#whole30: day 1
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This healthy chicken and veggies recipe is perfect for meal prep, providing a balanced and satisfying Whole30 lunch option. It's packed with protein and nutrients, making it a delicious and convenient choice for busy days.
Ingredients: 4 chicken breasts. 2 cups broccoli florets. 2 cups sliced bell peppers. 1 cup sliced carrots. 2 tablespoons olive oil. 1 teaspoon garlic powder. 1 teaspoon paprika. Salt and pepper to taste.
Instructions: Preheat oven to 400F 200C. Place chicken breasts on a baking sheet lined with parchment paper. In a small bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Brush the chicken breasts with the olive oil mixture, coating both sides evenly. Arrange broccoli, bell peppers, and carrots around the chicken on the baking sheet. Drizzle any remaining olive oil mixture over the veggies. Bake in the preheated oven for 20-25 minutes or until chicken is cooked through and veggies are tender. Divide the chicken and veggies into meal prep containers. Store in the refrigerator and reheat when ready to eat.
Prep Time: 10 minutes
Cook Time: 25 minutes
Nicola
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Low-Carb Bread for Special Diets: Keto, Paleo, and Beyond
Keto Diet: Keeping It Ultra-Low-Carb
The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and extremely low-carb diet designed to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. For keto followers, bread made from traditional grains is a no-go due to its high carb content. Fortunately, low-carb bread options are available that adhere to the strict carb limits of the keto diet.
Key Ingredients for Keto Low-Carb Bread:
Almond Flour: A popular choice due to its low carbohydrate content and rich nutty flavor.
Coconut Flour: Another low-carb flour option, known for its high fiber content, which helps improve texture.
Psyllium Husk: Adds structure and elasticity to keto bread, mimicking the texture of traditional bread.
Eggs: Provide binding and leavening, crucial for achieving a good rise in keto bread.
Tips for Keto Bread:
Look for recipes that keep net carbs (total carbs minus fiber) under 5 grams per serving.
Be cautious of added sugars or high-carb ingredients that can sneak into pre-made options.
Paleo Diet: Embracing Natural Ingredients
The paleo diet focuses on consuming foods that our ancestors might have eaten, which means avoiding grains, dairy, and processed foods. For those on a paleo diet, low-carb bread must be made from ingredients that are both low in carbs and compliant with paleo principles.
Key Ingredients for Paleo Low-Carb Bread:
Almond Flour: A staple in paleo baking, providing a nutty flavor and necessary texture.
Coconut Flour: Used for its natural sweetness and high fiber content.
Flaxseed Meal: Offers a nutty flavor and additional fiber, which is beneficial for digestion.
Eggs and Honey: While eggs provide necessary binding, honey (in moderation) can add a touch of sweetness.
Tips for Paleo Bread:
Ensure that the bread is free from dairy, grains, and artificial additives.
Opt for recipes that use natural sweeteners and minimal ingredients to stay true to paleo principles.
Beyond Keto and Paleo: Other Low-Carb Diets
Low-carb bread isn’t just for keto and paleo enthusiasts; it can also be adapted for other specialized diets. Here’s a brief look at how low-carb bread can fit into various dietary frameworks:
1. Low-Carb/Diabetic Diet:
For individuals managing diabetes or looking to reduce their carb intake without following a specific diet like keto or paleo, low-carb bread can offer a satisfying alternative. Choose breads that are high in fiber and low in sugar to help manage blood glucose levels effectively.
2. Whole30 Diet:
The Whole30 diet is a 30-day program designed to eliminate certain food groups to reset eating habits. While traditional Whole30 rules exclude bread, those looking to incorporate low-carb bread must ensure it is free from grains, dairy, and sugar.
3. Vegan Low-Carb:
For vegans, finding a low-carb bread that fits both low-carb and plant-based criteria can be challenging. Ingredients like almond flour, flaxseed meal, and chia seeds can be used to create vegan-friendly, low-carb bread. Our Low Carb Avenue’s bread is vegan, low-sodium and NON-GMO.
Tailoring Low-Carb Bread to Your Diet
Whether you’re following a strict keto regimen, adhering to paleo principles, or exploring other dietary paths, low-carb bread can be a valuable addition to your eating plan. By choosing the right ingredients and staying mindful of your dietary restrictions, you can enjoy the pleasure of bread without straying from your nutritional goals.
