Water is important for all things health, muscle building and exercise performance. There isn’t really a fixed water goal you should work to, per say, as hydration needs vary widely with body weight, sweat rates and frequency of hyperglycaemia.
From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.
“Use a VersaClimber or take a VersaClimber class. These machines are still not that common, but in my opinion they are far more effective for weight loss than other forms of cardio. They require you to use a large portion of your muscles and it’s functionally better for you than other forms of cardio like spinning. Everyone is talking about Rise Nation in LA at the moment as they are the first dedicated VersaClimbing studio. There’s no harder cardio workout I have tried. To lose fat you have to put in the work. — Dan Roberts, celebrity trainer and creator of Methodology X
Carbs raise insulin, which is a fat storing hormone, however what most fail to realize is that insulin is also an anabolic muscle-building hormone. There is a tipping point for each person on how many carbs they can take and have it support lean muscle gains before it crosses over to biochemical processes that will ultimately store the added calories as fat.
Some of your favorite “lazy” habits, such as playing video games, buying prepared foods, and using cooking shortcuts, may help you slim down. Read on for 21 strategies that can help make losing weight a piece of cake.
Eat at the same times every day (including snacks). Sure you can’t do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
“We talk about trying to find 300 calories to change — 150 through exercise, 150 through nutrition,” says Curtis. As you learn more about the calorie content of food, you may find that you can actually eat a lot more low-calorie but healthy foods, like fruits and vegetables, than you thought.
You might hope to lose weight quickly like people on reality weight-loss shows, but keep your expectations realistic. Losing more than 3 pounds a week two weeks after you changed your routine, increases your risk of medical complications related to weight loss, such as gall stones. Reality shows are about people who are on a 24/7 regimen and who have constant access to dietitians, fitness professionals and support from medical professionals. Real life is different — you’ll encounter day-to-day obstacles, personal defeats and temptations that you’ll need to navigate on your own. Weight loss is a process, and when you have a lot to lose, it can take years to achieve a healthy weight.
Keep your muscles guessing by cross training and trying different workouts or tweaking your usual routine. You’ll work new muscles and beat boredom while trying something new. Also, studies show that you’re more likely to stick with your daily exercise routine if you switch up your workouts. Are you a CrossFit junkie? Stretch out at a yoga class. Is running more your style? Try adding some speed intervals throughout your usual route.
If you checked out our big list of fat burning foods, but are stuck for a few snack ideas, we’ve got you covered. Here’s 10 super simple and tasty fat burning snacks you can whip up in a pinch to keep your metabolism ticking over and your appetite under control. These are perfect between-meals, when you’re on the go or at work or when you just need a pick-me-up.
The mantra, “eat less, move more,” can sound like a trite piece of advice, but it’s the best mindset. Diet plans that promise more than a 20-pound loss per month will probably ask you to push yourself further than you should on a workout regimen, or eat less than the required daily calorie limit. The American Academy of Nutrition and Dietetics recommends that women never eat less than 1,200 calories and men never eat less than 1,800 calories per day. Go under that, and you’re messing with your mental and physical wellness—not a happy place to be.
Hi, so sorry if this has already been asked, but I was wondering how long these foods usually keep in the fridge? I see most people do it the Tupperware way, preparing for the week ahead so I was wondering if you cook up all the meats etc straight away and store them for the whole week or usually just a few days ahead to keep it fresh? I’d love to just make them all up together to save time if they stay fresh most the week 🙂
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).
“I put it in perspective. I think, ‘OK, I feel squishy. And it’s because I haven’t worked out.’ So I think of something fun to incentivize myself. Like Bob’s [her Loser co-trainer Bob Harper’s] spin class, I love.”
“I always start [my day] with ginger tea, which is black tea with milk, honey, ginger, and cardamom. Then I’ll have a green juice with kale, beets, mint, apple, carrots, and ginger or a three-egg-white, one-yolk scramble. If I’m hungry, I’ll add half a cup of 1 percent cottage cheese to the eggs.” — Padma Lakshmi, who drops 10 to 15 pounds after every season of Top Chef
Hey Stephanie. I understand, the reason why for some meals I provide examples is for you to be able to make your own modifications depending on your preferences, it gives some guidelines and more options. Meal 4 for examples gives you just a few options that you can chose from but I believe that it’s enough for a 7 day meal plan.
Whether you work a normal nine-to-five desk job, shift-work, work through the night, or do what feels like endless 24-hour shifts at home looking after your family, finding a balance and managing your weight loss around your job can be tricky. But you can do it! We all need to work, which is why it’s doubly important to find a diet that works, too!
You already know to keep calories and fat in check, but you’ll fan the flames of your metabolism by putting another nutrient on your radar: protein, the building block of lean muscle mass. Each time you eat a protein-rich food—say, a piece of fish or cheese—your body goes to work, breaking it down into smaller particles called amino acids. “The amino acids enter your bloodstream and are then absorbed by your muscle tissues and other cells,” says Douglas Paddon-Jones, PhD, director of exercise studies at the University of Texas Medical Branch. “Once the amino acids end up in your muscles, your body starts putting them back together—sort of like Legos—into your muscle tissue.” This is called muscle-protein synthesis, and it’s the process your body uses to build and maintain muscle mass.
It is proven that hormones can either make you fat or even result in weight loss. Ever heard of leptin, ghrelin, stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern and places!
Get in the habit of warming up/stretching before going all out. Put on some of the best, most motivating 80s dance music, and get ready to get ready. Warming up and stretching will help you get the most out of your exercise. Plus, who can exercise when they’re injured? Examples of warm up exercises include: