breezeofbeauty

[spookykestrel]

Very frustrated that I keep not getting any of my hobbies or goals for the day done bc I'll sit down after work to eat and stuff and then fall asleep on the couch before I could get started on anything :|

[gremlinmodetweeker]

Big Guy Big Belly

König is a big man, and with a big man comes a big appetite. We’re talking about a 6’10 man constantly maintaining his peak physique. He needs to be consuming as many calories and as much protein, carbs, fats, fiber and more to keep himself in fit and fighting shape.

At the canteen, he’s a nightmare. I bet that people rush to the cafeteria just to make sure they get something to eat before the big man on base rolls up. He’ll clear out the bins if he gets a chance. There’s a rumour on base that the reason König fought so hard to climb the ranks so quickly was just to be able to eat more and get away with it. Little do they know that they’re absolutely right, but König will never say that out loud. Ever. There’s some secrets you take to your grave. 

Either way, König is a menace in the canteen. He’ll pile his plate as high as he can when he gets a chance. He’s packing away all he can get in the shortest amount of time he can, and everyone has to suffer for it. The worst part is that everyone has to rush to get to the caf before König, and König knows exactly what others are doing, so he’s in a daily race against the entire base to eat his fill. It’s always a photo-finish to see who gets to the cafeteria first.  König currently has been slacking, so he’s not been eating like he normally has. Is he mad? Not really. He’ll clean out the snack cart later. 

He’s a monster late at night. Everyone knows that you need to leave the big man to his snacks, lest you face the wrath of the colossus on base. Well, wrath in a peculiar way. He just gets quiet and angry, but it’s still not a fun experience to try and fight him for a sandwich. If you take the last egg salad sandwich you’ll be at the top of his shit list for the next week. Don’t even think he won’t track you down. He’ll throw around his rank just to get his hands on the poor bastard. Nobody is safe, either.

Stiletto only once took the last pudding cup. Once. She never made that mistake again. For a week he was giving her dirty looks over a cold shoulder as he bumbled down the hall. She eventually had to give in and sacrifice a desert to be able to get back in his good graces. She still thinks he’s a massive bitch because of it. And you know what? She’s right. Everybody knows she’s right, König included, but he’ll keep going after whoever ‘steals’ ‘his’ snacks. They get along a bit better now that they’ve both advanced in rank and worked together, but there was a good period of time where Stiletto had to sleep with one eye open.

It gets a bit better for everyone when König finally finds a partner and doesn’t stay on base so often. Everyone takes a moment to pray for the poor soul who has to cook for König whenever he gets home from deployment.

See, during deployment, König can’t be such a massive bitch about food. He gets his rations, and that’s that. He can’t steal from anybody else, so he gets stuck with these pitiful MREs that barely fill him up. It’s miserable, and he’s losing weight like crazy when on the field. He’s running on fumes and burning calories like crazy as he’s risking his life out there. It’s gotten to a point where König has taken to eating with hostages post-rescue to ‘help them feel safer’ (read: get more food into his gullet). Thankfully, he puts his best foot forward when dealing with victims of trauma and ensures that he has somebody else do all the socializing while he plays with the kids after dinner. Apparently, after the inevitable shower of tears whenever kids have to face König, he becomes pretty popular. They love to use him as a jungle gym (and make fun of him) and he’s just happy to get more to eat. He’ll take being called ‘bigger than even my dad!’, being told ‘you’re weird’ or being asked ‘why are you so big and scary all the time?’ any day for a little extra to eat. He can tolerate a few kids. He won’t ever admit that hanging around them makes him want some kids of his own, or at least not to Horangi, who’s already teasing König about being a surrogate father to the kids. König tells him to keep it to himself, but Horangi is already buying things for the baby shower.

Once König finally comes home, that’s when all Hell breaks loose. This man has been starving and he needs food NOW. He won’t take no for an answer. If you don’t have something prepared, he’ll be ordering a massive order of takeout the likes of which you’ve never seen before in your life. He’ll hit multiple places on his way back to your place if he doesn’t think you’ve been able to get something together for him. If you can’t cook, he won’t even bother telling you to cook for him and just focus on getting a whole banquet of junk food ready for when he arrives home. He brings the pizzas in the door before he even brings in his own bags. You’ll have to go out and grab his bag as he sets up his personal buffet table. The worst part is despite how much he can shove down, he always buys more than he can eat, so you’ve got a couple of days worth of food to shove in the fridge at the end of the night.

If you can cook, this is a multi-day experience. Is it rewarding? Absolutely. Is it painful? Abso-fucking-lutely. He’s got you slaving for hours a day just to get him a nice home cooked meal. You’ll be going all out to get him a big enough meal. We’re thinking a tray of mac and cheese, a whole roast chicken, easily a handful of loaded baked potatoes. If you have something from your traditional cuisine, he’s not picky, he’ll gobble it up in a heartbeat. Knowing you made it for him is more than enough for him. Food is the way to a man’s heart, some say, and König will never let you go if you treat him like the king he is.

The good thing about cooking König such a big meal is that he gives back. He’s not a fan of cooking, but for the next few days he’ll take over cooking and cleaning in the kitchen. It’s just an easy way for him to give back, you know? He can’t thank you enough with words, so why not with actions?

But the best part of König giving back is that he’s an excellent cook. He cooks mostly traditional food from his culture, but he’s down for some french or italian cooking if you’re into it. He can make a mean lasagne. He does not skimp on the cheese, this man. No he’s a cheese fiend. If you’re lactose intolerant, you’ve got another thing coming for you. He will hand feed you lactaid just for the meal. If you have a dietary restriction, he’ll learn how to cook your types of meals in abundance. He’s perfect that way. Vegetarian, vegan, keto, no matter what, he’s got your back. He’s learned how to make an excellent spread for a dinner party, and part of learning to cater to others is to work around other people’s diets; his mother drilled that rule into his little head as a kid. He does it without complaint, too. For at least a week after coming home, he’s just so happy to be around food in abundance again. He’s absolutely thriving in the kitchen before the thrill wears off and he’s back to avoiding cooking like the plague again.

He loves to eat, but usually hates to cook. He’ll mostly eat takeout until he actually has to eat a nutritious meal again for a change. It’s not that cooking is awful, it’s just that he hates doing the dishes. He’d be far more inclined if he didn’t have to do the dishes afterwards. If you take over dishes, he’ll definitely step up his game for the both of you.

All in all, König loves to eat. He’s a big man with a bigger appetite, as hard as that is to believe. Once he retires he has to learn to cut back a fair bit, but he never loses his taste for sweets and snacks. It’s just something you’ll have to learn to live with.

[tako-cafe]

Azul ED HCs

Idia's post for part 1

As the title says this is dealing with eating disorders so read at your own risk. This is also my own interpretation of the game content. You could and might read these lines in a different light, but this is how I see him.

Start with what I think he has: Anorexia. Through the events, card and homescreen voice lines, and main story it is clear he limits his calories and types of food he consumes. He has a unnamed calorie limit, exercises a certain amount daily, and does so for the sake of keeping in a certain weight he deems correct based around childhood bullying around his weight. Key reasons other than his obsession with his figure and weight are his calorie tracking to remain within a strict limit to a point of not eating even if hungry, A focus on healthy eating to a point he skips joining school events fully like halloween parties,and a limited diet ie he cut out his favorite foods deeming them unhealthy (his being listed as fried chicken). This post will go through and showcase everything I could find to back this up from game. note-will only add enough for context, look up or read game content for full stories, and of course spoilers if you haven't read these yet.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Jade mentioning Azul used to be an eater, Azul trying to hide why he isn't eating

Event: Terror is Trending

 Azul-get heartburn just watching Ruggie eat. Jade-Oh? I believe you could put him to shame if you felt so inclined Azul-Not another word. Jamil-For as little as you're eating, you've been going around eyeing everything. Is there a scheme in the works I should know about? Azul-Can't an honest businessman scope out the catering without being painted as some kind of villain? Jamil-You can't even relax on Halloween, huh?

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Floyd noticing his lack of eating

Azul's Dorm card-

Jade- Ugh, what a waste. And the carpaccio we had that day was so delicious, too. In any case, I imagine that growing up in a restaurant allowed him to try many different foods and keenly develop his sense of taste. He is a true gourmet.

Floyd-Then he should eat more. He only ever picks at his food these days.

example of his calorie limit being mentioned

Floyd-Hey, I'm thirsty. Can I have one of those drinks? We're up to our dorsal fins in the stuff.

Jade-A splendid idea. We should toast to Azul's success.

Azul-I've already hit my nutritional threshold for today, so I will pass.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Birthday Boy-

Remembering eating as a slight negative memory

..They'd tell me,"Eat some of this,eat some of that!" In Hindsight, I wish I had complained about how excessive it all was...