For those interested in diving deeper, LowCarbAvenue.com offers a wealth of resources and recipes tailored to various low-carb diets. From detailed ingredient guides to delicious, diet-compliant bread recipes, you’ll find the support you need to integrate low-carb bread into your lifestyle effectively. Explore and enjoy the journey towards healthier eating with the right tools and knowledge at your fingertips.
#low carb bread#healthy bread#bread#ketodiet#keto bread#ketogenic#low cal diet#ketolife#low carb breads#low carb bakery#low carb diet#healthy diet
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(via Healthy Eating Cookbook: Your Ultimate Guide to Nutritious and Delicious Meals)
Whole Foods Cookbook
Whole foods cookbook center around utilizing negligibly handled, regular fixings to make nutritious and delightful feasts. Here are a few enthusiastically suggested Whole foods cookbook:
1. The Whole30: The 30-Day Manual for Complete Wellbeing and Food Opportunity by Melissa Hartwig Metropolitan and Dallas Hartwig:
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Whole30-Friendly Beef and Vegetable Soup Recipe Serve this hearty and delicious Whole30-friendly beef and vegetable soup to a crowd or keep some for leftovers since it tastes even better the next day. 1 medium yellow onion chopped, 1 teaspoon dried oregano or to taste, 2 tablespoons tomato paste, 2 small zucchini sliced, 6 medium russet potatoes peeled and cubed, salt and ground black pepper to taste, 1 teaspoon ghee or as needed, 2 pounds 95%-lean ground beef, smoked sea salt to taste, 1 teaspoon dried basil or to taste, 1/2 medium head cabbage chopped, 1 cup chopped carrots, 1 cup chopped fresh green beans, 6 cloves garlic minced, 2 cartons bone broth
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Day 44
Breakfast:
Yogurt and fruit, cheese and crackers
Lunch:
Salad with chicken, cookie
Dinner:
Pizza, candy
Snacks:
Orange
Workout:
Walk 1 hour
GI update:
The usual, back with a vengeance. Aka bulimia. I haven't struggled with this in a while (5+ years) and was something that made me hesitant to do Whole30.
Thoughts:
My back hurts and I'm ashamed.
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Our 5 Favorite Instant Pot Chicken Thigh Recipes
Chicken thighs are a weeknight workhorse: They’re far more flavorful than other cuts (looking at you, chicken breast) and manage to stay juicy throughout cooking. However, when you’re exhausted from a long day, the idea of cooking a whole meal—and doing all those dishes—can still feel daunting. Enter: the Instant Pot. Using one of these electric pressure cookers speeds up the cooking process dramatically, meaning you can have dinner on the table in as few as 30 minutes. To get you started, we’ve collected five of our favorite recipes that marry the versatility of chicken thighs with the quick-cooking abilities of an Instant Pot. 1. Instant Pot Butter Chicken You’d never guess that this butter chicken comes together in 30 minutes—it’s just that flavorful. Garam masala (paired with ground turmeric, cumin, and paprika) is key to developing a complex flavor in a short period of time, so don’t skimp on the spice blend. 2. Instant Pot Creamy Mushroom Chicken Rather than relying on a can of cream of mushroom soup, this chicken dish features a simple, homemade sauce consisting of mushrooms and cream, plus aromatics like garlic, onion, and thyme. The final product is a cozy, satisfying dish that’s ideal for chilly winter evenings. 3.Instant Pot Chicken in Red Wine Sauce These chicken thighs braised in red wine take inspiration from the French coq au vin. Instead of the low-and-slow cooking method traditionally used for this dish (which can easily take several hours), this recipe employs an Instant Pot to get the cook time down to 45 minutes. 4. Instant Pot Chicken With Cumin-Chile Sauce A combination of chile powder and ground cumin serves as the backbone of this chicken dish. Eat it over rice, suggests recipe developer Urvashi Pitre, or shred the meat and use it for tacos. 5. Melissa Hartwig's Instant Pot Chicken Cacciatore With Zucchini Noodles In addition to coming together in under an hour, this recipe happens to be Whole30-friendly and chock-full of vegetables. Rather than the standard accompaniment of noodles or pasta, this cacciatore gets paired with zoodles, or spiralized zucchini, for a fresh—but still satisfying—version. What's your favorite way to use your Instant Pot? Tell us in the comments! Read the full article
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The Whole30: The 30-Day Guide to Total Health and Food Freedom - Melissa Urban
EPUB & PDF Ebook The Whole30: The 30-Day Guide to Total Health and Food Freedom | EBOOK ONLINE DOWNLOAD
by Melissa Urban.
