#how to lose 10 kg in 1 week

[rohanpathe]

10 TIPS DIET

Here are 10 tips for a healthy diet:

Eat a variety of foods: Include different food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. This ensures that you get a wide range of nutrients.

Portion control: Pay attention to portion sizes and avoid overeating. Use smaller plates and bowls to help control portion sizes and prevent excessive calorie intake.

Eat more fruits and vegetables: These are nutrient-dense and low in calories. Aim to fill half of your plate with fruits and vegetables for each meal.

Choose whole grains: Opt for whole grains like brown rice, whole wheat bread, and quinoa instead of refined grains. Whole grains provide more fiber and nutrients.

Limit added sugars: Minimize your consumption of sugary drinks, sweets, and processed foods that are high in added sugars. Choose naturally sweet foods like fruits instead.

Reduce salt intake: High sodium intake can contribute to high blood pressure. Limit your consumption of processed foods and try using herbs and spices to season your meals instead of salt.

Include lean proteins: Choose lean sources of protein like poultry, fish, tofu, legumes, and beans. These are lower in saturated fat and provide essential nutrients.

Stay hydrated: Drink plenty of water throughout the day. Water is important for digestion, metabolism, and overall health. Avoid sugary beverages and opt for water as your primary choice of hydration.

Limit processed foods: Processed foods are often high in unhealthy fats, sodium, and added sugars. Try to cook meals from scratch using fresh ingredients whenever possible.

Practice mindful eating: Pay attention to your hunger and fullness cues. Eat slowly and savor each bite. This helps prevent overeating and allows you to enjoy your food more.

Remember, it's always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice based on your specific needs and goals.

CLICK HERE 👇👇👇

[olivianyx]

UPDATES ON MY JOURNEY

Heyy all! I've been focusing on my senior professional medical year and it has been stressful. So here are some things I manifested effortlessly and a few things without me thinking about it. Long ass post ahead! ⚠️⚠️

1. Getting more pocket money than usual. Like my parents usually transact in my account like a $80 or $100 AUD per month. But in both feb and march this year, they transacted me $500 and $700 AUD! Plus! I occasionally find $10 or $50 cash in my classroom or on the streets sometimes (and they come lie next to my feet 😭) I'd ask everyone in my class if it's theirs, and they say no. What do y'all expect me to do? Like go and give it to the university management?? 😭 hell no, so i kept it lol.

2. MANIFESTED DIOR'S LIP OILS!! 😭😭 LIKE 5 OF THEM 😭 YOU DON'T KNOW HOW MUCH I'VE OBSESSED WITH LIP OILS 😭😭 AND I WANTED THE RASPBERRY ONE SO BAD, AND GUESS WHAT? I MANIFESTED IT ALONG WITH 4 OTHER SHADESS OMGGG 😭😭😭

3. My crush giving me hints that she's obsessed with me 😭 like she literally told me 'you're so sweet and caring, I've never met a person like this after my grandma' cus her grandma passed away recently and she was so depressed. She even had an eye infection, so she stopped coming to the uni. So i had to make sure she's alright, and met her everyday cus she needed someone real bad. Like she needed to talk to someone and get that thing bothering her outta her head. I was there all along whatever she was going through (don't come at me y'all, ik if we help someone they would say all these things but she's my crush lol so) She's also getting real close to me, like she tells me how annoying people are lol. She loves skin ship, physical touch, being clingy around me, and complimenting me 😭😭 so these are the hints 😭 like friends wouldn't do that right? Would they?? (My friends diss me right in front of everyone 😶)

4. I've always been the type to care too much for the silliest things, nowadays I don't really put my energy into it and become all anxious. My anxiety levels have completely gone down like I'm literally cool asf?? Even while being in public?? Literally yess

5. Manifested getting my hair coloured next week! and my mom permitted me! For my cousin's engagement in april, I wanna be there like the hot younger sister I am lol. I just wanna make my relatives and their kids jealous cus they made fun of me when I was younger (my younger self has been dreaming for this moment) so why not a revenge glow up?? 😭

6. Losing weight even though I eat like a pig due to my study stress. Like literally I ate a 5 course meal one day and lost 2 kgs the next day? (cus I randomly checked my weight for 2 days cus I had to submit my height and weight to the university student records)

7. Getting a natural blush on my face! Like it's such a game changer, I look like a movie star y'all 😭✋🏻

8. My teachers complimenting me for my discipline and high scores. As yk uni professors don't even give af bout students and they complimented me??

9. Getting into a new friend group! My old one was too toxic and they would always bully me (verbally) my new friend group is literally soo damn enjoyable! Like they're the cool kids of the year 😭 and now I'm one too!

10. As I mentioned in my older post that I'm moving into an apartment. We moved in and it was too difficult for me to sleep as the place was new and also there we're disturbances in the night time like stomping noises or playing loud music at night. So the neighbors there were too sweet that they introduced and comforted us that it's okay and if something's bothering us they'll take care of it. And they literally made the people who we're causing those disturbances to vacate out 😭😭✋🏻

11. My hair getting shinier! It was brittle before as I was severely anemic, now my baby hair is back and it's shining ✨

12. I overheard my parents conversing that they should make me audition for an entertainment company....like what? 😭😭✋🏻 when I asked them once years back they denied giving me a 4 hour lecture and now they wanna make me audition?? Like literally 😭 y'all watch me at the Grammy's (after 5 years lol)

13. Getting into the void on command or intention.

14. I literally get free foods everywhere I go 😭😭

15. I got free gifts from my uncle who's living in France! He works at a fashion company and he sent me perfumes and a few outfits (I can't reveal it I'm sorry)

I ONLY WAS THINKING ABOUT GETTING MY LIP OIL, GETTING CLOSE TO MY CRUSH AND FOCUSING ON MY STUDIES. THE REST, I MANIFESTED WITHOUT THINKING ABOUT IT.