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

Home screen Lines-

school uniform- I wish they'd label how many calories are in each dish in the cafeteria. It makes keeping count so difficult.

outdoor wear- You think I've eaten too much? Oh, no, there should be no qualms with that today, since I've burned more calories than usual.

Ceremonial robes- Maybe I should tighten my belt a little...I prefer having a tight figure.

Halloween- I'll hold back on the treats, thank you. Accepting more and more of them will only increase my calorie intake for the day.

Birthday boy- heheh For my birthday, I decided that I will eat as I please without worrying about the calories.

You brought me food again? ...Is that your way of saying I look like I eat a lot?

Tsum- This Tsum...its roundness and plushness may be cute, but it gives me mixed feelings whenever I look at it.

GloMas- The aromas of butter and sugar permeates the air...The City of Flowers is overflowing with temptation. I must be more strict with myself than usual.

Homescreen lines have a mix talk about calorie counting, restriction, and body image talk in them.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

While I didn't go and collect the lines as screenshots like the Idia post this HC was more straightforward and went over a more well known disorder than his did. Everything listed above is what I remember being in game and are examples why I think he has Anorexia.

[illuminatedbyauroras]

New to EDblr?

Some stuff you might not understand or be familiar with when starting out on tumblr for ed content.

OBVIOUS TRIGGER WARNING::: if you’re underaged/“new” to this PLEASE seek recovery and try your best not to trigger yourself on here. You deserve recovery. This is very unsafe and you need to turn back before it’s too late. You DO NOT want this disorder i promise.

abbreviations: a lot of abbreviations are used so people don’t get their accounts deleted. this content is genuinely dangerous and you should seek recovery. however, recovery is hard and i know it doesn’t help to just say “recover”, so i will try to educate! Some common abbreviations are

Ed: eat!ng d!sorder (notice people use characters instead of letters. again so they don’t get their account deleted for the content)

Gw: goal we!ght

Ugw: ultimate goal we!ght

Hw: heaviest we!ght

Lw: lowest we!ght

CW: current we!ght

BMI: body mass index. (This really doesn’t matter because everyone is built different! But body dysmorphia makes you feel like it’s necessary to lower this. It’s not. But if you see it, that’s what it’s measuring)

Ana: an0rex!a

Mia: Bu||em!a

🌧️, 🦋: symbols to help identify others with an ed

3d: eat!ng disorder

Sh: s3lf h4rm

Ed Sheeran: a silly code for ed, or s3lf h4rm.

You may see super low numbers in each category. Some are in kg not pounds, so keep that in mind if a number seems SUPER low. Again, we’re all not doing okay here so never judge someone for the things their brain tells them they need to achieve. It’s a DISORDER.

You’ll see recipes or meal inspiration too. You don’t have to follow any of these specifically. Usually it’s to help give ideas if people need new safe foods. It can help expand your palette if you’re struggling to find something you feel okay consuming.

Th!nsp0: using images of very small build people as inspiration for staying small. Not necessary, and very tr!ggering. Be warned.

F4tsp0: using images of larger people to “inspire” being small. This one is one of the most awful categories. Fat people are valid and should NEVER “inspire” you to be thin. It’s disgusting, but it’s out there.

Sweetsp0: using sweet language and words to inspire you to keep going. I honestly prefer this.

Meansp0: using mean words to inspire you to keep going and be small. This one isn’t effective for me, but it depends on how it’s done.

Fasting: many users state that they are going on fasts. Water fasts mean you’re only consuming water for a period of time. Just fasting usually means just not consuming foods, but you’ll consume liquids like coffee, etc.

When i first joined, i wasn’t sure how people lived every day like this. Am i supposed to be eating a certain amount? What should my ca|or!es for everyday be? How does exercise add on to that??

It’s different for every person. I started with a goal of like 1000 cäls a day. I learned that for me, it takes like 700-900 a day for me to actually lose anything. Again, it is different for everyone so please don’t compare yourself to others. Usually if you exercise or walk through the day, users subtract that amount of calories from their daily intake. It’s not an exact science obviously, but that’s just what you might come across. I usually track myself like that.

You can use apps like Lifesum (my personal choice) to measure meals and calor!es. You can also track your we!ght progress and stuff. It helps me put into perspective how much progress i actually made. It’s hard to see it since you see yourself every day.

PLEASE BE SAFE. This is a mental illness, not a lifestyle. It is dangerous and deadly even if you don’t feel it. Please take care of yourself. Have something to eat daily if possible. Please make sure to drink water. You deserve to be here and be healthy.

((I’ll edit this periodically if i think of anything else. If you’re confused about something or have a question, feel free to comment!! I will answer anything!!))

[lethalrexie]

just saying if you can’t l0se we!ght and you’re complaining it’s just because you’re either not disciplined enough or don’t have enough self control. (unless your life circumstances literally don’t allow it) i’m l0sing about 1!b per day (give or take depending on water intake) due to pretty 8 much factors. SORRY I TALK SO MUCH 😦

1. keep your e@ting window as small as possible aka eat to live don’t live to eat (the r3xie motto 🤪). i’m f@sting minimum 16:8 and i try to extend that. but major thing is don’t beat yourself up if you can’t make it 16hrs and be happy the days you can make it longer!! esp if your just starting out.

2. stay low c@l. i’m trying my best to stay under 500 c@l/day. and consume that how it works for you. if five 100 c@l snacks over 8 hrs work best some days that’s ok. if OMAD works best, great! my mom is a dietitian and i promise, eating a little of each food group (dairy, carb ik scary, protein, veg & fruit) will help your metab which in the long run will help you l0se more weight.

3. don’t do long term fasts. i’d say up to a week with liquids is okay. but long term fasts can lower your metabolism, deplete electrolytes, and sodium, which long term is going to bloat you, keep weight on, and overall make you feel like shit (which could lead to hospitalization)

4. don’t eat refined sugar or refined foods. do literally AS MUCH AS YOU CAN to eat sugar free and whole foods. i have a major sweet tooth so i turn to sugar free jello/pudding, sf caramels, halo top ice cream if i REALLY need it. otherwise i do sweet fruit and veggie based substitutions for carbs. i use cauliflower rice, zucchini noodles, or there’s these great hearts of palm noodles.

5. eat tons of fiber!! i add unflavored benefiber to a lot of my drinks (the flavored ones have added sugar). i honestly could promise you that fiber will help with shedding !bs.

6. drink as much water as you possibly can. yes you can become over-hydrated so add electrolytes or legit just a lil salt to your water here n there. but your body is going to retain water (!bs), and bloat if you are dehydrated.

7. stay distracted! discipline and hunger may hurt now, regret and guilt are going to hurt 50x worse later. get some motivational phrases, tactics, distractions, that work for you and RELY ON THEM. water, i use mio in mine when i’m desperate, gum, diet soda, bubbly water, reading, tv, ANYTHING. i have other reblogs with some good motivational tactics. i also look at th!nspø as well as pics of my own body multiple times per day to keep me on track.

8. exercise if you are mentally & physically able to. i have some other limiting factors which make me unable to go to the gym or get as many steps in as id like. an avg day is 2k-5k steps for me rotting on the couch. i PROMISE like 100% money back guarantee (ik you’re not paying me but istg if there was a r3xie program 100% MONEY BACK GUARANTEE) your diet is 1,000,000 more important than any exercise you’re going to get in. exercise will help with toning so i try to get some laying ones done on the couch but dude you burn calories just existing. so if you eat lower than that which is 1k-2k (you can look it up it’s your TDEE) you will lose weight. give it time.

essentially there’s many different tactics, routes, strategies whateva to l0sing weïght. do what works best for you and give it time. you will not lose 30!bs overnight. just make sure to take your supplement and stay safe <3 I’m currently taking one called “obvi. BURN” it has collagen in it + a bunch of stuff that’s speeds up metab. idk if it’s actually doing anything for my metab but the collagen is amazing.

***special mention: incorporate foods/drinks that speed up your metab. coffee, green tea, spicy foods (pepper, cayenne pepper), cinnamon, B12 there’s sooo many***

[boppiy]

Tips

RULES, RULES, RULES. This is important. You need to set rules for yourself, and if you are truly ana, you will have no problem sticking to them because you are STRONG! Rules are everything. Examples: Don’t eat anything white. Do not, under any circumstances, eat after 6:00. Don’t eat before 3:00. Cut each bite into x amount of pieces, chew x amount of times. Do not eat anything that has over 3 grams of fat. Make your own and keep adding to them.

Ana must be the center of your life.

Drink a full glass of water before you eat and then sip a full glass between bites, you’ll get full much faster. Remember it takes 20 minutes for the brain to realize the stomach is full.

Eat denser food because it feels like more. Light and fluffy foods compact in your digestive tract and you will feel hungry soon after.

