Eyeball Your Skinny Clothes
Hang an old favorite dress, skirt, or a smokin’ pair of jeans where you’ll see them every day. This keeps your eyes on the prize. Choose an item that’s just a little too snug, so you reach this reward in a relatively short time. Then pull out last year’s cocktail dress for your next small, attainable goal.
What Is The Keto Flu And How Can I Prevent It
The keto flu or low-carb flu occurs when transitioning from a higher carb diet to a very low-carb diet. Symptoms typically include: headache, fatigue, and difficulty concentrating.19 You can prevent or greatly reduce symptoms of the keto flu by following the simple advice in our guide, The keto flu, other keto side effects, and how to cure them.
Go Meatless More Often
Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.
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Whatever You Drink It’s Best To Steer Clear Of Sugar And Probably Artificial Sweeteners Too
A long-term study of more than 118,000 men and women published in 2019 suggests that the more sugar people drink, the more likely they are to die.
Scientists studying the blood vessels of rats discovered that while sugar and artificial sweeteners act in very different ways inside the animals’ bodies, they can both up the odds of developing obesity and diabetes.
The researchers think this is because artificial sweeteners may mess with the way our bodies process fat. More research needs to be done in humans to know for sure, though.
What If My Progress Stalls
Your body is always trying to find its optimal muscle-to-fat ratio. There are stages where your fat loss will plateau the same as weight training gains plateau. Heres what you can do.
- Dont compare yourself with others. Everybody gets different results in different time frames. What works well for you might not get the same results for somebody else.
- Reassess. Its helpful to write down or record in an app what you eat daily. With the businesses of day-to-day life, sometimes we are mindlessly eating and not aware of how much were consuming.
- Be mindful not to be overambitious. The weight will come off, and you will see relief from your autoimmune and the weight loss youre hoping for with time. The important thing is to stay focused.
- Stay focused and committed. If youre stuck or at a plateau, phone a friend and have a whinge. Done? Okay, now back to it. It helps to have a support network for these times.
- Before you start any diet, get a coach, fitness trainer, or group of friends for support. Try joining a carnivore diet Facebook group or a fitness challenge at your local gym to help you stay accountable. Ultimately, find what works for you and stick with it.
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Hickory Farms Beef Summer Sausage
- Serving size: 2 oz
- Fats: 15g
- Calories: 180
Whether you’re looking for a portion of food to help your weight loss goals or just want something that tastes great, this summer sausage is perfect. It has less than 1g of carbs and is gluten-free, so it will keep your body feeling full without all those pesky sugars. Plus, their premium grain-fed beef means you’re getting some serious nutrients in each bite.
Hickory Farms offers a variety of different sausages, but their signature beef summer sausage is the perfect keto-friendly option. It’s low in carbohydrates and calories, yet high in protein and fat, making it the perfect food to help you lose weight or maintain your current weight.
Ingredients: Beef, Salt, Dextrose, Spices, Smoke Flavoring, Natural Flavors, Lactic Acid Starter Culture, Sodium Erythorbate, Sodium Nitrite
Chew on this signature summer sausage now!
Aim For Seven To Eight Hours Of Shut
Most of us like to think we can operate well without a full night’s sleep. But the truth is, only about 1% of the population can thrive on less than seven hours.
Skipping out on sleep also makes us more likely to eat unhealthy food.
Research published in 2013 in the journal Nature Communications revealed that sleep-deprived eaters are more likely to reach for high-calorie foods and gain weight than well-rested people. That’s because being sleepy also snoozes the region of the brain that helps tell us when we’re full.
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Preparing For Weight Loss
Tips To Supercharge Weight Loss
The 5 Rules above gives you the best chance to lose weight in a way that doesnt suck.
Changing your nutrition is like playing a video game: if you attack too many high-level bad guys at once, youre going to lose.
Instead, youre better off picking 1-2 smaller bad guys that you know you can win, and level up slowly.
THATS how you make changes that stick.
