Tag Archives: weight loss

Losing Weight

How To Lose Weight Fast: 5 Evidence Based Steps Anyone Can Follow

Most people who aim to lose weight want to achieve their goal as quickly as possible. In fact, most diets fail because they simply don’t show results fast enough. Putting in lots of effort for little return causes people to lose motivation. In turn, we reach for comfort food to ease our negative emotions.

Moreover, most ‘quick fix’ diet plans leave you starving, unsatisfied and in the end, make you put more weight back on than you lost in the first place.

However, according to scientific research you can learn how to lose weight fast without either of the above consequences. I’m here to tell you how.

#1 – Cut Out Carbs

Cutting out carbs is one surefire way to lose weight fast by dumping the refined sugars and starches from your diet and in turn, using stored body fat as fuel.

White bread, refined grains and sugars all increase your insulin levels which is the main fat storage hormone in the body. These culprits leave your body continuously in fat storage mode, with increased hunger levels.

Without carbohydrates for fuel, your body is forced to use stored fat as fuel. Many people who cut refined grains and sugars from their diet see significant weight loss, as much as 10 pounds in the first week, without counting calories.

In fact, research has shown that a low carbohydrate diet is more effective than a low fat diet for women hoping to lose weight fast (source).

This was illustrated most prominently in a study published in the New England Journal of Medicine. The study compared weight loss between two groups of people; one on a low-fat diet and one on a low-carb diet. Participants were observed for 12 months and the results were astonishing. The low carb group lost a huge 7.3% of body weight, compared with only 4.5% for those on the low fat plan (source).

A large volume of research has also been conducted to determine whether low carb diets can lower blood sugar in patients with type II diabetes. One study proved that “a low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects” (source)

Moreover, by lowering insulin levels, your kidneys more effectively remove excess water from your body. This results in less bloating and releases excess water weight.

#2 – Eat More Protein

When restricting carbohydrates in your diet, around 30% of your daily calories should come from protein.

Studies have shown that a high protein, zero carbohydrate diet can boost your metabolism by over 40% (source) as well as increase your satiety, meaning you feel fuller for longer (source)

Moreover, research has shown that a diet full of high protein meals can actually lower your desire to eat and reduce obsessive thoughts about food by up to 60% (source).

Protein is an essential nutrient which is involved in every cell in the human body. The importance of including protein in your diet can not be overstated. Protein synthesis is needed for everything from building stronger muscles to growing your hair.

Good sources of protein include:

  • Meat – beef, pork, lamb, bacon
  • Poultry – chicken, turkey
  • Seafood – salmon, tuna, shrimps, lobster
  • Dairy – organic milk, yogurt
  • Eggs – organic eggs are best

#3 – Eat More Vegetables

Loading your plate with vegetables is a great way to fill yourself up and ensure your diet is packed with all the essential nutrients you need.

Moreover, studies have shown that packing your meals with vegetables can help you to lose weight fast (source). Especially cruciferous vegetables like broccoli, brussels sprouts, cabbage and cauliflower. These types of vegetables have also shown to be beneficial to your health in other ways, such as fighting cancer (source).

Although vegetables do contain some carbohydrates, they are in very low amounts. Also, they are naturally occurring in fruit and vegetables, therefore, easier processed by the body, unlike refined carbohydrates such as those found in grains.

Even filling a plate with vegetables several times a day won’t find you going over around 30 net carbs daily.

Some of the best low carb vegetables include:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber
  • Celery

#4 – Include a Cheat Day

When it comes to losing weight fast, many people have misconceptions about nutrition. One of the best ways to reap weight loss benefits quicker is to include a cheat day in your week. This is for a number of reasons, let me explain why.

Firstly, being successful with weight loss is as much about mental strength as it is what you put into your body. Making the right food choices, having will power and feeling motivated all impact success.

Nothing is more draining on motivation than eating the same meals day in and day out and not seeing results. That is one reason why cheat days work. They allow you to eat all that food you’ve been craving in order to get it out of your system and get back into the hard work of dieting.

