we should strive to have a training program, not just go to the gym when we are in a good mood.
These things bind us for a longer period of time, and when they are broken down into small goals, which would help us move forward more confidently and successfully.
Get into a calorie deficit
The first rule for speeding up the burning of body fat – you need to burn more calories than you eat.
Put Your Body into a Fat-Burning mode
# The first option is to reduce food intake
The important thing is not to do this drastically.
If you suddenly cut your calorie intake in half, your body will go into an economy mode, and with that, your metabolism will slow down, which drastically reduces daily energy consumption.
It is with this approach that the yo-yo effect is happening.
# The second option is to decrease calories through food, but in moderation (15-20%), and at the same time increase your physical activity
In that way, you achieve the so-called sports deficit. This is the best way to clear fat and tighten your body.
Sports deficits can occur with an increase in the volume and frequency of strength training and cardio. Of course, too much is also not good – you need to allow yourself time to rest and recover.
For starters, start walking more, avoid using your car. Use the stairs, not the elevator and escalators. It sounds too simple, but it works. Start training with your own weight or weights.
Be aware of fad diets
Be careful with extreme diets
As incredible as it sounds, according to nutritionists, the factor for obesity is new and modern diets.
Starvation is especially dangerous when you do NOT do it under the guidance of specialists as may lead to dehydration, intoxication, and further health complications.
!!!Fasting can be practiced no more than 24 hours and only by absolutely healthy people. Another option is under the guidance of a certified nutritionist.
Besides, many people do not realize that after a strict and prolonged restriction of nutrition, when we return to our old habits, the weight begins to accumulate again. In most cases, even the weight gained back is more than the weight that has been lost.
Avoid fast weight loss fad diets
Dangerous diets for fast weight loss are scientifically unfounded, and instead of helping you, they can lead to serious health problems.
• When we talk about dangerous diets, we mean an eating regime that is not balanced and, therefore, does not provide all nutrients your body needs.
• These diets may lead to malnutrition and deficiency of vitamins and minerals.
• A fad diet can trigger eating disorders such as anorexia and bulimia, which have even worse consequences compared to the extra pounds you have had.
• They cause adverse psychological effects and promote the yo-yo effect.
Weight Loss Diet Plan & eating Regime
Analyse how you eat?
1. Analyze the type of food that you eat, and if semi-finished products and confectionery predominate, start reducing them. They often make you want more, and separately are high in calories but low in nutrients.
Are you addicted to carbs, but especially to those that are with high glycemic index and are densely loaded with hidden sugars? Such as pasta, noodles, white rice, cakes, white bread, doughnuts, and so on. If so, your body relies on sugar as an energy fuel, which means you tend to accumulate fat and gain extra pounds.
2. Control your intake of fats and carbohydrates (note – “control,” not “eliminate”)
3. Make sure you get enough sources of protein and healthy fats because they are satisfying hunger macronutrients, among other essential benefits for the body.
4. Healthy fats are vital for your hormones and cell membranes. They are crucial for your organ functionality, brain health, and energy levels. They operate as sources for critical fat-soluble vitamins, including vitamins A, D, E, and K, and help with the absorption minerals.
Also, by eating fats(at least 60% from your diet), your body can pass into a ketosis state, where it starts burning its own fats for fuel instead of burning glucose. It can happen if you follow a keto diet, which appears is very efficient for many people. You can help your body to get naturally and faster into ketosis by getting external ketones as supplements
5. And don’t forget the vegetables – salads, in addition to the main thing, help you get full of, but with fewer calories than usual, the fiber from them helps digestion. As a bonus, we get useful vitamins and minerals.
Decrease Calorie by 20%
Years ago, it was widely believed that in order to maintain good shape and regulate body weight, you should often eat and less and have breakfast.
Fortunately, however, these long-standing myths have been debunked today, or, so I hope.