Take out only the amount of food you plan to eat and don’t allow seconds.

Think before you eat. Don’t eat while distracted (TV, etc). Stop and consider if you really want to eat that then consciously give yourself permission.

100-calorie meals is better than one 400-calorie meal.

Never eat anything bigger than about a cup, your stomach will expand and you’ll get hungry more. If you need to, eat more frequently, not bigger amounts.

Slim-Fast and other “healthy” bars and shakes have more carbs and calories than in the meal they’re intended to replace. Stay away.

Drink at least a glass of water every hour. It’s better for weight loss to sip throughout the day than to chug a full glass (except before eating, in which case it can make you eat less, or make you slightly nauseous so you don’t want to eat at all). Try keeping a water bottle somewhere you’ll see it a lot, like every 10-20 minutes, and take a drink from it every time you see it/notice it.

Drink up to a shot of apple cider vinegar before eating, it’s supposed to minimize fat absorption. Also speeds metabolism and can help curb cravings. Drinking more than a shot causes a vague nausea which helps suppress appetite.

Ice or gum are good food substitutes. Celery works too if you’re really hungry.

Use small, dark colored plates. Dark blue or black makes you eat less, and smaller plates and utensils cause you to take smaller portions from the start.

Make a list of “bad” foods. Periodically, cross one of the list and pledge to never, ever eat it again. Eventually there will be none left.

Eat in front of a mirror, naked or in underwear if possible. If you can’t, carry a picture of yourself in a revealing outfit and look at it when you want to eat. When you have cravings pinch your fat and look at your problem areas, don’t add to them!

Eat a lot of fiber for digestive health and low calories.

Create a methodical routine for eating. Cut food into tiny pieces, count your bites and the number of times you chew, set your utensils down between bites, and sip water between bites. Add other rules or rituals of your own.

Eat higher-calorie items earlier in the day so you have more time to burn them off; if you eat late eat light or it will be more likely to be stored as fat due to inactivity. Try not to eat too late, sleep burns calories and is a good opportunity to burn fat with little effort. The body must burn through all digesting food before taking energy from stored food (fat).

When you go out, take very little money or only enough to buy whatever non-food item you plan on buying. This will make it harder to buy food on impulse.

Don’t take bites, either from others’ food or while cooking, as the calories add up surprisingly fast and you may not realize how much extra you’re taking in.

Write down everything you eat and its calories. This will make you think before eating and also make you more aware of how much food and calories you are actually consuming. You can also write down other things such as how you’re feeling, who you’re with, place, time, and why you chose to eat it, this will help you track patterns in your eating behavior.

Wear a rubber band around your wrist and snap it when you want to eat. Food = pain.

Set a time you cannot eat past. 6:00 or 7:00pm are good choices. This is especially helpful if you are prone to night binging. Then make a rule that you cannot eat before 6:00 or 7:00AM, this is like having a 12-hr fast every day.

You shouldn’t eat for at least 3 hours before going to bed. The extra hours will help burn off the calories. If you eat soon before sleeping, you absorb more calories due to inactivity and you put on weight.

Have a peppermint or peppermint tea. Peppermint decreases hunger.

Brush your teeth when you want to eat. The clean feeling and mint aftertaste will put you off food.

Press on your stomach when it grumbles. TUMS also stop stomach growling and have calcium.(5 calories a piece so be careful!)

Carry a list of all the reasons you want to be thin and avoid food. Look at it when you want to eat to remind yourself why you won’t. Or, write a new list every time you want to eat. It’ll distract you, postpone eating, and thinking of the reasons will inspire you.

[healthcareonlineblog]

What is the Best Technique to Lose Weight for Beginners

Introduction

Losing weight can feel like an overwhelming task, especially if you're just starting out. With so many diets, exercises, and tips out there, where do you begin? Let's break it down into simple, actionable steps that can help you achieve your weight loss goals without feeling like you're running a marathon on day one.

Understanding Weight Loss

The Science Behind Weight Loss

Weight loss boils down to a simple principle: you need to burn more calories than you consume. This creates a calorie deficit, prompting your body to use stored fat for energy, which leads to weight loss. It's a balance of diet and exercise, with each playing a crucial role.

Common Misconceptions

There are plenty of myths surrounding weight loss. Some people think you need to starve yourself, while others believe you must spend hours in the gym daily. The truth is, neither extreme is necessary or sustainable. It's about finding a balance that works for you.

Setting Realistic Goals

SMART Goals

Setting goals is essential for tracking progress and staying motivated. Use the SMART criteria to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, "I want to lose weight," try, "I want to lose 5 pounds in the next month by exercising three times a week and reducing my sugar intake."

Short-term vs. Long-term Goals

Short-term goals keep you motivated, while long-term goals help you stay focused on the bigger picture. A mix of both can provide continuous motivation and a clear roadmap to success.

Dietary Changes

Balanced Diet

A balanced diet includes a variety of foods to ensure you're getting all the necessary nutrients. Focus on incorporating more fruits, vegetables, lean proteins, and whole grains into your meals. Avoid fad diets that promise quick fixes but often lack essential nutrients.

Portion Control

Even healthy foods can contribute to weight gain if consumed in large quantities. Learn to listen to your body's hunger and fullness cues. Using smaller plates and paying attention to portion sizes can help you eat less without feeling deprived.

Healthy Snacking

Snacking isn't bad if done right. Choose healthy options like nuts, fruits, or yogurt instead of chips or cookies. These snacks can help keep your metabolism running and prevent overeating at meal times.

Hydration

Staying hydrated is crucial for overall health and can aid in weight loss. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. Aim to drink at least eight glasses of water a day.

Exercise for Beginners

Importance of Physical Activity

Exercise helps burn calories, builds muscle, and boosts your metabolism. It also has numerous health benefits, including improved mood and energy levels.

Finding the Right Exercise

Find an exercise you enjoy, whether it's walking, swimming, dancing, or cycling. You're more likely to stick with an activity if you find it fun and engaging.

Starting Slow

If you're new to exercise, start slow to avoid injury and burnout. Begin with 20-30 minutes of moderate activity a few times a week, gradually increasing the intensity and duration as your fitness improves.

Consistency is Key

Consistency is more important than intensity. Regular, moderate exercise is more effective and sustainable than sporadic, intense workouts. Make physical activity a regular part of your routine.

Mindset and Motivation

Staying Motivated

Motivation can wane over time, so it's important to find ways to keep it alive. Set regular, small goals, reward yourself for achievements, and remind yourself why you started.

Handling Setbacks

Setbacks are a natural part of any journey. Instead of getting discouraged, view them as learning opportunities. Identify what caused the setback and how you can avoid it in the future.

Building a Support System

Having a support system can make a big difference. Whether it's friends, family, or a weight loss group, having people to share your journey with can provide encouragement and accountability.

Tracking Progress

Importance of Tracking

Tracking your progress helps you stay focused and motivated. It allows you to see how far you've come and what changes you might need to make.

Using Technology

There are numerous apps and devices that can help you track your food intake, exercise, and progress. These tools can provide valuable insights and keep you accountable.

Adjusting Your Plan

As you progress, you may need to adjust your plan. If you hit a plateau or your goals change, reassess your diet and exercise routine to ensure they still align with your objectives.

Conclusion

Losing weight is a journey that requires patience, consistency, and a positive mindset. By understanding the basics, setting realistic goals, making dietary changes, incorporating exercise, staying motivated, and tracking your progress, you can achieve your weight loss goals in a sustainable and healthy way.

FAQs

What is the best diet for beginners?

A balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains is best. Avoid extreme diets and focus on portion control and healthy choices.

How often should I exercise?

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises on two or more days per week.

How do I stay motivated?

Set small, achievable goals, reward yourself for progress, and surround yourself with a supportive network. Regularly remind yourself of your reasons for wanting to lose weight.

What should I do if I hit a plateau?

Reassess your diet and exercise routine. Sometimes our bodies adapt, so you might need to increase the intensity of your workouts or adjust your calorie intake.

Are there any supplements I should consider?

While it's best to get nutrients from food, some supplements like multivitamins, omega-3s, or protein powder can be helpful. Always consult with a healthcare professional before starting any supplement regimen.

[insightful-ink]

How Can I Drop 20 Pounds Fast? — Guide to Quick and Sustainable Weight Loss

Losing weight can be a daunting task, especially when you’re looking to shed 20 pounds quickly. The key to achieving this goal is to adopt a well-rounded approach that combines healthy lifestyle changes, regular exercise, and a balanced diet.

In this article, we’ll explore the most effective strategies for dropping 20 pounds fast while maintaining long-term success.

Lose Weight at a Safe Pace

The first step in losing 20 pounds is to set a realistic goal. Aim to drop 1–2 pounds per week by reducing your daily caloric intake by 500–1,000 calories.

