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entirebodyexercise · 5 years ago

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How to Get Six Pack Abs? - 10 Tips for Success

One of the main factors people arrive on this web site is to understand the best ways to obtain 6 pack abs. They take a look at devices, different workouts and other insight about obtaining ripped abs.

I felt the time to place every little thing together and also create a full guide on just how to obtain those 6-pack abs. Listed below you will find all the sources you will certainly have to get a tummy you dream of.

Anyway, you must maintain in mind that obtaining six-pack abdominals depends mostly on your current body fat level.

You could have reviewed a number of times 'Everybody has abdominals, merely it is covered with fat' or 'Abs are made in the kitchen' The most vital action is to obtain rid of the fat covering your abdominal area. You will discover everything you should learn about shedding fat, merely maintain reading on.

Now allowed's see the 10 most vital elements to get torn abs.

Stay Away from Processed Foods

Processed foods take a big thing in our nourishment. In this world where we have no time to cook, the most convenient method is to acquire something from the regional store.

The bad news is that these foods contains a number of unnecessary components which in the long term cause stomach fat and also various illnesses. A lot of these items are high in coloring brokers, sulfites, chemicals, fabricated sugars and trans-fats which are accountable for high body fat degree. They are high in reduced top quality carbs.

You must quit consuming these foods as much as possible and also start cooking your very own meals from healthy and balanced active ingredients. You should get the real food with actual benefits. Take in even more veggies and also fruits, as well.

Increase Your Protein Intake

Protein is essential for the bodybuilding process, and also it is very important in other procedures. Healthy protein abundant foods have a great benefit that is they fill us far better in a very long time. After consuming a lean steak with vegetables, we feel pleased longer, and keeping that we have no temptation to eat something.

Eating foods high in protein absolutely aids lose fat as well as weight. On top of that, protein assists muscle mass to grow as well as recover, so you can workout out more efficiently.

Do Not Eat Unhealthy Fats

When we heard the word fats we believe all of them are bad. Vice versa! There are 2 sort of fats you need to prevent: saturated fat and trans fat. Virtually all of the stated refined foods are high in these, so it essential to obtain rid of procedure foods.

Margarine, fried foods, readily baked pastries, meats with high fat such as pork and also beef are high in these sorts of fats. So, you will certainly have to obtain rid of them.

The good news there are two type of fats which also assist to obtain eliminate body fat if you eat them frequently. These are monounsaturated and also polyunsaturated fats. Olive, peanut, sesame, soybean oils are high in these. Foods like fat fish, numerous nuts and also tofu likewise have a lot.

Drink More Water

As you possibly understand, our body has virtually 70% water making it one of the most essential nutrition. Taking in sufficient water is crucial for proper body functioning as well as researches have actually confirmed that it helps fat loss, as well.

Drinking a glass of water throughout your dishes aid to consume much less and also with that absorb less calories. It is additionally important to consume alcohol enough water during and also after your exercises to stay clear of dehydration as well as to assist your muscles to recover.

Eat Smaller Portions, however Much more Regularly during the Day

Firstly, among the dishes, one of the most essential is the breakfast. It ought to be high in protein, facility carbs and healthy fats. A well-made breakfast not just provides you energy throughout the day, however likewise rates your metabolism level up.

Researches have proved that eating 4-5 times a day significantly minimizes the threat of weight problems. Nevertheless, do not assume that consuming even more compared to 6 times will bring you better results.

What is the reason that you slim down while you eat a lot more? The description is basic. If you eat a lot more times on a day your body knows that even more food is coming, so it speeds up the level of metabolism up as well as burns more calories. Since your body constantly has sufficient nourishment to make power, there is no should store fat for the future.

Besides the weight loss benefits, eating much more frequently on a day helps to have more energy so you might execute far better psychologically and also physically.

But do not forget that we are discussing little portions of healthy and balanced meals.

Eat Good Carbs

Generally, carbs are used by the body to produce blood sugar which gives power. There are 2 sort of carbohydrates: complex and simple carbohydrates.

Complex carbohydrates are the ones which we need to consume to avoid hopping on fat. These kinds of carbs need even more time to be refined into glucose, so they provide power for a longer time. We could call them the great carbs.

Foods such as whole-grain items, brown rice, whole grain rye, oats, barley and also corn are high in these beneficial carbohydrates, and also they are abundant in fiber. They make you completely satisfied as well as provide power for a long period of time. You require to include them in your eating routine.

Simple carbs are broken down much faster improving the level of the blood sugar. They provide a big boost of energy for a short time period. Foods high in straightforward carbohydrates are responsible for kind 2 diabetic issues as well as various heart diseases. They force our body to store fat. Avoid consuming foods and beverages like soft drink, covereds, baked products everything which are high in sugar.

Anyway, fruits include simple carbohydrate too, this is the fructose. It is likewise a simple carb, it does not damage down so fast, and also it has no negative results on health.

Do Cardio Frequently

Cardiovascular workouts are essential if you desire to have washboard abs. Short, yet extensive cardio workouts aid to burn fat and also at the exact same time create your cardiovascular system. Cardio workouts could be anything from running, walking to aerobics.

The purpose is to enhance the heart price and with that blood flow throughout the body. Considering that you utilize your whole body for executing the activities, it raises the power use. Your body burns much more calories. Do cardio exercises at least 4 times a week for 35-50 min.

Do Abdominal Workouts

Most people believe abdominal exercises are one of the most crucial action to obtain 6 pack abdominals. Core workouts are necessary to tone and also reinforce the abdominal muscles as well as second ones. They are not the secret to get fixed abs.

If you comply with a healthy diet and do cardio, you do not require to educate your ab muscle mass a lot more compared to 3-4 times a week. It is even adequate to do 10-15 minutes exercises. Stomach muscles are the exact same as other muscles, so we need to train them like that.

Although, it is vital to function you entire core, not simply your abdominals. This indicates besides your rectus abdominis, which offers the 6 pack looking, you have to exercise your obliques and also reduced back, as well.

Furthermore, top quality is constantly more essential than quality. You have to do the workouts effectively no issue if you do bodyweight core workouts or ones with ab equipments. Lastly, you need to raise the resistance regularly and alter your program to maintain the progress.

Combine Cardio & Workouts

From my encounter, the very best technique to get rid of fat and also reduce weight is to combine cardio with bodyweight or weight workouts. This combination increases fat burning amazingly and also at the same time helps to develop solid and also lean muscles.

For those that desire to obtain a fixed belly the best means is to incorporate abdominal workouts with cardio exercises. I do heavy bag training with my bodyweight core workout. Think me, it is a deadly combination to improve your health and fitness level.

Work Your Entire Body

Finally, another crucial element to obtain 6 pack is to train not simply your core, yet all the other muscular tissue groups, mainly the large ones. Doing compound bodyweight exercises such as rise, draw ups, and so on will aid to melt even more calories and at the exact same time work your abs.

+ Guide from an Expert

Conclusion

I hope you currently understand which are the main factors of obtaining 6 pack abdominals. It is all regarding eating and doing exercises effectively. Look into our web site for even more exercises, tips and abdominal equipment which assist to reach your goal. And also do not forget to subscribe as well as comply with us.

#bodybuilding #cardio exercises #cardio workouts #core workouts #exercise #exercise plan #fitness #health #health and fitness #weight #weight workouts #workout #workout plans #workout regimen #workouts

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loseweightfast102-blog · 5 years ago

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Looking For New Weight Loss Tips?

The challenge with a quick, easy solution to losing weight is that it usually leads to quick, easy weight gain shortly then. There are hundreds of weight loss tips out there, and you may be tired of hearing the same advice repeated over and over. The truth is, there are actually no new weight loss tips. The same honest truth of yesterday is the truth today. Losing weight requires that you really change your eating habits, exercise more, and live a generally healthy lifestyle. A particular weight loss program can help you drop the initial pounds you need to shed, and give you advice on how to keep them off, but the rest is for you to decide. Going straight back to your old habits is not going to help you stay in shape, or stay healthy. Before you pick out a weight loss program, let's go through those tips one more time. This time, put them into practice - lose the excess weight, and keep it off. 1 . Lose weight for the right reasons Before you even look at a diet plan and also exercise schedule, look at why you want to lose weight. If you want to improve your health, look and feel better - great! If you want to be ready to play with your kids more, that's super. Trying to get your ex back, look better than the next door neighbour, or even because your partner says you should - not so good. The best motivation to lose weight is to do it for yourself -- nobody else. Health reasons should be foremost, because being overweight can cause health issues that will be with you for the rest ever experience. 2 . Choose a weight loss program carefully You must be realistic when you choose how you are going to go about losing weight. Your lifestyle would possibly not suit every type of program or diet, and choosing one that you cannot adjust to or cope with is environment yourself up for failure. Look at your current eating habits, level of physical activity, work schedule, family and social life. Imagine realistically about how much change each of those areas can withstand. For example , if you do no exercise at all, assure for your struggle with a weight loss program that requires intense exercise from the get-go. If you eat out regularly, you'll need a diet so that you a wider choice of food types to accommodate that. Counting calories can be time consuming, so if you have a busy arrange, you may want a diet that either lays it all out for you, or gives you more flexibility. Try not to be drew in by the promise of losing a certain number of pounds in a specific time period - everyone loses pounds at a different rate, and the only way to guarantee you will lose any weight is by following recommendations to the letter. 3. Set realistic goals This cannot be repeated enough. Setting goals that are nigh improbable to reach just sets you up for failure, disappointment and misery. Break your goal up inside smaller, more achievable steps. Monthly or weekly goals are easier to achieve. Make sure that your goals make up a healthy weight loss - which most often means gradual weight loss leading to a healthy weight for your age, gender, peak and body type. 4. Write it all down Whether you call it a food diary or a financial success journal (personally I prefer the latter), get into the habit of recording your eating habits - and really start doing this before you go on a weight loss program. Record what you eat, when you eat - and why you eat. How come you eat will help you identify what triggers the unhealthy eating habits that may have led to your weight gain. Boredom, being lonely, anger, frustration and stress can often lead us to unhealthy snacks and comfort food, even though we realize it's not good for us. Use your diary or journal to record your goals, and your progress. 5. Program for success, but expect some bad days Forget about all the diets you've been on in earlier times! Program yourself for success on this one, but accept that there will be bad days - and even poor weeks. Nobody is perfect, and you will have a day or two where it just gets too much for you. It's possible you'll skip a workout, or find yourself unable to resist the donuts your colleague brought to work. It's okay to slide up! It is NOT okay to give up. One bad day, one poor decision, or even a string of them, does not necessarily mean you have failed. It just means you had a bad day. Tomorrow does not have to be the same, so just start out right away. 6. Get support Whether it's friends, family or an online group, make sure you have people to help and encourage you - especially on those bad days. There are thousands of people in online people who share their experiences with different diets and weight loss programs, have been through the same difficulties you may be experiencing, and many who have succeeded. Read their stories, chat to them, and learn from their mistakes. 7. Exercise When you like it or not, some form of physical activity must be included in a healthy lifestyle. Not only does it help you lose weight, but it surely will help you maintain the weight loss. Of course, the health benefits are a big factor - even if you're thin, exercise is designed for you. You will find that the usual recommendation is between 30 and 45 minutes of exercise three times every week. Recent research indicates that those thirty minutes can be broken up into three 10 minutes sessions, with the exact same results. 10 minutes is often easier to fit into a busy schedule, and the exercise you do will keep your calorie burning boosted throughout the day. Your exercise program should involve activities that you enjoy doing. If you don't enjoy it, you're going to find any sort of excuse not to do it, or be miserable when you are. One of the three factors most likely to lead to successful fat loss is having home exercise equipment, so that may be an avenue to investigate too. 8. Eating Whether you are after having a specific diet plan, counting calories, or just cutting down on the 'bad' food, there are a couple of things that can help you. Eat slowly but surely. It takes 20 minutes from the time you start eating, for your brain to register feelings of fullness. If you happen to gulp your food down in less time, you won't know you're too full until it's too missed. Stop eating when you feel satisfied - not full. Know more Faster Way to Fat Loss Watch those portions - especially when you are eating out. Take half the meal and take the rest home in a take out box. At home, use smaller plates - a great way to make sure you don't serve too much, but your plate will still look nice and full. Go convenient on the salt, limit high fat foods, replace red meat with lean poultry and fish, together with drink lots of water. Don't skip meals, especially breakfast, as that's the meal that wakes up ones metabolism and gets it going for the rest of the day. 9. Chart your progress Keeping track of your progress, which include any slow or stalled loss periods, will let you see what helps you to succeed, what causes problems, and when to help celebrate. Don't compare yourself to anyone else, even if they are following the exact same plan as you. Everyone loses weight for a different rate, due to metabolism, muscle tone and body type differences. If your progress has stalled, particularly to your end of your diet, you may have hit a plateau. The best way to overcome this is to change something. Exercise in the morning instead of the evenings, swop carbs for proteins and vice versa in a few meals, or even take a couple of days break altogether. A plateau means your body has settled into a routine, and often all it needs is a bit of jolt to get it working at losing weight again. 10. Maintain, maintain, maintain! It is common sense that once you have lost weight, going back to your old habits will bring the weight back on, but so many fall into that will trap. Either their diet was so radical it is impossible to continue in real life, or the weightloss system failed to explain how the dietary changes made to lose weight can be adapted to maintain your new weight. After your 'diet' is finished, you should have a better idea of what to eat, when to eat, and how to eat it. You should be feeling some great benefits of regular exercise, and in fact be able to do more exercise because you are now fitter and stronger. Adapting your weight deprivation program to a weight loss maintenance program and a new healthy lifestyle should be a priority. Although these tips may seem enjoy common sense, old hat or just another repetition, that doesn't mean you'll take heed. Most of us know when we could eating the wrong food or not exercising enough, but that isn't always enough. You have to take action in order to switch your life, and there is no shortcut. A weight loss program can help you get the weight off, but you have to keep it off of. It is not easy to lose weight, and no-one takes kindly to change, but if you want to improve your health and well-being, you may have to put some effort into becoming healthy. The results will, however , definitely be worth it.