SO WHAT NEXT?

I've decided to respawn to my waiting next month. I'm still scripting how my waiting room should be... So it might take time for me. So till then I'm gonna be strengthening my self concept even more, and also getting more and more excited to be in my waiting room! I want my waiting room to be like a more like a sci fi movie and a princess fairytale combined 😭 (ik I'm weird). Like I just want my favorite anime characters to be there to help me script my DR ✋🏻 So I'm kinda in a more excited mode lately to script my waiting room! Will give you updates on how my waiting room will be in a future post! So until then take care, love you, byeeee byeeee!

- olivia 🤍

[sinner-as-saint]

This might seem completely odd [which if it made you uncomfortable, please don't respond and I'm so sorry 🩵] but as one of my favourite writers here that I engage frequently, I am seeking your opinion or motivation, too: what piece of advice you'd give to someone who struggles to take an action for weight loss? Like I am not overwhelmingly overweight, yet definitely on the chubbier side which if I lose kinda 17 lbs (around 8-10 kg to be exact) I'd be much more comfortable in my own skin, but literally been free for a week (Hence I took break from everything that consumes my time) but never could do any shite and it's so annoying :/ I have the opportunity to do exercises or have long strolls but laziness and lack of enthusiasm are killing me.

I struggled with the same thing a few years ago. Here's what helped ME (I'm not saying this is gonna work for everyone, but this is just what worked for me to get motivated to become 'healthier')

1. Make playlists (believe me, music helps a lot to get you moving)

2. Make to do lists for small workouts, you don't have to get a gym membership right away but start small (maybe at home workouts etc but be safe and don't hurt yourself)

3. Make vision boards (pinterest worked for me because I have to romanticise the shit out of everything at all times, plus you can find lots about at home work outs, how to make healthy snacks etc)

4. Set small goals for yourself (ex: get a 20 min mini work out in the morning instead of hardcore stuff, go on short walks instead of a full hike etc)

5. Whatever you do, make sure you're comfortable. If you have a dog, take it for walks frequently. You don't want to go through a sweaty workout, do some yoga instead.

6. Stop comparing yourself to others bc healthy looks different on everyone

7. Be outside more. I find that being outside makes me want to be more active.

If anyone has anything else to add, we would appreciate it <3

[rats-n-runespoors]

omg odie info sheet no way!!

✩₊˚.⋆☾𓃦☽⋆⁺₊✧

⏾ Basic Information

Full name: Odelia L. O’Hagan

Nicknames: Odie; Dellie 

Gender: Teetering the line between female and some secret third thing

Species: Lycan

Date of birth: November 10, 1848

Nationality: Scottish

Blood status: Pureblood

Wand: Dogwood, werewolf hair core. 14 1/4 inches. Supple flexibility. (It belonged to her mother.)

⏾ Appearance

Hair colour: Red with white streaks.

Hairstyle: Short, messy, thin. (She pulls her hair out.)

Eye colour: Yellow

Skin tone: Pallid

Height: 6’5 (195.58 cm)

Weight: 140 lbs. (63.5 kg)

Clothing style: Dark academia; brown and tan suits sans the jacket. In colder weather, she may wear animal pelts.

Accessories: Bolo tie or ribbon around collar.

Other distinguishing features: Thin hair. No eyebrows. Reflective eyes.

⏾ Personality

Traits: Courageous, loyal, gentle, manipulative, insecure, paranoid

Likes: Quidditch, mountains, canines, history, nifflers

Dislikes: Mice, cats, isolation, dramatic irony, herbology

Good at: Curse-breaking, writing, maths

Bad at: Herbology, apologising, managing stress

Hobbies: Writing, sleeping, researching

Fears: The Ministry

⏾ Family

Father: Canagan O’Hagan

Mother: Katriona O’Hagan (née Davies)

Brothers: Graham, Sorely and Daividh O’Hagan

Paternal grandparents: Odin and Anna O’Hagan

Maternal grandparents: Arthur and Gwenyth Davies

Uncles: Conan, Angus, Ardolph O’Hagan

Aunts: Hollie, Marta, and Blair O’Hagan, Fiona Davies

Pet: Achan (Niffler)

Blood Status: Pureblood

Social standing: Upper (Among lycans)

Family background: Werewolf clan

⏾ Individual magic

Wand reaction when first held: Tingly and pulsating

Boggart: Her dying father

Patronus: Coyote (previously a borzoi)

Polyjuice: Smells of old books, thin and runny

Amortentia: Broom polish, wet dog, pinewood 

⏾ Prologue

Odelia was born on Friday, November 10, 1848. Her mother, Katriona O’Hagan, was an Archivist at the Ministry of Magic, and her father, Canagan O’Hagan, was a trapper. On the night of Odelia’s birth, a muggle hunter shot Katriona, believing her to be an actual wolf. Blinded by rage and instinct, Canagan ate the hunter.

⏾ Years at Hogwarts

Year One

Sorted into Gryffindor

Second year

No important events

Third year

Joined the Gryffindor Quidditch team (after Graham said she needed an actual hobby)

Fourth Year

Dysphoria hits. Wasn't sure what it meant.

Fifth Year

Paired with Aesop Sharp for a potions assignment (the professor wanted Aesop to tutor her before O.W.Ls.)

Became friends with Aesop.

Passed O.W.Ls with average scores.

Sixth Year

Decided to become a Curse-Breaker

Father's symptoms finally emerged. Her brothers had grown up and moved away, so Odelia is left to care for her father. Neither spoke about his illness until his final week. Odelia is at Hogwarts when he dies.

Seventh Year

Now lives with her uncle, working on his farm to save up money for her own place when she graduates. Only goes by Odie now.