No more temporary dieting for temporary results!
Permanent changes create permanent results.
Here are 25 other quick tips that are supplementary to the above important ones!
1) Consider low-carb OR low-fat diets. Studies show BOTH low-carb and low-fat diets will result in weight loss, IF you can stick with it.
2) Consider intermittent fasting. Fasting helps you reduce your calorie intake by limiting your daily eating window it entails simply skipping meals or occasionally fasting for 24 hours.
It affects men and women differently, but has tons of benefits and is backed by science. Read our Guide on Intermittent Fasting. Ive been skipping breakfast since 2014!
3) Minimize liquid calories. Beverages with calories in them are probably sabotaging your weight loss efforts.
Cut out the sodas and lattes and high-calorie smoothies . Stick to sparkling water, black coffee or tea, or other zero-calorie beverages.
Heres how I batch cook chicken for the week:
14) Eat more slowly!
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Work Out In The Morning
Studies have shown that people who work out in the morning on an empty stomach can burn up to 20% more body fat during their workouts, since they have to use more stored-up fat as fuel.
But in general, incorporating more movement into your routine at any time of day will lead to major benefits. Exercise has been shown to provide a smorgasbord of health improvements: it can help stave off depression and keep your heart, lungs, and mind healthy into old age.
Related: 3 Signs You Need To Start Eating More Carbs
This is one you might not think about, but Caplan says that high stress and low rest can contribute to weight gain. We often dont account for the roles stress and lack of sleep can play in weight gain, but they do, she says. Find ways to manage your stress and ensure that you get enough sleep, and they will help you manage your weight.
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Drink This In The Morning
No, not the regular warm water with honey and lime juice or just cold water. Soak two teaspoons of fenugreek seeds in a cup of water overnight. Strain the seeds and drink it first thing in the morning. Fenugreek seeds boost metabolism and keep you active throughout the day, and the water helps flush the toxins out of your body.
Kitchen Makeover Before Yours
Your kitchen is in dire need of a makeover. Unless you do that, you will not be able to give yourself a makeover. Toss out or donate all the junk food, high-sodium foods, refined sugar, milk chocolate, and highly refined carb foods. Stock your kitchen and fridge with veggies, fruits, whole grains, whole wheat bread, and lean protein.
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Sample Calorie Deficit Diet Meal Plan
Heres how a day of eating a total of 1500kcal on the calorie deficit diet would look like:
- Breakfast: 1 serving of cinnamon apple oatmeal and 2 servings of microwave poached eggs
- Lunch: 1 serving of mango strawberry arugula salad with 1 ounce of almonds
- Snack: 1 serving of carrot with hummus
- Supper: 1 plate of tilapia, pepper, asparagus, and egg stir-fry with 1 serving of asparagus with sliced almonds and parmesan cheese
Make Savvy Food Swaps
Savvy food swaps are an easy way to incorporate a healthier way of eating into your daily life in the long-term, registered nutritionist Kate Delmar-Morgan says.
As devised for the Institute for Optimum Nutrition, Kates suggestions include swapping classic mashed potato for mashed root vegetables and regular pizza for cauliflower pizza .
If mashed potato is your go-to comfort food, it might be time for a rethink, she says. Potatoes have a high glycaemic index , particularly when mashed, meaning they release sugar quickly. This can cause a rapid rise in blood sugars. Then, a subsequent crash, making you feel drowsy and unproductive. Swapping your favourite mashed potato for a lower GI option made from sweet potato, celeriac, carrot or swede can offer greater nutrition. And it helps to stabilise blood sugars. This will also give you a greater variety of vegetables in your diet and provide you with a wider range of nutrients and more consistent energy.
As well as being helpful for losing weight, sweet potato and carrot are an excellent source of beta-carotene. This is an antioxidant which the body converts into vitamin A to support healthy skin, immune health and vision.
And when it comes to swapping out your favourite pizza, going for a vegetable-based base isnt going to be as bad as you might think.
