#How Weight Loss Without Exercise in 1 Week

[rsg-energya]

How Weight Loss Without Exercise?

Here know, How Weight Loss Without Exercise? How Weight Loss Without Exercise in 1 Week? How to Lose Weight Fast Without Exercise in A Month? How to Lose Weight Fast Without Exercise Overnight?

[inmyglowupera]

Mindset shift #2: Plateaus are part of the process and key to the success of longterm weight loss.

Plateaus are not roadblocks—they’re milestones. They show that your body is adjusting to the progress you’ve made so far. Instead of seeing them as failures, view it as a reward for your hard work. As your body giving you a break so you can recharge and reevaluate.

Why Are Plateaus Important to Your Weight Loss Journey?

When you lose weight, your body needs time to recalibrate:

• Metabolism: Plateaus prevent metabolic adaptation, where your body slows down calorie-burning to preserve energy.

• Hormonal Balance: Hormones like leptin (which regulates hunger) and cortisol (stress hormone) stabilize during plateaus, reducing stress on your body.

• Muscle Preservation: Slower weight loss during plateaus gives your body a chance to retain muscle mass.

What to Do During a Plateau:

1) Don’t Rush to Make Changes: Give your body time to adjust to recent weight loss before altering your diet or exercise routine. Sometimes, patience is the key to moving forward.

2) Focus on Restorative Acts: Prioritize sleep management and stress management, as both play a critical role in weight loss. Poor sleep and chronic stress can disrupt hormones like cortisol, which can hinder progress.

3) Celebrate Non-Scale Victories: Progress isn’t just about the number on the scale. Look for improvements in strength, stamina, mood, energy levels, or how your clothes fit.

4) Reflect and Reassess:

Use this time to observe your journey without judgment. Ask yourself:

• What has been working so far?

• What feels difficult, and how can I make it easier or more sustainable?

• Have I become too restrictive or too lenient?

• Are my diet and exercise routines still aligned with my goals and needs?

Plateaus are a chance to adjust and refine your habits to better suit your lifestyle.

5) Consider Upcycling Calories:

Upcycling calories involves alternating higher and lower calorie days to prevent your metabolism from adapting too much. For instance:

• Increase your calorie intake slightly on one day with nutrient-dense foods like healthy fats or complex carbs.

• Return to your usual calorie range on the following days.

This strategy can help reset your metabolism and push past a plateau.

6) Reassess Your Workouts:

Once you feel ready to adjust, start by varying your exercise routine:

• Incorporate new movements or activities to challenge different muscle groups.

• Ensure your workouts include strength training, which boosts metabolism.

• Avoid overtraining—intense workouts with insufficient recovery can increase cortisol, working against your weight loss goals.

7) Review Your Diet: Plateaus are a good time to take a closer look at your eating habits with curiosity and without judgment. Ask yourself:

• Are you eating enough proteins and fibres to help you feel full and well nourished? Did you eat enough healthy fats to ensure proper satiety?

• Are you eating more calorie-dense foods than you realize, such as cooking oils, granola, nuts, nut butters, cheese, or avocado?

• Be careful of low calorie foods. These items are often ultra-processed with artificial sweeteners. Sugar substitute can negatively impact your gut microbiome and insuline response—paradoxically causing you to gain weight. Focus on fresh whole foods and bake your own little treats, even of they are higher in calories they will be more satisfying.

• Have recent stressors, celebrations, holidays, or vacations led to more indulgences than usual?

• Are you underestimating portion sizes or the amount of food you’re eating?

If you feel comfortable and it won’t negatively impact your mental health, consider tracking your food intake for a couple of weeks. Focus on accuracy by weighing your food rather than using cups or spoons, especially for non-liquid items. Be gentle and non-judgemental. The goal is to understand not punish.

If tracking feels too overwhelming, focus instead on visual portion control (e.g., smaller plates, filling half your plate with veggies, or limiting high-calorie extras like dressings).

[frownyalfred]

i don’t know if arkham prince bruce would be able to have the same level of sheer muscle mass as batman. the arkham cafeteria slop does not have optimized macros and the time/space bruce has available for exercise probably varies wildly depending on the whims of his doctors and whether or not he’s in solitary. i just reread the fic where clark, bruce, and batboys get stranded for three weeks without rations, so now my head is filled with thoughts of clark watching bruce do push-ups on his second day of the guards not bringing any food, morbidly fascinated by the function of a body so pared down to essentials. he doesn’t need x-ray vision to see the bones and muscles sliding beneath bruce’s skin when he moves. it’s equal parts horrifying and enthralling to see how well-adapted bruce is to his chosen environment

Absolutely -- I actually slid a line about this into Eye in the Sky, how Bruce needs that extra protein to maintain his muscle mass and how he's still insanely strong and muscular without it, but he's definitely much leaner. I imagine it takes some time though -- you don't lose all your muscle right away. If Bruce was bulked up from the LoA training and his crusade in Gotham, getting sent to Arkham means he'd probably drop a couple dozen pounds right away, and then less and less as time went on. It's much easier to hold onto what you currently have, if you're smart about it. You can prioritize fat loss during diminished caloric periods instead of muscle loss if you exercise the fuck out of said muscles. You still lose muscle of course, but you lose less than you would otherwise. That's why it's so important to eat protein and do resistance training when you're losing a lot of weight -- we see this with ozempic/GLP-1's right now, where people get down to a lower bodyweight but they lose so much muscle because they were completely sedentary and eating low protein the whole time.

That's all to say -- I'm sure Bruce knew this would happen, and has plans in place to maintain as much lean muscle and power as he can. He's doing as much resistance training as he can in his cell, he's bribing and trading for protein with the guards/other prisoners, and he's losing fat he can spare when he's locked up in solitary and can't eat.

[coffeecatsandhealth]

12/28/24

Making ricotta pie for the first time. It's lemony and sweet like a custard. It's apparently a common dessert for Italians around Easter. I guess not my family, because I had never heard of it, but found it when looking for approachable Italian desserts to go with the Christmas lasagna we'll have tomorrow. The only thing about it that makes it Christmas lasagna is that we're having it for Christmas. Lol. I'm a whisper bit of Italian so I don't look it and I barely have any in my bloodline. My fiance loves our family lasagna and requested it for Christmas this year.

So far, I've made the ricotta pie (it's in the oven), cranberry cookies, and pecan pie. I'm going to make some gingersnaps tonight to put in the cookie jar as we're trying to make more things at home like cookies and buy less of them. My very cute fiance has a big sweet tooth. I've been mostly using older recipes that seem to use less sugar overall. I've recently tried sour cream cookies from an Amish recipe from one of my cookbooks and one from Baking Yesteryear. I liked the Amish one a teensy bit better, but I had to cut the recipe into 1/4 the original yield because a lot of the Amish cookie recipes I found are enough to feed an army.