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iwantthis-c247 · 5 years ago

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20 Nutrition Facts That Should Be Common Sense (But Aren't)

Common sense should not be taken for granted when people are discussing nutrition.

Many myths and misconceptions are being spread — even by so-called experts.

Here are 20 nutrition facts that should be common sense — but aren't.

1. Artificial Trans Fats Are Unsuitable for Human Consumption

Trans fats are unhealthy.

Their production involves high pressure, heat, and hydrogen gas in the presence of a metal catalyst.

This process makes liquid vegetable oils solid at room temperature.

Of course, trans fats are more than just unappetizing. Studies show that they are unhealthy and linked to a drastic increase in heart disease risk (1, 2Trusted Source).

Luckily, the Food and Drug Administration (FDA) has banned trans fats as of June 18, 2018, though products manufactured before this date can still be distributed until 2020 and in some cases 2021 (3Trusted Source).

Plus, foods with less than 0.5 grams of trans fats per serving may be labeled as having 0 grams (4Trusted Source).

2. You Don't Need to Eat Every 2–3 Hours

Some people believe that having smaller, more frequent meals may help them lose weight.

However, some studies suggest that meal size and frequency have no effect on fat burning or body weight (5Trusted Source, 6Trusted Source).

Eating every 2–3 hours is inconvenient and completely unnecessary for the majority of people. Simply eat when you're hungry and be sure to choose healthy and nutritious foods.

3. Take News Headlines With a Grain of Salt

The mainstream media is one of the reasons behind many circulating nutrition myths and confusions.

It seems as if a new study makes headlines every week — often contradicting research that came out just a few months earlier.

These stories often get a lot of attention, but when you look past the headlines and read the studies involved, you may find that they’re often taken out of context.

In many cases, other higher-quality studies directly contradict the media frenzy — but these rarely get mentioned.

4. Meat Doesn’t Rot in Your Colon

It’s entirely false that meat rots in your colon.

Your body is well equipped to digest and absorb all the important nutrients found in meat.

The protein gets broken down in your stomach by stomach acids. Then, powerful digestive enzymes break down the rest in your small intestine.

Most of the fats, proteins, and nutrients are then absorbed by your body. While small amounts of protein and fat may escape digestion in healthy people, there is not much left to rot in your colon.

5. Eggs Are One of the Healthiest Foods You Can Eat

Eggs have been unfairly demonized because their yolks are high in cholesterol.

However, studies show that cholesterol from eggs doesn't raise blood cholesterol in the majority of people (7Trusted Source).

New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals (8Trusted Source).

The truth is, eggs are one of the healthiest and most nutritious foods you can eat.

6. Sugary Drinks Are the Most Fattening Product in the Modern Diet

Excess added sugar can be detrimental to health — and getting it in liquid form is even worse.

The problem with liquid sugar is that your brain doesn't compensate for the calories by eating less of other foods (9Trusted Source).

In other words, your brain doesn’t register these calories, making you eat more calories overall (10Trusted Source).

Of all the junk foods, sugar-sweetened beverages are likely the most fattening.

7. Low-Fat Doesn’t Mean Healthy

The low-fat diet promoted by the mainstream nutrition guidelines seems to have been a failure.

Numerous long-term studies suggest that it neither works for weight loss nor disease prevention (11, 12Trusted Source, 13).

What's more, the trend led to a plethora of new, processed, low-fat foods. Yet, because foods tend to taste worse without the fat, manufacturers added sugar and other additives instead.

Foods that are naturally low-fat — like fruits and vegetables — are great, but processed foods labeled "low-fat" are usually loaded with unhealthy ingredients.

8. Fruit Juice Isn’t That Different From Sugary Soft Drinks

Many people believe that fruit juices are healthy, as they come from fruit.

Though fresh fruit juice may provide some of the antioxidants found in fruit, it contains just as much sugar as sugary soft drinks like Coca-Cola (14Trusted Source).

As juice offers no chewing resistance and negligible amounts of fiber, it’s very easy to consume a lot of sugar.

A single cup (240 ml) of orange juice contains just as much sugar as 2 whole oranges (15, 16).

If you're trying to avoid sugar for health reasons, you should avoid fruit juice as well. While fruit juice is healthier than soft drinks, its antioxidant content doesn’t make up for the large amounts of sugar.

9. Feeding Your Gut Bacteria Is Critical

People are really only about 10% human — the bacteria in your intestine, known as the gut flora, outnumber your human cells 10 to 1.

In recent years, research has shown that the types and number of these bacteria can have profound implications for human health — affecting everything from body weight to brain function (17Trusted Source, 18).

Just like your body's cells, the bacteria need to eat — and soluble fiber is their preferred fuel source (19Trusted Source, 20Trusted Source).

This may be the most important reason to include plenty of fiber in your diet — to feed the beneficial bacteria in your intestine.

10. Cholesterol Isn’t the Enemy

What people generally refer to as "cholesterol" isn't really cholesterol.

When people talk about the so-called "bad" LDL and "good" HDL cholesterol, they're really referring to the proteins that carry cholesterol around in your blood.

LDL stands for low-density lipoprotein, whereas HDL refers to high-density lipoprotein.

The truth is, cholesterol is not the enemy. The main determinant for heart disease risk is the type of lipoproteins that carry cholesterol around — not cholesterol itself.

For most people, dietary cholesterol has little or no effect on lipoprotein levels (21Trusted Source).

11. Weight Loss Supplements Rarely Work

There are many different weight loss supplements on the market — and they almost never work.

They’re claimed to lead to magical results but fail when put to the test in studies.

Even for the few that work — like glucomannan — the effect is too small to really make a noticeable difference.

The truth is that the best way to lose weight and keep it off is to adopt a healthy lifestyle change.

12. Health Is About More Than Your Weight

Most people focus too much on weight gain or loss. The truth is that health goes way beyond that.

Many obese people are metabolically healthy, while many normal-weight people have the same metabolic problems associated with obesity (22Trusted Source, 23Trusted Source).

Focusing just on body weight is counterproductive. It’s possible to improve health without losing weight — and vice versa.

It appears that the area where fat builds up is important. The fat in your abdominal cavity (belly fat) is associated with metabolic problems, while the fat under your skin is mostly a cosmetic problem (24Trusted Source).

Therefore, reducing belly fat should be a priority for health improvement. The fat under your skin or the number on the scale doesn't matter as much.

13. Calories Count — But You Don't Necessarily Need to Count Them

Calories are important.

Obesity is a matter of excess stored energy, or calories, accumulating in the form of body fat.

However, this doesn’t mean you need to monitor everything that enters your body and track or count calories.

Though calorie counting works for a lot of people, you can do many things to lose weight — without ever having to count a single calorie.

For example, eating more protein has been shown to lead to automatic calorie restriction and significant weight loss — without deliberately restricting calories (25Trusted Source, 26Trusted Source).

14. People With Type 2 Diabetes Shouldn’t Follow a High-Carb Diet

For decades, people have been advised to eat a low-fat diet with carbs making up 50–60% of calories.

Surprisingly, this advice was extended to include people with type 2 diabetes — who cannot tolerate a lot of easily digestible carbs, like sugar and refined starch.

People with type 2 diabetes are resistant to insulin and any carbs they eat will cause a big rise in blood sugar levels.

For this reason, they need to take blood-sugar-lowering drugs to bring their levels down.

If anyone benefits from a low-carb diet, it is people with diabetes. In one study, following a low-carb diet for only 6 months allowed 95.2% of participants to reduce or eliminate their blood sugar medication (27Trusted Source).

15. Neither Fat nor Carbs Make You Fat

Fat has often been blamed for obesity, as it has more calories per gram than protein and carbs.

Yet, people who eat a diet high in fat — but low in carbs — end up eating fewer calories than people on low-fat, high-carb diets (28Trusted Source, 29Trusted Source).

This has conversely led many people to blame carbs for obesity — which is incorrect as well. Plenty of populations throughout history have eaten high-carb diets but remained healthy.

As with almost everything in nutrition science, the issue depends on the context.

Both fat and carbs can be fattening — it all depends on the rest of your diet and your overall lifestyle.

16. Junk Food Can Be Addictive

In the past 100 years or so, food has changed.

People are eating more processed food than ever before, and the technologies used to engineer foods have become more elaborate.

These days, food engineers have found ways to make food so rewarding that your brain gets flooded with dopamine (30).

For this reason, some people can completely lose control over their consumption (31Trusted Source).

Many studies examining this phenomenon have found similarities between processed junk foods and commonly abused drugs (32Trusted Source).

17. Never Trust Health Claims on Packaging

People are more health conscious than ever before.

The food manufacturers are well aware of this and have found ways to market junk food to health-conscious people as well.

They do this by adding misleading labels like "whole-grain" or "low-fat."

You can find many unhealthy junk foods with these health claims, such as "whole-grain" Fruit Loops and Cocoa Puffs.

These labels are used to trick people into thinking that they're making the right choice for themselves — and their children.

If the packaging of a food tells you it’s healthy, chances are it isn’t.

18. Certain Vegetable Oils Should Be Avoided

Certain vegetable oils — like sunflower, soybean, and corn oil — contain large amounts of omega-6 fatty acids (33).

