There are people around that do care about their great haircut and an expensive watch. But they do not take care of their fat bodies. Obesity is just a consequence. Weight loss is useless until you reveal the reason! That’s why I have decided to start with this blog to support people who have no idea how to lose weight. You’ll find many likes here. How to effectively lose weight, how much sugar to take daily, which foods to eat when losing weight, which foods do not eat while losing weight….
My name is Erik and I´m from Slovakia ! Fitness and health for me means everything for 6 years. That’s why I decided to start this blog.
Universal guidelines and numbers, therefore, are not global for everybody. If three similar people eat and move the same way, one can gain weight, the other lose weight, and the third does not see any change.
The fact is that …
High blood sugar (glucose) in the blood should not be taken as a regular thing. Short term, maybe it’s not anything serious, but persistent hyperglycemia can easily lead to nerve, organ damage, high blood pressure, and many other problems. Fortunately, there are ways to avoid this diagnose.
Some useful tips to decrease glucose in the blood.
1. EAT MORE FOOD RICH WITH FIBER
The advantage of fiber is not only that it does not contain any calories, but also slows the absorption of sugars and gradually releases glucose into the blood.
Also, fiber can reduce the feeling of hunger, that can prevent the overeating yourself.
HOW MUCH OF FIBRE INTAKE DAILY?
Fiber daily intake depends on your gender – man or woman so approximate doses:
- 25g for woman a day
- 40g for man a day
TYPES OF FIBRE IN FOOD
There are 2 types of fiber – insoluble and soluble.
Insoluble fiber is beneficial for digestion, while soluble fiber has a beneficial effect on the reduction of cholesterol and glucose in the blood.
You should focus on both.
FOOD RICH WITH FIBRE
Insoluble fiber can be found for example in this type of food:
- wholegrain bread and rolls
- wholegrain pasta and rice
Excellent sources of soluble fiber are considered to be:
- oat flakes
2. START TO USE APPLE VINEGAR
Apple vinegar comes with several benefits for your health. Reducing high blood sugar with apple vinegar works by suppressing glucose production in the liver, but it also helps to improve insulin sensitivity and lower high blood insulin levels.
Be careful, however, because if you overdose apple vinegar, too low peak of potassium level may happen.
You should limit the amount to 2 to 4 soupspoons of apple vinegar per day. Apple vinegar is also an excellent base for drinks or add it to salads. Apple vinegar should not be drunk concentrated, either add it to the dish or dilute it with water. If you suffer from type 1 diabetes, avoid using apple vinegar.
3. GIVE A TRY TO EAT MORE CHROME AND CINNAMON
It has been proven earlier that cinnamon and chrome have many advantages for diabetics, including improving insulin sensitivity and lowering blood glucose levels.
Cinnamon has a similar effect as fiber and thus slows the absorption of carbohydrates during digestion, and thus prevents rapid fluctuations in sugar levels after a meal. However, the amount should be reduced to one teaspoon per day.
Chromium plays a vital role in insulin function, and its deficiency can cause carbohydrate intolerance. Although not all of the tests have shown its effectiveness and the results are different, some studies have found to enhance the effects of insulin, which has led to a decrease of glucose in the blood.
Chromium can also be taken as a nutritional supplement, but first, you should focus on foods that contain them.
Food with increased chromium content is for example:
- Brown rice
4. SILYBUM MARIANUM (SILYMARIN)
Silybum marianum is a herb containing Sylimarin, which has shown positive effects on the reduction of inflammatory processes in the body, as well as improving blood sugar.
It is also used as a herb for the body detoxification and the liver. In one study, significant reductions in high glucose levels in the fasted state and the mean HbA1c level have been demonstrated in patients. Silybum may be available in various forms, and not all contain the same amount of Silymarin.
Silymarin is a useful substance not only for people with diabetes but also for people with liver problems or as a great aid to improving the body’s detoxification, for example, if you get used to drinking alcohol more often.
5. START REGULAR PHYSICAL ACTIVITY
You may say that lifting heavy dumbbells – that’s not your cup of tea. The good news is that you do not even have to. Just find the activity you like more.