⏾ Epilogue

Loses contact with Aesop even though both live in London. She finally realized she's a woman, but has yet to figure out how to present herself or actually come out. Asks her sister-in-law about it in a poorly disguised hypothetical.

blah blah skip a few weeks and yay odelia is finally odelia! she's out to her coworkers and is finally ready to tell her family! sure hope nothing bad happens!!

[vedivaayurvedapro]

How much weight loss abc diet?

The effectiveness and results of any diet, including the ABC Diet, can vary greatly among individuals due to differences in metabolism, starting weight, adherence to the diet, and other lifestyle factors. The ABC Diet (Ana Boot Camp Diet) is known for its extreme calorie restriction and alternating calorie intake over a period of 50 days, which can lead to rapid weight loss. However, it's important to note the following:

Potential Weight Loss

Initial Weight Loss: Rapid weight loss in the first few days is common due to water loss.

Caloric Deficit: The ABC Diet creates a severe caloric deficit, which can result in losing 1-2 kg per week initially.

Total Weight Loss: Over the 50-day period, some individuals might lose up to 10-15 kg or more, depending on their starting weight and adherence to the diet.

Risks and Considerations

Nutrient Deficiency: Severe calorie restriction can lead to deficiencies in essential nutrients, affecting overall health.

Muscle Loss: Along with fat, muscle mass may be lost due to insufficient protein intake.

Metabolic Slowdown: Extreme dieting can slow down metabolism, making it harder to maintain weight loss.

Health Risks: Risks include dizziness, fatigue, weakened immune system, and potential eating disorders.

Sustainability: Such extreme diets are not sustainable long-term and often lead to weight regain once normal eating patterns are resumed.

Healthier Alternatives

For sustainable and healthier weight loss, consider balanced diet plans that provide adequate nutrition while creating a moderate calorie deficit. Some popular and effective diets include:

Mediterranean Diet: Emphasizes whole grains, healthy fats, lean proteins, and plenty of fruits and vegetables.

DASH Diet: Focuses on reducing sodium intake and includes a variety of nutrient-rich foods.

Low-Carb Diets: Such as the ketogenic diet or Atkins diet, which reduce carbohydrate intake and increase protein and fat consumption.

Sample Balanced Diet Plan (1,500 Calories/Day)

Breakfast (300 calories)

Greek yogurt with honey and mixed berries

A handful of almonds

Mid-Morning Snack (100 calories)

Apple slices with peanut butter

Lunch (400 calories)

Grilled chicken salad with mixed greens, tomatoes, cucumbers, and vinaigrette

Whole grain roll

Afternoon Snack (100 calories)

Hummus with celery and bell pepper sticks

Dinner (600 calories)

Baked salmon with steamed broccoli and quinoa

Exercise Plan

Cardio: Aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week.

Strength Training: Include strength training exercises 2-3 times per week.

Flexibility: Incorporate yoga or stretching exercises.

Tips for Success

Hydration: Drink plenty of water.

Sleep: Ensure 7-9 hours of quality sleep per night.

Stress Management: Practice stress-relief techniques.

Consistency: Stick to your plan even on weekends.

Track Progress: Use a food diary or mobile app.

[healthytips93]

How can I 10 kg waight loss in one month?

Losing 10 kg (22 pounds) of weight in one month.Here are some general tips that can help you start on a safe and effective weight loss journey:

Set a realistic goal:

Instead of aiming for 10 kg in a month, consider setting smaller, achievable goals. Losing 0.5 to 1 kg per week is a more reasonable target for most individuals.

Balanced diet:

Focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid crash diets or extreme calorie restrictions, as they can lead to nutrient deficiencies and other health problems.

Control portion sizes:

Be mindful of how much you eat in each meal. Use smaller plates to help with portion control and avoid overeating.

Stay hydrated:

Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.

Regular exercise:

Include both cardiovascular exercises (like walking, running, cycling) and strength training in your routine. Exercise helps burn calories and boosts your metabolism.

Be consistent:

Stay committed to your plan and remain consistent in your efforts.

Get enough sleep:

Aim for 7–9 hours of sleep per night. Lack of sleep can disrupt hormones related to hunger and satiety, leading to overeating.

Limit processed foods and added sugars:

Minimize your intake of processed and sugary foods, as they are often high in empty calories.

Track your progress:

Keep a record of your food intake, exercise routine, and weight loss progress. This can help you stay motivated and identify areas that may need improvement.

Remember, individual results may vary, and the most sustainable approach to weight loss is gradual and steady progress over time.

If you’re looking to kickstart your weight loss journey with a keto diet, be sure to check out our ultimate keto meal plan! This meal plan includes delicious and satisfying recipes that are low in carbs and high in healthy fats, helping you to achieve your weight loss and lossing fat goals while still enjoying delicious food.

So, what are you waiting for? Download our ultimate keto meal plan now and start your journey towards a healthier and happier you!

[mitamicah]

Just some transmasc news about this transmasc dude trying to get help with some transmasc things

TLDR; 

1) I still don’t know when I can start hrt and I might not know for months (which in turn means that I might still be declined or only get started on t in late 2024 or early 2025).

2) I’m thinking about going private with my top surgery and depending on how quickly my friends answer me about wanting to go to Sweden with me as moral support I might have my first consultation with the surgeon this year (way faster than expected)

Long story under the line

Let’s start with a bit of context:

I’m a 28 year old transmasc person seeking hormone replacement therapy and top surgery. (Top surgery is my top priority but HRT are a very close second and only seems more right for me every day). So far I’ve been persuing these two wishes through the public healthcare system with the focus rn being on starting testosterone.

Back in May I had my last therapy appointment about possibly starting t where I was told that my case would be taking up as the next available conference date (the meeting where they discuss my case) and that I’d know when that would be asap. That turned out to be August 9 and I’d get the verdict the day after August 10. If I got accepted I was told that there can go up to 8 months of pre-planning where I’d have to have blood taken, my body and hormone levels checked and all that fun stuff.