Now of course, you’re thinking, ‘but Helen, won’t that ruin my diet?’ The answer is no. This is because being successful in losing weight fast is about what you do the majority of the time. Eating poorly one day won’t make a difference, in the same way only eating healthy for one day doesn’t make a difference, it’s what you are doing long term that counts.

Secondly, science tells us that cheat days are necessary to lose weight fast (source).

When you start to cut out carbs and lower your caloric intake, it goes swimmingly – at first. That is until the hormone leptin kicks in. This hormone is responsible for telling your body when you’re starving. This means your body tried to hold on to your fat stores and your weight loss plateaus.

By increasing your caloric and carbohydrate intake for a day, you can tell your body that you are not starving, turning it back into a fat burning machine (source).

You may gain a couple of pounds during cheat day, but this will mostly be water weight which you will lose again within a couple of days.

#5 – Try High Intensity Interval Training (HIIT) and Strength Training.

Although when talking about how to lose weight fast, exercise is not completely necessary (we already discussed how beneficial cutting carbs alone can be), it definitely helps. Plus, if you want to not only lose weight, but be left with a lean, toned physique, some exercise is particularly beneficial.

The best forms of exercise to help you lose weight fast is a combination of HIIT and strength training. Let me explain why.

Firstly, High Intensity Interval Training or HIIT is a technique that has been used for a number of years. Initially it was used by professional athletes, however, HIIT workouts have become increasingly popular throughout the fitness scene generally and are now easily performed by anyone.

HIIT workouts push your body to its limits in a shorter period of time. This means you achieve better results faster. In a HIIT cardio workout, you will perform an exercise with 110% effort for around 20 seconds. Then you will take a short rest of 10 seconds before starting again. This 20 seconds on 10 seconds off continues for around 20 minutes and covers a handful of exercises.

Because of the intensity of HIIT cardio, most workouts don’t last long. But this means you can do more in a shorter amount of time. This gets the best results and means no more hours spent running on the treadmill.

Benefits of HIIT

Burn More Calories

High Intensity Interval Training burns more calories than standard cardio workouts. This is because HIIT workouts increase your excess post oxygen consumption (EPOC) or afterburn. Basically this means you can burn more fat even after you’ve finished your workout. In fact, your metabolism will be higher and your will burn more calories for up to 48 hours after you finish your workout. This means you can torch through excess body fat (source).

Do It Anywhere

Most of the time, a HIIT cardio workout doesn’t need any equipment. That is why it’s great for everyone because it can be done anywhere, even at home. You don’t need to go to the gym just to get in an awesome workout. Personally, I like to get outside in the park and blast out a quick HIIT session. It feels great to get outdoors and work out.

It’s Quick

HIIT cardio workouts don’t last very long simply because they are often at a much higher intensity level. This is another reason why they’re great for almost everyone. Not having enough time to workout is no longer an excuse.

Secondly, strength training is an excellent addition to everyone’s life, men and women alike. Many people (especially women) have the misconception that strength training is solely for those who want to have huge muscles and look like Dwayne ‘The Rock’ Johnson. But strength training has a number of health benefits and is especially good for those looking to lose weight fast.

Benefits of Strength Training:

Burn More Fat

The fact is the more muscle you have, the more fat you burn. By increasing your lean muscle mass you effectively manage how many calories you are burning in each gym session. It even helps you to burn outside of your workouts. In everyday life we are continuously burning calories. Whether it’s doing housework or running to catch a bus, everything we do is using up calories. So the more muscle you have, the more calories you will burn in your everyday activities.

Healthier Bones

As we age, our bone density becomes impaired. From childhood, our bones are growing and becoming stronger. Old bone disintegrates and new bone is formed as our bones rebuild themselves. For the most part, our bones build more new bone that the old bone we are losing, keeping a healthy balance and therefore good bone density.

This continues until our bones reach their peak bone density which for most people is in their 30s. After this, bone density slowly diminishes as we start to produce less and less new bone. Not building strong enough bones by the time you hit peak bone density can lead to issues like osteoporosis.