It can be anything. It is crucial that you move regularly, at least 30 minutes a day and 3 times a week. The motion leads to an improvement in insulin sensitivity and thus to better use of glucose. Much more glucose, due to regular physical activity, gets into the cells, so less of them stay in the blood. Besides the positive effect of reducing blood glucose itself, the exercise will also help in burning fat. The fact is that fat is thus increasing the toxicity of the organism and decreasing insulin sensitivity. If insulin sensitivity is low, glucose is not used effectively for energy, and it remains in the blood more it would be considered healthy
If you suffer from high glycemia, try some of the tips above, and your body will definitely be your happy buddy.
Some people sail effortlessly through their lives and make the right decisions. They know exactly what they should eat, they get up early in the morning to enjoy their morning run and dedicate eight hours to sleeping each night. If this is not your case, it may be useful for you to check which healthy habits could have a beneficial effect on your overall health and well-being.
Any change in one’s lifestyle is not easy, but getting rid of bad habits, and if it does not support your body and health, should be even better motivation to change it. Out of my experience, I know that many changes at once are not to be kept for a long time. Therefore I recommend to plan changes and get rid of bad habits slowly, step by step. Ideally, focus on one bad habit you would like to get rid of and focus on it for 4 to 6 weeks. This is usually the time when a healthy habit becomes part of everyday life. If you want to improve your lifestyle, choose one of these five healthy habits that can help you to reach it.
Early in bed, an early riser in the morning
Good quality sleep is one of the basic patterns that we should adhere to. It dramatically affects the quality of our lives and health. Sleeping six to seven hours each night can actually help you live longer, maintain a healthy weight and help you work better throughout the day. Do not stay up long and try to go to bed sooner. It is very beneficial if you set up regular pre-going to bed routines. For example, a hot bath, reading a book or writing a diary, just any activity that will calm you down before sleeping. Of course, the darkness and the bedroom full of fresh air are the keys to quality sleep. Also, new research shows something new – keeping one foot out of bed can help regulate body temperature more effectively. Finally, if you suffer from a lack of sleep, skipping early training can help you. Better plan to train later than to do it and cut your rest.
Don’t stress, be happy!
Stress is associated with strokes and heart attacks, so it’s essential to have a strategy to help you cope with stress. In stressful situations, counting to 10 works perfectly. This simple counting dramatically reduces stress and pressure in emotional explosions such as quarrels, etc. So before you erupt emotionally count to 10. Strong support in stress relief is yoga, meditation, and pilates. Personally, I use breathing techniques every day out of my smartwatch. It takes me only 3 minutes a day. It is simple, relaxed breathing, where the vibrations of my watch indicate the length of breath in and breath out. Another excellent stress reliever is listening to relaxation or meditation music. The more you realize how you react to stressful situations, the easier it will be for you to manage them.
RELATED: How to Reduce Stress to Lose Weight
People working in the morning hours are more likely to continue to exercise regularly than those who are working shifts. Proper training as a daily ritual is crucial, but no need to even visit a gym to reach this goal. Walking, running or yoga training for at least 30 minutes can help reduce the risk of cancer, heart disease and even type 2 diabetes. Regardless of the day time you work, it is essential to practice at least 30 minutes at a moderate intensity. However, if you train with a lower intensity, you have to increase the length of the training to achieve the same result.
There is no meat like the meat
The building blocks of our body are, of course, proteins. They are part of muscle protein, but also to be found in enzymes, hormones or antibodies. Proteins must be taken in to compensate for the losses caused by our activity, whether it is training or regular daily activity. The most excellent source of protein intake is mostly meat. The vast majority of people are not concerned about its origin, and that is a big mistake. There is no meat like the other meat. Have a look at what kind of meat you buy. Is it a free chicken or a caged chicken? Realize that free chicken will have less fat and cholesterol than that out of the cage, as it is more moving within its life than the chicken that lives in the cage. A similar motion rule can also be used for other types of meat, whether fish or beef.
Fruit and vegetable always around
We need to realize the importance of eating vegetables and fruits for us. These foods mostly have a high share of antioxidants and fiber. Not to mention vitamins and minerals. According to a recent study, fruit and vegetables can reduce the risk of cancer and heart disease by as much as 50 percent. We should eat at least 400 grams of fruit and vegetables a day. It does not matter what form – whether fresh or as a puree in a smoothie or cooked.