Why? They are false, they are misleading, and you know, eating 6 times a day does not guarantee you weight loss. Breakfast is not a must, especially if you don’t feel like eating at all.
Then, if we are at a stage where we have visibly gained some extra weight, and we do not want to continue in this spirit, how can we stop the scales in the upward direction?
To stop the scales up, you need to create a calorie deficit. This happens with:
• reduction of caloric intake;
• increase physical activity;
• a combination of the above two, which I personally recommend.
What does a healthy weight loss diet include?
HEALTHY WEIGHT LOSS DIET
First, you should look for gradual and moderate weight loss, according to the characteristics of your body, age, and gender. To do this without a lack of nutrients, you need to consume at least 13 calories per kilogram of body weight.
A balanced intake of nutrients is critical for healthily losing weight so that you get the nutrients that come from each food group.
— Carbs: 40-50% carbohydrates per day would help for the proper functioning of your nervous system (brain, nerves), heart and blood cells (red blood cells, white blood cells, and platelets). Always choose raw and fresh products with a lower possible glycemic index.
— Proteins: 20 to 30% of your daily protein calories should come from high-quality protein such as meat, eggs, dried cheese, yogurt, and nuts.
— Fat: The remaining percentages of your daily diet should include animal or vegetable fats. Fat is not the enemy in this case; in particular, the amount and kind of fat is the “enemy.” Therefore, stay away from hydrogenated oils (margarine and other trans fats).
For weight loss to be successful, it must be done gradually over time. Rapid weight loss is bad for your health.
Below is the specific list of the best for us healthy foods that you can include for healthy weight loss
HEALTHY DIET FULL LIST
The foods included here are chosen to support in a FIRST place your health in a way proper for effective weight loss and burning of fat. Those are foods that encourage in your body:
☑️ Naturally Increasing of Fat-burning Process
☑️ Supports Ketosis State and Production of Ketones
☑️ Lower Insulin Levels and Blood Sugar Levels
☑️ Fewer Hunger Cravings and Promotes Satiety
☑️ Encourages Decrease in all Body Inflammation
☑️ Supports the Work of Fat-burning Hormones we have mentioned above—Cortisol, Insulin, Leptin, Ghrelin, Thyroid
GOOD FATS –
Avocado, Coconut Oil, Grass-Fed Butter, Pasture-raised Eggs, Extra Virgin Olive Oil, Ghee, Coconut Butter, Coconut Milk
ANTIOXIDANTS –
Non-Starchy Veggies, Herbs, Low-Glycemic Fruit(lemons, limes, berries)
CLEAN PROTEIN –
Grass-Fed Beef, Wild Caught Seafood, Pasture-raised Poultry
FIBER – NUTS & SEEDS –
Macadamia Nuts, Pecans, Almonds, Walnuts, Brazil Nuts, Pumpkin Seeds, Chia Seeds, Flax Seeds, Hemp Seeds
FERMENTED FOODS –
Pickles, Kimchi, Coconut Milk Yogurt, Sauerkraut
NATURAL SWEETENERS –
Stevia, Monk Fruit, Erythritol, Xylitol
Food to avoid
FOODS THAT CAUSES HEALTH DISEASES AND WEIGHT GAIN
AVOID these harmful foods if you want to lose weight, lower cholesterol, and have more energy throughout the day:
French Fries — Potato Chips — Sweetened Beverages — Processed Meat — Trans Fats — Refined Cereals — Fried Foods
Trans fats are cheap to produce, which is why they are so prevalent in all processed foods and used by fast-food chains. However, they are incredibly harmful. They increase inflammation, raise your cholesterol levels, and increase the risk of diabetes, heart disease, cancer, and other health problems.
Fructose-glucose corn syrup
Fructose sounds like something natural, a sweetness from the fruit. This misleads some consumers that there is no sugar in food and drink, and they are almost dietary and healthy.
But the real fact is that this product has nothing to do with real fructose from fruits and honey.