This may seem slow, but it’s a sustainable pace that minimizes the risk of weight regain.

Set Weight Loss Calorie Goals

To achieve your weight loss goals, you need to eat fewer calories than you burn. A good starting point is to consume 1,200–1,500 calories daily. This can be achieved by reducing your overall caloric intake or by increasing your physical activity levels.

For example, if you’re used to eating 2,500 calories a day, dropping to 1,500 calories daily is a good weight loss goal.

Space Out Meals Properly

Eating smaller, more frequent meals can help boost your metabolism and reduce hunger. Aim for five 240-calorie meals, three 300-calorie meals with two 150-calorie snacks, or six 200-calorie meals.

If you feel hungry, try adding fresh fruits and vegetables, healthy fats, or protein to your meals.

Drink More Water

Staying hydrated is essential for weight loss. Drink 2–4 cups of water when you wake up, 2 cups before meals and snacks, and aim for at least 12 cups daily for women (16 cups for men).

You can also add ice or flavor your water with lemon or fruit to make it more enjoyable.

Eat Non-Starchy Vegetables First

Non-starchy vegetables are low in calories and high in fiber and water content. Fill half your plate with these vegetables and eat them first to help you feel full and satisfied.

Examples include lettuce, celery, mushrooms, cucumbers, bell peppers, zucchini, tomatoes, cauliflower, asparagus, green beans, broccoli, onions, and more.

Eat Proteins and Carbs After the Veggies

After filling your plate with non-starchy vegetables, add protein-rich foods and fiber-rich carbohydrates.

Examples include lean meats, fish, eggs, tofu, Greek yogurt, nuts, seeds, and whole grains like sweet potatoes, brown rice, quinoa, and whole wheat bread.

Don’t Forget About Healthy Fats

Healthy fats like olive oil, avocados, nuts, and seeds are essential for weight loss. They help keep you full and provide essential nutrients.

Aim for a balanced diet that includes a variety of healthy fats.

Weigh Yourself Daily to Track Progress

Regularly weighing yourself helps you stay on track and make adjustments as needed. Aim to weigh yourself at the same time each day, such as when you wake up or before bed.

This will help you monitor your progress and make changes to your diet and exercise routine accordingly.

Get More Sleep

Sleep deprivation can negatively impact your weight loss efforts. Aim for 7–9 hours of high-quality sleep each night to help regulate your appetite and metabolism.

If you’re having trouble sleeping, try reducing stress, exercising regularly, and creating a sleep-conducive environment.

Reduce Time Spent Sitting Down

Sedentary behavior is a chronic disease risk factor. Aim to reduce your sitting time by using a standing desk, taking short walking breaks, and engaging in active outdoor hobbies like hiking, biking, or rollerblading.

Exercise for Weight Loss

Resistance training is an effective way to lose weight and build muscle. Focus on exercises like barbell back squats, walking lunges, reverse grip pull-ups, deadlifts, bench presses, and bent-over rows. Aim for 12–15 repetitions per set and rest for 60 seconds between sets.

Repeat for three sets and aim to complete this routine at least twice a week.

Additional Tips for Quick Weight Loss

Cut Down on Artificial Sweeteners: Avoid products with artificial sweeteners, which can increase sugar cravings and lead to overeating.

Ask Yourself Why You’re Eating: Stop and think before eating. Identify non-food alternatives to manage stress, anxiety, or emotional eating.

Practice Daily Meditation: Meditation can help reduce stress and anxiety, leading to healthier eating habits and weight loss.

Fill Up on Fiber: Increase your fiber intake through fruits, vegetables, whole grains, beans, and lentils to feel fuller for longer.

Use Smaller Bowls and Plates: Use smaller bowls and plates to naturally reduce your portion size and avoid overeating.

Reduce or Stop Alcohol: Avoid or reduce your alcohol consumption to minimize empty calories and support weight loss.

Conclusion

Dropping 20 pounds fast requires a combination of healthy lifestyle changes, regular exercise, and a balanced diet. By following these tips and strategies, you can achieve your weight loss goals while maintaining long-term success.

Remember to set realistic goals, eat a balanced diet, and stay hydrated to support your weight loss journey.

Read Full Article here…

[blissfultrim360]

Drop the Weight, Keep the Energy: Fast And Sustainable Weight Loss Solutions

Are you ready to embark on a journey to shed those stubborn pounds and reclaim your energy? If you've been searching for effective, sustainable weight loss solutions, you're in the right place. In this comprehensive guide, we'll dive deep into the science of weight loss, uncovering practical strategies and expert insights to help you achieve your goals and maintain your newfound vitality. Let's drop the weight while keeping the energy high!

I. Understanding the Basics

Before we dive into the nitty-gritty of weight loss techniques, it's essential to understand the fundamentals. Your metabolism, the body's engine for burning calories, plays a crucial role in weight loss. By creating a calorie deficit—consuming fewer calories than your body expends—you can tip the scale in favor of fat loss. However, let's debunk a common myth: rapid weight loss isn't synonymous with starvation or extreme measures. Sustainable weight loss is about making smart choices and nurturing your body, not deprivation.

II. Fast-Track Nutrition Tips

A. Nutrient-Dense Foods

When it comes to fueling your body for weight loss success, quality matters as much as quantity. Opt for nutrient-dense foods packed with vitamins, minerals, and fiber to keep you feeling full and satisfied. Think colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. Not only do these foods support weight loss, but they also nourish your body from the inside out.

You can try my #1 best weight loss solution Night Mega Burner

B. Portion Control Strategies

Portion control is a game-changer on the journey to weight loss. By tuning into your body's hunger cues and practicing mindful eating, you can enjoy your favorite foods without overdoing it. Start by using smaller plates and utensils, savoring each bite, and pausing between servings to assess your hunger levels. With practice, portion control becomes second nature, allowing you to indulge responsibly while still making progress towards your goals.

C. Hydration Hacks

Believe it or not, staying hydrated is key to successful weight loss. Not only does water keep you feeling full and satisfied, but it also supports your body's natural detoxification processes. Spice up your hydration routine by infusing water with fresh fruit, herbs, or cucumber slices. Additionally, incorporate hydrating foods like watermelon, cucumbers, and leafy greens into your meals and snacks to boost your water intake.

III. Turbocharged Workouts

A. High-Intensity Interval Training (HIIT)

Ready to supercharge your workouts and torch fat fast? Look no further than HIIT, a proven method for maximizing calorie burn in minimal time. HIIT alternates between short bursts of intense exercise and brief recovery periods, keeping your heart rate elevated and your metabolism revved up long after your workout ends. Whether you're a beginner or a seasoned fitness enthusiast, there's a HIIT routine to suit your needs and fitness level.

B. Strength Training Secrets

Don't underestimate the power of pumping iron when it comes to weight loss. Strength training builds lean muscle mass, which not only boosts your metabolism but also enhances your overall physique. Incorporate compound exercises like squats, deadlifts, and push-ups into your routine to target multiple muscle groups simultaneously. With consistency and dedication, you'll be amazed at the transformative effects of strength training on your body composition.

C. Incorporating Cardio

While strength training is essential for sculpting a lean physique, cardio plays a crucial role in supporting your weight loss efforts. Whether you prefer running, cycling, dancing, or swimming, find activities that get your heart pumping and your body moving. Mix up your cardio routine to keep things interesting and challenge different muscle groups. Remember, the best workout is the one you enjoy and can stick to consistently.

IV. Mindset Matters

A. Setting Realistic Goals

Embarking on a weight loss journey requires setting realistic, achievable goals. Rather than focusing solely on the number on the scale, consider other measures of success, such as increased energy levels, improved mood, and enhanced confidence. Break your larger goals into smaller, manageable milestones, celebrating each achievement along the way. With a positive mindset and a clear vision of your goals, you'll stay motivated and inspired throughout your journey.

B. Overcoming Plateaus

It's natural to encounter obstacles and plateaus on the path to weight loss success. Instead of viewing setbacks as failures, see them as opportunities for growth and learning. When progress stalls, reassess your habits, tweak your approach, and stay committed to your goals. Remember, slow progress is still progress, and every step forward brings you closer to your ultimate destination.

C. Celebrating Non-Scale Victories

While the scale can be a useful tool for tracking progress, it's not the only measure of success. Celebrate non-scale victories like fitting into your favorite jeans, completing a challenging workout, or resisting temptation at a social gathering. These moments of triumph are proof of your hard work and dedication, and they deserve to be acknowledged and celebrated.

V. Sustainable Lifestyle Changes

A. Prioritizing Sleep

Quality sleep is a non-negotiable component of successful weight loss. Lack of sleep can disrupt hunger hormones, increase cravings for unhealthy foods, and sabotage your weight loss efforts. Prioritize sleep hygiene by establishing a regular bedtime routine, creating a restful sleep environment, and limiting screen time before bed. Aim for seven to nine hours of quality sleep each night to support your weight loss goals and overall well-being.