Download Link : DOWNLOAD The Whole30: The 30-Day Guide to Total Health and Food Freedom
Read More : READ The Whole30: The 30-Day Guide to Total Health and Food Freedom
Ebook PDF The Whole30: The 30-Day Guide to Total Health and Food Freedom | EBOOK ONLINE DOWNLOAD Hello Book lovers, If you want to download free Ebook, you are in the right place to download Ebook. Ebook The Whole30: The 30-Day Guide to Total Health and Food Freedom EBOOK ONLINE DOWNLOAD in English is available for free here, Click on the download LINK below to download Ebook The Whole30: The 30-Day Guide to Total Health and Food Freedom 2020 PDF Download in English by Melissa Urban (Author).
Description Book:
Over 1.5 million copies sold! Millions of people visit?Whole30.com every month and share their dramatic life-changing testimonials. Get started on your Whole30 transformation with the #1 New York Times best-selling?The?Whole30. Since 2009, Melissa?Hartwig Urban's critically-acclaimed Whole30 program has quietly led hundreds of thousands of people to effortless weight loss and better health?along with stunning improvements in sleep quality, energy levels, mood, and self-esteem.?The program accomplishes all of this by specifically targeting people?s habits and emotional relationships with food. The Whole30 is designed to help break unhealthy patterns of behavior, stop stress-related comfort eating, and reduce cravings, particularly for sugar and carbohydrates. Many Whole30 participants have described achieving ?food freedom??in just thirty days. ? Now, The?Whole30 offers?a stand-alone, step-by-step plan to break unhealthy habits, reduce cravings, improve digestion, and strengthen your
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Whole30, Round 3: Day 1
Today was not only my first day of Whole30 but also my kids’ first day back at school after a l o n g holiday break.
My biggest misstep might have actually been not eating enough. I waited to have my first meal until 9:00 AM, when I’d gotten the children off to their respective places of educational enrichment. This “breakfast” consisted of a chicken leg, roasted potatoes, Brussels sprouts, grilled eggplant, black olives, & coconut flakes. Then while doing my errands & household chores I had cold brew with almond-coconut milk.
Unfortunately, as sometimes happens because of quirks in scheduling, I was due to be ready for lunch right around the same time as my first school pickup. I had planned to make a salad to eat quickly either right before or right after, but got distracted and never prepared it. In between pickups I was able to grab an apple, & when we got home I had some nuts & fruit while I got them settled with a snack & homework & threw some turkey meatballs into the slowcooker. Then we had friends over but I used the time while the kids were playing to clean up my kitchen, & before long it was dinner time.
I had planned for the meatballs to be dinner but we wound up going out for Italian. Staring down a bread basket for my first Whole30 dinner wouldn’t have been my first choice but I managed with my salad & shrimp primavera & everyone else was happy. I had to nibble some potatoes at home before & after to get my carbs in but otherwise I can’t complain.
I wasn’t able to get in my usual elliptical workout in the morning but what with all the rushing around with children I still got plenty of steps in. Something else to improve on in the coming days, though.
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Day 1
So I'm doing whole30. I'm just taking it a day at a time. For this first week I just want to take it easy. I have booked the crèche for tomorrow and Thursday at the gym but won't do a crazy workout as I've herd this first week will suck. I did a load of food prepping yesterday and will do some more today. Dinners I will just make (like always) in the evening. But my breakfast and lunch is done. The day time is my weak spot. I'm alone (with a baby) and tend to go to the city and eat something yummy or sit and demolish a bar of chocolate with tea through the middle of the day. So the prepping was mainly to ensure I have a good day then for the evening I have planned out my dinners. I just need to make them. So my starting weight is 95.6kg. I know it's not a weight loss diet as such. But with all the sugar I've been eating since giving birth I would be shocked if I didn't lose any. My main reason for this though is to get myself detoxed from sugar. I had gestational diabetes. It wasn't bad as it was controlled by diet. But as soon as that was over I went a bit crazy. So now I need to get focused. And be a healthier me
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Whole30: day 29
B: quiche with leftover chicken sausage
S: pecan Lara bar and berry tea
D: hamburger with onion and mushroom
Then chipotle with just chicken, steak, salsa, lettuce, and Guac. I could not get in control of how starving I was all day and my dinner was way too big.