Both men and women alike will slowly lose bone density as they get older. Due to changes in estrogen, women tend to lose more bone, quicker.

One way to promote bone health and strength is with regular weight bearing exercise. Strength training can not only help build stronger bones by up to 3%, it can also slow the rate at which our bones deteriorate (source).

Retain Lean Muscle Mass

Even if you are not looking to increase muscle size, it is important to keep the lean muscle you already have. As we get older, our muscles naturally start to diminish just like our bones. Plus, when you are cutting calories in order to lose weight, your body wants to fight that by keeping fat and losing muscle.

Studies have shown that resistance training maintains fat free mass when used in conjunction with a low calorie diet (source).

Prevent Injuries

Strength training not only builds stronger bones and muscles but it also improves the strength of the ligaments, tendons and connective tissue that surround them. This supports your joints as well as helps to give you better balance. This also helps to reduce your risk of injury.

Conclusion

These 5 easy steps can show you how to lose weight fast without starving yourself and in a way which will maintain that weight loss long term.

Moreover, as you can see from the research, the health benefits associated with these diet and exercise methods will not only encourage you to lose weight, but lead a healthier life overall.

For more navigate to the original article here:
https://www.healthambition.com/how-to-lose-weight-fast/

Thanks Helen Sanders

Thomas Prendergast (Once a fatman myself)
CEO
Markethive, Inc.

Weight Loss Isn’t Exactly What You Think It Is

 

Weight Loss Isn't Exactly What You Think It Is

I just read an interesting and brief article about weight loss which reminded me of a movie I saw on cable TV recently.

This movie (I didn't catch the name of it) was about a series of events several years ago which I vaguely remember. This was the time when the TV show 60 Minutes was successful in getting an insider from the tobacco industry to divulge the way the tobacco industry was endangering the public health by their manipulation of the nicotine content of cigarettes.

The article I read stated that the traditional food industry is as guilty of manipulating their data and information, in order to keep people hooked on their food products, as the tobacco industry was in their weaseling and deception to keep people ignorant about the truth behind the dangers of their tobacco products.

The article noted that one can not exercise their way out of obesity unless the regimen is accompanied by the right dietary changes. It suggested that many of the dietary solutions recommened by the food industry were useless or sometimes even harmul and that there was a lot more to the problem of weight loss than simple exercise. 

Just as the tobacco industry successfully stalled the US government for many years, the food industry has undoubtedly been doing the same thing with the general public for an equal number of years. For example, just pause for a minute and consider all the sugary drinks you see in supermarkets nowadays and the absurd connection made between athletic achievement and those drinks. And these types of drinks are also a major money-maker for some  very prominent MLM companies.

I'll bet you a lot of those drinks are not good for you (me…. I don't drink them).

I'll never forget watching a video by the well-known founder of Youngevity, Dr. Joel Wallach, in which he said something that really got my attention. He mentioned that scientific studies have proven that most people get not too few calories but far too many calories and that one simple step to get weight under control was to just don't eat so many calories. 

Dr. Wallach pointed out something that I thought was very interesting. He said that scientists have proven that too much 'fuel', i.e. food, is unhealthy. He pointed out that many early cultures did not presume that eating three meals a day was important to good health. In fact, they knew they were lucky if they could find or catch something to eat even once a day. He pointed out that the most significant difference in diets and health between consuers of today and people of early cultures was not the quantity of food they ate but the quality of it.

That really resonated with me because I very seldom eat three meals a day. In fact, I don't know how people do it. It doesn't take much food at all to fill me up and then make me feel very uncomfortable. I'll never forget reading somewhere that the most effective diet plan was simply to stop eating when you don't feel hungry anymore. Me…if I'm not hungry, I'll get something to drink but I usually won't eat.

Most people who know me say that I look pretty good for my age (I'm almost 72). And they ask me what my secret is (assuming its a secret). My secret is simply that I drink lots of liquids and I just don't eat as much as most people do.