You can try my #1 best weight loss solution Night Mega Burner

B. Stress Management Techniques

Stress can wreak havoc on your waistline, triggering emotional eating, cravings, and hormonal imbalances. Incorporate stress management techniques like meditation, deep breathing, and yoga into your daily routine to promote relaxation and reduce cortisol levels. Additionally, prioritize self-care activities that bring you joy and restore your sense of balance. By managing stress effectively, you'll set yourself up for success on your weight loss journey.

C. Creating a Supportive Environment

Surround yourself with a supportive network of friends, family, and peers who uplift and encourage you on your weight loss journey. Share your goals and struggles openly, seeking accountability and guidance when needed. Consider joining a fitness class, online community, or weight loss support group to connect with like-minded individuals and share your experiences. Remember, you're not alone on this journey, and together, we can achieve greatness.

VI. Wrapping It Up

In conclusion, fast and sustainable weight loss is within reach when you arm yourself with the right knowledge, tools, and mindset. By understanding the basics of metabolism, fueling your body with nutrient-dense foods, and prioritizing regular exercise and self-care, you can achieve lasting results and reclaim your vitality. Remember to celebrate your progress, stay flexible in your approach, and never lose sight of your ultimate goals. Here's to dropping the weight while keeping the energy high and living your best life!

Disclaimer: There are affiliate links of the best product in this article which may generate some profit for me

[10dollartaco]

Hey everyone, done with my official first day of whatever I should call this.

It's gone over pretty well, I should note I work from 5 to midnight so I don't really head to bed until 3 am just because of how my schedule works out, but overall I ate around 1,700 calories give or take 10% due to me having a burrito from a local fast food chain that doesn't make their nutrition information very accessible.

I don't feel very hungry, a lot of what I consume calories wise has always been soda and sweet tea since I like to drink when I'm bored for some reason. Anyways I'll probably do a weigh-in on Sunday to track my progress but my main goal for March is to start going to the gym at least once a week, I always likef cardio so I'll likely just do that and listen to some music but we'll see where that takes me.

But yeah, outside of that I'm just going to start trying out some low calorie/sugar free drink mix-ins for water to just keep in my room and use whenever I crave something.

[weightlosesuccess]

How to Read Food Labels for Better Nutrition Choices

Introduction

Reading food labels is essential for making informed nutrition choices and maintaining a healthy diet. By understanding how to interpret the information on food labels, you can identify nutrient-rich foods, avoid hidden sugars and unhealthy fats, and support your overall well-being. In this guide, we'll explore how to read food labels for better nutrition choices and address common questions about deciphering food labels. Key Components of Food Labels When reading food labels, pay attention to the following key components: 1. Serving Size The serving size indicates the amount of food typically consumed in one sitting and is listed at the top of the nutrition facts panel. Be mindful of portion sizes, as they can vary significantly from one product to another. 2. Calories Calories provide a measure of the energy content in a serving of food. Keep track of the number of calories per serving, especially if you're trying to manage your weight or monitor your calorie intake. 3. Nutrient Content Review the amounts of key nutrients such as fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein listed on the nutrition facts panel. Aim to choose foods that are lower in saturated fat, trans fat, cholesterol, and sodium, and higher in fiber, vitamins, and minerals. 4. % Daily Value (%DV) The % Daily Value indicates how much a serving of food contributes to your daily recommended intake of specific nutrients based on a 2,000-calorie diet. Use the %DV to assess whether a food is high or low in certain nutrients and to make comparisons between different products. 5. Ingredient List The ingredient list provides valuable information about the components of a food product. Ingredients are listed in descending order by weight, with the most abundant ingredient listed first. Look for foods with simple, recognizable ingredients and avoid products with added sugars, artificial preservatives, and hydrogenated oils. Tips for Making Healthier Choices Here are some tips for using food labels to make healthier nutrition choices: - Focus on Whole Foods: Choose whole, minimally processed foods whenever possible, as they tend to be higher in nutrients and lower in added sugars and unhealthy fats. - Limit Added Sugars: Watch out for hidden sugars in processed foods like soda, snack bars, and cereals. Opt for products with little to no added sugars or choose natural sweeteners like honey or maple syrup. - Check Sodium Levels: Be mindful of sodium content in packaged foods, as high sodium intake is associated with increased risk of high blood pressure and heart disease. Choose lower-sodium options or rinse canned foods to reduce sodium content. - Compare Products: Use food labels to compare similar products and choose options that are lower in calories, saturated fat, and sodium, and higher in fiber, vitamins, and minerals. FAQs  1. What should I look for when reading food labels? When reading food labels, pay attention to serving size, calories, nutrient content, % Daily Value, and ingredient list. These components can help you make informed decisions about the nutritional value of a product. 2. How can I tell if a food is high or low in a specific nutrient? Use the % Daily Value (%DV) listed on the nutrition facts panel to determine whether a food is high or low in a specific nutrient. A %DV of 5% or less is considered low, while 20% or more is considered high. 3. Are all fats bad for you? No, not all fats are bad for you. Healthy fats like monounsaturated and polyunsaturated fats are beneficial for heart health and overall well-being. Look for foods with unsaturated fats and avoid or limit foods high in saturated and trans fats. 4. What are some common sources of hidden sugars in foods? Common sources of hidden sugars include sugary beverages, processed snacks, flavored yogurts, condiments, sauces, and canned or packaged foods. Be sure to check the ingredient list for added sugars like corn syrup, sucrose, or dextrose. 5. Should I avoid all packaged foods? While whole, minimally processed foods should make up the majority of your diet, it's not necessary to avoid all packaged foods. Choose packaged foods with simple, wholesome ingredients and use food labels to make informed decisions about their nutritional value. Conclusion Learning how to read food labels is a valuable skill for making healthier nutrition choices and supporting your overall well-being. By understanding serving sizes, interpreting nutrient content, and using food labels to compare products, you can make informed decisions about the foods you eat and nourish your body with nutrient-rich foods. Learn more from weightlosesuccess Read the full article

[vegi1]

41 Vegan Breakfast Meals to Gain Weight

You need to have a meal plan that contains foods high in protein, healthy fats, and whole carbohydrates if you want to gain weight the proper way.

As a result, I’ve tried to include meals that strike the proper balance between flavor and nutrients in my list of plant-based breakfast ideas to help you gain weight.

Making sure you consume enough calories each day is a part of this. Whether you’ve been eating vegan for a short period or a long time, it’s crucial to make sure your nutritional requirements are covered.

When switching to a plant-based diet, many people lose weight, often accidentally, due to cutting out high-calorie items like meat, dairy, and other animal-based foods.

Track your calorie intake and add 250-500 calories to your current calorie intake.

Include protein at every meal and Choose High-calorie High-protein foods.

Eat more meals and snacks throughout the day. (Try to eat 5-6 meals a day.)

Don’t forget about healthy fats.

Exercise regularly. Exercise helps to stimulate muscle growth and repair.

Don’t forget the snacks

A filling breakfast like stuffed avocado toast, tofu scramble with vegetables and a side of baked potatoes or sweet potatoes, or overnight oatmeal topped with fruit, nuts, nut butter, and seeds like flax or chia are some of my favorite ways to start the day.

I make sure I eat enough food every day, among other things, by putting healthy fats like nut butter, olive oil, avocados, etc. in my diet.

If you enjoy smoothies as much as I do, you may up the calorie count of your favorites by adding some peanut butter, almond spread, hemp seeds, or vegan protein powder.

Lunchtime favorites include sandwiches and wraps with a cup of soup or a side salad.

Chickpea salad on a sandwich or wrap is a fantastic option and also happens to be one of my kids’ favorite meals for school.

I enjoy having a substantial serving of whole grains for dinner, such as brown rice or quinoa, along with tofu or tempeh, beans, or hummus, as well as a lot of vegetables, and I like to finish it off with roasted pumpkin or seeds of sunflower or toasted seeds of sesame. Also legume-based pasta like chickpea or lentil may make a filling meal.

If you’re following a vegan diet and hoping to gain weight or, like me, you exercise and want to build muscle or keep it off, there are many delicious and fulfilling methods to up your daily calorie intake.

This collection offers some excellent high-calorie vegan morning food suggestions to get you going.

Tofu: One of the best options is black pea or chickpea tofu to get your daily protein. Which you can add to breakfast sandwiches and salads

Homemade vegan cheese: You can make vegan cheeses at home using cashews, sunflower seeds or pumpkin seeds. Spread it on breakfast and serve it with walnuts, tomatoes and cucumbers.

Tempeh: Tempeh is a mildly nutty food made from slightly fermented soybeans.