Studies suggest that a high intake of omega-6 fatty acids — relative to omega-3 — increases low-grade inflammation in your body (34Trusted Source).

Oils high in omega-6 may contribute to oxidative stress in some people, potentially contributing to heart disease (35Trusted Source, 36Trusted Source, 37Trusted Source).

For this reason, it may be a good health strategy to choose vegetable oils that are relatively low in omega-6 fatty acids. These include olive oil, canola oil, and high-oleic safflower oil.

This allows you to optimize your omega-6 to omega-3 ratio.

19. ‘Organic’ or ‘Gluten-Free’ Doesn’t Mean Healthy

There are many health trends in the world today.

Both organic and gluten-free food is becoming increasingly popular.

However, just because something is organic or gluten-free doesn't mean that it’s healthy. You can make junk foods from organic ingredients just as well as non-organic ones.

Foods that are naturally gluten-free are fine, but gluten-free processed foods are often made with unhealthy ingredients that may even be worse than their gluten-containing counterparts.

The truth is, organic sugar is still sugar and gluten-free junk food is still junk food.

20. Don’t Blame New Health Problems on Old Foods

The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after.

These are two of the biggest health problems in the world — and diet has a lot to do with them.

Some scientists started blaming these epidemics on foods like red meat, eggs, and butter, but these foods have been a part of the human diet for thousands of years — whereas these health problems are relatively new.

It seems more sensible to suspect new foods to be the culprit, such as processed foods, trans fat, added sugar, refined grains, and vegetable oils.

Blaming new health problems on old foods simply doesn't make sense.

The Bottom Line

Many nutrition myths and misconceptions are easily debunked with a bit of common sense and scientific evidence.

The above list gives you some insight into common misconceptions, helping you be more informed on your way to a balanced, healthy diet.

source: https://www.healthline.com/nutrition/20-nutrition-facts-that-should-be-common-sense#section20

#health facts #c24/7 health #research #c24/7 off topic #nutriition facts

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mealprepster · 6 years ago

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Legit tips! .... 🙋🏻‍♀️ Comment below if you’ve tried a cut or bulk! Curious to know how it went for you guys! For those of you wondering, cutting means that you’re trying to lose weight and burn fat 🏃🏻‍♀️, and are at a caloric deficit (eating less than you burn). Bulking means you’re trying to gain weight, most likely from adding lean mass, and are at a caloric surplus 💪🏻 (eating more than you burn). I personally like to make changes to my diet in small ways (gradual change is better than fast fixes), and these are some of the swaps I make to change my diet from bulk to cut or vice versa. _ And although I've written the calories here to show the difference, macro ratios matter too. I try to make sure to get a balance of protein, fat, and carbs and avoid excessive junk or processed foods! _ Here’s some examples of how easy it is to either achieve a caloric surplus or deficit with just a few meal swaps. Comment below if you can spot them!! ❤️ My maintenance calories right now (TDEE) is approximately 1900 calories. That means 1900 is the amount I would need to remain the same. ---------------- ✅ Save this post for later. ✅ Turn ON Post notifications. ✅ Your turn! Tag #mealprepster or @mealprepster for a chance to get featured! 📸 via: @caligirlgetsfit https://ift.tt/2KM5Lh1

#mealprep #mealprepster #mealplan #foodprep #foodprepping #mealprepping #foodporn #mealporn #fitnessp

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khonaphillip · 3 years ago

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Skinny people can not put on weight since they commonly miss those points

Being undernourished is not healthy, and if you are underweight, gaining weight should be your leading concern. Regrettably, I recognize what it resembles to be slim (I'm 5' 5" as well as evaluate regarding 105 lbs), however the good news for individuals in my circumstance is that I likewise know just how to gain weight quick naturally.

If you want to find out the best method on the planet to lastly place some much-needed muscular tissue mass on your body, after that you need to read this short article completely.

A) Why several slim people can not gain weight?

There is no need to birthed you with scientific information, yet I will claim that there is a strong scientific consensus on what causes weight gain.

Generally, if you consume much more calories than your body burns, you gain weight (and also alternatively, if you consume less than your body burns, you lose weight).

That's it. It's as simple as that.

So why do so lots of slim individuals have so much difficulty putting on weight? Most of us understand they attempt their ideal: most of them consume alcohol protein shakes and take steroids and other supplements consistently as well as yet in some way still can not put on muscle mass. Why is this taking place?

2 reasons:

1) Eating too little food-- For some odd reason that just slim individuals understand, they appear to think that if they consume more than definitely necessary, they will put on weight. This is just ridiculous as well as scientifically incorrect: if you do not eat enough, your body does not have the nutrients it needs to obtain muscle mass and also hence delays or merely refuses to grow bigger.

2) Eating incorrect foods-- Even though some health and fitness masters claim that there are no bad foods, this is just not real. If you want to gain weight rapid naturally, you need to eat the ideal foods. Otherwise, every one of your initiatives in the fitness center will be thrown away. Muscular tissue development can just happen when your muscular tissues obtain adequate healthy protein. As an example, if you consume alcohol a protein shake however after that continue to consume doughnuts or French fries afterward, forget obtaining muscle mass.

You see, skinny people are not genetically inferior to those who are normally muscular. They just do not have understanding of just how to grow muscle mass the all-natural way. That's all it is. Thankfully for you, now that you recognize what to do specifically, you will be able to put on weight much faster than other skinny people.

B) How lots of calories should I consume?

As I have currently stated, if your goal is to put on weight fast, you require to eat even more calories than your body burns daily. Precisely just how much this number depends on a wide variety of variables which are too detailed for this article so I will not trouble reviewing them right now. Although it might appear made complex at first glimpse, rest assured that with just a little bit of technique, you will have the ability to determine your perfect caloric consumption in simply a few minutes.

All you require is the following equation:

Your body weight (in lbs) x 16 = the number of calories your body requires per day to preserve its current weight.

To gain weight, eat around this number of calories daily (normally +20%). As an example, if your BMR is 2000, consuming 2500 calories ought to make you put on weight at a slow but steady rate.

Keep in mind that every person's metabolic rate works at various speeds so it's difficult for me to give you an exact caloric intake since possibly yours burns 1000 or 2000 greater than mine (or vice versa). For that reason, I'm just giving you with instructions on how much food you ought to eat to put on weight, not a specific quantity of calories.

C) What should I consume?

The appropriate response to that question is "all-natural entire foods" which are mainly composed of proteins and carbs. Forget eating gum tissue and also other rubbish supplements marketed in advertisements on television: you can get all the nutrients your body needs from genuine food. Please note though that this does not mean you can go binge eating everything in sight because opportunities are it's full of chemicals and also other dangerous components which will just make you sick.

But what concerning protein trembles, pre-workout beverages, as well as various other supplements? As high as I appreciate that they might aid me bulk up quickly, they still do more damage than good when consumed by someone that is truly skinny. The factor is that these supplements are generally made to increase performance. Since you probably aren't a professional athlete, your body will certainly need to function much more difficult to refine all this scrap than it would certainly if you just consumed genuine food.

For that reason, I very advise eating natural foods as much as possible to maximize muscle mass development rather than throwing away money on supplements that will certainly do nothing for your slim self.

D) How should I lift weights?

You might have discovered that this article does not talk about the actual workout regimen. That's because regimens are overvalued as well as everything else but the most important element when attempting to put on weight quick naturally. Prior to also thinking about transforming your workout timetable, eat at least 20% more calories than normal (and no lower than your BMR).

In other words, follow the "bare minimum" regulation: maintain your exercise routine as it is and simply boost your food consumption a little. By doing this you will at the very least make sure that you will be able to lift weights correctly due to the fact that otherwise, opportunities are you won't have sufficient energy left for this task.

After following these steps, the following step is basic: begin lifting weights 3 times weekly on non-consecutive days (e.g., Tuesday, Thursday, Saturday). Do exercises that work all the significant muscles in your body such as squats, deadlifts, bench press, curls, and so on. If you don't recognize what they suggest by now after that I'm sorry however there's absolutely nothing more I can do for you!

If you're just beginning, maintain your workouts at about 45 minutes, and don't hurry points. Don't forget to warm up effectively before lifting anything heavy!

You will most likely gain weight quite rapidly initially but it gets considerably harder as time goes on so if you aren't putting on weight after a few weeks after that something might be incorrect with either your workout or eating schedule (or both). Yet don't worry: that indicates that you're working in the direction of developing a body that is more aesthetically pleasing and also practical at the same time. It may not happen over night however sluggish as well as steady wins the race, keep in mind?

And obviously, never ever lift while putting on saggy clothes: use garments which fit snugly around the muscular tissues you work while training. You can obtain wonderful clothes online.

E) How can I bulk up much faster?

In case you need to gain weight also faster, there's a couple of things that you can do:

1) Train more often:

If you educate your muscles less than 3 times a week then it will be difficult for them to expand as quickly as they potentially could. Train every muscular tissue group at least twice weekly to see to it all of them are expanding just as.

2) Take healthy protein supplements:

Protein powders and comparable products are pricey yet they truly do aid accelerate the process of gaining weight by offering your body with added energy which it can use to grow its muscles quicker. To put it simply, simply replace one dish a day with a healthy protein shake and also you will certainly be surprised by how promptly your muscular tissues grow.

3) Lift heavy:

Don't simply concentrate on the amount of weight you're raising however likewise where it is in relation to your body. Try to lift as high as possible without hurting yourself as well as constantly maintain your back straight while doing workouts such as squats and also deadlifts.

4) Sleep a lot more:

Ideally, you wish to rest for regarding 8 hrs per night but if that's not feasible, at least attempt to obtain 7 hrs of sleep every evening to ensure that your body has sufficient time to recover from all the problems caused by training (and also growing). There are several ways of enhancing your resting pattern such as staying clear of caffeine prior to bedtime or simply setting up some relaxing ambiance (e.g., dimmed lights, some positive songs) to make the process of drifting off much easier.

5) Supplement usage

You can also try taking supplements such as creatine, however usually, they're overvalued as well as mostly useless (as well as pricey). Plus, there are much better sources of creatine than powder (e.g., red meat).

6) More is not constantly better:

You do not require to do unlimited reps or adhere to an exceptionally intense exercise routine in order to expand your muscles quick since doing so will only hinder your progression by causing tiredness and also stressing your body excessive. Don't hesitate of rest days! Nonetheless, if you haven't obtained any type of weight for weeks after that it's time you change points around a little bit by increasing the intensity of your exercises.

F) Conclusion

So there you have it: your overview to building muscle mass. I absolutely hope that this article will certainly be of use (especially the novice area) which it will certainly assist you get started with your long trip towards a better-looking, stronger, as well as healthier body.

Good luck!

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allcalculator · 2 years ago

Text

Count your calorie before you eat with our Calorie calculator

may have unfavorable effects on some people. First of all, every person has a unique body. The number of calories we burn daily can vary based on our diet, metabolism, and general gut health. Drifting from being a heavy eater to a light eater and vice versa can result in serious side effects.

What is the solution?

People who are weight conscious have to work on food quality over quantity as it is one of the safest ways to reduce weight. Counting calories may also increase your risk of developing an eating disorder like bulimia nervosa, binge eating, or anorexia.

How many calories should be taken each day?

Men and women should each take at least 1,500 calories daily, with women needing at least 1,200. Women should strive to consume roughly 2,000 calories per day, while males should aim for 2,500 calories per day and our calorie calculator follows this basic concept.

Does the Calorie calculator work?

There is this popular belief that counting calories is an outdated trend that could be more effective and frequently makes people gain more weight than before. Though we cannot say it is completely false, this has some points to be made up.