So what would you say to implement into your everyday life some healthier habits? It does not have to be any of mine, be creative. Believe or not, any change to a better lifestyle will ultimately help you live better, healthier, happier and longer.
Are you familiar with the feeling when everything falls down on your head ? Daily stress at work, regular shopping is a must or family as well? That’s when you just say: “I am in stress”.
You do not even realize what’s going on in your body. In these stressful situations, your body produces the stress hormones of adrenaline and cortisol. Adrenaline prepares the body for performance and, together with cortisol, keeps the organism on standby in a stressful situation. These two hormones actually act against each other. Adrenaline causes your body to perform extreme performance, and cortisol production prevents your organism from the effects of adrenaline. Now we are heading to the point. Increased cortisol production can cause extra fat layers despite your regular exercise and healthy eating.
Eat the stress over
When in stress, we often feel exhausted. Then we feel the urge to eat something. But your body and your taste buds do not even think of eating green salad. Exactly the fatty, sweet and caloric foods can make the stress distract and caress your stressed soul. In stressful situations, the body consumes more energy than in normal ones. That’s why the body is looking for a fast energy source. So definitely put the chips or chocolate that you have at home just to be on the safe side, away.
Stress load also plays an essential role in designing diet plans.
Stress while losing weight
You may be thinking about it – why to stress while losing weight? It’s simple, blame your eagerness and impatience. Especially at the beginning of weight loss process, if you would like to see the results right now. Every morning you check on weight, and if there’s not a number you would want to see, you’ll be sad and maybe angry. And this is the moment when your body has to cope with the stressful situation. Frequent expectations of weight loss and constant monitoring of your body may slow down or stop the process of losing weight. However, if you are able to look at weight loss from a different perspective and stop being stressed with no reason, your body will start to lose weight much more relaxed.
RELATED: Natural Fat Burners
How to fight stress
All of us are different and therefore all of us deal with stressful situations differently. Someone can do it more efficiently, others get it more intense. As with the other things, also with stress management, we are individual. That is why every one of us should choose an activity that makes him happy. It makes no sense for you to force yourself into something that does not attract you at all. Precisely the opposite, you stress your body even more. If you like sports, it’s an ideal activity to fight stress. It is a well-known fact that after exercise there is a production of so-called happiness hormones, endorphins, so after training, you will definitely experience this happiness when nothing is impossible.
Relax more often
Find the time to relax as often as possible. Read a good book or dance. Listen to your favorite music. Relax in the sauna or at the swimming pool. Meet with friends. All activities that make you happy will fight stress. In the end, you always have to tell yourself when the bet is not on life, it’s on nothing. The problems are to be solved and those you cannot solve, just let them go.
So – here we are – we have made it to the end of our losing weight series.
We’ve gone through all the traps of weight loss, and we also discussed how to lose weight without being hungry. I believe the series helped you and get you started to apply the changes into your life.
The series was presented not only with my personal experience but also with the expertise of nutrition studies. I wish you a lot of kilograms down that would never come back!
Fat is an essential part of the human body as it helps maintain stable body temperature and protects the body from heat loss.
But once it is too much of it and we do our best to get rid of it, besides regular exercise, we find helpful also balanced eating habits, where it is recommended to eat especially those types of foods that help fats to decompose, to burn easier and prevent them from being kept for later.
These natural fat burners naturally accelerate metabolism, have a cleansing effect, reduce the feeling of hunger, and help to lose weight.
Natural fat burners are mostly foods containing:
- Capsaicin– a plant alkaloid responsible for a spicy taste. It is soluble in fats and alcohols., dramatically speeds up metabolism, supports the reduction of the stored fat cells, and protects testosterone during a calories deficit.
- Synephrine– a substance naturally found in bitter citrus fruits. It significantly accelerates metabolism and is especially helpful in burning so-called persistent body fat (mainly in the area of the buttocks and thighs, in the lower abdomen and lower back).
- Caffeine– comes with a beneficial effect on the acceleration of metabolism while increasing the amount of burned calories. Connected with exercise, it is interesting that taking caffeine before training increases the level of free testosterone, muscle stamina, and anaerobic performance.