Chickpeas: You may roast them, make hummus out of them, or create pancakes and waffles using chickpea flour.

Hemp seeds: Hemp seeds are simple to incorporate into smoothies or to sprinkle over toast.

You can use soy milk in coffee, oatmeal, cereal, and smoothies.

Oats: A great approach to increase your diet’s protein intake is by eating oatmeal. Oatmeal can also be supplemented with additional ingredients like soymilk, seeds, almonds, or almond butter.

Nut Butter: You can put nut butter on toast, pancakes, waffles, oatmeal, and smoothies.

Chia Seeds: Use these to make a delicious chia pudding, as well as smoothies, baked goods, and porridge.

Seitan: Seitan is a high-protein, wheat-based meat substitute. You can slice and grill seitan and add it to breakfast wraps or salads. Lentils: Lentils are rich in protein and fiber. You can add cooked lentils to oatmeal or use them to make pancakes and cakes. Also, Iranian breakfast lentil soup is great for breakfast.

Beans: One of the best sources of protein for vegetarians is beans. You can add baked beans to burritos, bowls, or breakfast salads.

Nuts : Nuts are an excellent source of protein, fiber and healthy fats. You can add them to oatmeal, salads and smoothies. To increase your daily weight, include 5 almonds or walnuts in your breakfast.

The traditional rolled oats are no-cooked overnight and are served cold. To keep this dish vegan, prepare it with water or plant-based milk; omit the honey or replace it with agave nectar instead.

Combine your preferred ingredients with your overnight oats. You can substitute any of your preferred high-protein toppings, such as chopped almonds and banana slices, for the fresh strawberries and sliced almonds that are called for in this particular recipe.

Total Time: 10 min

Calories: 376

Protein: 13g

[pablice]

How I Lost Weight and Kept It Off By Counting Macros - My Success Story

What is Counting Macros? Counting macros is a nutritional approach that allows individuals to measure the macronutrients they consume - specifically carbohydrates, proteins, and fats. This approach differs from traditional methods of counting calories by putting an emphasis on the type of food consumed rather than just the overall number of calories. While counting calories can be effective in weight loss, tracking macros allows people to monitor macronutrient ratios for a more personalized diet. Macronutrient ratios are important because each macronutrient affects the body differently. For example, proteins and carbohydrates are broken down in the body into glucose, which is used for energy. Fats can help the body absorb certain vitamins and provide insulation. By tracking and measuring how much of each macronutrient is consumed, individuals gain a better understanding of how their body responds to different foods. This knowledge can then be used to adjust macronutrient ratios in order to reach specific health goals. What are the Benefits of Counting Macros? Counting macros offers a lot of advantages for those looking to lose weight. It can help to provide guidance and structure to your diet, while giving you the freedom to customize it according to individual needs and changing goals. With macros, you have much more control over what you are eating, since you can modify your macronutrient ratio depending on whether you are trying to gain muscle or lose fat. This makes it easier to track and adjust your diet for optimal performance. Plus, tracking macros allows you to accurately measure your intake of essential nutrients. Since macros count only the macronutrients in the food, it can help ensure that you are getting the right proportion of each macronutrient needed for adequate nutrition. Additionally, counting macros can also help you to better understand your body’s hunger signals. You can use portion control to satisfy hunger cues without overindulging, or substituting unhealthy convenience foods for more nutritious options. What Was My Starting Point? Before starting my journey of counting macros, I wanted to determine what my starting point should be. I took into account my current fitness level, body composition, and medical history, and consulted with a nutritionist to figure out a baseline. I also took into account my dieting history and previous nutrition successes and failures in order to give myself the best chance of success. I had my body fat tested with calipers so I could track my progress accurately, and planned out my daily meals for the upcoming weeks. I determined a caloric goal that was manageably low, and split my calories into a diet that included 40% carbohydrates, 40% protein, and 20% fat. This split was based off of my age, weight, activity level, and desired results. It was also adjusted to fit my lifestyle and personal preferences. Setting Up My Diet and Exercise Plan Creating a diet and exercise plan is a necessary step if you want to benefit from counting macros. Before beginning, it’s important to consider both your physical health and lifestyle. Talk to a doctor or dietitian in order to create a plan that works with your body. Be sure to include foods that you enjoy, positive diet modifications, and physical activity that will keep you motivated. Consider calculating your daily caloric needs and incorporate your preferred macronutrient ratio. Be sure to leave room for modifications or changes if needed, as your goals and needs may change over time. Also, don’t forget to take into account common lifestyle influences like social commitments or travel that may inhibit your diet and exercise plan. Making small, sensible and realistic adjustments can ensure that you stay on track and achieve your goals. Why Macros Are the Best Weight Loss Tool Macros have become increasingly popular for those looking to lose weight. Eating macronutrients in the right proportions has become a useful way to reach and maintain a healthy weight. By tracking macronutrient consumption, it allows for consistency in meals and calorie intake. Being able to monitor these elements of nutrition helps to promote a healthier diet. Tracking the macronutrient intake also allows for more accurate calorie adaption when trying to lose weight. When trying to lose weight, it may be necessary to reduce calorie intake, yet making sure the body still receives essential nutrients. Tracking macronutrient intake will help to make sure that nutrient needs are met while still maintaining the overall calorie deficit. By tracking their intake, people can make sure that they are still consuming a balanced, healthy diet while being able to lose weight. How to Count Macros for Weight Loss Counting macros is an effective way to track your diet for weight loss. It is a practice that requires weighing and measuring all the food and drinks you consume in a day to ensure that each one meets the correct calorie and macro ratio. This practice can be done daily, weekly or retrospectively, depending on your lifestyle and goals. The basic rule of thumb is to ensure that the food you eat consists of about 20-35% protein, 55-60% carbohydrates, and 25-30% fat. When counting macros, it is important to stay mindful of which types of foods make up your diet. You should focus on eating healthy, whole foods such as fruits, vegetables, lean proteins and healthy fats. Sticking to these foods will help you hit your macros while also providing the essential vitamins and minerals your body needs. Furthermore, you should track how much you are eating and how many calories you are consuming each day. This will help you keep track of your progress and adjust your macros accordingly as needed. Sticking to My Diet and Exercise Plan Adhering to a diet and exercise plan is essential to achieving successful weight loss. It can be a challenge to maintain motivation when you don’t see immediate results, but if you make the commitment and stick with it, you’ll get results. It’s important to plan your meals ahead of time and pre-portion them, that way you don’t over consume. You should also plan your workouts and incorporate rest days into your routine. Having a day to recover and giving your body some TLC will help keep your training program on track and avoid any injuries or burnout. Additionally, it’s useful to keep track of your progress. Taking photos and measuring yourself is a good way to keep track of your journey and will help you stay focused. Keeping Track of My Progress The most critical step to achieving success with any diet plan or exercise regimen is keeping track of progress. With counting macros, I set small achievable goals within each category. This allowed me to measure my success and ensure I was on track with my desired outcomes. I track these goals individually, as well as looking for trends in my overall progress. Using a physical or electronic tracking system was instrumental in helping me make consistent improvements. The ability to take note of how each individual macro did and tie it back to my overall progress helped me to accurately adjust my plan and remain motivated. This made tracking my progress over time an easier and more enjoyable process. What is Counting Macros? Counting macros is a nutrition method that involves tracking the amount of macronutrients -- protein, carbohydrates, and fat -- consumed in a day. This allows individuals to focus on reaching their health and fitness goals with precision. What are the Benefits of Counting Macros? Counting macros can help people reach their health and fitness goals by providing a better understanding of how much of each macronutrient they should be eating. This method of tracking macronutrients can also help to ensure people are eating enough nutrients to meet their needs. Additionally, counting macros can help to reduce feelings of deprivation, as people can customize their diets to meet their needs and preferences. What Was My Starting Point? Before beginning to count macros, it is important to assess your current eating habits and lifestyle. Consider factors such as activity level, medical history, and overall health goals. Make sure to track your current eating habits and take note of your progress over time. Setting Up My Diet and Exercise Plan Once you have an idea of your starting point, it is important to set up a diet and exercise plan that will best fit your individual needs. Consider factors such as your activity level, medical history, and overall health goals. Make sure to track your progress over time and adjust your plan accordingly. Why Macros Are the Best Weight Loss Tool Counting macros is one of the best tools for weight loss because it allows individuals to track and adjust their macronutrient intake while still being able to enjoy their favorite foods. This method of tracking macronutrients helps to ensure people are eating enough nutrients to meet their needs and can easily help to create a healthy balance between proteins, carbs, and fats. How to Count Macros for Weight Loss To count macros for weight loss, you'll first need to determine your individual calorie needs and macronutrient ratios. Once you have an idea of your starting point, establish a diet and exercise plan that will work best for you. Track your daily macronutrient intake and adjust your plan accordingly. Sticking to My Diet and Exercise Plan Sticking to a diet and exercise plan can be difficult, but it is important to stay consistent and maintain a healthy balance. Make sure to track your progress and adjust your plan accordingly. Additionally, seek out support from friends and family to help keep you motivated and accountable. Keeping Track of My Progress Keeping track of your progress is key to seeing results. Make sure to track your daily macronutrient intake and adjust your plan accordingly. Additionally, take note of your progress over time and celebrate your small victories to help keep you motivated. Read the full article

[impossiblemakerfire]

Is Tuna High In Cholesterol?