Your body disassembles the food you ingest into smaller parts during digestion. These components are possible by constructing your own tissues and giving your body the energy it requires to meet its immediate demands. This energy is utilized for the functioning of our internal organs.

Your Basal Metabolic Rate is the energy necessary to support these processes (BMR). Because it refers to the calories your body burns at rest to maintain basic survival, this is commonly referred to as your Resting Metabolic Rate" (RMR). A significant amount of your daily energy needs are made up of (or RMR), and the rest is stored as fat.

Your body will use some calories to assist digestion and food metabolization. This phenomenon is referred to as the Thermic Effect of Food (TEF), and it depends on the foods you consume.

The remaining calories you consume through food fuel your exercise. This includes both your regular activities and your exercise. As a result, depending on the individual and the day of the week, the total number of calories required to cover this category might vary significantly.

How to have control over your appetite?

By default, low-carb diets are heavier in protein and fat, which can help you feel more satisfied. As a result, those following low-carb diets may feel less appetite which results in less calorie intake each day. Additionally, protein requires more energy to digest than carbohydrates and fat, which can, at least partially, help create the energy deficit necessary for weight loss.

And with allcalculator.net the has been designed keeping this in mind and provides accurate results based on how you want to gain, lose, or manage weight.

Just using a allcalculator.net calorie calculator does not guarantee or fulfill your result. Still, one must keep a journal of how much food one takes based on the measurement for which you can use cups, teaspoons, tablespoons, and glasses for easy recording.

Finally, it's important to note that counting calories only enables you to assess your diet in terms of amount. It doesn't really say much about how well you eat. So it's crucial to avoid choosing foods purely based on their caloric content. Instead, be sure to take into account their vitamin and mineral composition additionally.

You can achieve this by consuming a diet rich in unprocessed, whole foods such as fruits, vegetables, whole grains, lean proteins, nuts, seeds, and legumes.

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thihongblogsharing · 3 years ago

Text

Skinny people need to not skip those directions as well as guideline

Being undernourished is not healthy and balanced, as well as if you are undernourished, gaining weight should be your leading priority. However, I understand what it is like to be skinny (I'm 5' 5" as well as weigh concerning 105 pounds), yet the bright side for individuals in my circumstance is that I also recognize just how to put on weight quick naturally.

If you want to learn the best method on the planet to lastly place some much-needed muscular tissue mass on your body, after that you ought to read this short article completely.

A) Why lots of slim people can not put on weight?

There is no demand to bore you with scientific details, yet I will certainly state that there is a solid scientific consensus on what creates weight gain.

Basically, if you consume more calories than your body burns, you put on weight (and also on the other hand, if you consume less than your body burns, you lose weight).

That's it. It's as basic as that.

So why do so numerous slim people have a lot difficulty putting on weight? All of us know they try their best: most of them drink protein trembles and also take steroids as well as various other supplements religiously as well as yet somehow still can not place on muscle mass. Why is this happening?

2 factors:

1) Eating inadequate food-- For some weird reason that just slim people recognize, they seem to believe that if they eat more than absolutely required, they will certainly gain weight. This is just ridiculous as well as medically incorrect: if you do not eat sufficient, your body does not have the nutrients it requires to acquire muscle mass as well as thus stalls or just declines to expand bigger.

2) Eating incorrect foods-- Even though some physical fitness gurus assert that there are no negative foods, this is merely not real. If you wish to gain weight quick normally, you require to eat the appropriate foods. Otherwise, all of your efforts in the gym will be squandered. Muscular tissue growth can only occur when your muscles get enough protein. For instance, if you consume alcohol a protein shake yet after that proceed to eat doughnuts or French fries afterward, forget about gaining muscle mass.

You see, slim individuals are not genetically substandard to those that are naturally muscular. They merely lack expertise of just how to grow muscle mass the natural method. That's all it is. Fortunately for you, now that you know what to do exactly, you will certainly be able to put on weight much faster than other slim people.

B) How numerous calories should I consume?

As I have already discussed, if your goal is to put on weight fast, you need to consume even more calories than your body burns on a daily basis. Specifically just how much this number depends upon a wide range of variables which are as well described for this short article so I will not trouble reviewing them today. Although it may appear complicated at first glimpse, felt confident that with simply a little bit of practice, you will certainly be able to determine your perfect calorie consumption in just a couple of mins.

All you require is the following equation:

Your body weight (in pounds) x 16 = the number of calories your body needs each day to maintain its present weight.

To put on weight, consume around this number of calories every day (normally +20%). For instance, if your BMR is 2000, eating 2500 calories should make you put on weight at a slow-moving yet stable speed.

Remember that everybody's metabolic rate works at various speeds so it's impossible for me to give you an exact calorie intake due to the fact that possibly yours burns 1000 or 2000 more than mine (or vice versa). For that reason, I'm only supplying you with directions on just how much food you need to consume to put on weight, not an exact quantity of calories.

C) What should I consume?

The right solution to that question is "natural whole foods" which are primarily composed of proteins and carbs. Forget chewing periodontal and other rubbish supplements sold in advertisements on TV: you can obtain all the nutrients your body needs from real food. Please note though that this does not indicate you can go binge eating every little thing in sight due to the fact that possibilities are it's full of chemicals and also other unsafe ingredients which will just make you ill.

But what regarding protein trembles, pre-workout drinks, and other supplements? As high as I appreciate that they could help me bulk up rapidly, they still do even more harm than great when consumed by someone who is truly slim. The factor is that these supplements are generally made to increase performance. Considering that you possibly aren't a professional athlete, your body will need to function a lot harder to process all this scrap than it would certainly if you simply consumed actual food.

For that reason, I highly recommend consuming healthy foods as high as feasible to enhance muscular tissue growth instead of losing cash on supplements that will certainly not do anything for your skinny self.

D) How should I raise weights?

You might have seen that this article does not review the actual exercise regimen. That's due to the fact that routines are overrated and everything else yet the most crucial aspect when attempting to put on weight quick normally. Before even considering altering your workout timetable, eat at least 20% more calories than usual (and no less than your BMR).

In other words, adhere to the "bare minimum" rule: maintain your exercise routine as it is and also simply enhance your food intake a little bit. By doing this you will certainly a minimum of ensure that you will certainly have the ability to raise weights properly due to the fact that otherwise, possibilities are you will not have sufficient power left for this task.

After adhering to these actions, the following step is basic: begin lifting weights 3 times each week on non-consecutive days (e.g., Tuesday, Thursday, Saturday). Perform exercises that function all the significant muscles in your body such as squats, deadlifts, bench press, swirls, etc. If you don't recognize what they suggest by now after that I'm sorry however there's absolutely nothing even more I can do for you!

If you're simply starting, maintain your workouts at concerning 45 minutes, and do not rush points. Do not fail to remember to heat up properly before lifting anything hefty!

You will most likely gain weight pretty rapidly in the beginning but it obtains progressively harder as time goes on so if you aren't putting on weight after a couple of weeks after that something may be incorrect with either your workout or consuming timetable (or both). Yet do not stress: that implies that you're functioning towards developing a body that is much more aesthetically pleasing as well as functional at the same time. It may not happen overnight yet sluggish and also stable wins the race, remember?

And naturally, never lift while wearing droopy garments: wear garments which fit tightly around the muscle mass you work while training. You can obtain excellent clothes online.

E) How can I bulk up much faster?

In case you require to gain weight also faster, there's a few points that you can do:

1) Train more frequently:

If you educate your muscular tissues less than 3 times a week after that it will certainly be difficult for them to grow as quickly as they potentially could. Train every muscle team at least twice per week to make sure all of them are expanding just as.

2) Take protein supplements:

Protein powders as well as comparable items are pricey however they truly do assist speed up the process of putting on weight by supplying your body with additional energy which it can use to grow its muscular tissues much faster. Simply put, just replace one meal a day with a protein shake and you will be amazed by how swiftly your muscles expand.

3) Lift heavy:

Don't simply focus on the quantity of weight you're lifting but additionally where it is in connection to your body. Attempt to raise as long as possible without hurting on your own and always maintain your back directly while doing exercises such as squats and deadlifts.

4) Sleep much more:

Ideally, you want to rest for regarding 8 hrs per night however if that's not feasible, at the very least try to get 7 hrs of sleep every night to ensure that your body has sufficient time to recoup from all the problems triggered by training (and growing). There are numerous ways of boosting your resting pattern such as staying clear of high levels of caffeine before bedtime or merely establishing some relaxing setting (e.g., lowered lights, some enjoyable music) to make the procedure of drifting off easier.

5) Supplement usage

You can additionally try taking supplements such as creatine, however normally, they're exaggerated as well as mainly pointless (and expensive). And also, there are much better sources of creatine than powder (e.g., red meat).

6) More is not always much better:

You do not need to do endless reps or comply with a very extreme workout routine in order to grow your muscle mass quick since doing so will just prevent your progression by creating exhaustion and straining your body way too much. Do not hesitate of day of rest! Nevertheless, if you haven't obtained any weight for weeks then it's time you alter things around a little by boosting the strength of your exercises.

F) Final thought

So there you have it: your overview to developing muscle mass. I genuinely really hope that this short article will serve (especially the newbie section) which it will certainly help you begin with your lengthy trip in the direction of a better-looking, more powerful, and also much healthier body.

Best of luck!

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amin1994-blog1 · 4 years ago

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Weight loss will not succeed without fitness training!

Most of us want to lose weight, but there is no limit to what can be done to reduce weight. What we do We offer you rules for reducing weight, which you can find in the following article. How can you lose weight? What should your exercise and lifestyle program include in order to obtain the best results? In the beginning, it is important to understand that the process of losing weight is a complex process, and in order to succeed there are no magic solutions, but there are solutions that will guarantee you the maximum success when combined together.

Is there a local weight loss?

A common question among trainees is: “How can I lighten the stomach?” Or “How do I lighten the thighs?” To be clear, there is no such thing as “topical weight loss”.

Fat cannot be removed from a specific area! Abdominal exercises will not “loosen” the abdomen! It will strengthen your abdominal muscles, but as long as layers of fat are above them, they will remain even if you focus on abdominal exercises. How to reduce weight?

How can get rid of excess body fat and refine it? Although the process of losing weight is complex, it is about one variable that decides whether or not we lose weight. What is this variable?

Balancing daily calories, it is very simple, we enter energy into our body through food, and we excrete energy through physical activity, and this is what helps maintain the body:

When the amount of energy we put in is greater than that we take out (the calorie balance is positive) our weight increases.

When the amount of energy we enter is smaller than that which we expend (caloric balance is negative), we lose weight.

When the amount of consumption and burning is equal (calorie balance) we will definitely maintain the same weight.

This is not a big secret, the question here is not only how do we convert this balance from positive to negative, but how do we cause it to be negative so that most of what the body loses is fat, not muscle?

Here are 4 golden rules that when used together, you are on the right track to losing weight: 1- Proper nutrition, not severe diet One aspect of the scale concerns only your food. Many start with dieting, cutting back on food intake, sticking out for two weeks or a month, and then returning to their previous eating and weight habits, often with an increase.

So it is not in vain that doctors, trainers and nutritionists talk about proper nutrition that adopts healthy daily habits, which is adjusted by a qualified nutritionist, this is a critical stage for success.

Many believe that what they eat does not matter as much as they are training, and vice versa, when you train the more important it is what you eat to provide the body with the important nutrients for training and weight loss.

There is no need for a specific diet for athletes, but it is essential to maintain proper nutrition throughout the day.

Now, you played correctly with this card and one side of the scale is already at the right level. Physical fitness and activity exercises To get in the process also to change your body composition, you have three additional trump cards. Once you use these cards too, victory will be upon you. Without it it is not possible to reach the goal.