To take advantage of the beneficial potential of foods that help burning fat, it’s good to include in your diet, for example:
Lemon –drives the proper start of metabolism and triggers a fat burning process in our body. In addition to being rich in vitamin C and thus strengthen immunity, due to vitamin B6 and L-carnitine production, it also helps the liver and kidney cleansing when losing weight. It is recommended to drink a glass of lukewarm water with lemon in the morning (or during the day before the main course). However, because lemon juice acts detoxing (cleanses the body), it is possible that, especially in the first days, this cure will cause to your body increased urination or temporarily visible skin problems.
RELATED: 5 Super Foods To Support Weight Loss
Grapefruit – citrus fruit with typically bitter taste caused by a substance called pectin. Pectin boosts digestion and balances blood sugar levels. Prevents keeping fat in risk areas – such as abdomen, legs, and buttocks.
Cinnamon –speeds up metabolism and has a positive effect on digestion. It can dissociate fat and sugar, preventing increased fat layers in the body. Its fragrance also acts relaxing while improving the mood. May be used as a flavor for cooking and baking, added to yogurt, mash or coffee.
Ginger –it congests and overheats the body and strengths immunity. It accelerates metabolism and speeds up the digestion comes with the ability to dissolve fat cells and its essential oils clean up the body. It is most often prepared as a tea or used as an ingredient while baking or cooking.
Green tea –not only regulates cholesterol, significantly accelerates digestion and regulates the kept fat in the body.
Chili peppers – warm up the body and help burn fat. Thanks to the contained substance of capsaicin, they have a positive effect on the organism and act as a weight loss stimulant. Minimum of calories and keep the sweet tooth moods under control.
Avocado – although this fruit counts a higher caloric value, it also contains a substance that slows down the release of insulin, so the body does not manage to store all the fats. Avocado increases the speed of metabolism and maintains a prolonged feeling of satiety in the body.
Pineapple – thanks to the bromelain enzyme, it accelerates fat burning. Also a large amount of fiber, which not only causes the feeling of saturation but also keeps proper digestion. Fresh pineapple helps to better digest dairy products, proteins, and meat.
Coffee – caffeine content not only prevents the fatigue, but also push back the appetite, but causes the fat burning process to be effective in the body, as it also contains antioxidants. Keep in mind, however, that coffee is a strong diuretic, and that there is a risk of losing fluids that need to be refilled. Prefer the quality coffee (with no sugar and no milk) and do not overdrink it.
Coconut oil – supports fat burning. While using a non-aromatic type of coconut oil, it can even be used to fry meat, since it can heat up to 200 degrees Celsius. Also as a milk substitute in coffee.
However, it should be reminded that even the most effective fat burners will not do the magic tricks with our overweight or obesity. The principle of keeping healthy eating habits and, of course, adding sufficient motion into lives, works all the time.
Eat healthy = be on a diet
Two ways are leading to healthy eating habits. Either it is required by health itself, and the change of lifestyle is recommended by a doctor or other expert, or we decide ourselves voluntarily. Whether the reason is short-term (e.g., weight loss for the summer, ball, etc.) or long-term. It is essential, in both ways, to remember that changing diet and following, lifestyle as well, is not a short-term action, but should be a LIFE LONG DECISION (if, of course, the health is okay). This change should be meant as an entirely voluntary decision. This means that if I do not like broccoli, I do not have to eat it twice a week or if I love gummy bears, I will enjoy some from time to time.
Everyone prefers this or that taste, everyone likes something else, and a healthy diet comes with a great bonus – it is variable. Everyone can find something there. An important fact is that you need to think about it and use common sense: when eating somewhere more, we have to cut something down on the other side. The “light” version does not mean that I can eat a ton of it; to eat dinner at no later than 6 o’clock in the evening when I go to bed at midnight is an entirely useless fact, and we can find much more. Therefore, anyone who sees a healthy diet as a time-limited important activity done with a specific purpose only will not succeed, but can also hurt himself.
Many people claim that healthy food costs time and money. Preparation of breakfast, snack, and lunch for the next day takes extra time. On the other hand, buying a breakfast, a snack and lunch as an already prepared dish (breakfast in a café, lunch in a restaurant, etc.) is indeed a more expensive action. Do you feel ashamed to bring plastic doses with food to school or work? People around you can only envy you. Sooner or later (in some sad cases never), everybody realizes that what we eat, reflects in our physical and mental aspects. When we start eating lighter, healthier and even more regular, we will feel better. And undoubtedly others may notice it as well.