The gingersnap recipe I'll be using is vegan, which I sought out on purpose because I ran out of eggs. I figure if things get weird and difficult under Trump like I suspect, it won't hurt to be creative with cooking like learning how to bake things like cookies without eggs for instance. There's some logic there. I'm thinking about vegetarian and vegan meals too here and there if meat and dairy prices go up, but nothing too complicated and fussy ideally. I have quite a library of my cookbooks growing.

I haven't really had much of a chance to exercise lately, but honestly I've mostly been trying to take it easy outside cleaning and cooking because I've had a little time off of work this past week. I sorta dread going back to work because I am unsupervised and left to my own devices because haha, oh yeah I'm a project manager. I feel like I don't know what I'm doing sometimes and I need to come up with a game plan for some work stuff soon. I've been dreading that and I hope things come to me mentally because they haven't.

Ah, also recently had med changes. I stopped taking Topiramate because it's not working for weight loss and I think it's been making me tired and foggy headed during the day. I've decreased Lexapro and have the goal of going off of it, and I've started Pristiq. This is all under the guidance of my prescriber. So we're seeing if this works for me. In the short term I do feel like I have more energy and I don't feel as groggy waking up in the morning. I actually feel well-rested. I'm still sleeping too much but it'll take awhile for my new meds to work. Here's hoping they work better for me and here's hoping that they don't get fucked up when my health insurance switches to United Healthcare on 1/1/25. I'm not pleased to be going to them. 😑

In other news, I am working on a list of things to not buy in 2025, things to buy less of, and things that aren't restricted by the aforementioned categories that I felt needed to be called out. One thing my fiance is suggesting we buy less of is concert tickets. 😅 He's right though. We went big because some of the concerts are for our honeymoon but we can't in good faith go buckwild the whole year JUST because we're getting married.

Oh yeah, we've recently decided to go for the courthouse wedding and I feel good about it now. I had reservations at first but it feel a hell of a lot better about it now tbh. We have a vague idea of when we might get married. We're considering the spring equinox or the first Saturday after the spring equinox because I looked and found that it generally falls between March 20-21 every year and if we go for 3/22 it'll always be a day of spring and not sometimes winter. I like the idea of us getting married in spring as a new beginning and he likes it too so thats what we're thinking for now. It all sorta depends on when I find the right dress and how long it'll take to get tailored properly.

Now off to make more cookies!

[healthy444]

Can I build muscle and lose fat at the same time?

Yes, it is possible to build muscle and lose fat simultaneously, though it can be challenging and typically requires a well-structured approach. This process is often referred to as “recomping” (short for recomposition). Here are some key strategies to achieve this:

1. Nutrition

Caloric Balance: Aim for a slight caloric deficit to lose fat while providing enough nutrients to support muscle growth. This typically means consuming slightly fewer calories than your body needs to maintain its current weight.

Protein Intake: Ensure a high protein intake (1.6 to 2.2 grams per kilogram of body weight) to support muscle repair and growth.

Macronutrient Balance: Balance your diet with a good mix of carbohydrates and fats to provide energy and support overall health.

2. Strength Training

Progressive Overload: Continuously challenge your muscles by increasing the weight, reps, or intensity of your workouts over time.

Compound Movements: Focus on compound exercises (squats, deadlifts, bench presses) that work multiple muscle groups simultaneously.

Consistency: Maintain a regular workout schedule, typically 3–5 times per week, to consistently stimulate muscle growth.

3. Cardio

Moderation: Incorporate moderate cardio to support fat loss without compromising muscle gains. High-Intensity Interval Training (HIIT) can be particularly effective.

Timing: Consider doing cardio on non-lifting days or after strength training sessions to prioritize muscle preservation.

4. Recovery

Sleep: Ensure adequate sleep (7–9 hours per night) to allow your body to recover and grow.

Rest Days: Incorporate rest days to prevent overtraining and reduce the risk of injury.

5. Consistency and Patience

Long-Term Commitment: Body recomposition is a gradual process that requires consistent effort over time. Patience and persistence are crucial.

Monitor Progress: Track your progress with measurements, photos, and performance in the gym rather than just focusing on the scale.

6. Individual Factors

Starting Point: Beginners or individuals returning after a long break often see more dramatic changes in body composition.

Genetics: Genetic factors can influence how easily you gain muscle or lose fat.

7. Nutrient Timing

Pre-Workout Nutrition: Consume a meal or snack rich in protein and carbohydrates about 1–2 hours before your workout to fuel performance.

Post-Workout Nutrition: Have a post-workout meal or shake with protein and carbs within 30–60 minutes after your workout to aid recovery and muscle growth.

8. Hydration

Stay Hydrated: Adequate hydration is essential for overall health, performance, and recovery. Aim to drink plenty of water throughout the day, particularly before, during, and after workouts.

9. Supplementation

Protein Supplements: Whey or plant-based protein powders can help you meet your daily protein requirements.

Creatine: Creatine monohydrate is a well-researched supplement that can enhance strength, power, and muscle mass.

Branched-Chain Amino Acids (BCAAs): These can help reduce muscle soreness and promote muscle protein synthesis, particularly when training in a fasted state.

10. Mind-Muscle Connection

Focus on Form: Pay attention to proper form and technique to maximize muscle engagement and prevent injury.

Contraction: Emphasize the contraction of the target muscles during each exercise to improve muscle activation.

11. Variation in Training

Periodization: Incorporate different phases in your training program, such as strength, hypertrophy, and endurance phases, to continually challenge your muscles and prevent plateaus.

Exercise Variety: Regularly change your exercises, rep ranges, and workout routines to keep your muscles guessing and promote continuous adaptation.

12. Tracking and Adjustment

Regular Assessments: Keep track of your body composition, strength levels, and overall progress. Adjust your diet and training plan based on these assessments to ensure continued progress.

Listen to Your Body: Be mindful of signs of overtraining or injury. Adjust your training intensity and volume as needed to prevent burnout and maintain long-term progress.

13. Metabolic Rate and Muscle Mass

Muscle Increases Metabolism: Building muscle increases your resting metabolic rate (RMR), helping you burn more calories even at rest, which aids in fat loss.

14. Hormonal Balance

Manage Stress: High-stress levels can lead to elevated cortisol, which can negatively impact muscle growth and fat loss. Incorporate stress management techniques such as meditation, yoga, or deep breathing exercises.

Hormonal Health: Ensure adequate intake of essential fats and micronutrients to support hormonal health, which is crucial for muscle growth and fat loss.