These are the types of exercises that are necessary:

The first type: aerobic exercises

Aerobic training to strengthen the heart-lung system, through training that stimulates a large number of body parts, or the whole body, such as: walking, running, cycling, swimming, climbing stairs, rowing, etc. Many people who train for the purpose of losing weight focus on these exercises. In aerobic exercise, we burn a large number of calories, and this is necessary to lose weight, but it is not enough.

Type 2: strength training It is training to strengthen muscles by working against a resistance device, such as: weight lifting, strength devices, body weight resistance, against a trainer’s weight, and other aids.

A common mistake some trainees have is that when they hear about weightlifting training, they immediately hold back, because:

Fear of training complexities, the importance of accurate implementation, and the need for good mentoring.

The myth is that strength training is for those who want to develop their muscles.

Fear of training complexities, the importance of accurate implementation, and the need for good mentoring.

The myth is that strength training is for those who want to develop their muscles.

What they do not know is that the change in body shape and appearance is only achieved by combining strength training, which helps to raise the body’s metabolism (BMR). In order for the body to stay alive, it consumes energy, and burns calories constantly, even while sleeping or sitting, and when you continue strength training and increase muscle mass, the body burns more calories.

An additional effect on weight reduction is related to the training itself, and in strength training many calories are burned, and in correct strength training, even more calories can be burned than aerobic training.

The third type: daily activities

Daily inactivity is another cause of obesity in our time, whether in children or adults. The development of technology relieves the body of everything it needed to strive for in the past:

In order to eat, people used to go out for hunting, today we open the refrigerator and put the food in the microwave.

Automobile elevators certainly do not contribute positively to this area.

Devices like televisions, computers, etc. have become smaller over the years, while we have grown in size.

Any activity that we add to our daily activities, even if it is short, increases our caloric intake. So you must: Take the stairs instead of using the elevator.

Walk up on the moving elevator.

Parking the car in a remote location.

Remember to move even during the workday. You will gain a lot of calories burned almost without realizing it, or without devoting much time to it.

A sport without feeding?

In addition to people who continue to exercise without commitment to proper nutrition, there are those who believe that by maintaining only nutrition without exercising, they will succeed in reducing weight.

It might happen that they lose a few kilos, but it is a fake weight loss. When focusing only on diet without exercising:

The body’s metabolism decreases, which causes fewer calories to burn.

The body becomes relaxed and “flabby”.

The decrease in fat is less.

Symptoms such as excessive nervousness and depression may appear.

Now you know exactly what the real weight loss process is, and what you need to do to achieve it. The best results will be achieved by combining these 4 winning cards.

By doing so, you will achieve weight reduction, health, and also a significant improvement in quality of life and personal feeling. So when will you start? Urgent good righteousness.

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tuesday6econlive · 4 years ago

Text

What does health have to do with economics?

What does health have to do with economics? Due to the massive decrease in time spent out in public, places of entertainment and dining are suffering monetarily while social media has compensated. However, health has taken a backseat while consumers have undergone a huge change in daily habits. Not only does food and entertainment make up almost $2 trillion of the U.S. GDP, but these topics also provide multiple examples of how the economy works in everyday life regarding health.

1. Opportunity Cost

FOOD: Deciding whether or not to follow a relatively healthy diet or carefree one directly connects to economics as a whole. As consumers of various food products, it is up to us to make rational decisions about what we choose to put into our bodies. Recognizing that making rational decisions comes with an evaluation of the opportunity cost of choosing healthy or junk foods. Consider the scenario of waking up at 8:30 am and after brushing your teeth your stomach starts to growl. Your first instinct would be to head towards the kitchen and look for something to eat in the fridge. You are stuck between heating up a generic frozen breakfast sandwich…or you can pick up a healthy egg and bacon meal from a diner 5 miles away. The opportunity cost of choosing the unhealthier meal at home is represented by the healthy, nutritious food you could consume by choosing a healthy egg and bacon meal. However, choosing to have the frozen breakfast sandwich at home would be the safer and convenient option during the pandemic. The opportunity cost of choosing the healthier egg and bacon meal from a diner is the amount of time and money used to go to the diner and grab the meal. Along with the time and money used, you might be risking your health during the pandemic by going out in a public place. This is an ironic situation as even though the frozen sandwich at home is unhealthier than the egg and bacon meal at the diner, the frozen sandwich still might be safer and better for our health due to the pandemic.

Due to choosing the safer option and not buying the meal from the diner, the demand for meals from the diner decreases while the supply remains the same. This is how diners might be experiencing a loss.

ENTERTAINMENT: Similar to the food example above, deciding whether or not to use social media/streaming service or public facilities like fitness centers/parks connects to economics as a whole. Therefore, it is up to consumers of these services again to decide how to use entertainment, especially when they directly affect our health. These decisions come with the consideration of opportunity cost when choosing to sit at home and use online services, or using physical activity facilities. Now imagine, one evening you are relaxing on your couch, and you need something to do. You are conflicted between using Instagram and YouTube, or going to the gym. The opportunity cost of choosing to stay relaxed with Instagram and YouTube is the fitness that is lost by not performing an outdoor physical activity and damaging your eyes through excessive screen time. However, choosing to use online services at home would be the safer and more convenient option since the public wants to avoid transmission of the virus. Vice versa, the opportunity cost of choosing to go outdoors is risking your health by going to a public area during the pandemic, and the time and money spent by exercising in these fitness centers. This is yet again an ironic situation because despite staying at home and using social media/online streaming services is potentially physically and mentally unhealthier than going outdoors and using physical activity facilities, staying at home still might be safer and healthier due to the pandemic.

Due to choosing the safer options of using social media or online streaming services more than ever, their demand has increased. People want more and more content to release, which has effectively caused supply to increase. Thus, more features on social media, shows and movies, and songs have been released on multiple streaming platforms. Through these increases in demand and supply, a correlation can be seen in rising popularity and profits.

2. Brand Names & Advertising

FOOD: Using a similar example, let’s say before picking up a sandwich, you saw an ad for Subway using the NFL athlete Rob Gronkowski. After watching the ad, you go to the store to pick up groceries for the week and have the choice of purchasing a healthier, cheaper deli sandwich, or the same Subway sandwich you saw in the ad. Even though you make rational decisions, you’re more familiar with the Subway sandwich since you have watched a commercial with an athlete you are familiar with, and you end up making the irrational decision of buying the Subway sammie. Brand names and advertisements not only promote products in an almost perfectly competitive market of lower quality but generic brands get pushed to the side as a rational consumer makes irrational decisions due to these ads/brand names.

ENTERTAINMENT: Fitness streaming services are the same way; suppose a big brand name like Peloton uses a professional athlete like Serena Williams in an advertisement about how successful the service is for getting people in shape. Another fitness program though that is less popular than Peloton has more successful statistics of people losing weight and doesn’t create any commercials. As a consumer who wants to improve physical health, you have the choice to purchase either Peloton or the smaller service. Due to the fact that Peloton had a major athlete endorsing their service even though the major athlete that endorses Peloton may not use their service, consumers may feel more inclined to choose Peloton over the smaller service. The same principle applies as the smaller service would be the rational option as it is more successful with helping people burn calories, but it’s overshadowed and unchosen by the irrational choice of Peloton due to its name and advertising.

3. Oligopolies

FOOD: One of the more eye-opening facts about health in the U.S. is that the market for food products is dominated by a small number of firms. Major companies hold a significant amount of ownership of other smaller companies that would normally operate on their own. The acquisition of companies within the food industry would typically not have any adverse effect on consumers; however, such changes with the pandemic have altered the health of consumers. Due to the dominant control of the industry, consumers are limited to select items and often encounter fewer healthy options. This is because companies like Mondelez and Kellogg’s assign prices that the consumer would have no other choice but to buy.

ENTERTAINMENT: Social media is another factor affecting health due to its oligopolistic market. Our increase in daily exposure to social media is due to its increase in accessibility, which has effectively shifted our attention span to a surprising 7 seconds. The limited amount of competitors in the market makes it easy for consumers to switch from one app to the next in an endless cycle of consumption. The human brain craves stimulation and the current social media platforms take complete advantage of that, especially now that consumers are stuck in quarantine. Take Instagram for example, the implementation of reels and quick stories have seen an increase in viewership as it links to other apps within the market such as TikTok and Snapchat.

On the other hand, the presence of consolidated entertainment firms makes it relatively easier to improve the health decisions for the consumer. This is seen in the rise of fitness influencers to promote their own workout routines and other informational guides. Personally, we have seen a change in the various fitness videos seen in our own feeds that have enabled a concern to maintain our physical health during covid. In the world of economics and the pandemic, oligopolies within the social media and food industry change the way we ultimately decide on how we consume these types of data.

Conclusion

Overall, food and entertainment demonstrate a vast array of economic concepts in daily life choices in relation to our health. Even though the food industry has been suffering with major loss during the pandemic, entertainment services have been dealing with an opposite reaction of major growth. The average consumer may not know these details or the processes of economics in play, however, as an economist, it’s crucial to understand both the minds of producers and consumers. Especially in the industries of food and entertainment, this analysis will not only help companies, governments, and the public become more economically efficient but it’ll allow global health to be taken into account with economic decisions as well.

Work Cited

Image Links:

https://tastesbetterfromscratch.com/freezer-breakfast-sandwiches/

https://www.dietdoctor.com/recipes/classic-bacon-and-eggs

https://www.pinterest.com/pin/15058979979756862/

https://www.reddit.com/r/okbuddycapitalist/comments/h16gxu/milton_fraudman_amirite/

https://www.oxfamamerica.org/explore/stories/these-10-companies-make-a-lot-of-the-food-we-buy-heres-how-we-made-them-better/

Information Sources:

https://www.oxfamamerica.org/explore/stories/these-10-companies-make-a-lot-of-the-food-we-buy-heres-how-we-made-them-better/

https://www.nytimes.com/interactive/2020/04/07/technology/coronavirus-internet-use.html

Brett Hartman, ID# 10997720

Dylan Macias-Alvidrez, ID# 16577760

Viraj Vijaywargiya, ID# 25469141

Hudson Auerbach, ID# 58656615

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ketoeasyrecipes · 4 years ago

Link

simple meal plan to lose weight

Looking for Simple Meal Plan to Lose Weight?

Alright, well it’s safe to say that you won’t find any of these recipes on any diet or weight loss program you’ve ever tried before. Life is short! and I believe that just because you’re trying to lose weight, that doesn’t mean you shouldn’t be able have a little fun. But what if I told you that you can “have your cake and eat it too”? What if there was a little secret that actually allows you to eat naughty-food and not gain a single ounce of fat, or undo all of the hard work that you have put in along the way.... Well there is, BUT you have to make me (and yourself) a little promise, OK? I’ll give you these undercover “cheat-secrets” but you have to promise that you don’t take advantage of it. This little trick that I use with my in-studio clients only works if you use it sparingly and with precision. Use it too much and your body will get “wise” to what you’re doing and it will lose its magic.

Deal?

Alright let’ s get into it!

How to“Use”the Simple Meal Plan to Lose Weight?

STEP 1

PLAN THECHEAT DAY

Before using any of these recipes I want you to wait at least 10 days. This way you will have about a week and a half of resetting your hormones and upping your ability to manage carbs and sugars more efficiently. Also, your 4th weight management hormone “leptin” will be asking for a high-caloric dose to speed up your metabolism and fat burning capabilities. This is key in plateau prevention and energy balance.