Now for top surgery  have been a bit more of a bumpy ride so far all because of my weight. I’ve never been that skinny and while most of my life I have had a sort of high BMI it has been in the normal range. Given that I’d been forgotten by the clinic there was a 4 month wait between my first and second appointment for a therapy session at the clinic. Around this time my grandmother died and I dealt with a lot of changes in my live that in retrospect was way too much for me to handle so I find myself calming my nerves by eating a bit more than usual. And so come february I now had a BMI around 29,5 where the cut off for top surgery at the GC was 27. I was told that I had to lose at least 5 kg to be offered surgery. Three months later after restricting my food intake (no more candy/cake and smaller portions mostly) I’d managed to lose 9 kg so my BMI was now under the cut off (but in the high end around 26). My therapist were thrilled yet still ended the session by saying that I probably had to lose weight again after starting testosterone since a known side effect is putting on weight.

Why am I telling you all this? Well, I want to give you an idea for what have been weighing (pun intended) on my mind. And taken into account that there’s probably 2 years since the GC would even as much as think about offering me surgery, being told over and over that even when I am doing something right it still might not be enough to get this life changing intervention is tough.

And so I’ve thought about going private with the top surgery. There is a private clinic not far from here (Sweden) that is well known for their good results with top surgery for transmasculine people. As a bonus they don’t have the same strict rules about your weight (I read that maybe they’d be careful if your BMI was over 34 but that’s still way higher than having 27 as your cut off).

Now all that context is out of the way what are my news:

HRT

On August 10 I had hoped to know whether or not I could start t. Instead I was told that one person in the personel was on vacation so the team couldn’t tell me whether I can start testosterone or not. Instead, I would get a message about a possible new conference as soon as they knew more. Me loving to have a bit of a time frame I asked how long the person’s holiday would be and I was told two weeks. On August 24 aka two weeks later I then started my inner clock trying to figure out how much time to give them so I wouldn’t seem impatient and needy. 

When around 9 days had passed since August 24 I grew very wary and vocal about said wariness. I for one made the mistake (?) of mentioning it at a trans meet up where everybody then jumped at me to call the clinic as soon as possible because the clinic had probably forgotten me by now and so my case would be as good as dropped. 

And so I called the clinic today to be told that they hadn’t forgotten me (luckily). The thing is they are very busy (which is fair, given the lack of ressources) and so there might not be time for another conference for me this year and if so they wont send me a message before next year. 

So yeah - in the worst case scenario the line will be dead between me and the genderclinic for MONTHS only for me to randomly get a message with a time for a conference sometime in 2024. 

Given the pre-planing for hormones I might not be able to start testosterone before late 2024 or maybe even early 2025 cutting it very close to my personal goal that is to start hormones before I turn 30 (for no reason other than having a time frame).

Top surgery

At the same trans meet up event where I was told to call the clinic today, we got talking about BMI restrictions for trans affirming care. It was everything from being declined therapy sessions (if you had a BMI over 30) down to being less than 1kg (2 pounds) over the cut off for top surgery. Honestly, hearing all these stories made me certain that I wanted to try reaching out to the Swedish private clinic about a possible first consultation.

Given I was already calling one clinic today I decided to book for the other as well. And here I got a pleasant surprise: I had heard that there are quite a waiting list for pre-op consultations and so I could look forward to wait 7 months or more. Well, when I went to book an appointment there were available appointment NEXT MONTH (only one tbf but there were three in November). So if I am quick enough I might get a consultation this very year. Mind you this wouldn’t nesecarily mean that I can get my top surgery this year (probably not tbh), but it is way more promising than not knowing if you’d even get to have an appointment for HRT (that everybody but one person had agreed I could get) within the year.

There’s off course a “but” here as well:

I kind of want to have company with me to Sweden since going alone seems a little scary even as a 28 year old. I had talked about possibly going with my friends (who are a lesbian couple) yet since I only now decided to actually act on my wishes for the surgery through the private clinic I haven’t spoken to them about going to Sweden this winter. And so I just send them a voice message with my question about whether or not they’d accompany me and hoping to hear from them soon so I can hopefully get one of the times available before the end of the year.

So that’s all the news I have - one goodish and one baddish - I guess everything needs to be in balance :’D

[elodieweight2]

Im gonna do this now bc i need to kill time when f4asting✨

1- 63,8 kg, 170 cm

2- 170 cm, i'd like to be taller but my height is ok

3- I dont have th1nsp0, but i LOVE girlies with sk1nny thights

4- The ppl I love to be sad about me

5- Bc I dont like how I see myself with my own clothes. I always wanted to be skinny, to feel delicate, confortable with myself. I do for me and I think for the society.

6- Yes, bc I like and I forget problems

7- They dont know, but my mom knows I have 4n0r3x1a

8- I dont do workout, but i want

9- Yes, but in the "Oh you hace a great thights" way. For me is vad, but for them is a compliment

10- Sushi :')

11- I dint have fav blog

12- Tuna, rice, sushi, etc

13- Unhealthy way

14- 53kg. In February 2024

15- Im not vegan/vegetarian, but I dont like meat alot. I wanna be vegetarian.

16- At 11 yo

17- Yes

18- Sushi

19- 2 days ago

20- No diet

21- Shirt: XS/S/M Pants: 36/38 (M)

22- 59,4. I was Desesperated bc It was like 2 weeks no losing nothing but also not eating practically nothing.