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how to easily transition into veganism 🐰
this is what has worked for me and my friends/family that i’ve essentially converted lmao.
1. identify your ‘why’
this is the strongest motivator and will keep you consistent. veganism isn’t actually a diet. as in, it’s not keto or whole30. veganism and vegetarianism is based in the desire to eliminate cruelty towards living beings. by consuming less animals, you are brought closer to your own humanity.
watch documentaries about the effects of excessive animal products on the body and planet. educate yourself on the horrors of animal agriculture. you will want it less and less once you recognize what it actually is: an abusive industry that tortures both humans and animals.
2. ask yourself - what animal based foods do i eat now, and how often?
once you get an idea of what you’re eating consistently, is there anything that can be eliminated that you’re not super attached to? maybe the cookies you like are made with milk and eggs, but there’s other cookies you enjoy that happen to be vegan. maybe you don’t particularly care what kind of butter you’re eating, and can swap it with a plant based one.
3. find alternatives for your absolute favorites.
lets be real, so many people credit cheese as their “one reason they couldn’t be vegan.” luckily, vegan cheese has come a very long way. and it’s typically healthier for you, anyways.
experiment with different alternatives, but acknowledge that it’s not always going to be a 1:1 match.
brands for staple swaps:
cheese — violife or miyoko’s
butter — earth balance or miyoko’s
bread — dave’s killer bread (*most whole wheat and sourdough bread is vegan)
milk — oat is very popular, but there’s also notmilk which tastes the exact same as real milk. (what milk you like is ultimately up to personal preference because there’s so many.)
eggs — justegg, or flaxseed and applesauce for baking.
4. take it SLOW
with all of that being said, as you’re finding which products work for you, you may still be eating animal products. that’s okay.
what’s most important is that you’re greatly reducing your animal consumption. so even if you’re only 60% plant based, that’s so much better than doing nothing at all. for both the animals, planet, and your health. there’s no need to try to go ‘all in’ and burnout a couple days later. this is a lifestyle change, not a challenge.
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❤️❤️
#my life#i have my own bedroom this year#and it's decently roomy#college#and I've seen 1 of my suite mates so far#also I have like 3 days left for whole30
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Top 5 Way How to Lose Weight Fast
The best thanks to reduce and keep it off is to make a low-calorie eating plan that you simply can stick with for an extended time. Additionally, exercise a day to burn extra calories and keep your heart healthy. If you only want to drop a couple of pounds fast, there are many techniques and tips you'll adopt to assist you reach your short-term goals, too.
Method 1.. Trying Specialized Diet Plans1.Do the Mediterranean diet if you wish fish and veggies. an idea just like the Mediterranean diet could also be ready to assist you sustain weight loss. it's supported the normal ingredients and cooking sorts of people living near the Mediterranean . Research has shown that folks adhering to the present diet have reduced risk of heart condition - plus it helps you shed pounds and appearance lean and trim. If you would like to undertake the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals round the following foods:[1]FishOlive oilVegetablesFruitBeans and other legumesSpicesNutsRed wine
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2.Try the paleo diet to assist you avoid processed foods. Back when cavemen still ruled the world , they did not have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate an equivalent diet that our early ancestors ate, claiming that our systems aren't built for contemporary ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that might are available some time past , and avoid anything paleo people wouldn't have had
3.Do the Whole30 diet to focus on whole foods. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you may also notice a reduced waistline and higher energy levels.[3] Avoid grains, dairy, sugars, legumes, alcohol, and all processed foods. Eat meat, vegetables, and some fruits. Additionally, drink plenty of water.
4.Do the raw food diet if you enjoy raw veggies and fruits. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.[4] You can find recipes for creating flavorful raw food dishes by searching online. Dietitians warn that a long-term raw food diet may leave you without essential nutrients.
Method 2...Adopting Healthy Eating Habits
1.Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet. Eat delicious fruit for dessert rather than a processed cookie or cake. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus. Try substituting vinegar and lemon juice for your regular salad dressing. Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.
2.Avoid going down grocery aisles that tempt you with high calorie foods. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted. You don’t want to ban foods you love, but keeping them in your home makes it likely you’ll indulge. Don’t stock “junk” food in your home. Instead, make it a rare treat.