It's true that I have, at various times of my life, been a big 'snacker'….. especially when I had my mobile windshield repair business in Houston from 1984 to 2007. Back then, I drank a lot of 7-11 products (pints of milk, orange juice, Big Gulps of Dr. Pepper or Tea) during the day because it was hot running around in the hot, Houston sun like I did all day.

I worked outside and I didn't turn the AC on in my car because I didn't want my car engine to overheat. I absorbed a lot of sun and heat.

Back then, I usually had cereal or oatmeal for breadfast, sometime I would have lunch at Soup n' Salads… sometimes not. I would frequently have dinner at Golden Corral but I would always eat large helpings of vegatables. I also frequented my local Thai or Vietnamese restaurants. And… I would snack late at night. 

I'm sure I burned a lot of calories during the day. When I did eat, I ate a lot of fruits and vegatables. 

Here in Barranquilla, Colombia, where I live now, I'm still in the process of trying to stabilize my lifestyle and develop a proper diet because you simply can NOT what I consider a good variety of food here. No really authentic Asian food here, no Thai, no Vietnamese, they don't know what 'stuffed Spuds' are, their Italian food is very 'average', and they don't have Greek food. Their Middle Eastern food is pretty good.

Generally speaking, they eat so much beef, pork, and chicken that you'd think they were actually trying out for the football team.

But I know for a fact, because I've done it, that most people eat far more food than they actually need to. I'm convinced that most eating is out of habit. Every time we turn around, we're given an excuse for stuffing our gut.

Getting together with some friends? Stuff your gut! Have a few extra minutes during a busy day? Stuff your pie-hole. Got something serious on your mind? See how many cheese and crackers you can stuff into your mouth and look like a Chipmonk.

And of course the issue of, 'why are portions so large in restaurants' is another huge issue. I've gotten to the point that I don't even eat in certain restaurants because I'm tired of having to stuff my face just to feel like I'm not getting screwed on the price. Or I'll ask for a doggy-bag (even though I frequently give that to the homeless guys I see parking cars around most of the restaurants here).

Nevertheless, it's a surety that obesity is a huge problem (pun intended) today. â€‹Worldwide obesity has doubled since 1980, according to the World Health Organization, with 600 million people globally categorised as obese. 

I´m getting ready to buy some of Youngevity's products. I've always admired Dr. Wallach's position on the value and imporance of the 90 essential vitamins and minerals. I find it hard to believe that God didn't put everything we needed right here with us when He started this whole show and I find most of the 'new discovery' stuff kind of hard to swallow (pun intended). 

I tried Youngevity's core product, 'Tangy Tangerine' multivitamin-mineral supplement, product last year and I thought it tasted terrible. But supposedly they have another formulation that tastes better.

I'm starting to feel some problems in my hip and I hear that Youngevity products have been effective for some people in alleviating that kind of problem. So…. nutrition takes a higher priority when you get older, doesn't it? 

Here's the article that set me off on this. See what you think about it.

 

Art Williams
Case Study Writer and Markethive Developer

 

 

 

 

Help Me Celebrate by Giving YOU a Gift

I Want to Celebrate by Giving a Gift to You
I want to thank everyone so much for supporting me in my health journey and especially to those who have come on board as Ambassadors in Plexus to spread the word. Your support has made me "silver" in the company.
I want to celebrate this occasion by giving YOU a gift. 
As most of you know, I am Your Jewelry Guidewww.yourjewelryguide.com/blog, and, therefore have stock of fine jewelry. My newest store will be called Better-n-Bling in which I will feature jewelry that is not costume, but also not costly.
For everyone who joins me as Ambassadors in Plexus during the month of June, I want to celebrate you and Plexus by sending you a gift of a piece of sterling silver jewelry out of my stock. It's from me, personally, and I will ship it to you myself. 
Join me at shopmyplexus.com/dannahallmark. When you get to the website, you will see my cell phone number in the upper right hand corner. I'll walk you through the signup if you need me to. 
Remember, I went from housebound to total freedom of movement with Plexus. For those who know me — that's a miracle. 
$3 per day can buy you renewed health — and very quickly.
Thank you again.