Glucose-fructose syrup increases the appetite for sweets and makes us eat and drink even more.
The reason is that its ingredients are absorbed quickly (fast carbohydrates, high glycemic index) and dramatically increase blood sugar levels.
Our pancreas start produces large amounts of insulin to compensate, which leads to wolf appetite and weight gain.
Fructose is metabolized in the liver, which, however, has limited capabilities like any organ.
The large amounts of sugar in our diet, loaded and damaged the work of the liver.
But moreover, due to the sedentary lifestyle, high stress, and bad eating habits, we consume much more calories than we wast.
Your body need to store somewhere these extra calories, and the place is in our fat cells.
In that way, the excess amount of sweetener is converted into fat.
Fried Foods
The frying process uses fat that is heated to 200 degrees or more.
Under the influence of high temperature, the structure of the product changes, but more dangerously, the structure of the fat itself also changes.
As a result, free radicals are released, which have a very negative effect on the cells in the body, leading to inflammation and other unhealthy reactions.
Gene mutations may also be observed, which is a severe risk factor for cancer.
Fried foods are bad for you if you want to lose weight. The frying process adds extra calories to the food.
If you are struggling to follow a specific weight loss diet plan, then you can use a great online opportunity like “Shape Goals” where you can start a personal diet plan and workout regime, relative to your weight goals. Their dieticians and coaches would help you to pass through any type of difficulties without effortlessly and with guaranteed success.
Exercise & Movements, Activities
Do you lead a sedentary lifestyle?
Think about what physical activity you will enjoy and organize yourself to include it as a minimum of 2-3 times a week.
You can also make combinations, but first, you have to start moving.
The desire for regular physical activity will happen when you are convinced of the benefits of it and see how good you feel.
It’s just a matter of “pushing” yourself at least at the beginning, in order to get started, then it’s easy.
BENEFITS OF MOVEMENT
• Improves Blood Flow Circulation
• Enhances Tissue Oxygenation
• Stimulates Lymphatic Drainage
• Reduces Stress and Tension in Body
• Enhances Memory and Mental Clarity
• Balances Key Brain Neurotransmitters
• Improves Mode and Provokes Joyfulness
DIFFERENCE BETWEEN MOVEMENT AND EXERCISE:
— Movement is any sort of action you are doing at a low-intensity without specific physique related goals.*
— Exercise is something you are doing at high or very high intensity aiming to build muscle, strength endurance, burn fat, etc.*
Muscle or fat
Sometimes the direction of the scales upwards means a better appearance and even better health.
What do I mean? If these 3-4 supposedly irritating pounds are predominantly active weight, which means mainly muscle mass is ok.
In this case, the scale does not tell you everything, and if you exercise and eat regularly, but the arrow points up, there is no reason to worry if:
* you feel better – more energetic, toned, with a desire to live;
* you see that you are getting stronger – workloads are rising, and some things in everyday life are getting easier;
* your clothes become wider in places such as your waist;
you look better – you see it in the mirror, and you hear it from others;
* you have no signs of health problems.
Then … just keep up the pace and don’t just look at the number on the scales.
BUT if it is not like that, it is a cause for concern.
If the excess weight is mainly fat and you feel that it interferes with you – self-esteem, daily activities, or, in more severe cases – health, so the above points in this article should start to be implemented
The 4 components of a smart weight loss workout
Exercise increases energy expenditure (calories burned) and creates the right hormonal environment to mobilize and burn fat.
But as you may know, there are various types of training. Which of them would help you burn fat successfully? Let’s find out …
How to train for optimal results?
If you aim to obtain optimal results and to sculpt a beautiful, tight, and healthy body, it is not enough just to turn the mileage on the trail. I recommend each of your workouts to combine the following 4 components …
1. Warm-up
First of all – you need to warm up well. Take 5-10 minutes to prepare your body for the upcoming workout.