3.Stop drinking sugary drinks to save calories. Sugar-sweetened drinks can quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea, black coffee or seltzer.[7] Drinking water or unsweet tea instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day.
4.Eat more of foods that fill you up. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check. Here are some great foods to incorporate if you want to feel fuller longer Non-starchy vegetables Fish Meat Nuts and seeds Beans and legumes Grapefruit Oatmeal Apples Eggs Ginger Leafy greens
5.Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an online calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week.[9] To calculate your BMR, first get your weight in kilograms by multiplying your weight in pounds by .45. Next, get your height in centimeters by multiplying your total inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. To estimate the calories you burn through exercise, try this calculator: For an easy way to estimate the number of calories you can eat, use an online calculator like this one: Calorie counting apps, like My Fitness Pal, usually do this calculation for you. Never eat fewer than 1200 calories a day, unless your doctor is supervising you. Eating fewer than 1200 calories a day is dangerous for your health.
6.Keep a food diary. Write down every meal, snack, and drink you consume. Track the quantity of food you’re eating, as well as the estimated calories of each item. Writing down what you eat helps you stay mindful about how much you’re eating and helps you stick to your goal. You can keep a paper diary or track your food digitally. Apps are a great way to easily track what you eat. For instance, you might try MyFitnessPal, which allows you to track your meals and has an easy to use food database with the nutrition information already entered. Don’t forget to include things like coffee mix-ins, condiments, salad dressing, and other items you add to foods or drinks.7.Plan your meals around lean proteins and non-starchy vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or starchy veggies. Additionally, incorporate healthy fats, like olive oil, avocado, and fatty fish. For snacks, eat fruits, nuts, seeds, and cut up veggies. If you’re having trouble, meet with a dietitian to get help figuring out your ideal calorie goals, dietary needs, and potential area for improvement. They'll create a plan for you that fits your preferences.8.Eat smaller portions to help you cut back on calories. You don’t need to give up your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t mean you can eat as much as you want. Instead, portion out your meals using measuring cups or special spoons that measure out servings. Alternatively, make things easy by eating off smaller plates or bowls, which trick your eye into thinking your servings are bigger.[13] To make it easier to track portions, prepare your snacks ahead of time. For instance, you might weigh out 1 serving of almonds, then put it in a baggie or container for later. Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts and can be difficult to consume quickly.9.Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation. For instance, you might crave popcorn at the movies, or may want candy in the afternoon at work. To deal with the temptation, you could replace the snack you crave with something that’s a better fit for your diet. For instance, you might bring a bag of plain popcorn to the movies, which is a healthy alternative. Similarly, you could eat a single square of dark chocolate each afternoon instead of your typical candy selection. Remember, you don’t need to stop eating your favorite foods. However, it’s best to plan for how you’ll incorporate them into your calories.10.Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals. Regular meals and snacks also keep your blood sugar stable, which helps control your hunger levels. Method 3...Exercising Daily Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you’re more likely to stick with it. For example, you might walk, run, do aerobics, do an elliptical workout, cycle, or swim. At a minimum, you need 150 minutes of moderate exercise each week to maintain your good health. When you first start exercising, it’s normal for your body to retain water as it
works to repair the muscle tissue you’re breaking down during your workout. This might make the scale tick up a few pounds, but this weight will fall off again once you get used to regular exercise.
Choose exercises and workouts that match up with your fitness level. If you’re new to exercise, you likely won’t be able to push yourself too hard or workout for long periods of time. However, it’s not necessary to overwork yourself to see results. Choose exercises that you can do well, then build from there.[16] Always talk to your doctor before beginning an exercise program. Remember, games like volleyball, tennis, and frisbee can help you burn calories while having a blast, so it’s possible to exercise while having a good time. Before you begin exercising, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat.
Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training may not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently Cardio exercise includes anything that gets your heart pumping. For best results, include both moderate and high intensity aerobic exercise.
Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.
Do strength training 2-3 times a week. Resistance training and weight training help you stay lean by building muscle and raising your metabolism, even when you’re not working out. Incorporate these exercises 2-3 times a week, with at least 1 rest day between your workouts. It’s okay to do cardio on your strength training rest days, as long as you don’t push yourself too hard. Choose a light to moderate activity level. Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping.
Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multitasking with your exercise. For instance, combine a form of resistance training with your arms, like raising dumbbells overhead, while you jog or cycle with your legs.