23- Ofc yes

24- Bad. Having 4na/mi4 is sick, i dont understand ppl who just wanna be sick. I would like to not have it xD

25- Is impossible to me

26- Looking at the mirror and not thinking "uh i hate my legs"

27- I enter tumblr or smoke

28- Is my dream. Bc i thing i will look awesome

29- I dont have a definition

30- 1. Im Aries

2. I wear glasses

3. I LOVE pink and green

4. I like to play videogames alot

5. I smoke since 16yo

6. I see myself like a free soul

7. I see that f4sting is boring, but necessary

8. I love terror movies

9. I love makeup

10. I have an obsession with phone cases xD

[badnooks]

How much weight can you lose in a month on keto?

Do you want to jump-start your weight loss journey with keto diet?. If Yes, then download our FREE Keto ebook for recipes, plans and tips. Click here now to download and start your weight loss journey for new YOU

The amount of weight you can lose in a month on the ketogenic diet can vary widely depending on several factors such as your starting weight, gender, age, level of physical activity, and overall health.

Generally, when you start a ketogenic diet, your body enters a state of ketosis where it uses stored fat as its primary source of fuel instead of carbohydrates. This can lead to initial rapid weight loss due to water weight loss and a decrease in glycogen stores.

According to some studies, it is possible to lose up to 10 pounds (4.5 kg) or more in the first month of following a well-formulated ketogenic diet. However, it is important to note that this initial weight loss is largely due to the depletion of glycogen and water, and not necessarily fat loss.

Sustained weight loss on the ketogenic diet usually ranges between 1-2 pounds (0.5-1 kg) per week, which is a safe and sustainable rate for most people. However, it's important to note that individual results may vary, and weight loss may be slower or faster depending on various factors.

It's also important to remember that the ketogenic diet is not a magic solution for weight loss and should be approached as a lifestyle change. In addition to following a well-formulated ketogenic diet, incorporating regular physical activity, managing stress, and getting enough sleep can also contribute to successful weight loss.

[tikiluz]

#tikiluz to weightloss plan

holi tumblr!

im not really the organized type but I love to plan things out even though I know I probably might not follow through with it. I think it helps me feel like everything's gonna be okay at the end.

yesterday, I got bored during Easter sermon and decided how I should go about losing 20kg in 4 months.

[I feel bad for getting distracted but I couldn't help it since I'm the biggest girl my age there since I go to a Korean church and all the other girls are just as or even more obsessed with their body and beauty ( ;´･ω･`)]

I figured that since

20kg/4 months = 5kg/1 month and

7700kcals = 1 kg of fat,

i need to burn 5 × 7700kcals = 38500kcals / month.

I'm gonna be counting 1 month as exactly 4 weeks which is 28 days.

38500/28=1375kcals that i need to burn everyday which i realized was unrealistic for me since that meant i had to fast everyday so I had to come up with a different plan.

I figured that since my tdee is around 1400 kcals, if I fasted 1/2 of the time I would burn

28/2=14 14×1400=19600kcals

which brings the remaining amount I need to burn to 18900kcals in 14days which is still the same amount per day as before but if I only eat 1000kcals a day and got 16000 steps (-500kcal) everyday it would cancell out which means that

each month, I will do a 24hr fast every other day of eating 1000kcals a day to lose 5 kg every month. since I counted 1 month as 28days instead of 30 or 31, that means each month I'll have 2-3 days where I can eat at net 0kcals which is at least 1400kcals without counting any activity kcals burned.

[i hope that i can follow through with this one since I hope to at least be 10 kg lighter by summer and at my goal weight by the next school year. my last school year. ]

I'll check back with an update as soon as may starts and the end of each month after that!

chauchau!

[ezonwatch]

The ABCs of Calorie Burn in Exercise and Fitness Planning

Key Factors Influencing Calorie Burn

1. Exercise Type & Intensity

HIIT vs. Steady-State:

HIIT (e.g., sprint intervals) burns 25–30% more calories post-workout via excess post-exercise oxygen consumption LISS (e.g., jogging) prioritizes fat oxidation but requires longer duration for equivalent total burn.

Strength Training: While weights burn fewer calories during sessions, muscle growth elevates basal metabolic rate (BMR) by 5–10% per kg of added muscle

2. Physiological Variables

Body Composition: Muscle mass increases resting energy expenditure — 1 kg muscle burns ~13 kcal/day vs. 4.5 kcal/kg fat.

Fitness Level: Trained athletes adapt to burn fewer calories for the same activity, requiring progressive overload.

Gender & Age: Men typically burn 10–20% more calories due to higher muscle mass; metabolic rate declines ~3% per decade post-30.

3. Environmental & Behavioral Factors

Thermogenesis: Cold environments increase calorie burn (e.g., winter running adds 7–15% expenditure).

Nutritional Status: Low glycogen stores force the body to metabolize fat but may reduce workout intensity.

Science-Backed Strategies for Fitness Planning

A. Periodized Training for Metabolic Adaptation

Phase 1 (Fat Loss): Combine HIIT (3x/week) with resistance training to preserve muscle. Use a calories burned calculator to ensure a 15–20% daily deficit.

Phase 2 (Endurance): Focus on zone 2 cardio (60–70% max HR) for 45+ minutes to enhance mitochondrial efficiency.

Phase 3 (Performance): Integrate sport-specific drills with carb-cycling to fuel high-intensity efforts.

B. Nutrient Timing & Calorie Partitioning

Pre-Workout: Consume 20–30g carbs + 10g protein 30–60 minutes pre-exercise to optimize glycogen stores

Post-Workout: Prioritize protein (0.4g/kg body weight) within 30 minutes to reduce muscle breakdown.

C. Recovery Optimization

Sleep: <7 hours sleep reduces leptin (satiety hormone) by 18%, increasing hunger-driven calorie intake

Active Recovery: Low-intensity yoga or swimming increases blood flow, aiding nutrient delivery without overtaxing metabolism.

EZON Sports Watch: Precision Calorie Management

The EZON sports watch leverages multi-sensor fusion and AI to refine calorie tracking beyond generic formulas:

Dynamic Calorie Adjustment

Combines real-time heart rate, motion acceleration, and skin temperature to adjust burn estimates.