15. Support System

Accountability: Having a workout partner, or coach, or joining a fitness community can provide motivation, accountability, and support.

Education: Continuously educate yourself about nutrition, training, and recovery to make informed decisions and optimize your body recomposition efforts.

By paying attention to these important factors, you can further enhance your ability to build muscle and lose fat simultaneously. Remember, consistency, patience, and a holistic approach are key to achieving long-term success in body recomposition.

[drmongamediclinicdelhincr]

Can Diabetes Be Reversed in 30 Days?

The idea of "reversing" diabetes in 30 days is highly complex and depends on the type of diabetes, individual circumstances, and the extent of the condition. While it's unlikely that diabetes can be fully reversed in such a short time, certain measures can improve blood sugar control significantly in a month. Below is an explanation of what can be done:

Type 1 Diabetes

Cannot be reversed: Type 1 diabetes is an autoimmune condition in which the body's immune system attacks and destroys the insulin-producing beta cells in the pancreas. Because no insulin is produced, insulin therapy is required for life.

Management: Blood sugar levels can be controlled with proper insulin management, a healthy diet, and regular physical activity, but a complete reversal is impossible.

Type 2 Diabetes

Possibly improved or put into remission: Type 2 diabetes is a metabolic condition where the body either becomes resistant to insulin or does not produce enough. It is often linked to lifestyle factors such as poor diet, lack of exercise, and obesity.

Reversal vs. Remission: Type 2 diabetes may go into remission with significant lifestyle changes, but this doesn't mean it is "cured." It means that blood sugar levels return to normal without needing medications. However, this typically requires sustained lifestyle changes over a long period, not just 30 days.

How to Improve Blood Sugar Control in 30 Days

While reversing diabetes in 30 days is unlikely, substantial improvement can be made by focusing on these key factors:

Dietary Changes

Low-Carb or Keto Diet: Reducing carbohydrate intake is one of the most effective ways to lower blood sugar levels, especially in Type 2 diabetes. A low-carb or ketogenic diet can help reduce the amount of sugar in the bloodstream by limiting insulin spikes after meals.

Whole Foods: Focus on whole, unprocessed foods such as vegetables, lean proteins, healthy fats, and whole grains. Foods high in fiber, such as vegetables and legumes, can help stabilize blood sugar.

Avoid Processed Foods: Cut back on refined carbs, sugary drinks, and processed foods that cause rapid spikes in blood glucose.

Portion Control: Eating smaller, more frequent meals can help avoid large spikes in blood sugar levels.

Intermittent Fasting: Some studies suggest intermittent fasting (such as eating within a 6-8 hour window) may help improve insulin sensitivity and reduce blood sugar levels.

Exercise

Regular Physical Activity: Exercise is one of the most effective ways to improve insulin sensitivity and lower blood sugar. Activities such as brisk walking, strength training, cycling, and swimming can help burn glucose and improve overall metabolic function.

Aerobic Exercise: Cardio exercises (like walking, running, and cycling) help use up glucose and make cells more sensitive to insulin.

Strength Training: Building muscle mass increases the body’s ability to use glucose efficiently, which can help control blood sugar.

Consistency: Aim for at least 30 minutes of moderate exercise most days of the week to see improvements.

Weight Loss

Significant Weight Loss: For overweight or obese individuals, losing as little as 5-10% of body weight can improve insulin sensitivity and blood sugar control. In some cases, weight loss has been shown to lead to remission of Type 2 diabetes.

Meal Timing: Eating at regular intervals and not overeating can help prevent blood sugar spikes.

Stress Management

Reduce Stress: Chronic stress can lead to higher levels of cortisol, which in turn can raise blood sugar levels. Practices like meditation, deep breathing, yoga, and relaxation techniques can help lower stress and improve blood sugar control.

Sleep: Poor sleep can negatively impact blood sugar levels and insulin sensitivity. Aim for 7-9 hours of quality sleep per night.

Medication Adjustment

Consult Your Doctor: If you have Type 2 diabetes, your healthcare provider may recommend adjusting your medications, such as metformin, GLP-1 agonists, or SGLT2 inhibitors, to help manage blood sugar levels. While medications do not "reverse" diabetes, they can help keep blood sugar under control as you implement lifestyle changes.

Continuous Monitoring: Regular monitoring of blood sugar levels is important for understanding how different foods, activities, and medications impact your blood sugar and making adjustments as needed.

Timeframe for Significant Change

While 30 days may not be enough to fully reverse Type 2 diabetes, significant improvements can be seen within a month, especially with a combination of the following:

Reducing HbA1c (a marker of long-term blood sugar control)

Lowering fasting blood glucose levels

Improving insulin sensitivity

Losing weight

Feeling better overall

However, true remission of Type 2 diabetes typically takes months to years of sustained healthy habits.

Conclusion

While it's unlikely that diabetes will be completely cured in 30 days, substantial improvements can be made within that time by adopting a healthy diet, regular exercise, stress management, and possibly adjusting medications.

If you have type 2 diabetes, significant lifestyle changes can lead you to remission, but a long-term commitment is necessary. Always consult your healthcare provider before making drastic changes to your diet, exercise routine, or medications. They can provide personalized guidance based on your specific health needs and condition.

[effortofthestrained]

I started a month long plan for myself.

I’ve been depressed and unmotivated. My weight loss has plateaued, and I want to fix myself.

For a month,

1. Follow my food rules to a T. No sugar as well. And stay strictly in my calorie deficit. If I go over, I purge or exercise it out.

2. Workout every morning

3. Wake up at 6:30am

4. No mirrors or looking at my reflection. Without worrying about my physical appearance it seems to help me focus more on what’s ahead.

5. No weigh ins the whole month. The goal is to see how much I can lose if I focus 100%. Seeing the scale derails my concentration and I’ll act out or let go of my plan if I see something I don’t like.

6. No doom scrolling on Instagram. I do this way too often and it wastes hours.

7. Journal the whole thing.

8. Walk two hours a day.

9. Fast once a week for 36 hours.

I’m on day 3. So far so good. The key is consistency and to crawl out of my unmotivated depression pit.

Other people are welcome to try it.

[hollowthatfollowssme]

✩｡:*•.❁ Welcome To My Blog❁.•*:｡✩

About Me Height: 5’2” HW: 182-lbs

CW:126.6-lbs

UGW: 105-lbs

I am 26 y/o college graduate who works full-time. Was recovered for a while but relapsed in 2021 after hitting HW. I got married April 2024 to the love of my life. I am Gluten Intolerant and have a very sensitive stomach. I love K-pop, fashion, kitting, early 2000s TV, cooking, fitness, smoking weed, and anything related to online tea. Absolutely obsessed with trying new diet soda flavors. I have been disordered since the age of 15 and have gone through ana, mia, and BED over the years Proudly Self Harm free since 2018!