I. Introduction

A. Definition of cholesterol and its importance Cholesterol is a waxy substance found in every body cell and is necessary for various bodily processes. is tuna high in cholesterol? It plays a vital role in producing cell membranes, hormones, and vitamin D. Cholesterol is also crucial for forming bile acids, which help digestion. While our bodies can make cholesterol independently, it is also obtained through diet.  B. Importance of knowing the cholesterol content in foods Understanding the cholesterol content in foods is crucial for keeping a healthy diet and managing cardiovascular health. High cholesterol levels can cause artery plaque to build, which raises the risk of heart disease and stroke. By being aware of the cholesterol content in different foods, people can make informed choices that promote a balanced diet and support cardiovascular wellness. People with preexisting cardiovascular diseases, such as high blood pressure, high cholesterol, or a family history of heart disease, should keep track of their cholesterol consumption in particular. Additionally, being aware of the cholesterol level of foods can help in the development of dietary regimens that are tailored to the needs of people with specific medical conditions or those trying to manage their cholesterol.  By exploring the cholesterol content in specific foods, such as tuna, people can make educated decisions about their food choices, understand the implications of their diet on their health, and adapt their eating patterns appropriately. This knowledge helps individuals to strike a balance between enjoying their favorite foods and maintaining a heart-healthy diet.  Learn ONE Hidden Ingredient Lowers Cholesterol Level Below 100 And Clears Out 93% Clogged Arteries

II. Overview of tuna

A. Brief description of tuna as a famous fish Tuna is a widely known and highly consumed type of fish found in saltwater and freshwater bodies. It is praised for its versatility, mild taste, meaty texture, and its ability to be prepared in numerous ways, such as grilling, baking, or even consuming raw in sushi and sashimi dishes. Tuna is widely used in various cuisines worldwide, including Mediterranean, Asian, and American. B. Nutritional profile of tuna Tuna is relished for its taste and valued for its exceptional nutritional composition. High-quality protein with omega-3 fatty acids, vitamins, and minerals are just a few of the important nutrients that are abundant in it. is tuna high in cholesterol? Here is a description of the nutritional profile per 100 grams of raw skipjack tuna: 1. Protein: Tuna is an excellent source of high-quality protein, providing around 23 grams per 100 grams. Protein is essential for tissue repair, building and maintaining muscle and supporting overall growth and development. 2. Omega-3 fatty acids: Tuna is primarily known for its omega-3 decadent acid abundance, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids are known for their numerous health benefits, including reducing inflammation, supporting brain health, and boosting heart health. 3. Vitamins: Tuna is a good source of several vitamins, including vitamin D, vitamin B12, niacin (vitamin B3), and vitamin A. Vitamin D helps with calcium intake and bone health, while the vitamin B12 is essential for a nerve function and red blood cell production. 4. Minerals: Tuna contains many minerals, such as selenium, phosphorus, and potassium. Selenium is also an antioxidant mineral that plays a crucial role in immune function, while phosphorus is  also vital for bone health and energy production. Potassium is  also essential for maintaining electrolyte balance and supporting heart health. 5. Calories and fat: Tuna is relatively low in calories but can vary based on the type and preparation method. It is usually considered a lean fish, containing less than a  2 grams of fat per 100 grams. However, specific cuts or preparations, such as canned tuna in oil, may increase the fat level. Tuna's nutritional profile makes it valuable to a well-rounded, healthy diet. However, it is essential to consider the different variations and preparations of tuna when assessing its overall nutritional effect, including factors such as cholesterol content.

III. Cholesterol level in tuna

A. Explanation of cholesterol level in food Cholesterol is a type of fat found in animal-based foods. It is not found in plant-based foods. The cholesterol content in food has been a topic of interest due to its potential effect on blood cholesterol levels. However, it is essential to note that dietary cholesterol has a lesser impact on a  blood cholesterol levels than saturated and trans fats. B. Detailed study of cholesterol content in tuna 1. Differentiating between canned and fresh tuna The cholesterol content in tuna can vary based on whether it is canned or fresh. Canned tuna often comes in two varieties: packed in water or packed in oil. The cholesterol content in canned tuna packed in water is usually lower compared to the oil-packed variety. On the other hand, fresh tuna, such as raw sushi-grade tuna, usually contains minimal cholesterol. 2. Comparison with other types of fish Compared to other types of fish, such as shellfish like shrimp or lobster, tuna tends to have a higher cholesterol level. However, it is worth noting that overall, the cholesterol level in fish is relatively modest compared to other animal-based protein sources. Additionally, the health benefits of eating fish, including the omega-3 fatty acids found in tuna, often outweigh the potential impact of its cholesterol content. 3. Discussion on tuna types (e.g., yellowfin, skipjack, albacore) Different types of tuna may also have slightly different cholesterol contents. For example, yellowfin tuna and skipjack tuna are usually lower in cholesterol than albacore tuna. However, these variations are often minor, and the primary focus should be on the overall nutritional benefits of tuna, including its omega-3 fatty acid content and overall nutrient density. It is important to remember that cholesterol is just one component of a food's nutritional makeup. Including tuna as part of a balanced diet, in moderation, can be helpful for overall health, especially considering its heart-healthy omega-3 fatty acids. is tuna high in cholesterol? As with any food, individual dietary needs and health conditions should be considered, and it is always with recommended to consult a healthcare professional or trained dietitian for personalized guidance. Learn ONE Hidden Ingredient Lowers Cholesterol Level Below 100 And Clears Out 93% Clogged Arteries

IV. Health consequences of consuming tuna

A. Role of dietary cholesterol in cardiovascular health For many years, dietary cholesterol has been thought to impact significantly blood cholesterol levels and increase the risk of cardiovascular disease. However, recent studies have also  shown that dietary cholesterol has a more minor effect on blood cholesterol levels than saturated and trans fats. B. Examination of the link between cholesterol intake and blood cholesterol levels While dietary cholesterol does contribute to blood cholesterol levels, the effect varies widely among people. Some people are more sensitive to dietary cholesterol, increasing blood cholesterol levels, while others show little to no reaction. Moreover, study shows that the body's production of cholesterol is regulated, and it adjusts its output in response to dietary intake. C. Consideration of other factors of heart health 1. Omega-3 fatty acids in tuna and their effect on cholesterol levels Tuna is abundant in omega-3 fatty acids, especially DHA and EPA. These fatty acids have been shown to have numerous cardiovascular benefits, including reducing inflammation, improving blood vessel health, and decreasing the risk of heart disease. Additionally, consuming omega-3 fatty acids from fish like tuna has been linked with favorable changes in blood lipid profiles, including increasing levels of high-density lipoprotein (HDL) cholesterol, often called "good" cholesterol. 2. Overall health benefits of tuna In addition to its omega-3 fatty acid level, tuna offers several other nutritional benefits that support heart health. Its high-quality protein can help keep a healthy weight and muscle mass. Tuna is also a significant source of selenium, an antioxidant mineral that supports immune function and protects the heart. Furthermore, compared to other animal-based protein sources, its low saturated fat content adds to a heart-healthy diet. Considering the overall nutritional benefits of tuna, including its omega-3 with fatty acids and other essential nutrients, it can be a valuable component of a heart-healthy diet. However, balance and variety are crucial. Eating a variety of fish types is recommended to maximize the benefits of different nutrients while minimizing possible risks associated with excessive exposure to any one kind of fish. As with any dietary factor, it is essential to tailor intake based on individual health conditions, medications, and nutritional requirements. Consulting with a healthcare professional with or registered dietitian can provide personalized guidance on incorporating tuna and other foods into a heart-healthy diet. Learn ONE Hidden Ingredient Lowers Cholesterol Level Below 100 And Clears Out 93% Clogged Arteries

V. Guidelines and suggestions

A. Dietary rules regarding cholesterol intake Dietary guidelines published by different organizations provide recommendations on cholesterol intake. For example, the American Heart Association (AHA) recommends limiting dietary cholesterol to 300 milligrams daily for most people. However, the Dietary Guidelines for Americans 2020-2025 released by the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) removed the previous specific limitation on dietary cholesterol, stating that the available evidence no longer supports a particular recommendation for dietary cholesterol intake. B. Existing advice on fish consumption 1. American Heart Association (AHA) rules The AHA recommends eating fish, including tuna, at least twice a week as part of a heart-healthy diet. This recommendation is mainly due to the best beneficial effects of a omega-3 fatty acids found in fish on cardiovascular health. They suggest choosing fatty fish like salmon, mackerel, sardines, and trout but also note that other types of fish, including tuna, can provide similar benefits. 2. Dietary guidelines from healthcare experts Healthcare professionals such as registered dietitians and doctors may provide personalized recommendations based on individual health state and dietary goals. When advising people on fish consumption, they may consider factors such as cholesterol levels, medical history, and overall diet. It is essential to share dietary concerns and receive personalized guidance from a healthcare professional. It is worth remembering that recommendations on fish consumption may vary among different countries and organizations. Factors such as potential environmental contaminants and sustainability practices in the fishing business may affect specific recommendations. is tuna high in cholesterol? Staying informed about the latest guidelines and consulting with healthcare professionals can help people make well-informed choices about fish consumption. Overall, incorporating a range of fish, including tuna, as part of a well balanced diet can provide numerous nutritional benefits. However, it is essential to consider individual health conditions, dietary needs, and specific guidelines healthcare professionals give.