Example: Detects shivering during cold-weather runs, adding 12% to baseline calculations.

Metabolic Efficiency Scoring

Rates workouts by how effectively they utilize fat vs. carbs (e.g., a score of 85+ indicates optimal fat oxidation).

Smart Hydration & Nutrition Alerts

Syncs with sweat loss data to recommend electrolyte intake, preventing dehydration-induced metabolic slowdown.

Adaptive Fitness Plans

Auto-adjusts daily calorie goals based on sleep quality, stress levels, and workout recovery metrics.

Case Study: Integrating Tech & Science

Scenario: A marathoner aims to shed 3% body fat without losing speed.

EZON Intervention:

Uses Race Readiness Algorithm to balance calorie deficit (-500 kcal/day) with glycogen preservation.

Alerts to reduce HIIT frequency when HRV drops below baseline (indicating overtraining).

Recommends pre-long run meals rich in slow-digesting carbs (e.g., oats + almond butter).

Future Trends in Calorie Tracking

Non-Invasive Glucose Monitoring (2026): EZON prototypes will link blood sugar trends to calorie utilization patterns, refining carb intake timing.

Genomic Integration: DNA-based insights into carb/fat sensitivity for personalized macro splits.

Final Takeaways

Calorie burn is not a static metric but a dynamic interplay of biology, behavior, and environment. By pairing evidence-based training principles with sports wearable technology like the EZON sports watch, athletes can transform raw data into actionable strategies — turning every heartbeat, step, and sweat droplet into a calculated move toward their goals.

[healthylivingshub]

What are the most effective ways to lose belly fat without extreme diets?

"Losing Belly Fat Without Extreme Diets: A Realistic, Sustainable Guide"

Let’s be honest: Belly fat is stubborn. It’s the kind of fat that seems to stick around no matter how many crunches you do or how many “miracle” diets you try.

But here’s the good news: You can lose belly fat without starving yourself or jumping on the latest extreme diet trend. The key? A balanced, science-backed approach that focuses on long-term habits, not quick fixes. Here’s how to do it.

1. Ditch the “Spot Reduction” Myth First things first: You can’t target belly fat specifically. Crunches and ab workouts won’t magically melt it away. Instead, focus on overall fat loss through a combination of diet, exercise, and lifestyle changes.

2. Eat More Protein (Yes, Really) Protein is your secret weapon for fat loss. It keeps you full, boosts metabolism, and helps preserve muscle mass.

Add protein to every meal: Eggs, Greek yogurt, chicken, tofu, or beans.

Snack smart: Swap chips for a handful of almonds or a hard-boiled egg.

Pro Tip: Aim for 20–30 grams of protein per meal to keep hunger at bay.

3. Cut Back on Added Sugars Sugar is a major contributor to belly fat. It spikes insulin, which promotes fat storage, especially around the midsection.

Avoid sugary drinks: Soda, juice, and fancy coffee drinks are calorie bombs.

Read labels: Sugar hides in everything from bread to pasta sauce.

Satisfy sweet cravings: Opt for fruit or dark chocolate (70%+ cocoa).

Real-Life Hack: Swap soda for sparkling water with a splash of lemon or lime.

4. Move More (No Gym Required) You don’t need to run marathons to lose belly fat. Small, consistent movements add up.

Walk daily: Aim for 7,000–10,000 steps.

Try HIIT: Short bursts of intense exercise (like jumping jacks or burpees) followed by rest.

Strength train: Build muscle to boost metabolism (bodyweight exercises work too).

Pro Tip: Turn chores into workouts—vacuuming, gardening, or playing with your kids all count.

5. Prioritize Sleep (Your Belly Fat’s Worst Enemy) Poor sleep wrecks your hormones, increasing hunger and cravings.

Aim for 7–9 hours: Create a bedtime routine (no screens 1 hour before bed, cool room, calming tea).

Nap if needed: A 20-minute power nap can recharge you better than caffeine.

Science Says: Sleep-deprived people eat 300+ extra calories daily. That’s 1 lb gained every 12 days.

6. Manage Stress (Because Cortisol Loves Belly Fat) Chronic stress = high cortisol = stubborn belly fat.

Try mindfulness: Meditate, journal, or take 5 deep breaths daily.

Laugh more: Watch a comedy, call a funny friend, or play with your pet.

Say no: Overcommitting drains energy and increases stress.

Pro Tip: Even 10 minutes of daily mindfulness can make a difference.

7. Eat More Fiber (Your Gut’s Best Friend) Fiber keeps you full, stabilizes blood sugar, and supports gut health.

Soluble fiber: Oats, apples, beans, and flaxseeds (helps reduce belly fat).

Insoluble fiber: Whole grains, nuts, and veggies (keeps digestion regular).

Real-Life Hack: Add a tablespoon of chia seeds to your morning smoothie or oatmeal.

8. Stay Hydrated (Water is a Fat-Loss Ally) Dehydration can slow metabolism and increase hunger.

Daily goal: Drink half your body weight (in pounds) in ounces. (Example: 150 lbs = 75 oz).

Herbal teas: Ginger, chamomile, and green tea are hydrating and metabolism-boosting.

Pro Tip: Start your day with a glass of warm water and lemon to kickstart hydration and digestion.

9. Be Patient (Belly Fat Doesn’t Overnight) Losing belly fat takes time. Aim for 0.5–1 kg (1–2 lbs) per week.

Track progress: Take progress photos, measure inches, or notice how your clothes fit.

Celebrate non-scale wins: More energy, better sleep, or climbing stairs without gasping.

Conclusion Losing belly fat without extreme diets is about consistency, not perfection. Focus on small, sustainable changes—eating more protein, moving your body, managing stress, and sleeping well. Over time, these habits add up, and your belly fat will start to shrink.