STEP 2

PREP YOURMETABOLISM

On the day that you plan to indulge in any of these recipes or have any sort of cheat, you must create an environment that is ready for the extra calories plus the potential excess carbs and sugar. There’s no specific rule here for exactly what to do with this step, but the bottom line is: Just keep it light leading up to the cheat. Maybe opt for one of the smoothies for breakfast and have a salad-based meal for lunch and then “go nuts” for dinner (vice versa if you’re having a breakfast cheat). Depending on what Phase you are in (Launch or Ignite), you have either one or two meals with “power-carbs” in them; a good idea here would be to sub in some extra veggies (angel carbs) for the starchier, Power Carbs. This will help with “making room” for the extra cheat meal carbs plus the extra fiber will prime an insulinsensitive environment. If the cheat meal pops up unexpectedly or you fall-off-track one day, just use this idea on the day that follows the cheat. This will help your body counteract all of the sugars and extra calories ingested on the previous day.

STEP 3

THE PRE(OR POST)CHEAT DRINK

This is a little drink that I use sparingly when I know I’m going out for a big meal or a couple drinks. It works unbelievably well and actually programs your metabolism to use any of the “less than healthy” calories for good instead of evil. I’ll warn you, I do get some complaints that this little concoction doesn’t taste too great, but the meal that follows tastes even better knowing that all those calories are going to work for you, instead of landing on your tummy.

Here are the ingredients and of course, the corresponding reasons as to why they’re in there.

¼ TSP Cinnamon Create an insulin sensitive environment.

¼ TSP Ginger Aids in digestion and help “eliminate” any of the leftover nasties the next day.

2 TSP Lemon Juice Provides an anti-inflammatory response and prevents a slowdown in your fat loss hormones

2 TSP Apple Cider Vinegar Triggers immediate use of stored fat for energy

1 OR MORE cups of water I personally use even less than this just to get it over and done with in a gulp or two :)

STEP 4

EXERCISE

Although this step is optional, I always recommend burning off a couple extra calories on the day of, or day after the cheat. This is kind of a no-brainer but trust me, every bite of that cheat meal will taste better knowing that you “made-room” for the extra calories. Either perform one of the “Movement-Sequencing” workouts from Accelerator, go for a brisk walk, bum around in the garden for an hour – Whatever, just do whatever you need to do to burn a couple extra cals before you dig in. Finally, the closer you get this activity in prior to the meal, the more likely the cheat meal calories will be soaked up by your muscles to use as energy the next day. It may seem like a lot, but as I’ve mentioned a few times throughout, that meal is so much more satisfying and guilt-free knowing that every calorie of that cheat is being put to good use. And to be honest, using each and every one of these steps each time you cheat is going beyond the call of duty, but I like to make sure you’re always covered and have each and every tool you need at all times.

And that’s it. Alright, eat up!

simple meal plan to lose weight

1. Barbacoa Burritos

simple meal plan to lose weight

INGREDIENTS

1 dried guajillo pepper

½ teaspoon whole cumin seeds

¼ teaspoon whole cloves

1 pinch “allspice”

1½ tablespoons dried Mexican oregano

1 sprig fresh thyme

1 clove garlic,

¼ cup chopped onion

2 tablespoons apple cider vinegar

6 to 8 ounces beef (sirloin or roast cuts are best)

Salt and pepper

1 flour tortilla (gluten free if you want to keep it classy)

Beans, rice, or vegetables of your choice

Salsa, for serving

INSTRUCTIONS

Put the guajillo pepper in a bowl and pour hot water over it to cover. Set aside for 20 minutes.

Grind the cumin seeds, cloves, and allspice in a spice grinder. Drain the guajillo pepper, remove the stem and any seeds, and transfer to a blender along with the ground spices. Add the oregano, thyme, garlic, onion, and vinegar with a little water and puree to a paste.

Strain the mixture through a fine-mesh strainer.

Season the beef with salt and pepper. Rub all over with the spice paste and marinate for 4 hours, covered, in the refrigerator.

Preheat the oven to 325°F.

In a small roasting pan add the meat. Cover the pan tightly with foil and roast until the meat is fork tender, at least 1 hour, depending on the thickness. Shred the meat with a fork or pull apart with your hands.

Heat the flour tortilla and layer with the shredded meat and beans, rice, or vegetables of your choice. Roll up into a burrito and serve with salsa on the side.

NOTES

Also try this 18 Quick and Easy Dinner Recipes

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simple meal plan to lose weight

2. KFC™ Coleslaw

simple meal plan to lose weight

INGREDIENTS

8 cups finely chopped cabbage (about 1 head)

¼ cup shredded carrot (1 medium carrot)

2 tablespoons minced onion

1/3 cup granulated sugar

½ teaspoon salt

⅛ teaspoon pepper

¼ cup milk

½ cup mayonnaise

¼ cup buttermilk

1½ tablespoons white vinegar

2 ½ tablespoons lemon juice

INSTRUCTIONS

Be sure cabbage and carrots are chopped up into very fine pieces (about the size of rice).

Combine the sugar, salt, pepper, milk, mayonnaise, buttermilk, vinegar, and lemon juice in a large bowl and beat until smooth. 3. Add the cabbage, carrots, and onion, and mix well.

Cover and refrigerate for at least 2 hours before serving. Serves 10-12.

NOTES

Also try this 16 Delicious Fat-Burning Healthy Desserts Recipes

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simple meal plan to lose weight

3. Caesar Salad Dressing

simple meal plan to lose weight

INGREDIENTS

1 cup mayonnaise

¼ cup egg substitute

¼ cup grated parmesan cheese

2 tablespoons water

2 tablespoons olive oil

½ tablespoons lemon juice

1 tablespoon anchovy paste

2 cloves garlic, pressed

2 teaspoons sugar

½ teaspoon coarse ground pepper

¼ teaspoon salt

¼ teaspoon dried parsley flakes, crushed fine

INSTRUCTIONS

Combine all ingredients in a medium bowl.

Use an electric mixer to beat ingredients for about 1 minute. Alternatively, you may use a blender too.

Cover bowl and chill for several hours so that flavors can develop.

NOTES

Also try this 16 Quick and Easy Chicken Dinner Recipes

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simple meal plan to lose weight

4. Blackened Chicken Pasta

simple meal plan to lose weight

INGREDIENTS

Cajun Blackening Spice

¼ cup paprika

3 tablespoons garlic powder

2 tablespoons celery salt

1 tablespoon onion powder

1 tablespoon ground cumin

1 teaspoon cayenne pepper

1 teaspoon dried thyme

1 teaspoon chili powder

Chicken and Pasta Sauce

1 tablespoon olive oil

6 ounces boneless, skinless chicken breast, cut into bite-size pieces

1 cup sliced mushrooms

2 teaspoons Paul Prudhomme’s Poultry Magic

1 teaspoon minced garlic

1/3 cup diced Roma tomatoes, plus extra for garnish

¼ cup Alfredo sauce, homemade or store-bought

1 ½ cups heavy cream

1 ½ tablespoons grated Asiago cheese

For Serving

8 ounces linguine, cooked according to the package directions

1 teaspoon chopped fresh parsley

INSTRUCTIONS

Do ahead: Make the Cajun blackening spice by combining all the ingredients; store in a tightly covered container until ready to use. (This mix makes more than necessary for this recipe, so feel free to add some Louisiana heat to other dishes.)

Heat the oil in a skillet and sauté the chicken and mushrooms. Sprinkle with the Poultry Magic and cook the chicken all the way through. Add the garlic and diced tomatoes and sauté for another minute.

Lower the heat and add 2 teaspoons of the Cajun blackening spice, the Alfredo sauce, and the heavy cream. Stir well to combine the ingredients, then take the pan off the heat and add the Asiago cheese.

Portion the cooked linguine onto 2 warmed serving plates by using tongs and swirling and mounding the pasta onto each plate. Top with the chicken and sauce. Garnish with diced tomato and sprinkle with the chopped parsley.

NOTES

Also try this 19 Quick an Easy Dinner Recipes for Every Day of the Year

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simple meal plan to lose weight

5. Spicy Chicken Fillet Sandwich

simple meal plan to lose weight

INGREDIENTS

6-8 cups vegetable oil

1/3 cup Frank's Original Red-Hot Pepper Sauce

⅔ cup water

1 cup all-purpose flour

2 ½ teaspoons salt

4 teaspoons cayenne pepper

1 teaspoon coarse ground black pepper

1 teaspoon onion powder

½ teaspoon paprika

⅛ teaspoon garlic powder

4 chicken breast fillets

4 plain hamburger buns

8 teaspoons mayonnaise

4 lettuce leaves

4 tomato slices

INSTRUCTIONS

Preheat 6-8 cups of oil in a deep fryer to 350 degrees.

Combine the pepper sauce and water in a small bowl.

Combine the flour, salt, cayenne pepper, black pepper, onion powder, paprika and garlic powder in another shallow bowl.

Pound each of the chicken pieces with a mallet until about 3/8-inch thick. Trim each breast fillet if necessary, to help it fit on the bun.

Working with one fillet at a time, coat each piece with the flour, then dredge it in the diluted pepper sauce.

Coat the chicken once again in the flour mixture and set it aside until the rest of the chicken is breaded.

Fry the chicken fillets for 8-12 minutes or until they are light brown and crispy. Remove the chicken to a rack or to paper towels to drain.

As chicken is frying, prepare each sandwich by grilling the face of the hamburger buns on a hot skillet over medium heat. Spread about 2 teaspoons of mayonnaise on the face of each of the inverted top

buns.

Place a tomato slice onto the mayonnaise, then stack a leaf of lettuce on top of the tomato.

On each of the bottom buns, stack one piece of chicken.

Flip the top half of each sandwich onto the bottom half and serve hot.

NOTES

Also try this 18 Easy Keto Dinner Recipes You'll Want to Make ASAP

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simple meal plan to lose weight

6. Oreo Cookie Shake

simple meal plan to lose weight

INGREDIENTS

3 cups vanilla ice cream

1 ½ cups milk

8 Oreo cookies

Whipped cream, for topping

2 maraschino cherries, for garnish

INSTRUCTIONS

Mix the ice cream and milk in a blender and process until smooth.

Break up the cookies and add to the ice cream while the blender is running on low. Blend until the cookies are pureed—a few chunks are okay.

Pour the mixture into 2 chilled glasses and garnish with whipped cream and a cherry on top.

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simple meal plan to lose weight

7. Buffalo Blasts

simple meal plan to lose weight

INGREDIENTS

1 Cup Pulled Chicken Breast

12 Wonton Wrappers

¼ Cup Shredded Cheddar Cheese (Optional)

¼ Cup Crumbly Bleu Cheese (Optional)

1 Egg Beaten

½ Cup Flour

1 Tsp Garlic Powder

1 Tsp Cayenne Pepper

1 Tsp Black Pepper

1 Tsp Salt

Oil for frying

Buffalo Wing Sauce

⅔ Cup Franks Red Hot

1 Stick Unsalted Butter

1 Tbsp Worcestershire

¼ Tsp Garlic Powder

¼ Tsp Cayenne Pepper

INSTRUCTIONS

Make Buffalo Wing Sauce:

In a small pot, combine ingredients listed above and heat until butter is melted and ingredients are mixed thoroughly.

Make Pulled Chicken:

This method can be achieved by slow cooking (best method), pressure cooking, stove top simmer or microwave.

Stove top simmer involves a pan with some water on low heat for 1 hour and 30 minutes.

The microwave method involves a microwave save dish (glass dish) and submerged chicken in water. Cook on High for 10-12 minutes depending on the thickness of the chicken.

Once your chicken has been cooked thoroughly, I actually just use my hands to pull the chicken apart, very similar to how you pull string cheese.

Toss the chicken into a bowl and pour approximately ½ Cup of your buffalo wing sauce and mix the chicken into the sauce Season the chicken with salt & pepper.