What's the Point of This Blog?

When I relapsed in 2021, I discovered pro-ana forums for the first time and I learned that there is a sub-section of proana that is actually pro-harm reduction. I resonated with it because I am not ready for help nor is it an option without losing my job and everything I worked hard for. I feel like I have no choice but to manage my symptoms and reduce the harm to my health the best I can on my own, and I am FAR from being the only person with an ED who feels like this. Many of us have a lot to lose if we seek treatment and that very fact prevents us from seeking help. The next best thing we can do for ourselves is change how we see and interact with disordered thoughts. Instead of starving yourself because you want to disappear, what if you tried to slowly and steadily lose weight so that you can do something you always denied yourself, something that you always told yourself you weigh too much to do? I know from experience, that losing weight quick and dirty only makes you feel worse and DOESN'T LAST once you start to eat "normally" again. Sustainable lifestyle changes are the only way to prevent loose skin, stay on track with a bingeing problem, and keep your metabolism and hormones from going out of wack, (reducing the negative symptoms and long-term health effects of ED.) If you don't believe it's possible, I have lost over 60+lbs while struggling with Bingeing over the course 18 months and have maintained that loss for about 1 year with absolutely no period regain. I went from a US dress size 14 to a size 6 and in the last year that I have stayed 120lbs, I now fit into a size 4 from body recomposition.

How Did You Do It?

1. Address negative thoughts when you can, when you say sweeping statements like "I always mess up" or "Everyone hates me" Challenge those thoughts with facts. Is that really true or does it just feel that way in the moment? Be honest with yourself. Motivation is always coming and going and you can't rely on self-hate to keep you on your diet, people who hate themselves rarely take good care of themselves and stay on track.

2. You don't have to eat low res to lose weight, instead create a proper and sustainable calorie deficit. Use this link to find your BMR and look at the activity level to see how many calories you really burn in a day, most anas underestimate this number. Whatever that BMR number is, subtract 500 calories, this will give you the amount you can eat and still lose 1 lb per week! 3500cals of deficit = 1 lb of loss. 1 lb per week sounds slow but having consistent loss week after week is so healing for someone who has alot of ups and downs emotionally from weight fluxs. If that sounds like you, give slower loss a shot! 3. Stop punishing yourself and find things that you enjoy instead. If you are taking away food to punish yourself or using increased exercise to punish yourself, you are actively sabotaging the only things that help you with weight loss. If you use those things as punishments, you are less likely to want to do them AT ALL. It's so important to find an enjoyable exercise that you look forward to and that relieves stress. Exercise is there to help you maintain your health/weight and using it as a punishment takes all the joy away from it and makes it into a chore you dread and avoid. Instead of taking away food, focus on buying higher quality food in smaller portions, you will find it tastes better and you look forward to planning your meals around those ingredients. 4. Eat high volume low calorie whole foods. Alot of packaged "health" food is just as bad as junk food, they just put a trendy-looking design on the package and the word "natural" slapped on it. before you buy or eat anything you need to be looking at the label on the back. If you want to feel more satisfied with your meals, try to get at least 60g of protein a day and avoid food that is calorically dense especially when you don't have access to a food scale. Try to eat more foods that contain one ingredient and when eating a full meal, try to fill your plate with 2 large servings of vegetables, one serving of protein, and one small serving of a grain or starchy vegetable. This ratio of food helps you feel full and keeps the calories low! If you have any more questions feel free to use my inbox! If you need help to reduce harm and feel like you are beyond helping yourself, please get help from a trusted loved one. Your well-being is worth more than what ever trouble you might get in asking for help. Nothing you did could ever warrant or make you deserve to not live. You are worthy of love and good health and I hope this helps you get a step closer to that.

[ivyshrinks]

semaglutide update: week 14

my last update wasn't a very informative one, so I'm going to try to talk a bit more about what's been going on lately in this post! I'll make some bolded headers for different topics I discuss in case there's anything in particular you do or don't care about.

weight update

I haven't had the best few weeks. I've been eating kind of like an asshole - ordering doordash a lot, started (and stopped) drinking alcohol again, etc. however, I've been back on track for a bit now, and I'm down to a new low weight of 347.7 lbs (down from my april hw of 390 lbs and my july 9th sw of 380 lbs). this means I'm a little over 30 lbs down in three months! losing at a rate of 10 lbs/month is great, and I'm really happy with the progress I've been making.

medication update

I'm still taking 20 units of compounded semaglutide a week, which I think (based on the concentration of my meds) is equivalent to the 1.0 mg dose of the actual stuff. I plan on staying on 20 units for a while, maybe throughout my next vial of medication (which should last about 10 weeks at 20 units/week), then I might discuss with my doctor going up a bit if I feel like I need it. I think the therapeutic dose of wegovy for weight loss is 1.7 mg or 2.4 mg, so I'm still technically below the therapeutic dose, but it's been working fine and I don't want to jump up in dose too soon if it's not necessary.

struggling with knowing when to stop eating on semaglutide (tw: vomiting)

something I've been struggling with is getting used to my new stomach and fullness cues. I never really had fullness cues until starting semaglutide, so I have a hard time knowing exactly when to stop eating. this means I often eat slightly too much, and then immediately have to go vomit - not self-induced, but just too much in my stomach that my body rejects it. I've been vomiting a few times a week from eating a little too much during my regular meals, which is something that really bothers me. so now I'm trying to be more mindful of portion sizes, how much I put on my plate, and unlearning being part of the "clean plate club." I always feel the need to finish everything I put on my plate, but I need to realize that it's okay if I save some leftovers for later or even throw away the rest of my food when I'm full.

sobriety struggles

as for the alcohol that I mentioned earlier, I bought a big bottle of vodka a week or two ago and thought "I can just have a little bit here and there, and it'll be fine!" without realizing that I am not in fact a queen of moderation when it comes to alcohol. after one evening of drinking my usual (large) amount, I woke up at 1 am with a headache, tummy ache, heartburn, etc., and I just thought to myself "I hate this and it's not worth it." when I woke up in the morning, I poured the rest of my vodka down the drain. I don't need it. it's not good for me mentally. it's not good for my weight loss journey.