One Last Thing: Your worth isn’t defined by your waistline. Be kind to yourself—you’re human.

What’s your favorite belly-fat-busting tip? Share below—let’s keep each other motivated! 💪

Struggling to shed stubborn fat? Discover how Nagano Lean Body Tonic can help you achieve your goals naturally— Explore Nagano Lean Body Tonic here

[the-skill-133]

5 ways to lose weight and that too with home treatment

5 Effective Home Remedies for Weight Loss

Lemon Water with Honey – Boosts metabolism and burns fat when taken on an empty stomach.

Green Tea – Rich in antioxidants, it enhances fat burning and improves digestion.

Ginger & Cinnamon Tea – Reduces bloating, improves metabolism, and aids weight loss.

Apple Cider Vinegar – Controls appetite and boosts fat loss when taken before meals.

Fiber-Rich Foods – Keeps you full longer and promotes healthy digestion.

Combine these remedies with a balanced diet and regular exercise for the best results!

How to lose 10 kg in 7 days?

Losing 10 kg in 7 days is extremely unhealthy and unrealistic. Rapid weight loss can lead to muscle loss, dehydration, and other health risks. Instead, focus on safe and effective methods to lose weight gradually.

Healthy Weight Loss Plan

1. Follow a Low-Calorie, High-Protein Diet

⇔Eat lean proteins (chicken, eggs, tofu, fish) to stay full and burn fat.

⇔ Avoid sugary foods, junk food, and refined carbs (white rice, bread, pasta).

⇔ Increase fiber intake (vegetables, fruits, and whole grains) for better digestion.

2. Drink Plenty of Water

⇔ Aim for 3–4 liters of water daily to flush out toxins and reduce bloating.

⇔ Drink warm lemon water in the morning for metabolism boost.

3. Exercise Daily (Cardio + Strength Training)

⇔ Cardio: Running, skipping, cycling, or HIIT workouts burn fat fast.

⇔ Strength Training: Squats, push-ups, lunges, and resistance exercises help tone the body.

⇔ Exercise for at least 45–60 minutes per day.

4. Try Natural Home Remedies

⇔ Green tea and ginger tea enhance fat burning.

⇔Apple cider vinegar before meals controls appetite.

⇔ High-fiber foods (chia seeds, flaxseeds) help in digestion and prevent cravings.

5. Get Enough Sleep & Manage Stress

⇔ Poor sleep increases hunger hormones, leading to weight gain. Aim for 7–9 hours of rest.

⇔ Practice yoga, meditation, or deep breathing to reduce stress-induced overeating.

Final Advice

Losing 10 kg in a week is unsafe. Instead, focus on gradual weight loss (1–2 kg per week) with a balanced diet, exercise, and a healthy lifestyle for long-term results!

Read the full blog click the link = 5 Effective Home Remedies for Weight Loss

[healthbeautify]

How much weight can I lose in 2 weeks?

How much weight you can lose in two weeks depends on a number of factors, including your starting weight, diet, exercise level, metabolism, and overall lifestyle. However, here is a detailed breakdown:

1.Safe and sustainable weight loss

A safe and recommended rate of weight loss is 1-2 pounds (0.5-1 kg) per week. So, in two weeks, a healthy goal would be 2-4 pounds (1-2 kg). This is achievable if you maintain a calorie deficit of 500-1000 calories per day through diet and exercise.

2.Aggressive weight loss (short-term and risky)

If you follow an aggressive diet and intense exercise, it is possible to lose 5-10 pounds (2-5 kg) in two weeks. However, rapid weight loss can lead to muscle loss, dehydration, and nutritional deficiencies.

Calorie deficit - you need to burn more calories than you consume. Diet – Eating high protein, low carb, whole foods helps. Cutting out sugar, processed foods, and alcohol will help you lose weight faster. Exercise – A mix of cardio (running, cycling, HIIT) and strength training works best. Water weight – A low carb diet can help you lose water weight quickly in the first week. Metabolism and body type – Some people lose weight quickly due to genetics and metabolic rate.

4.Sample plan for 2 weeks

Diet plan Eat lean protein (chicken, fish, tofu, eggs). Add fiber-rich foods (vegetables, fruits, whole grains). Avoid sugary drinks, junk food, fried foods. Drink 3-4 liters of water daily. Exercise routine Cardio: 30-45 minutes daily (brisk walking, running, cycling, jumping rope). Strength training: 3-4 days a week (bodyweight exercises, weightlifting). HIIT (high-intensity interval training): 3 times a week to burn fat.

5.Excessive weight loss (not recommended)

Crash diets or fasting can lead to muscle loss, weakness, and increased risk of weight gain. Losing more than 6-8 pounds (3-4 kg) in two weeks can be unhealthy. How much can you lose? Healthy and sustainable loss: 2-4 pounds (1-2 kg). Aggressive approach: 5-10 pounds (2-5 kg), but not sustainable. Extreme approach (risky): More than 10 pounds, mostly water weight, with health risks. We offer you a custom meal or workout plan for your specific goal that you can try. It will help you lose weight quickly. We recommend it for you Read More:

[myonlinetools]

Calorie Calculator: Calculate Your Daily Caloric Needs

A calorie calculator is a powerful tool designed to help individuals estimate the number of calories they need to consume each day to achieve specific health and fitness goals. Whether you aim to lose weight, maintain your current weight, or gain muscle mass, understanding your daily caloric needs is essential for crafting an effective dietary plan.

This tool calculates your caloric requirements based on several key factors, including your age, gender, height, weight, and activity level. By providing these inputs, the calorie calculator can estimate how many calories your body burns in a day, also known as your Total Daily Energy Expenditure (TDEE).

How Does a Calorie Calculator Work?