Proper warm-up stimulates blood flow to the muscles, opens the lungs and gradually speeds up the heart rate. All this will allow you to give the maximum of yourself during training and achieve better results.
2. Strength training
After the warm-up, it is time for the real part of your workout – strength exercises that shape and tighten the body, maintain high-speed metabolism, stimulate the production of essential hormones, and have a bunch of other health benefits.
The foremost questions here are: What, how, and how much to train?
If you do not have much experience in the gym (this is usually the case with overweight people), it is better to start more cautiously. Bet on circuit training, loading the different muscle groups of the body evenly.
To begin, start with three rounds (3 sets for each exercise) with 10-12-15 repetitions. During the exercises, bet on more repetitions with a lighter weight. If you can’t complete the round because there are a lot of people in the gym and the equipment is busy, then do the exercises as standard – 3 consecutive series from one and then move on to the next.
For each exercise, choose such a weight that you can do all the repetitions for the series. However, it should not be too easy for you. Look for the balance between the two and try to work well.
Between rounds of training, give yourself enough time to recover your breathing and your heart rate to return to normal. You can start with 2-3 minute breaks and reduce them once you gain more experience. If you do the exercises individually and not in a circle, rest for 30-60 seconds between sets.
3. Stretching
Once you are done with strength training, it is good to slow down and normalize your heart rate.
Abrupt cessation of exercise is not appropriate because blood circulation is disrupted; the flow of oxygen to the brain becomes insufficient, leading to an unpleasant feeling of fatigue, dizziness, and even dizziness.
Stretching exercises relieve strained muscles during training and reduce the risk of overload and injuries.
4. Cardio
And here comes the turn of cardio to end the smart workout. Lots of people make the mistake of starting with cardio first and then switching to strength training.
Not only is this not a valid approach, but it can even be harmful. That’s why I recommend you do the opposite – first strength training, then cardio.
The reason is that once you have depleted muscle glycogen during strength training, the body turns to stored fat as a fuel source of energy. So cardio allows you to mobilize and burn the excess fat.
And how long should a cardio training last? 20-30 minutes will be enough for you. And you don’t have to run at all. You can walk moderately on a slope of the path, turn on an exercise bike, cross trainer, jump rope – the possibilities are many.
If, after strength training, you do not have the strength for cardio, you can do it separately on one of the weekends.
How frequently do I need to exercise to lose weight?
A common mistake that I notice in most beginners is that they are”inspire” after the first one, two workouts, and immediately decide that the more often they train, the faster they will lose weight.
It is essential to understand at the starting that recovery and rest time is no less important than time spent in the gym.
My advice is to start with 3 to 4 training days a week. Avoid collecting more than 2 consecutive training days without a break in between.
Here are two excellent options to get started:
— 3 days: You train on Monday, Wednesday, and Friday, and on the other days, you rest.
— 4 days: You train on Monday, Tuesday, Thursday, and Friday, and on the other days, you rest.
Of course, the days don’t have to be these. For example, instead of Monday, Wednesday, and Friday, you can train on Tuesdays, Thursdays, and Saturdays. Choose the option that is most suitable for you.
HIIT workout - most efficient and fastest way to burn fat
If you are looking for the most efficient and fastest way to burn calories, then your solution lies in the otherwise strange abbreviation HIIT – high-intensity interval training.
But what is HIIT? During high-intensity interval training, you alternate between high-intensity and low-intensity exercise or high-intensity exercise and short rest periods.
For example, a fast, intense sprint up the stairs to the 3rd floor, followed by going down with a normal course.
Why are HIIT workouts so effective?
As mentioned, in high-intensity interval training, you alternate periods of high intensity (for example, a 15-second sprint) with periods of low intensity (1 minute of walking).
In this way, the body switches between anaerobic and aerobic regimens, resulting in increased levels of essential hormones like testosterone and growth hormone, which creates an extremely favour anabolic environment for building muscle mass and melting fat.