Diet (be on a diet, follow the reduction diet)
Honestly, I do not like to hear anyone saying he’s on a diet. 90 percent of cases – it is one of the most famous diets such as protein diet, fat-burning diet, fruit diet, or simply fasting for a few days (not mentioning weight loss pills, cocktails, etc.). This type of diet is suitable to reach just one thing: quickly lose a few pounds that will come back after returning to the old lifestyle (well- known Jojo effect). As a bonus, you can still hurt yourself.
If you decide to lose weight, you are overweight, or you are not happy with your current weight (now I do not mean just 1-2 kilograms that you put on during vacation, the sport is well enough to get rid of them), reduction diet would be your solution. You should only start it after proper consultation with an expert followed by a basic health check. Only then can your diet be optimally adjusted for optimal intake and recommended exercise activity.
The most important parameter – how much did you lose
Everybody is unique. Our body composition is a crucial factor. Therefore, when you lose 10 kilograms and reach the desired weight, do not still consider yourself to be the winner. It is a big difference between losing 10 kg of fat and 10 kg of muscle mass. A more important indicator is the measurement of the circumference of the arms, chest, abdomen and possibly thighs. If you lose your weight properly, you have enough nutrients and regular exercise activity, you burn mostly excess fat. However, if you starve, your body will reach out to the energy reserves also hidden in the muscles, which is a huge mistake. Therefore, it is important to exercise while following a reduction diet: it is a change in the ratio between muscle mass and fatty tissue in your body.
If you consider yourself to be one of those that are continually trying but still haven’t found that useful way, maybe the new trends show you more inspiration for how to finally lose weight.
The most often resolution for women at the beginning of the new year is to be fit and look accordingly. To put it into pieces: the goal is to lose weight – at least a couple of kilograms. Which trends should we expect in 2019? They really help us to look better.
2018 was ruled by keto, but!
Last year the top-notch was keto diet DASH. Keto recipes, also shared by celebrities as Kim Kardashian and Gwyneth Paltrow were the most searched recipes in Google.
Keto diet is connected with specific unpleasant side effects though; also the doctors advise to be cautious that the longterm ketosis status is not healthy for the body. Also, food with the massive level of fat and lack of saccharides proved itself to be unhealthy for heart and veins.
What is the opinion on diets and current nutritional trends of Lyndi Cohen, well known prestigious nutrition specialist ? Keto diet will not be that fancy for a long time, because more and more professionals point out its harmful effects.
There are more and more women with bad experience. As of Lyndi Cohen, you can lose weight through the keto diet, but it is not healthy to stay in ketosis status for a long time. She also mentioned that it is a really restrictive method with no space to be flexible. So if you desire to lose weight, try different approaches.
The higher success is credited to full day eating combined with fast. No need to keep it for whole days but as one of the healthiest and the most effective methods is fast taking place for 16 hours a day.
It means that you eat the last day at 5pm or 6pm and your next meal is only the next day at 11am. Feel free to start by 12 hours of fast. The rest of the day you eat as usual. Not just the weight loss but also the benefits for the patients suffering from diabetes and also works to decrease the appetite.
Lyndi Cohen but warns that even this diet helps to lose weight, if you are not able to keep it long term, the results will not be longterm as well.
“Any diet, mostly that one including longterm starving is a bad choice for your relationship with food and could cause that you suffer from the issue to eat healthier in the long term period.
Not only counting the calories, we know for a long time that this is not the crucial part we have to be aware of. New, up-to-date calories counting includes many saccharides, fats, and proteins.
Nutrition specialist but warns that even this attitude is not the best one. Why ? Because it is much more difficult to check on three values instead one with every meal you eat.
Of course, by counting the content, we are able to lose weight, but constant check-ups of nutrients and noting down everything you eat could cause a dangerous food obsession. It is another proof for a diet that is not manageable to be kept in the long term, that again increases the probability that you give up on it.
There is no universal perfect diet for everybody
What is important to realize is – there is no perfect diet to be great for everybody. What more – diets work … until they stop. There is always some hot trend, but these diets usually are not sustainable longterm. You always reach the point when you dont want to count everything you eat or simply – you want to eat a bowl full of sacharids …. if this happens, you could gain your weight back.