The calorie calculator relies on scientifically proven formulas to determine your Basal Metabolic Rate (BMR) and TDEE. Below, we explain these essential terms:

Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions such as breathing, circulating blood, and regulating body temperature while at rest.

Total Daily Energy Expenditure (TDEE): This is the total number of calories you burn in a day, accounting for your BMR as well as calories burned through physical activity.

The most commonly used formulas for calculating BMR include:

Harris-Benedict Equation

Mifflin-St Jeor Equation (considered more accurate)

Mifflin-St Jeor Equation for BMR Calculation:

For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Once your BMR is calculated, it is multiplied by an activity factor to determine your TDEE:

Sedentary (little or no exercise): BMR × 1.2

Lightly active (light exercise/sports 1–3 days a week): BMR × 1.375

Moderately active (moderate exercise/sports 3–5 days a week): BMR × 1.55

Very active (hard exercise/sports 6–7 days a week): BMR × 1.725

Extra active (very hard exercise/physical job): BMR × 1.9

Why Use a Calorie Calculator?

1. Weight Loss

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. The calorie calculator helps determine how many calories you should consume daily to achieve a safe and sustainable weight loss, typically 0.5 to 1 kilogram per week.

2. Weight Maintenance

If you are happy with your current weight, the calorie calculator can estimate how many calories you should eat to maintain your weight. This is useful for individuals who want to prevent weight gain while enjoying a balanced lifestyle.

3. Weight Gain and Muscle Building

For those aiming to build muscle or gain weight, the calorie calculator can guide you on how many calories to consume in excess of your TDEE. By combining a caloric surplus with strength training, you can promote healthy muscle growth.

Factors That Affect Caloric Needs

Several factors influence your daily caloric requirements. Understanding these variables can help fine-tune your results for greater accuracy:

Age: Caloric needs generally decrease with age due to a decline in metabolic rate and muscle mass.

Gender: Men typically have higher caloric needs than women because they tend to have more lean muscle mass.

Height and Weight: Taller and heavier individuals burn more calories than shorter, lighter individuals.

Activity Level: The more physically active you are, the more calories your body burns.

Tips for Using a Calorie Calculator Effectively

To get the most accurate results from a calorie calculator, follow these tips:

Provide Accurate Inputs: Use precise measurements for your height, weight, and age.

Be Honest About Activity Level: Choose the activity factor that best matches your lifestyle. Overestimating your activity level can lead to incorrect calorie recommendations.

Track Your Progress: Use the calorie calculator as a guide, but track your progress regularly. Adjust your caloric intake based on changes in weight and fitness goals.

Frequently Asked Questions (FAQs)

1. How Accurate Are Calorie Calculators?

While calorie calculators provide a reliable estimate, they are not 100% accurate due to individual differences in metabolism, genetics, and other factors. Use them as a starting point and adjust based on your results.

2. How Many Calories Should I Eat to Lose Weight?

To lose weight, aim for a calorie deficit of 500 to 1,000 calories per day, which can lead to a weight loss of about 0.5 to 1 kilogram per week.

3. Can I Use a Calorie Calculator for Muscle Gain?

Yes! To build muscle, you’ll need to consume more calories than your body burns, along with a high-protein diet and strength training.

4. How Often Should I Recalculate My Caloric Needs?

Recalculate your caloric needs whenever you experience significant changes in weight, activity level, or fitness goals.

Conclusion: Take Control of Your Health with a Calorie Calculator

A calorie calculator is a valuable tool for anyone looking to manage their weight, improve their fitness, or maintain a healthy lifestyle. By understanding your daily caloric needs and making informed dietary choices, you can take control of your health and work toward your desired goals with confidence.

Start using a calorie calculator today to unlock the key to a healthier, more balanced life!

[soypap-blog]

What is working for me at the gym

I've been going to the gym for about a month now and I realised the reason I'd failed and given up before was because i was pushing myself way too hard and just burning out before i even burned any calories or put on muscle. I know this is such a short time to be going to the gym, but I feel really good about my routine and I've fixed my past mistakes which I'm guessing are probably common.

My routine now generally looks like this:

Weight training:

Push/pull days alternating, maybe 2 days a week where i just do cardio

Im neglecting legs at the minute because I'm mainly focus on weight loss at the moment and I use my legs during cardio so i should maintain muscle there.

Cardio for half an hour and i aim to burn 300 calories, ive upped it to 310 and it's insane how much extra effort it takes to reach that extra 10 cal in the same time frame

I do incline walking, when i first started I'd try jogging, but as i put on some weight it was much harder that i was used to, id give up around 100 cals burned because my cardiovascular system was wank. I try and do 10% incline at a solid 3mph, if my legs gets fatigued I'll bring the speed down for 2-3 mins and then put it back up. I think the incline walking will maintain my leg muscles.

As far as diet goes, because I'm trying to lose weight I'm eating as little as possible but trying to hit a protein goal of around at least 150 grams a day. I eat lots of water based meals with alot of veg and fibre in and this makes me fuller without actually consuming more calories (curries, saucy pastas, fajita chicken mixes but in a blended fresh tomato sauce)

Everything would be bland asf but im goated with the spices so it's all banging. I've lost about 3 kg in the past month, from 85kg to 80kg but I'm adding 2kg just because i know alot of initial weight lost tends to be water weight so I don't want to think im losing loads when im actually not.

I think the reason i gave up before was because i was trying to do too much and then got discouraged when i saw no progress, I'd feel hungrier because of the energy spent at the gym so I'd eat more thinking I'd earned it or whatever. I've also found that small carbs before the gym really really help me with energy. Yeah carbs are bad but no energy at the gym killing progress is worse. Even if I have an off day or low energy day, i just think as long as i show up, even if i turn around after 1 set and go back home, it's better than nothing. Usually when you get there, then you get a bit of energy and do a full workout.

Half of it is just showing up i guess.