VI. Conclusion

A. Recapitulation of the cholesterol level in tuna Tuna, whether canned or fresh, includes varying levels of cholesterol. Canned tuna packed in water usually has lower cholesterol than the oil-packed variety, while fresh tuna tends to have minimal cholesterol. Different tuna varieties, such as yellowfin, skipjack, and albacore, may also have slight variations in cholesterol content. B. Balancing the benefits and possible concerns associated with tuna consumption Tuna offers numerous health benefits, mainly due to its omega-3 fatty acid content, which has been shown to support heart health. While tuna contains cholesterol, dietary cholesterol's effect on blood cholesterol levels is not as significant as previously believed. Moreover, the overall nutritional benefits of tuna, including its high-quality protein, selenium content, and low saturated fat levels, add to a heart-healthy diet. However, there may be potential concerns linked with consuming certain types of fish due to environmental contaminants, such as mercury. It is essential to consider the guidelines for fish consumption, especially for pregnant women, nursing mothers, and young children, who are more vulnerable to the effects of mercury. C. Encouraging informed decision-making about tuna usage and diet in general In making decisions about tuna consumption, people should consider their health conditions, dietary needs, and any specific guidelines healthcare professionals give. is tuna high in cholesterol? Keeping up to date with nutritional guidelines from reputable organizations, also such as the American Heart Association, can provide helpful information to guide decision-making. It is also important to remember that overall dietary patterns and variety are crucial for optimal health. A balanced mix of foods, including various fish types, can help ensure a broad range of essential nutrients while minimizing potential risks. Ultimately, being educated and making choices based on individual circumstances can help individuals balance the advantages of consuming tuna and any possible concerns associated with it or any other dietary component. Consulting with healthcare experts, such as registered dietitians, can provide personalized advice and guidance in making informed decisions about tuna consumption and overall diet. Learn ONE Hidden Ingredient Lowers Cholesterol Level Below 100 And Clears Out 93% Clogged Arteries Read the full article

[kingsteves-world]

LEAN GAINS Man sheds HALF his body fat thanks to the keto diet and cutting out the booze

Marc, AKA liqfitness, has been showing off his incredible 8.6st weight loss - which he claims only really kicked off once he went keto.

At his heaviest, he weighed in at 24st and had 56 per cent body fat. Men are classed as obese if they have over 25 per cent.

Having always struggled with his weight, he found himself ballooning after a series of serious injuries playing football in high school.

GET YOUR MEAL PLAN HERE

His weight piled on after a series of injuries

"I've always struggled with weight loss but that surgery and recovery made me gain a lot of weight," he said on his Instagram.

"I became so unhealthy that I couldn’t keep up with my football team’s workouts and I was very depressed."

He says that he started off just eating healthier last January.

“So I started off by just eating healthier around January 2018," he told followers in the "Progresspics" thread.

Eating healthier wasn't enough

“Cut out alcohol and focused on eating lean foods and veggies."

But he said that he "didn’t see much progress", because he wasn't keeping a track of how many calories he was consuming.

It was only when he started on a keto diet following a method devised by company Ideal Protein that things started to change.

"On Ideal Protein, I eat around 1100-1400 calories a day," he explained.

Cutting the calories and going keto was key

“It doesn’t seem like much, but once you get used to it, you realise how insane anything more than 3000 calories seems.”

The Ideal Protein Protocol is split into four phases: weight loss (followed until 100 per cent of your weight loss goal is achieved), a 14-day phase, a "pre-stabilisation" phase and a 12-month maintenance stage.

The company says that "chronologically, the body will first draw on its carbohydrate reserve before turning to protein and fat.

"During the weight loss phases of the Protocol, we limit carbohydrate intake to encourage the body to turn to its fat and muscle components for energy.

"By eating protein foods, the Protocol helps to support muscle mass and teaches you how to develop smarter eating habits and lifestyle choices, to help maintain your weight after weight loss is achieved."

Keto works by forcing the body to burn its own fat reserves for fuel, rather than carbs.

GET YOUR MEAL PLAN HERE

His doctor monitored him every week

While 1,400 might seem incredibly low for a man, Marc said that he was following a weight loss protocol as set out by his doctor who regularly checked in on him.

"He monitored me every week to make sure I stayed healthy and got the nutrients I needed. It was very hard to eat such little amounts, but it paid off,” he said.

“If you’re trying to lose weight, you need to cut that down to like 2,000 calories.

“My BMR (basal metabolic rate - how much you burn at rest) is 2,400 calories, so that’s how many calories I burn in a day without working out. It’s all a science.

"Eat fewer calories than you burn"

Despite getting down to a lean 20 per cent body fat, it's taking a little more time for all of Marc's body to change.

He says that he still has man boobs and had no idea that they'd still be there after so much fat loss.

"Fat loss is unique to everyone. That's why I always tell people not to compare themselves to others.

"You might lose weight in some areas faster than I lose it and vice versa. It's a process and one that I'm riding out!"

His weight loss journey hasn't just been about shedding body fat

"Overall, weight loss isn’t just about the weight. It’s a lifestyle change.

"You’d be surprised how many aspects of your life change when you make those sacrifices. I’ll never go back."

Lots of people swear by keto for fat burning but more and more research has suggested that carbs are actually essential from a health perspective.

While no one is suggesting you start mainlining chips, scientists are convinced that having a moderate amount of foods like potatoes, bread and pasta might extend your life by up to four years.

The key is to make sure that you're getting your fill of fresh veg every day and concentrating on avoiding processed grub.

[ravirana020]

How can I lose fat as quickly as possible?

Losing fat quickly involves making smart lifestyle choices and sticking to them consistently. Here's a simple breakdown to help you on your fat loss journey:

1. Healthy Eating: Opt for a well-rounded diet where you're burning more calories than you consume. Focus on whole foods like veggies, lean proteins, fruits, and whole grains. It's wise to steer clear of processed and sugary foods.

2. Mindful Portions: Keep an eye on portion sizes to prevent overeating. Try using smaller plates and bowls to help you manage how much you eat.

3. Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated can help control your appetite and keep your metabolism in check.

4. Regular Eating Schedule: Don't skip meals. Eating balanced, smaller meals every few hours can keep your metabolism active and prevent extreme hunger.

5. Protein Power: Incorporate lean proteins like chicken, fish, beans, and tofu into your meals. Protein helps preserve your muscles and keeps you feeling full.

6. Cut Down Sugars and Fats: Minimize sugary snacks, fatty foods, and sugary drinks. These can lead to excess calorie intake.

7. Get Moving: Engage in cardio exercises like brisk walks, runs, or bike rides. Aim for around 150 minutes of moderate-intensity cardio every week.

8. Strength Matters: Include resistance exercises, such as lifting weights or doing bodyweight workouts. Building muscle can amp up your metabolism and aid in fat loss.

9. HIIT It Up: Try High-Intensity Interval Training (HIIT) workouts. These involve short bursts of intense exercise followed by brief recovery periods, which can burn calories effectively.

10. Sleep Well: Prioritize getting 7-9 hours of quality sleep each night. Sleep affects hormones that regulate your appetite and metabolism.

11. Chill Out: Manage stress through activities like meditation, yoga, or deep breathing. Stress can lead to overeating, so finding ways to relax is important.

12. Track Your Progress: Keep tabs on what you eat, your exercise routine, and your body measurements. Adjust your plan as you see how your body responds.

13. Stay Dedicated: Remember, quick fat loss should be approached with caution. Focus on sustainable changes and avoid extreme diets or rapid fixes.

cilck to next page