Get more activity throughout your day. Increase the amount of walking you do by choosing a far away parking place or taking the stairs instead of an elevator. Make as many trips upstairs as possible or walk the dog three times a day. Additionally, dust, sweep, and mop with vigor. The more you move, the more calories you burn. You might even start a hobby that involves moving around a bit, like gardening, carpentry, working on cars, or painting large canvases. This will help you burn more calories even when you’re not exercising.
Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight Create a sleep routine to help you fall asleep faster. Relax for an hour or 2 before bed, and avoid screens during this time. Additionally, turn down your thermostat, make your room dark, and put on comfy PJs.
Method 4..Trying Weight Loss Treatments Go to a sauna to sweat off water weight. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to 15 or 20 minutes per day. A sauna won’t help you lose weight permanently, but it can help you look slimmer for a special event. Make sure you increase your water consumption after you use a sauna to rehydrate your body. Pregnant women, young children, and people with blood pressure or heart problems should not use saunas.
Use a body wrap to temporarily look slimmer. Body wraps claim to help you slim down by smoothing and tightening your skin to make your waist, thighs, and arms appear thinner. While these results are temporary, they might help you look slimmer for a special event. Here are some wraps you might try
Mineral body wraps: These wraps use a mineral-based cleanser that is supposed to reduce cellulite, and tone and firm your skin almost instantly.
Lipase body wraps: First, an enzyme wrap is applied to help smooth fat tissue near the surface of the skin. Then, a second mineral wrap is applied to help tighten and smooth your skin.
European body wrap: These wraps target trouble spots and are typically offered at spas. They are supposed to firm and tone your skin, while reducing the appearance of cellulite or stretch marks. Hot body wrap: Heat-based body wraps are also typically offered at spas. They’re designed to stimulate smooth, toned skin.
Attend a weight loss camp. Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors. Before you attend a weight loss camp, make sure it’s equipped to safely handle your age and health specific needs.
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Whole30 Day 1
Eggs/Bacon/Spinach/Everything Bagel Seasoning
232.5 LBS
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Long story short: slow cooker + pork butt + pineapple juice = magic.
I had high hopes for this lil experiment, and booooooy... it did not disappoint.
1. A big, juicy pork butt. With pineapple juice. In a slow cooker. For 10 hours.
So, this is an easy one. I frickin’ love my slow cooker because it’s soooo low maintenance, and the rest of this meal was very time consuming. (So much so that I took a Netflix-and-sudoku break halfway through making it.)
Start with a pork butt in your slow cooker, duh. Then put a tablespoon or two of jerk seasoning on it. When you pour the rest of the ingredients in, be careful not to rinse any of the rub off!
I added about 1/2 cup each of pineapple and orange juice, freshly squeezed. I added probably about 1/4 cup of apple cider vinegar and a couple tablespoons of coconut aminos. Then, on top, I added chunks of pineapple, red onion, and bell pepper. Set it on the 10-hour low setting and HOLY SHIT, Y’ALL! It literally melts in your mouth.
2. Pineapple pico de gallo.
This one is pretty easy to guess. Pineapple, tomato, white onion, jalapeños, cilantro, a whole bunch of lime and a pinch or two of salt. Sooooo yummy. It was difficult to make this without eating the pineapple by the handful.
3. Cilantro slaw with pineapple vinaigrette.
I like pineapple, okay? I just chopped up some red and green cabbage, a bundle of green onions, and a bundle of cilantro. The vinaigrette was very much improvised, but it turned out super yummy. About 1/3 cup of pineapple juice (yes, you guessed it - freshly squeezed), 1/4 cup of apple cider vinegar, a couple tablespoons of dijon mustard, a squeeze of agave, and some sea salt. It would be reeeally good with chicken salad or something.
4. Raw corn salad.
For this one, I sliced the kernels off two ears of fresh sweet corn. I diced a big ol’ jalapeño and a bell pepper from my step mom’s garden. I also diced up some red onion. The dressing is a lil scoop of Whole30 mayo, paprika, salt, and pepper. I could eat this alllllll day long.
The rest of it was just mushed avocado with lime and onion powder, and more bell peppers that I roasted in the oven until charred. I’m usually not super excited about leftovers but I think I’ll manage this time.
#clean eating#healthy recipe#low carb#weight loss#weight management#healthblr#healthspo#healthspiration#fitblr#fitspo#fitspiration#low calorie#low calorie recipe#healthy eating#healthy food
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