exercise

I want to start exercising regularly again! for a while, I was struggling with back pain and sciatica, causing me to lose feeling in my right leg if I walked too far, which scared me out of going for walks. I didn't want to get hurt from falling. however, that pain has disappeared now! I've gone for a few walks this past week, with each walk being between 1.5 and 2.5 miles in distance, and I love it. I also plan on starting up yoga again to hopefully help with my flexibility and mobility, as well as for mental health benefits. I plan on using the underbelly website (which promotes yoga for people in all bodies with an emphasis on accessibility) for yoga at home a couple of days a week, and I even signed up for a gentle yoga class at a wellness center near my house! my first class is supposed to be tomorrow night, but I might have to skip it - unfortunately I have come down with a cold, and I'm not feeling too hot right now.

new doctor

I received a devastating email a few weeks ago saying that my primary care physician (who I have worked with for years and who I adore) will no longer be accepting my insurance in 2025. my doctor and the physician's assistant have been so supportive and incredible, both while on my weight loss journey and even when I was struggling with weight gain. they're healthcare practitioners who are supportive of my weight loss journey without being fatphobic or condescending about my weight. so, learning that I need to find a new doctor was devastating and scary. I did a lot of research and found a couple of doctors who seem to have very good reviews and are consistently described as kind and compassionate, so I have a new patient appointment with one of these other doctors in a couple of weeks. I hope she's as supportive as my last doctor. I'm kind of scared about starting off fresh with a new doctor, especially since I used this opportunity to switch to a doctor with a different hospital affiliation, which means she won't have automatic access to my old records. so when I go to weigh in for the first time with my new doctor, they're just going to see that I'm 300+ lbs, not the fact that I've already lost 40+ lbs. I hope to get them up to speed, but it's still a bit daunting. I hope everything goes well with this transition.

where do I go from here?

I'm going to keep on truckin! I'm going to try to limit how often I order doordash, and try to make healthier choices when I do. I'm going to avoid alcohol. I'm going to continue going for walks when the autumn weather is nice and start practicing yoga a few days a week. I'm going to try to get a little better about drinking my water on workdays. I'm going to try to post more in the discord weight loss groups I'm a part of for support since sometimes being on a weight loss journey can feel a little lonely. and I'm just going to keep marching forward!

[doriskclar4]

The Ultimate Guide to Fitness: Building a Stronger, Healthier You

In today’s world, fitness is about much more than aesthetics. It’s about building a lifestyle that supports your overall health, longevity, and well-being. Whether your goal is to gain strength, lose weight, improve endurance, or simply maintain an active lifestyle, fitness offers a multitude of physical and mental benefits. This article will dive into the key aspects of fitness, the importance of different types of exercise, and tips on how to create and maintain an effective fitness routine.

What Is Fitness?

Fitness is commonly understood as a measure of physical health and the ability to perform physical tasks efficiently. It encompasses various components, including:

Cardiovascular endurance: The ability of your heart and lungs to supply oxygen to your muscles during prolonged physical activity.

Muscular strength: The amount of force your muscles can exert against resistance.

Muscular endurance: The ability of your muscles to perform repeated actions without fatigue.

Flexibility: The range of motion of your joints and muscles.

Body composition: The proportion of fat to lean mass in your body.

A well-rounded fitness routine should address all of these components, leading to a balanced and healthy body.

Benefits of Regular Physical Activity

Regular exercise is one of the most important factors in maintaining a healthy lifestyle. The benefits of fitness extend far beyond just looking good — they positively affect nearly every system in the body, as well as your mental health:

1. Physical Health Benefits

Weight management: Exercise helps burn calories and boost metabolism, making it a key tool for weight loss or maintaining a healthy weight.

Stronger muscles and bones: Strength training builds muscle mass and increases bone density, reducing the risk of osteoporosis.

Improved cardiovascular health: Regular aerobic exercise improves heart health, lowers blood pressure, and reduces the risk of heart disease and stroke.

Enhanced immune function: Physical activity helps strengthen your immune system, making it easier for your body to fight off illnesses and infections.

Better sleep quality: Exercise promotes deeper, more restorative sleep, which in turn supports physical recovery and overall well-being.

2. Mental and Emotional Health Benefits

Reduced stress and anxiety: Exercise is a powerful stress-reliever, promoting the release of endorphins that help elevate your mood and reduce feelings of anxiety.

Improved mood: Regular physical activity can help combat symptoms of depression and increase self-confidence and mental clarity.

Enhanced cognitive function: Exercise has been shown to improve brain function, memory, and focus, making it a valuable tool for overall mental performance.

Increased energy levels: Engaging in regular physical activity can help fight fatigue and boost your overall energy.

Types of Fitness Training

To achieve a well-rounded fitness routine, it's essential to incorporate a variety of exercises that target different aspects of fitness. Here are the main types of training that should be part of your fitness regimen:

1. Cardiovascular (Aerobic) Exercise

Cardio exercises raise your heart rate, improve cardiovascular endurance, and help burn calories. These activities are great for improving heart and lung health while promoting fat loss.

Examples: Running, cycling, swimming, brisk walking, and jumping rope.

Frequency: Aim for at least 150 minutes of moderate-intensity cardio (e.g., brisk walking) or 75 minutes of vigorous-intensity cardio (e.g., running) per week.

2. Strength Training

Strength training, also known as resistance training, focuses on building muscular strength and endurance by using resistance such as weights or body weight. This type of exercise is crucial for increasing muscle mass, bone density, and metabolic rate.

Examples: Weightlifting, resistance bands, bodyweight exercises (push-ups, squats), and using gym machines.

Frequency: At least two days a week of full-body strength training, targeting major muscle groups.

3. Flexibility and Mobility Exercises

Flexibility exercises improve your range of motion, reduce the risk of injury, and aid in recovery. Stretching and mobility work are important components of a well-rounded fitness plan, especially as you age.

Examples: Static stretching, dynamic stretching, yoga, and foam rolling.

Frequency: Aim to stretch major muscle groups at least 2-3 times per week, holding each stretch for 15-30 seconds.

4. Balance and Stability Training

Balance exercises help improve coordination, posture, and core strength. These are particularly important for older adults but beneficial for all fitness levels to prevent falls and enhance overall body control.

Examples: Single-leg exercises, stability ball exercises, and activities like tai chi.

Frequency: Incorporate balance exercises into your routine at least 2-3 times a week.

Creating a Fitness Plan

Whether you're new to fitness or looking to revamp your routine, creating a personalized fitness plan that aligns with your goals is key to success. Here’s how to get started:

1. Set Clear, Achievable Goals

Start by identifying your fitness goals, which could be related to weight loss, building strength, improving endurance, or enhancing flexibility. Break these goals down into specific, measurable, and time-bound objectives.

2. Find Activities You Enjoy

You’re more likely to stick to a fitness routine if you enjoy it. Explore different activities such as running, dancing, swimming, hiking, or yoga until you find something that excites you.