Bread & Fry:

Fill each wonton with approximately 1 Tbsp of Pulled Chicken or whatever appears to fit nicely Add just a sprinkle of Shredded Cheddar Cheese or Crumbly Bleu... or both! Whatever you prefer. Wet your finger with water and seal up the wonton much like you would an envelope how you have to wet that sticky thing in order for it to seal... Same thing here.

Get a shallow pan with a ½ Cup of Flour, 1 Tsp Garlic

Powder, 1 Tsp Cayenne Pepper, 1 Tsp Black Pepper & 1

Tsp Salt and mix it all up

Beat an egg in a small bowl or shallow pan

Dip the sealed wonton into the egg mixture and then into the flour mixture. Repeat these 12 times

Get a frying pan or deep fryer with oil and set it to 365°F or medium heat. Fry each wonton until golden brown on both sides. This will take approximately 1-2 minutes.

Plate with garnish, celery stalks and a ramequin of bleu cheese dressing and the remaining buffalo wing sauce.

Eat it and take a nap.

NOTES

Also try this 14 Easy Dinner Recipes for a Family

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simple meal plan to lose weight

8. Canadian Cheese Soup

simple meal plan to lose weight

INGREDIENTS

8 tablespoons (1 stick) butter or margarine

1 cup finely diced carrots

½ cup finely diced onion

½ cup finely diced celery

2 to 3 tablespoons all-purpose flour

3 cups half-and-half

3 cups chicken broth

2 pounds Velveeta cheese, cut into cubes

Garnish

1 tablespoon minced fresh parsley

Diced tomatoes

Diced jalapeño pepper (Optional) Bacon Bits

INSTRUCTIONS

In a large saucepan, heat the butter and sauté the carrots, onion, and celery. Do not brown the vegetables; they should just be soft. Whisk in the flour and stir for a minute or two, then add the half-and-half and simmer over low heat. Don’t let the mixture boil, just let it simmer until it is thickened.

Gradually add the chicken broth, whisking the mixture to combine all the ingredients. The broth should be slightly thickened, like a cream soup. Let it simmer for about 10 minutes so the flour has a chance to cook.

Stir in the cheese, whisking constantly, until it is completely melted. Ladle the soup into warmed bowls, garnish with the parsley and, if you like, tomatoes, bacon bits and/or jalapeño.

NOTES

Also try this 19 Delicious Vegan Dinner Recipes

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simple meal plan to lose weight

9. Bonzai Burger

simple meal plan to lose weight

INGREDIENTS

1 pound lean ground beef

Salt and pepper to taste

1 cup teriyaki sauce, divided

4 slices sharp cheddar cheese

8 pineapple rings

8 tomato slices

1 cup shredded lettuce mayo

4 burger buns with sesame seeds

Teriyaki Sauce

½ cup soy sauce

2 tablespoons rice vinegar

1 tablespoon sesame oil

¼ cup brown sugar

1 tablespoon honey

¾ teaspoon ground ginger

1 teaspoon minced garlic

INSTRUCTIONS

For the homemade teriyaki sauce (use store bought if you like instead and skip a step) whisk all ingredients together in a small sauce pan. Stir constantly while bringing to a boil. Boil for 1-2 minutes. Reduce heat and transfer to a heat-safe bowl to rest until ready to use. on the grill). Cover the grill until cheese is melty (about 1-2 minutes).

In a medium bowl combine ground beef, salt and pepper to taste, and 1/3 cup teriyaki sauce. Mix well, then form into 4 equal sized patties.

Place pineapple slices and patties on a preheated grill rack. Grill patties over medium heat for 4-6 minutes on each side until cooked through to desired doneness.

When fully cooked, turn off the grill, transfer pineapples to a platter or serving tray, and place a slice of cheddar cheese on top of each burger patty (still on the grill). Cover the grill until cheese is melty (about 1-2 minutes).

Assemble burgers by spreading mayo on the insides of the burger burns. Top bottom half of bun with burger patty, teriyaki sauce, pineapple slices, tomatoes, and shredded lettuce. Serve warm.

NOTES

Also try this 19 Healthy Dinner Recipes Under 10 Minutes

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simple meal plan to lose weight

10. Georgia Chopped Pork

simple meal plan to lose weight

INGREDIENTS

4 large lean Pork Chops

¼ cup Peanut Butter

½ can Mushroom Soup

¼ cup Milk

1 teaspoon Worcestershire Sauce

1 teaspoon Salt

⅛ teaspoon Pepper

INSTRUCTIONS

Brown pork chops.

Pour off fat.

Top each chop with a thick slice of onion.

Mix peanut butter, mushroom soup, milk and seasonings.

Pour mixture over chops.

Cover and cook over low heat for 45 minutes.

Chop the pork chops and serve on buns with Famous Dave’s BBQ Sauce.

NOTES

Also try this 14 Delicious Healthy Recipes to Lose Weight

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simple meal plan to lose weight

11. Pad Thai

simple meal plan to lose weight

INGREDIENTS

Sauce:

½ cup low-fat coconut milk

6 tablespoons creamy peanut butter

4 tablespoons light soy sauce

4 tablespoons fresh squeezed lime juice

½ tablespoon rice wine vinegar

2 tablespoons brown sugar

2 teaspoons grated gingerroot

½ teaspoon red pepper flakes

Chicken Stir Fry:

½ tablespoon canola oil

½ tablespoon dark sesame oil

1-2 teaspoon curry powder (optional)

1 lb. chicken breast or (shrimp), cut up into bite size pieces

6-8 ounces frozen sugar snap peas

1 medium onion, chopped

2 garlic cloves, minced

¼ cup dry roasted peanuts, chopped (lightly salted) cilantro

½ lb. cooked noodles or ½ lb. cooked pasta

INSTRUCTIONS

Combine all sauce ingredients in a bowl; set aside.

Cook noodles or pasta; drain and set aside.

In a skillet over medium heat, cook chicken (or shrimp) and onions in canola and sesame oil. Halfway through cooking, add garlic to pan. When chicken is done, add sugar peas; stir to heat for 1-2 minutes.

Add sauce mixture and stir to coat chicken.

Little by little add cooked noodles or pasta; stir to coat.

Serve garnished with chopped peanuts and cilantro.

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simple meal plan to lose weight

12. Mama’s Meatloaf

simple meal plan to lose weight

INGREDIENTS

2 pounds ground beef

1 teaspoon salt

1 teaspoon garlic powder

½ teaspoon oregano

½ teaspoon thyme

½ teaspoon basil

¼ teaspoon cloves

1 teaspoon black pepper

1/3 cup parmesan

½ cup bread crumbs

½ cup tomato juice

2 eggs

⅔ cup milk

1 medium onion

½ cup of ketchup

INSTRUCTIONS

Preheat oven to 350 degrees. Mince the medium onion very finely. In a large bowl, knead the onion and dry ingredients into the beef. In a separate bowl, whisk together eggs, milk, and tomato juice. Add in the liquid a little bit at a time, mixing the meat with every addition of liquid. If your meat loaf feels too soft, you can always add in more bread crumbs.

Place a sheet of parchment paper on a 9 x 5 pan. Form the meat into a loaf shape on the top of the parchment paper. Spread a layer of ketchup on top of the meatloaf. Bake for 1 hour.

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simple meal plan to lose weight

13. Loaded Potato Skins

simple meal plan to lose weight

INGREDIENTS

4 Russet Potatoes

1 tbsp Olive Oil

Salt and Pepper to taste

1 tbsp melted Butter

¾ cup Shredded Cheddar Cheese

½ cup Chopped Crispy Fried Bacon

INSTRUCTIONS

Preheat oven to 425.

Line a baking sheet with aluminum foil.

Wash, scrub and dry potatoes.

Pierce each multiple time with a fork.

Rub with olive oil and season with salt and pepper.

Bake for 1 hour.

Allow to cool.

Preheat oven to 375.

Cut each potato lengthwise into thirds.

Reserve middle slice of each for something else.

Use a spoon to scoop out white middles of each remaining slice, leaving about ¼ thickness in each.

Brush potato skins with melted butter and bake for 25 minutes until crisp.

Sprinkle with cheese and bacon and return to oven until cheese is melted.

Serve with sour cream and sliced green onions.

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simple meal plan to lose weight

14. Signature Cheesecake

simple meal plan to lose weight

INGREDIENTS

Crust:

¼ cup finely chopped pecans

¼ cup finely chopped walnuts

¼ cup finely chopped almonds

¾ cup finely chopped vanilla wafers

2 tablespoons melted butter

Filling:

1 ½ lbs. cream cheese

1 1/3 cups sugar

5 large eggs

16 ounces sour cream

¼ cup flour

2 teaspoons vanilla extract

2 teaspoons lemon juice

INSTRUCTIONS

Crust Directions:

Mix all nuts and vanilla wafer crumbs with melted butter and press into a 9-inch buttered springform pan, trying to line the sides as much as possible about 1 ½ up the sides of the pan, set aside.

Cheesecake Directions:

All the filling ingredients should be at room temperature.

Beat the cream cheese until light and fluffy with an electric mixer set on low (keep the setting at low during the entire mixing process).

Add the sugar a little at a time and continue beating until creamy.

Add one egg at a time and beat after each egg.

Add flour, vanilla and lemon juice, mix well.

Add the sour cream and beat well.

Pour cream cheese mixture into the springform pan.

Place on the top rack in the middle of a 325-degree F preheated oven for one hour and 15 minutes.

When time is up turn oven off, prop open oven door and leave in oven for one hour.

Remove from oven and let cool then refrigerate for 24 hours.

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simple meal plan to lose weight

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executiveathletetrainingg-blog · 5 years ago

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EXECUTIVE ATHLETE TRAINING

HOME Wouldn't it be awesome if there was a "blueprint" that showed you how to manage your diet? A way to chart how and when and how frequently you should eat so that you can see your best results from your exercise program? As a personal trainer toronto downtown, I have worked with clients and used the results to develop a weight loss blueprint that works!

Here is your own custom tailored diet blueprint to help you kick start your metabolism; your body's fat burning machine. In this step-by-step process, you'll see how easy it is for you to easily start right NOW to help you to start looking and feeling great! Using the proven strategies that have helped hundreds of man/women in downtown Toronto achieve levels of fast fat loss and a level of fitness success they never thought possible!

I personally guarantee they will work for you too! You just have to put them into action. So let's get started!

THE DIET BLUEPRINT

On a piece of paper, draw a straight line across the page. At the left end of the line write what time you wake up and on the right end write down what time you go to bed.

Your line should look like this so far:

6am ____________________________________________________10pm

Next, break your timeline up into 3 hour sections like below.

6am_____/9am/_______/12pm/_______/3pm/______/6pm/_____10pm

Now, be honest with yourself; write down all of the foods you eat during the day; your meals, snacks, and beverages. Mark the place on your timeline to show when you ate and also write beneath the time the foods you ate or drank.

Then, use your "blueprint" to chart your daily activity by writing what you were doing during each 3 hour time period above your timeline.

The last and final step is to look at your timeline and see if you can see any trouble spots. I'm sure you will find a few... we all have them. See if you have any times during the day where you are not active yet eating too much, or vice versa, times when you may be fairly active yet not eating enough or anything.

The worst thing you could possibly do if your goal is to lose weight (I like to say INCINERATE FAT!), is to position your meals/snacks at the wrong places. Your body burns calories (energy) 24 hours a day so you need to feed it frequently... The key is to position the right amount of food (specifically calories) at the right time.

Using your custom-tailored blueprint and honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement. Now that you know where your trouble spots are now it's time to make some minor (hopefully) adjustments or changes. personal trainer near me, there are several benefits from using this diet blueprint; you will feel more energy all day long, you will be less likely to burn muscle tissue, more likely to burn excess body fat, and most importantly, you will be less likely to store any additional body fat!

