“If a client has come to me looking to lose 10 pounds, I would tell them to simply move. Move more, and more often. Walk or bike ride to class or work, even park further away from your location in the parking lot. Take the stairs or take a walk during lunch. You don’t have to spend hours every day in the gym sweating, but you do have to make a conscious effort to move more, and sit less. This works great because it doesn’t feel like work and you’re burning more and more calories throughout the day.” — Ajia Cherry, personal trainer and Founder at Functional Innovative Training
We suggest you visit our nutritionist who will analyse your body composition type and let you know which foods will suit you the best. Here is the link for a FREE Consultation. http://get.truweight.in/free-consultation-website/.
The 4-Week Shred is a fat burning and muscle sculpting routine designed for females with resistance training experience at the late beginner or early intermediate level. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you’d like.
Factor in time, convenience, and cost when determining whether a plan’s meals will work for you. If you prefer home-cooked meals, packaged shakes and processed snacks aren’t going to work for you; likewise, if a plan demands elaborate meals and you need convenience, you’ll probably struggle with the plan.
“Don’t buy low-fat dairy products. They’re usually loaded with sugar. Besides, a 2015 study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
Why you are facing difficulties in losing weight could be totally different. We suggest you come down to our centre or even ask for a home consultation to understand the situation; both of which are FREE.
Is there a more detailed eating plan for the men? While the info above is good, 180-200 g’s of protein is only 10% of daily caloric intake? How do you calculate how many calories that should be. It says to calculate the carb intake based on calculations but that would mean somewhere around 50% of intake should be from carbs? i’m a little lost and would like to have more information on how to calculate the macro nutrients.
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You have come to the right place. If you want to know more about the reasons for weight gain, you can check out the blog https://truweight.in/blog/myths-facts/7-root-causes-of-weight-gain.html. In Truweight we believe that 80 % diet and 20 % physical activity leads to a healthy weight loss. The nutrient dense super foods in Truweight which are rich in protein and fibre can boost your metabolism and helps in weight reduction. For more information, please call us at 08064514959. Our representative will get in touch with you and explain everything.
Hi Valeria, you can have your shake and then maybe have a smaller meal/snack instead of a full meal or you can replace it with the last meal. It’s perfectly fine to switch the order of the meals around, however, I wouldn’t recommend having oatmeal in the afternoon 😉
Active males or females seeking to maintain or gain lean muscle mass. This range is ideal for bulking or for those who are full time athletes, fitness instructors, or others who are physically active all day (i.e construction workers, professional athletes, etc.). 1.5 – 2.0 grams of carbs per pound of body weight.
Apart from daily activities, exercise you can lift some weight. The lifting of weight 3 times a week can help you to shed some weight. You can go the gym for 3-4 times a week. Before lifting weight warm up your body, stretch your body a bit. You can also do Zumba more beneficial by adding on some weights. This works miracles on women. But before doing that ask your gym trainer and take advice, you should lift the correct weight consult and get the correct weight to lift. This one of the important steps to losing weight for women.
“The American Heart Association recommends that men eat less than 36 grams of added sugar and that women consume less than grams. However, for optimal weight loss, I tell my male clients to consume less than 20 grams of sugar per day and I tell the women to consume less than 15 grams.The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings. Cut the sugar, lose the fat, regain your health and life.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS
Hi Shane, it’s all about trial and error, listening to your body and adjusting accordingly. If you’re eating healthy, being active and still not losing weight, you can surely decrease your caloric intake for a week or so and see how you feel and observe the results you get 🙂
First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.
“It’s far more difficult to eat a healthier diet and fit in exercise if you don’t plan ahead. Plan out your meals for the week ahead and go grocery shopping over the weekend to ensure you have the ingredients you need on hand. If you can, do some meal prep in your down time—cut fresh veggies, marinate your protein, cook up a batch of whole grains in advance. When you’re prepared you’re far less likely to order takeout. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
Simple carbs like white rice, sugar, white flour, soda, fruit juices and baked goods are the ones that make you fat. Complex carbohydrates such as brown rice, wheat flour, beans, lentils, legumes, fruits and vegetables aid in weight loss. Proteins are necessary for increasing muscle mass, and the best low saturated fat natural sources of protein are egg whites and low-fat dairy.
The question “How do I lose weight?” gets typed into Google 110,000 or so times per month. The so-called answers that pop up are usually ridiculous “tips” that don’t actually explain what a person needs to do in order to lose weight and keep it off.
If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations.
Like we have told the others, this is a general diet plan. Although this plan has been created by expert nutrition coaches at Truweight, you will still need a personalized diet plan to be highly effective.
A great weight loss snack, but most supermarket bags are loaded with calories, preservatives, sodium and even trans fats. So make your own instead. Add 1/4 of popcorn kernels to a microwavable bag, along with a few teaspoons of olive oil and your favorite herbs & spices (chili/curry powder, thyme, rosemary & oregano all work well). Microwave on high for 2-3 minutes.