Posts in Weigh Loss
Why should I exercise?
 
Why should I exercise

We all know exercise is good for you.
But: few knows how crucial our day to day activity is if you want to stay youthful, healthy and beautiful.

 

When you work out you break down muscle fiber.
Sounds brutal, but its a good thing! Your body will now rebuild your muscles, stronger.
Your body's maintenance systems are activated. Your body recon you need to be stronger than you were before your workout and shapes you up to get fit for(the next) fight.

When you do not use your body, it starts to decay!
Inactivity actually makes your body rot away..

If your body does not think you need your muscles it will "eat" them.
You get muscle loss, Sarcopenia.

Benefits of exercise

 

Did you know:

When you use your muscles they produce carnosine.

one of the best anti age compounds known!

 

 

Benefits of exercising:

  • You get a better immune defense
  • You get a healthier brain
  • You get more energy
  • Your metabolism increases
  • Your bones grow stronger
  • Exercise inhibits cancer growth
  • Your digestive system gets more effective
  • You get strong and fit
  • You get bigger muscles
  • You get a healthy, strong heart
  • You will get better confidence
  • You get a sense of achievement
  • You get happy
  • You get younger

 

 

 

 

Consequences of a sedentary lifestyle:

  • You gain weight
  • Your attitude and pose worsen
  • You let cancer feast in your body
  • You get sagging skin
  • Your cognitive abilities diminishes
  • You get constipated
  • You become weak
  • Your become ill
  • Your quality of life decreases
  • You get osteoporosis
  • Your arteries stiffen
  • Your heart weakens

 
DIY Anti Age Supplement
 

Homemade anti age supplement:

 

Mix together in a container with lid.
Add to juice/ smoothies or fill empty capsules.
Here are some capsules to choose from

Consume 1-2 teaspoons daily.

 

Benefits Vitamin C:

  • Vital for the immune system
  • Wound healing
  • Antioxidant
  • Collagen production
  • Anti-inflammatory
  • Prevent cardiovascular disease
  • Prevent eye disease
  • Vital for nutrient absorption

 

 

Benefits turmeric:

  • Anti-inflammatory
  • Strong antioxidant
  • Prevents heart disease
  • Prevents cancer
  • Improves brain function
  • Treats arthritis
  • Fights depression
  • Ease weight loss

 

Benefits Black Pepper:

  • Increase absorption of turmeric over 1000%
  • Prevents cancer
  • Ease digestion
  • Ease weight loss
  • Improves skin
  • Antibacterial

 
How to lose weight and stay thin
 

Being over weight will shorten your life.

It increases your probability of developing numerous diseases.

A low calorie diet has shown to increase the lifespan of many organisms. Lifestyle changes can also heal your diseases.

Read on to learn how to lose weight and stay thin.


How to lose weight

I will follow through this time. I am ready..

I will follow through this time. I am ready..

If you want to lose weight you will need to know why you are at your current weight.

Always keep motivation at hand! Pictures, screenshots, quotes..

Always keep motivation at hand! Pictures, screenshots, quotes..

Your way of living, your lifestyle and habits, have resulted in where you are now.
You need to be fully aware of the reasons you are over weight.
 

  • How have you been eating? Fast, slow?
  • What are you eating and drinking?
  • How active are you on a daily basis?
  • What are your daily routines/habits?

If you eat fast, you will eat more calories before your brain registers that you are full.
Activity burns energy. Low activity = low energy burn.

In one way or another you have consumed more energy that you have used.
There are multiple APP's and websites you can use to calculate your energy intake.

I use this:
https://cronometer.com/

Logging your food and drink will teach you where your excess energy comes from.
This makes it easier when you move on to correcting your energy balance.

You should now start using more energy that you eat.
Further down you find tips on how.

But first:

Do not go hungry:

  • Hunger increase hormones like Grehlin stimulating your body to store fat
  • Water fills you up with absolutely no calories. Hot water with shredded veggies and low fat bullion/broth
  • Fiber satisfies hunger. High fiber, low calorie food like vegetables(spesially leafy greens), bran, husk, arrowroot and chia should be your main food. Add berries and low carb sweetening
  • Always keep food at hand to kill hunger fast. Chinese cabbage, soup in a thermos, nuts, water

 

Did you know:
Burning/avoiding 770kcal will allow you to lose 100 g of fat

 

    Zero calorie food; cucumbers, salads, berries, kale, husk, clear soups, mostly EVERY vegetable you can find

    Zero calorie food; cucumbers, salads, berries, kale, husk, clear soups, mostly EVERY vegetable you can find

    Low calorie snacks? Raspberries. Perfection..

    Low calorie snacks? Raspberries. Perfection..

    Eat less calories:

    • Drink lots of water. 2-3 liters a day
    • Eat vegetables!! In any way. Cooked, raw, dry fried.. Do this and you win. It's that easy
    • Don't over eat proteins. Proteins are calories. Your weight in kg gives your needed weight of proteins in gram. 70 kg body weigh = 70 g proteins
    • Eat fiber. It fills you up providing little energy. Vegetables contain fiber. Buy fiber to add to shakes or soups
    • Avoid carbs and fast food. I know, it goes without saying..
    • Eat less fruits and grains/pastry. It is carbs
    • Eliminate excess energy. Butter, dressing.. no-no's
    • Limit or eliminate the use of cows milk and juice. It is liquid sugar
    • Eat A LOT of berries. Low calorie nutrients packed with fiber
    Zero calorie candy? Strawberries are up for the challenge!

    Zero calorie candy? Strawberries are up for the challenge!

    Mix your salad with new ingredients. Add taste of choice, but think "calorie free"

    Mix your salad with new ingredients. Add taste of choice, but think "calorie free"


    Burn stored energy:

    • Increase your daily activity level. Get your heart pumping every day
    • Focus on large muscle group that burn a lot of energy. Your thighs and glutes
    • Find activities you enjoy doing
    • Use pictures and videos as motivation. Look at them when you lose motivation
    • Coffee, chili, flax seeds and celery burns fat/increase metabolism

    Use a scale or a smart watch/activity monitor if you find it motivating.

    I use a Fitbit watch and I find it very motivating. I also watch fitspo vids on youtube.

     

    Maintain your new weight

    • You now know why you have gained weight
    • You know how to fix it
    • Do not return to your old lifestyle. You know how it ends
    • Keep eating vegetables and spend energy through daily activities
    • Know yourself. What are your challenges? Why? How can you prevent them?
    • Always keep water on hand
    • Always keep low carb snacks on hand
    • Don't do any shopping when hungry

    Return to this blog when in need of a reminder ;)