3. Plan Your Workouts

To stay consistent, plan your workouts in advance. Schedule at least 3-5 workout sessions per week, incorporating a mix of cardio, strength training, and flexibility exercises. You don’t need to spend hours at the gym — even 30 minutes of focused exercise can yield significant benefits.

4. Progress Gradually

Start with a fitness level that suits your current abilities and gradually increase the intensity and duration of your workouts as your body adapts. Overtraining can lead to burnout and injury, so listen to your body and allow time for rest and recovery.

5. Track Your Progress

Keeping a workout log or using a fitness app to track your workouts, nutrition, and progress can keep you motivated. Celebrate small victories along the way to stay focused on your larger goals.

Tips for Staying Consistent

Consistency is the key to long-term fitness success. Here are some tips to help you stick to your routine:

Set a routine: Incorporate exercise into your daily or weekly schedule, treating it as a non-negotiable part of your day.

Work out with a buddy: Exercising with a friend or joining a fitness class can make working out more enjoyable and help keep you accountable.

Switch it up: Avoid workout boredom by varying your exercises and trying new activities to keep things fresh and challenging.

Stay patient: Fitness results take time, so be patient with your progress and focus on consistency rather than perfection.

Common Fitness Myths Debunked

As you embark on your fitness journey, it's important to separate fact from fiction. Here are some common fitness myths debunked:

Myth 1: Lifting weights will make you bulky: This myth especially deters many women from strength training. However, lifting weights is key to building lean muscle and boosting metabolism. Becoming “bulky” requires specific training and nutritional strategies that most casual exercisers do not follow.

Myth 2: You can spot-reduce fat: Many people believe that doing crunches will eliminate belly fat or leg lifts will slim their thighs. In reality, you cannot target fat loss from specific areas. Fat loss occurs throughout the body as you reduce overall body fat through a combination of diet, cardio, and strength training.

Myth 3: More exercise is always better: Over-exercising can lead to injury, burnout, and stalled progress. Quality matters more than quantity. Ensure you're giving your body adequate rest and recovery.

Conclusion

Fitness is a lifelong journey that encompasses much more than a temporary goal. It's about building habits that support not just physical strength and endurance, but also mental clarity, emotional well-being, and overall health. By incorporating a balanced routine of cardio, strength training, flexibility, and mindfulness, you can achieve your fitness goals in a sustainable and enjoyable way.

[rsg-energya]

How Weight Loss Without Exercise

Here know, How Weight Loss Without Exercise at Home? How to Lose Weight Fast Without Exercise Overnight? How to Weight Loss Without Exercise and Diet? How to Burn Fat Without Exercise Naturally?

[fitnessnirvana]

EVERYTHING YOU NEED TO KNOW ABOUT LOSING WEIGHT FAST ( PART2 )

How quickly can I lose weight?

As was previously said, a variety of factors might influence how quickly you lose weight. However, according to the NHS, losing weight at a consistent pace of 0.5–1 kg (1-2 lbs) per week is a healthy objective that should guarantee you're still getting enough calories to maintain your body's physical health.

How many calories should you be eating to lose weight? 

Calories are the energy that comes from the food and beverages we eat and drink, and they are vital to the proper operation of our entire body. You will probably gain weight if your eating habits cause you to regularly consume more calories than you burn off through exercise or everyday movement. Your body will store the excess calories as fat. On the other side, you ought to begin losing weight if your daily caloric intake is regularly lower than your expenditure.

As a very high-level figure, depending on your beginning weight, it's generally advised to reduce your daily calorie intake to about 500 less than your burning rate. This entails being aware of the number of calories your body expels to cut it by 500. Your body expels calories not only from major activities like hiking, running, or working out, but also from smaller ones like stretching, wandering around your home, or fidgeting (your NEAT). Your body burns calories just from doing basic tasks like breathing or pumping blood. Your body burns a total of calories each day, which is measured by your Total Daily Energy Expenditure (TDEE), which is increased by all of this.

Does fasting help lose weight fast? 

The practice of fasting, sometimes known as intermittent fasting, or IF, is becoming more and more common among those who want to reduce their weight. Generally speaking, this means limiting the amount of food you eat rather than the amount of time you eat. If you followed the 16:8 ratio, for instance, you would only consume water, black tea, or black coffee for the remaining 16 hours and adhere to an 8-hour eating window, such as between noon and 8 p.m. Some people favor a 20:4 ratio.

It's unlikely that intermittent fasting (by itself, without modifying your calorie intake) will help you lose much weight, while there's a case to be made for longer meal intervals since they promote more efficient fat burning. Because you eat for a shorter period, intermittent fasting (IF) is popular as a weight loss strategy because it can help limit your portions. For those who often snack late at night or in the middle of the morning, a limited eating window may reduce the desire to mindlessly munch.

But for IF to be really helpful, you still need to be watching your caloric intake and maintaining a healthy number that is lower than your TDEE. No matter how little time you spend eating, it's still critical to make sure you're getting enough calories and a healthy mix of nutrients.

What is the best exercise to lose weight fast? 

I say this all the time: you're more likely to maintain a regular fitness schedule if you enjoy the activity. Having said that, to guarantee that you're burning calories, gaining muscle, and toning up all at the same time when it comes to weight loss, we frequently advise a healthy mix of cardio and strength training. Many "ultra-intense" training plans are available online, many of which guarantee to help you reach goals well beyond what the average person might hope to do during a typical gym session—"as long as you're willing to give it 100%!"

The problem is that, while high-intensity training, when done sensibly and methodically, can help you hit some impressive fitness benchmarks, you should only exercise to a certain extent. Going beyond will just cause burnout rather than improved outcomes. Regardless of the kind of exercise you perform, the key to fat loss and muscle building is to exhaust a muscle and give it enough time to recover. This is known as the "sweet spot" and calorie deficit. You cannot avoid the truth that significant improvements in your body composition will require patience, persistence, and time by hurting yourself.

Why not start with some workout ideas below? 

Walking: perfect if you're just starting out and are keen to get some fresh air as you burn calories

Exercises: a good all-round range of movements you can include in your workouts to burn calories 

Workout plan: we always recommend creating a plan before you start working out to help keep you focused. This guide will help you on your journey to meet your goals

How to lose weight safely

In summary, rapid weight loss in and of itself is not intrinsically unhealthy; rather, maintaining optimal physical and mental health requires careful attention to diet and overall wellness. The most consistent and long-lasting weight loss strategies typically involve a more gradual approach.

A personal trainer can assist you in creating an efficient fat-burning plan and is an expert in assisting you in reaching your goals if you're unsure of where to begin your weight reduction journey.

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How to lose weight conveniently, safely, and quickly

Can't seem to lose weight no matter how much you exercise? Are you afraid of liposuction and not sure if it's safe? Today's product is a Beauty-line solution from the Bijunel series.

Beauty-line solution is a safe lipolysis solution whose main ingredient is L-carnitine.

What is L-carnitine?

Amino acid derivatives

Stored in skeletal and cardiac muscles

Affects heart, skeletal muscle, liver, nerves, and endocrine function

The vitamin B complex carnitine, which contains basic substances produced in the liver, brain, and kidneys, breaks down fatty acids in mitochondria and converts them into energy, helping to promote fat combustion and strengthen muscle exercise.

Who needs to take L-carnitine?

People who lack L-carnitine

People who want to increase weight loss

People who want to improve their athletic ability

People with certain diseases (People with heart disease, diabetes and chronic fatigue syndrome)

Treatment Cycle

It is generally recommended to inject the treatment every 1-2 weeks, depending on its purpose.

Should be noted

✦ 01. The suitability of L-carnitine injections for individuals is determined by medical professionals. It should be noted that decisions should be made based on specific requirements and medical history

✦ 02. Before you start a treatment, you should always consult with the doctor first.

Benefits

✦ 01. Decrease in body fat

The most representative efficacy of L-carnitine breaks down fat. It plays a role in promoting the energization of fatty acids, and the Ministry of Food and Drug Safety also acknowledged that L-carnitine helps reduce body fat.

✦ 02. Protection of the heart

It is effective in protecting the heart by reducing oxidative stress and inflammation of heart muscle cells. L-carnitine is also used as a treatment for ischemic cardiomyopathy that occurs after myocardial infarction.

✦ 03. Improvement of athletic ability

When taking L-carnitine, it plays a role in improving muscle activity by increasing blood flow.

✦ 04. Blood sugar control

L-carnitine is a protein hormone that plays an important role in metabolism. It is known to help control blood sugar by improving insulin levels.

Real Q&A

✦ 01. Is there an age limit for this procedure?

There is generally no specific age limit for receiving L-carnitine injections. However, it should be noted that the use of L-carnitine injections should be determined on a case-by-case basis and with the guidance of a medical professional. For children or individuals younger than 18 years of age, a pediatrician may evaluate the specific needs, medical history, and potential risks or benefits associated with L-carnitine injections. Alternatively, it is particularly important to consult with your doctor first.

✦ 02. As far as I know, lipolysis components have severe side effects, is it safe?

Yes, Hanchung Medical's beauty line solution is made with only safe ingredients and two ingredients. L-carnitine and deoxycholate, are safe and effective ingredients.

L-carnitine: It transfers fatty acids to mitochondria produces energy through oxidation and burns afterward. It accelerates body fat breakdown because it facilitates the process of transporting fat and uses more fat to generate energy.

Deoxycholate: Deoxycholate is effective in reducing fat and cellulite by activating metabolism and converting fat into a water-soluble form, which is then expelled from the body without steroids.

✦ 03. Does it have skin sagging side effect after lipolysis injections?

It can if lipolysis injections contain steroids. Continuous exposure to steroids can lead to various side effects such as menstrual irregularities, osteoporosis, skin spasms, and skin atrophy, which are dangerous. In addition, the ingredient of general fat-releasing products is PPC, which has a strong fat-releasing effect, while it has many side effects. Typical side effects include hypothermia, decreased skin elasticity, and a long recovery period.

✦ 04. So-called Britney's shot. Is it safe?

The PPC (Polyen Phodphatidy|choline) injection is called the "Britney injection" because it was injected by Hollywood's popular female singer Britney. When fat-dissolving substances extracted from soybeans are injected into fat-rich areas, a substance called deoxycholate activates metabolism. It helps to convert it into water solubility and releases it through sweat, urine, etc. Many plastic surgeons promote PPC injections as safe and simple obesity treatment injections, saying that you can easily select and lose the flesh of the desired area.

Fat Dissolving Injection VS Bijunel Beauty Line Solution VS Liposuction

Decide after you look up the differences between Fat Dissolving Injection, Bijunel Beauty Line Solution, Liposuction

Those who do not want to get a liposuction can try the Bijunel Beauty Line Solution Injection Procedure

Treatment areas

Cheekbone

Thighs

Double chin

Forearm

Abdomen

Thighs

Cheekbones

Just the parts you want! Lightly, slimly, smoothly

What if you felt that normal lipolysis injections had no effect?

Combine these procedures!

Bijunel Beauty line solution Iniection procedure (body) + High frequency

Bijunel Beauty line solution After the injection procedure the process of change

Bijunel Beauty line solution Injection (Face) + In-mode, Shrink

It can be managed with a V-line jawline and a firm and elastic face, and it is to see the combined effect of melting fat by injection and destroying fat cells by in-mod. Each has a different mechanism for reducing fat, so you can expect a better effect when you combine the two than when you combine them with one.

Do you have more questions about Beauty-line solution or want to buy it? Contact us Han's kin 🤩

We look forward to introducing you to more derma products in the future :)

[healthproducts007]

How can I lose 3.5 kg in a week without exercise

Losing 3.5 kg (approximately 7.7 lbs) in a week without exercise is an ambitious goal and can be challenging. It requires a very strict dietary approach and should be done with caution. Here are some strategies to help you achieve this goal safely:

Dietary Strategies

Caloric Deficit:

Calculate your Basal Metabolic Rate (BMR): Use an online BMR calculator to determine the number of calories your body needs at rest.

Create a Caloric Deficit: To lose weight, you need to consume fewer calories than your BMR. A deficit of 500-1000 calories per day can result in a loss of 0.5-1 kg per week. For 3.5 kg, you might need a larger deficit, but it should not be too extreme.

Low-Carb Diet:

Reduce Carbohydrates: Cutting down on carbs can help you lose water weight quickly. Focus on vegetables, lean proteins, and healthy fats.

Avoid Sugary and Starchy Foods: Eliminate foods like bread, pasta, rice, and sugary snacks.

High-Protein Diet:

Increase Protein Intake: Protein can help you feel fuller for longer and maintain muscle mass. Include sources like chicken, fish, eggs, tofu, and legumes.

Whole Foods:

Focus on Whole, Unprocessed Foods: These are typically lower in calories and higher in nutrients. Include plenty of vegetables, lean proteins, and healthy fats.

Portion Control:

Mind Your Portions: Be mindful of portion sizes and avoid second helpings. Use smaller plates to help control portions.

Hydration:

Drink Plenty of Water: Sometimes thirst is mistaken for hunger. Drinking water before meals can also help reduce calorie intake.

Other Tips

Avoid High-Calorie Beverages:

Cut Out Sugary Drinks and Alcohol: These can add a significant number of empty calories to your diet.