Karie "The Fat Assassin" Hamilton is a Toronto Personal Trainer and Founder of The Fitness Girl, a downtown Toronto condo and home personal strength training company. Please visit my websitehttps://executiveathletetraining.com/ for information on our exclusive 3-in-1 Fast Fat Loss Formula to help women melt fat fast and build healthy fit bodies. ABOUT US Personal Trainer Toronto - Your New Year's Resolution Gift. January is almost over and already you begin to see people falling off the wagon with their workout routines. Five days a week is quickly turning into three and soon the average resolution setter will have long disappeared leaving the gym crowd-free once again.Many of these people are lacking one simple element of motivation. They don't have a strong enough reason WHY they want to lose the weight or get in shape. There is nothing to keep them going, there are no clearly defined benefits to continuing to go to the gym.Still need a personal trainer toronto downtown.Personal Trainers are a great motivating tool when it comes to staying on track. They not only keep you accountable but ensure that you are getting the most out of your workout.HERE ARE THE "TOP 10 REASONS FOR WORKING OUT WITH A PERSONAL TRAINER"1. An individualized fitness program designed specifically for you2. Strength Training3. Increase performance in the areas of strength, flexibility, endurance, posture, balance, coordination, and cardiovascular health and fitness4. Reach or maintain a healthy body weight5. Learn correct form and technique for cardiovascular and strength training6. Prepare for an event such as a wedding7. Relieve boredom from the same workout routine8. Learn new ways to improve your health9. Have fun with your workouts by training with a motivating and fun individual10. Reduce stress and anxietyWhen looking for a personal trainer, make sure they offer a free evaluation or consultation before you train with them because this is the best way to see if you like their training style.Stay strong with your New Year's resolution and get fit in 2020. Having a healthy and sexy body is the best gift you can give yourself. PRIVACY POLICY At strength training, accessible at https://executiveathletetraining.com/ one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by personal trainer toronto downtown and how we use it.If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us through email at [email protected] FilesPersonal training toronto downtown follows a standard procedure of using log files. These files log visitors when they visit websites. 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It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to and other sites on the internet. However, visitors may choose to decline the usehttps://executiveathletetraining.com// of DART cookies by visiting the Google ad and content network Privacy Policy at the followingSome advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below.Privacy PoliciesYou may consult this list to find the Privacy Policy for each of the advertising partners of personal trainer Toronto downtown.Third-party ad servers or ad networks use technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on personal trainer toronto downtown, which are sent directly to users’ browser. 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healthyandfitness-diy · 5 years ago

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via HEALTHY AND FITNESS https://ift.tt/2yntiO5

A lot of people struggle with weight loss as their attempts are often unsuccessful. This could be a consequence of a hormone, known as leptin, which prevents healthy weight loss. It is released by the cells and its function is to balance the levels of energy and the body weight. It crosses the blood-brain barrier and then binds to the receptors in the center for appetite in the brain and signalizes the brain to determine how much food the body needs.

HormonalImbalance, Leptin Resistance and Obesity

Furthermore, it improves the activity of the sympathetic nervous system and thus, it encourages the fat tissues to burn energy. However, in a lot of cases the body can develop leptin resistance. This may occur in situations when the blood doesn’t reach the targets for appetite control or when the receptors bound by leptin fail to function properly and don’t signal the cells to respond to the hormone. As a result, the person is overweight or obese and is unable to lose weight.

Leptin resistanceis also directly tied to insulin levels. Many people these days are Leptin resistant and there are many health problems tied to this problem. High leptin levels have been tied to high blood pressure, obesity, heart disease andstroke, as well as blood sugar related problems.

High levels of Leptin and the accompanying leptin resistance can also decrease fertility, age you more quickly and contribute to obesity.

Another important hormone whose excess level could lead to weight gain is ‘cortisol’. Levels of "the stress hormone," cortisol, rise during tension-filled times. This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.

Excess weight gain creates inflammation and oxidative stress in the body, leading to additional accumulation of fat, which in turn disrupts the hormonal balance in the body, and causes diseases and various conditions.

If the leptin levels have been high for a longer period of time, the individual could lose sensitivity to it, which further results in the brain failing to obey the signals for speeding up the metabolism and stop eating.

The following are the most common symptoms of leptin resistance:

v Weight gain

v Cravings

v Stress eating

v Late night eating

v Highblood pressure

v Difficulty falling and staying asleep

v Inability to lose weight

v Sugar cravings

v Highlevel of triglycerides

v Anxiety

v Lack of motivation

v Need for snacks after meals

v Tiredness after meals

Factors that Contribute to Leptin Resistance

As with all hormone issues, Leptin resistance is a complex issue with no singular cause, but there are many factors that can negatively impact Leptin levels including:

Ø Fructose consumption (especially in forms like High Fructose Corn Syrup)

Ø High stress levels

Ø Consumption of a lot of simple carbs

Ø Lackof sleep

Ø Highinsulin levels (vicious cycle here)

Ø Overeating

Ø Exercising too much, especially if your hormones are already damaged

Ø Grain and lectin consumption

How To Reverse Leptin Resistance And Maintain Hormonal Balance?

Is the resistance treatable?

The answer is, yes. To burn belly fat, you need to balance hormones regulation your the belly fat — insulin, leptin, cortisol, growth hormone, and adiponectin.

Follow these 3 strategies to balance your hormones and lose weight:

WEIGHT LOSS STRATEGY NO 1: Foods you should stop consuming -

1. Limit Fructose

Fructose is the most metabolically dangerous sugar, as it does not signal the brain that you are full. It goes directly to the liver where it gets stored as fat and stimulates insulin and leptin resistance. This, in turn, causes inflammation, a stressed liver, and belly fat.

2. Avoid Gluten and Dairy Products

Gluten and dairy products are the most common food intolerances, and their avoidance will help you lose weight, and treat inflammation, and insulin resistance. Before buying packed food check the label, if it contains gluten.

3. Avoid Sugar craving

Give up those sugary drinks for just a few weeks and see the difference. Research also suggests that carbohydrate at breakfast is important to help guard against abdominal obesity. Quickly digested carbohydrate foods with a high glycemic index (GI) – e.g. white bread, refined cereals, pastries – are less effective at promoting weight loss because they spike blood sugar and insulin, which can trigger hunger and inhibit the breakdown of body fat. Stop consuming high-calorie beverages.

4. Avoid Alcohol

Avoid alcohol if you intend to lose weight. Alcohol has also been shown to inhibit the secretion of leptin, which might explain why alcohol increases your appetite and subsequent calorie intake over 24 hours when consumed. Alcohol also increases insulin resistance. Alcohol interferes with your sleep cycle once you’re out. A disturbed sleep, change the hormonal balance in your body, which results to weight gain and increased belly fat.

WEIGHT LOSS STRATEGY NO 2: Foods you should consume -

1. Power up with protein

Adding protein to breakfast slows digestion and promotes a feeling of fullness throughout the morning. Studies suggest protein-rich solid foods curb appetite better than protein-rich drinks. Breakfast foods high in protein include egg whites, cottage cheese, Greek yogurt, regular yogurt, low fat milk, turkey breast, smoked salmon and tofu.

2. Add healthy carbohydrates

Eating carbohydrate-rich foods such as whole grains and fruit at the morning meal fuels your brain and muscles. Foods with a low GI release sugar more slowly into the bloodstream and don’t produce an outpouring of insulin. Low GI breakfast foods include grainy breads, steel cut and large flake oats, 100 per cent bran cereal, oat bran, apples, citrus fruit, grapes, pears, nuts, milk, yogurt and soy beverages.

3. Have Omega 3 Fatty Acids:

Eat Foods Rich in Omega 3 Fatty Acids: Omega 3 Fatty Acids can help which reverse the harmful effects of fructose, and is also high in other beneficial nutrients, so it helps you lose weight, and improve your memory and learning skills. Takeing more Omega-3s and minimize your Omega-6 consumption (vegetable oils, conventional meats, grains, etc) to get lower inflammation and help support healthy leptin levels.. Fishes like salmon, Mackerel and Herring are rich in Omega 3 Fatty Acids. Also include walnuts, almonds and flaxseeds in your diet.

4. Increase your Adiponectin levels

Adiponectin is a protein which is involved in regulating glucose levels as well as fatty acid breakdown. Adiponectin works between fat cells and the brain, so its low levels stimulate storage of fat in the body, and vice versa. If you raise its levels, your body will burn fat. Therefore, consume more pistachios and pumpkin seeds, and get at least 35 grams of fiber daily, to optimize its levels.

Vegetables like spinach have certain enzymes and antioxidants which stimulate the protein hormone. Pumpkins and pumpkin seeds also do the same.

Monounsaturated fats: Research has found that replacing saturated fat with monounsaturated fat caused increases in adiponectin levels. Even better monounsaturated fats seem to redistribute fat away from your belly.You can find monounsaturated fats in: Avocados, Olive oil, Macadamia nuts, Peanuts and Sesame Oil.

Exercise: Studies have shown that the more you move… the higher your adiponectin levels. Any exercise will do, just make sure to remain consistent. What I also like is that the fatter you are the more adiponectin is created through exercise

WEIGHT LOSS STRATEGY NO 3: Healthy Lifestyle Changes -

1. Practice High-intensity interval training

High-intensity interval training (HIIT) helps you burn body fat. This workout includes exercising at a high intensity for 30-75 seconds, with a 2-3 minute break in between, consisted of exercising at a lower intensity. Any exercise will do, just make sure to remain consistent. Further, more adiponectin is created through exercise.

2. A Mini Fast

Intermittent fasting is an effective tool to lose weight. Intermittent fasting will help you reduce reducing visceral fat. It can help you eat fewer calories and optimize numerous hormones related to fat loss. Insulin: Insulin increases when we eat. When we fast, insulin decreases dramatically. Lower levels of insulin facilitate fat burning. Human growth hormone (HGH): Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold. Growth hormone is a hormone that can aid fat loss and muscle gain, among other things. Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy.

Research suggests an 18-hour window for women and a 16-hour window for men of intermittent fasting will help you reduce reducing visceral fat and lose weight.

3. Get Enough Sleep

Leptin imbalance might also be a consequence of sleep deficiency and sleep disorders; therefore, you should get at least 7 to 8 hours of sleep daily. All in all, if you have problems with weight loss, make sure you check your leptin levels first. Research in the Journal of Clinical Endocrinology and Metabolism has shown that sleeping fewer than six hours reduces leptin and stimulates ghrelin: causing you to feel hungrier and less satiated! You need to sleep 7-8 hours every night in order to burn belly fat, as sleep controls cortisol and insulin levels in the body. Within just four days of sleep deprivation, your body’s ability to properly respond to insulin signals begins to diminish (University of Chicago researchers found a 30% drop insulin sensitivity caused by lack of sleep). When you’re not responsive to insulin, fat cells are far less able to release fatty acids and lipids to produce energy, blood glucose remains higher, and any extra fats and sugars circulating in your blood cause you to pump out even more insulin. When you don’t sleep enough, your cortisol levels rise. Not only does cortisol up-regulate food reward centers in your brain that make you want to eat more food, but cortisol can also inhibit the breakdown of fat for energy and increase breakdown of muscle.

4. ManageStress

Chronic stress boosts cortisol levels in the body, causing weight gain, storage of fat, and the breakdown of muscles. Levels of "the stress hormone," cortisol, rise during tension-filled times. This can turn your overeating into a habit. It is a must to find an activity that relaxes you, such as meditation, exercise, walking, yoga, essential oil baths, reading, etc.

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