If you want to give it a go, check out Kates recipe for cauliflower pizza:
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Fill Up On Fewer Calories With Soup
Soup is a great choice both as an appetizer and a main meal. At the beginning of a meal, a broth-based soup can slow down your eating and fill you up earlier. Examples of healthy broth-based soups are minestrone, won-ton, or tortilla soup. You can make an easy soup by starting with a low-sodium broth, adding vegetables and a protein of your choice, and simmering until the vegetables are tender.
Exercising For Weight Loss
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The Other Benefits Of Exercise
Relief from stress and anxiety
Exercise produces endorphins which clears your mind and boosts your mood. Just 30 minutes of light exercise a day can keep feelings of stress and anxiety at bay and even fight depression.
Apart from keeping you happy, exercise also helps to improve your focus and information retrieval. The hormones released during exercise improves the cognitive functions of your brain.
Regulation of blood sugar levels
For people suffering from diabetes, exercise is a natural aid that helps the body to self-regulate its blood sugar levels. During exercise, a special chemical is produced that clears glucose from the muscles into the bloodstream, hence keeping blood sugar levels at a healthy level.
Reduction of cancer risk
Most notably, exercise can have a significant effect on reducing the risk of breast cancer in women. Even women in recovery benefit from incorporating a regular exercise routine into their recovery regimen.
Certain exercises are also better for facilitating weight loss. Cardiovascular exercises like running and cycling, and resistance training such as weight-lifting are some of the best exercises for burning fat. Resistance training in particular is great because it also helps you build muscle mass, which will boost your metabolic rate. Besides dieting and exercise, there are other additional solutions that can help make achieving your weight-loss goals more successful.
Pop A Probiotic Supplement
“Probiotic supplements are not a magic bullet or quick fix for weight loss,” says Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition and DrAxe.com, author of the best-selling books KETO DIET. “But they can support nutrient absorption, healthy bowel function, and healthy inflammation levels, all of which support weight loss.” Makes sense! Here are 5 Surprising Benefits of Consuming Probiotics.
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How To Lose Weight Quickly
STEVE JUST TELL ME EXACTLY WHAT TO DO TO LOSE WEIGHT QUICKLY.
Fine! But you dont need to yell at me like that!
Heres what I would do if I needed to lose weight quickly but ALSO didnt want to hate life:
- If the scale doesnt go down, Id start tracking calories and measuring food.
Ill leave you with some final words of wisdom: this is NOT all or nothing.
If you can implement just ONE change and stick with it, thats a victory. Thats better than doing 10 things and giving up after a month.
I know I just threw a LOT of information at you. But I hope that you can implement this stuff in your day-to-day routine, because it WILL lead to sustainable weight loss ad change your life.
If you are looking for more guidance, support, and instruction, we have 3 options for you to level up:
#1) JOIN OUR COACHING PROGRAM: We provide nutritional guidance, constant feedback and support, customized workouts for your goals, and keep you accountable wherever you are.
We are really good at this stuff and would love to help you reach your goals.
#2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life .
Try your free trial right here:
#3) Join The Rebellion ! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!
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Should You Follow A Low
Low-carb diets are definitely having their time in the spotlight. And in very specific circumstances like if you need to look lean for a photoshoot, a wedding, or some other one-day event you may have some success with an extreme diet, such as low-carb, low-calorie, or some other approach.
But these restrictive diets are never sustainable nor are they meant to be. Its silly to say Im never going to have another piece of chocolate candy,’ says Denis Faye, M.S., Openfits executive director of nutrition. Thats not realistic. Not to mention not fun.
And despite what you may have read or heard, no single food or nutrient is responsible for weight loss or weight gain. There are no magical macronutrients, says Faye and there arent evil ones, either.
Ultimately, its much more effective to take a longer-term, more moderate approach to your diet than to blame all your dietary woes on a single food group especially one as essential to our health, survival, and well-being as carbohydrates.
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