Eat Mindfully:

Slow Down: Eating slowly can help you feel full faster.

Avoid Distractions: Focus on your meal without distractions like TV or smartphones.

Intermittent Fasting:

Consider Fasting: Intermittent fasting can help reduce calorie intake by limiting the time window in which you eat. For example, an 16:8 fasting window involves eating only within an 8-hour period and fasting for the remaining 16 hours.

Monitoring and Adjustment

Track Your Intake:

Use a Food Diary or App: Tracking what you eat can help you stay within your calorie goals.

Monitor Your Progress:

Weigh Yourself Daily: This can help you stay on track, but remember that daily weight can fluctuate due to water retention and other factors.

Health Considerations

Consult a Professional: Before starting any extreme diet, consult with a healthcare professional or registered dietitian to ensure it's safe for you.

Watch for Side Effects: Rapid weight loss can lead to side effects such as fatigue, irritability, headaches, and dizziness. If you experience severe side effects, seek medical advice.

Conclusion

Losing 3.5 kg in a week without exercise is an aggressive goal and requires strict dietary changes. While it is possible to achieve significant weight loss in a short time, it is important to do so safely and sustainably. Prioritize your health and well-being, and consider a more gradual approach for long-term success.

[instantcollectivepooja]

“Effortless Fitness: Simple Steps to a Stay fit”

In a world filled with complicated workout routines and diets, achieving fitness goals . Here

are some simple and easy tips to start your fitness journey:

1. Start with Small exercises: Don't try to overwork on your first day overnight. Begin with

small, manageable changes like taking the stairs instead of the elevator or going for a short

walk during your lunch break.

2. Find Activities You Enjoy: Fitness shouldn't feel like a task or duty. Whether it feels like

dancing, swimming, or hiking, find activities that you genuinely enjoy doing. This will make it

easier to stick to your routine.

3. Set Realistic Goals: Instead of focus for serious weight loss or muscle gain, set

achievable goals like increasing your daily step count or trying a new workout class once a

week.

4. Prioritise Rest: Rest and recovery are just as important as exercise. Make sure to get

enough sleep each night and give your body time to recover between workouts.

5. Stay Consistent: Consistency is key when it comes to seeing results. Set a schedule and

stick to it as much as possible, even on days when you don't feel like working out.

6. Listen to Your Body: Pay attention to how your body feels and adjust your workouts

accordingly. If something doesn't feel right, don't push through it. It's okay to take a rest day

or change your workout to avoid injury.

Remember, fitness is a journey, not a destination. By keeping things simple and focusing on

small, sustainable changes, you can achieve your fitness goals without feeling

overburdened.

[moatazboucetta]

During the pandemic, we all were trapped inside our homes and had easy and quick access to leisure and food. This has added some extra pounds, and now that the pandemic is over, we wish to lose these extra pounds hanging. Or you have an essential occasion coming up for which you wish to lose weight in less than a month.

If your clothes from last year don’t fit you anymore, you aren’t alone. We all can easily relate. Now that you’ve finally decided to lose weight, time is not helping.

So, just like many others, you’re also here to find secrets to losing 10kgs in a month without exercising.

How To Lose 10kg In 1 Month Without Exercise

These are excellent methods for losing weight and preventing future weight gain.

Take Time to Chew Your Food

We’re always hurrying to finish our food and return to food. Therefore, our brain doesn’t get enough time to process that our stomach is full. Hence, we eat more than our body needs without even realizing it.

Chewing your food thoroughly gives your brain time to realize your stomach is full. This method leads to smaller portions and decreased food intake. There are many studies to prove that people who eat slowly have relatively lower body mass index (BMI).

Pro Tip: Count how many times you chew each bite, as this strategy will keep your mind busy.

Control Your Portion Size

The best way to do this is to carry a small plate when you take out food to eat. We’re so used to eating on a big plate that we must remember how much we’ve eaten. Smaller plates mean less food, which helps you feel full within this much.

When we use a big plate but take out a small quantity of food, it makes us think that we have not eaten enough and that there’s still space left to fill.

The best way to start practicing this habit is by putting nutrient-dense food in larger quantities and high-caloric food in smaller quantities.

Eat at Home

When you prepare your meals at home, it’s up to you to add as many nutrients to your food as you want. Many believe this is the only way to lose 10kg in less time as you decide what goes in your body.

Studies have proven that people who eat at home more than eat out lose more weight than usual. Stock up on nutrient-dense products and try a few dishes each week.

Eat Plenty of Protein

We all know how incredibly significant protein is for our appetite as it makes us feel full quickly. Not only does it reduce hunger, but you also eat fewer calories than usual. Our hormones, like ghrelin and glucagon-like peptide-1, are affected by protein as they can make you feel less hungry.

Consider boosting the protein amount of your meals if you have a grain-based breakfast. Since breakfast is the first meal of your day, focus on eating a higher amount of protein so you can keep your lunch super light.

Drink More Water

People who drink a glass of water before meals eat less food than those who don’t. Studies have shown that people who drink excess water throughout the day, especially before a meal, consume less food, significantly affecting satiety.

Bonus Tip: Replace your energy drinks and sodas with water to cut down on sugar. It will greatly impact your weight.

Cut Down on Sugar

Sugar can be your biggest enemy if you need to control its intake. It can also be one of the major causes of gaining excess weight. So, to lose extra pounds from your body in less time cut down on sugar as much as you can. It can be challenging initially as sugar can be very addictive to eliminate from your diet.

Stay far away from sugar-processed foods such as ice cream, cake pops, sodas, energy drinks, chocolates, etc.

FAQs

Is it safe to lose 10kg in one month without exercise?

If done correctly and in moderation, losing 10kg in a month is safe. We suggest not to take unadvised steps that can harm your health. We advise you to consult with a healthcare professional for weight management.

Is it safe to use medications for weight loss?

Weight loss medications are unsafe to use without medical supervision and are usually recommended to treat particular medical concerns.

Can pregnant women lose 10kgs in a month?

It is possible to lose weight being pregnant when you eat smaller portions of food and exercise daily. However, it can vary from woman to woman and their medical condition, so it’s essential to consult a women’s healthcare professional.

How to lose 1,000 calories a day?

Cycle around 1 hour at a rate of 15 mph with short breaks daily to lose approximately 1,000 calories daily. Increase the intensity of your workout and focus more on thigh fat.

Conclusion

We don’t even realize that making minor adjustments to our everyday life and eating habits can impact our weight and overall health. It doesn’t have anything to do with a particular diet plan and high-intensity workout. However, it’s beneficial to include that in your routine.

Follow these tips and notice a major difference in your weight by the end of the month.

we also suggest a good and natural product supported by many clinical studies