The metabolism speeds up and stays active for 24 to 36 hours after the end of the workout. This way, you enjoy increased energy consumption even while you are resting.
How is HIIT performed?
Many sorts of variants are of HIIT, but you need to remember the basic principle – alternating high and low-intensity exercises or high-intensity exercises and short rest periods.
For example, if you usually do cardio on an exercise bike, just increase the intensity enough to speed up breathing. Maintain the maximum pace for 15-20 seconds. Then slow down to restore breathing and heart rate.
The principle is the same, regardless of the chosen activity:
• 40-120 seconds low intensity
• 10-60 seconds high intensity
•. You repeat
You can modify the number of intervals and duration. Beginners can start with 6-8 rounds and gradually upgrade to 10-12.
The length of periods of high intensity can vary between 10-30 seconds, and at low intensity – between 40-90 seconds. It all depends on experience and physical fitness.
If your goal is to lose fat, you can achieve effective results with a workout totaling 20-25 minutes.
That makes HIIT an excellent workout for those of you who don’t have enough free time – even that can no longer be used as an excuse!
I know that the above can sound a little complicated for some of you, and yet to be with a strong desire to start losing fat as soon as possible.
Nowadays the overweight and obesity are big problems, and lots of people seek to lose weight. However, not everyone can know as a pro in detail what a training regimen looks like, especially when it is designed for fat loss.
Aaptiv is the best audio-based app for an online guide, that includes thousands of workouts in different variations. That allows you high-quality performance, diversity(repeating the same exercises is a common reason for giving up), and drills, chosen to your specific fitness goals and level.
Often happens the combination of diet and exercise for weight loss and burning fat to be inadequate and even unhealthy.
Deal With Stress & Improve your sleep Quality
☑️ It has been scientifically established that if you sleep for 5 hours or less, your leptin levels drop by 15%. Leptin is one of the hormones with the critical importance of regulating your appetite and metabolism.
☑️ Another study found that people who did not get enough sleep were more likely to choose unhealthy foods than people who slept well.
☑️ Insomnia causes changes in glucose metabolism. That increases the chance of your body accumulating the calories you consume in the form of fat instead of burning it as energy.
☑️ High stress in your life and lack of sleep causes the body to produce more of the stress hormone – cortisol – which further stimulates the appetite.
The result from chronically elevated cortisol levels can create several significant problems causing you to gain weight:
☑️ High levels of cortisol reduce insulin sensitivity, which can lead to insulin resistance and type 2 diabetes.
☑️ Cortisol affects the hormones responsible for hunger and appetite – leptin, insulin, neuropeptide Y (NPY), and others.
☑️ Another mechanism by which cortisol increases appetite for high-calorie, junk foods is by shutting off the center in the brain responsible for self-control and stimulating the reward-related one.
All these factors are a severe prerequisite for your body to work against your goals.
Focus on deep breathing to deal efficiently with the STRESS
Several studies have shown that depression, anxiety, heart disease, and chronic pain patients have an intimate relationship with persistent shallow, chest breathing patterns.
Sufficient oxygenation of the cells, tissues, and organs of your body is an absolute energy need.
The autonomic nervous system manages our respiration cycles. When your body is stressed, you tend to take shallow, short breaths.
That breathing behavior reduces your bodies’ ability to saturate with oxygen effectively.
Steps to Transform Your Breathing Habits:
If your chest is moving a lot as you are breathing, then you’re a chest breather.
The good news is that you can change that in a few steps today and experience a new life of energy and “inspiration.”
1. Awareness of your breath
2. Slightly get back your shoulders and slightly tip your head back
3. Put your hand about an inch below from your navel.
4. While you take a deep breath, your navel should expand out and touch your hand.
5. As you are exhaling, your abdomen should sink back in.
To Optimize Breathing Habits For Life
• Regularly practice of correct breathing mechanics.
• Take specific posture and neurological rehabilitation exercises that would open your chest, and enhance your posture.
• Engage in a regular aerobic exercise program.
• Participate in regular yoga, pilates, or spinal health exercise program.
How to improve our sleep quality?
10 TIPS FOR A GREAT NIGHT SLEEP 💤
1. Keep Your Room Cool
2. Make Your Room as Dark as Possible
3. Avoid Caffeine within 10
4. Hours Before Going to Sleep
5. Use a Sleep Mask
6. Don’t Eat within 3 Hours Before Bedtime
7. Avoid Bright Lights after Sunset
8. Get Sun Exposure During the Day
9. Regular Exercise(but not late at night)
10. Try to Wind Down At 9 pm
Natural Dietary Supplements For Effective Fat Burning and Healthy Weight Loss
Excessive eating and low physical activity often lead to an excess of calories, which are stored in the form of adipose tissue (fat).
The accumulated fat is not only under the skin, but a certain amount is collected around organs such as the heart, liver, and stomach(belly fat), which significantly complicates their work.
It is so-called visceral fat, which has the ability to releases high toxic hormonal substances in the bloodstream and thus worsens overall health and encourages the accumulation of even more fat.
The naturally active ingredients in the recommended from us dietary supplements prompt the efficient burning of fat and achieving a health weigh by support high lipid metabolism.
They encourage the transformation of fat into energy by facilitating its release, breakdown, and transfer.
Our choice of healthy weight loss pills includes only natural ingredients, extracts, and substances that have a balanced effect on metabolism and fat-burning hormones(Cortisol, Insulin, Leptin, etc.).
The products in the section help to lose weight, contribute to the modeling of the silhouette, protect the body against the adverse effects of excess fat, and all this naturally and safely.
Take a look at the best nutritional supplement offers
Green tea is one of the most consumed drinks in the world.
Green tea extract is rich in catechins, and it contains a modest amount of caffeine – a combination of ingredients that is responsible for its powerful weight loss properties. Both caffeine and catechins have been shown to regulating the hormones that can intensify thermogenesis. It is a process where your body burns calories from food and produces heat, which promotes fat loss.
Green tea extract is a green tea concentrated form, as in just one capsule containing the same amount of active components as an average cup of green tea. It can also help keep your liver and skin healthy, decrease fat blood levels, adjust blood pressure, and improve brain health.
Lean Optimizer‘s natural formula gives specific and proven nutrients that help optimize and magnify your “fat-burning” hormones. Like when you were younger – by optimizing your Thyroid and Leptin levels, while minimizing excessive Cortisol, Insulin, and Estrogen levels.
It is a powerful, convenient, and long-term solution with a proven 19+ year formula, which will help you reach your health goals with less effort and time, especially when combined with a healthy eating and exercise program.
Garcinia Cambogia is a tropical fruit, a popular herb, and a natural means of losing weight and regulating body weight. This is its most famous property, but in fact, Garcinia Cambogia has many more health benefits.
This herb blocks the body’s ability to accumulate fat, suppresses appetite, and at the same time can keep blood sugar and cholesterol within normal limits, making it a popular supplement for people prone to diabetes and suffering from cardiovascular disease.
Phen375 is made with 100% pure and natural ingredients under safety standards. The supplement has been clinically tested and proven to lose up to 2 to 5 pounds per week. It can also increase metabolism, suppress your appetite, and boost your energy levels.
Phen375 diet pills have been made with high-quality and safe ingredients that boost overall weight loss. The key components included are Calcium Carbonate, Chromium, L-Carnitine, Citrus Aurantium(Fruit) Extract, Coleus Forskolii Root Caffeine Powder Anhydrous, Cayenne, Dendrobium Nobile extract. Substances that altogether make a fast-acting slimming tablet which can burn fat without any change in your daily lifestyle habits.
Explore the links below
Video Presentations about effective weight loss
