Categories
HOME

Keto Diet – A Low-Carb Diet Meal Plan and Menu That Can Save Your Life.

Keto Diet – A Low-Carb Diet Meal Plan and Menu That Can Save Your Life.

Keto Meal Plans

The keto diet is not only used by people who want to lose weight, but also medical professionals have used it to manage various medical conditions. Most of the foods that are found in a keto diet have been known to fight Cancer, heart diseases, acne, diabetes, epilepsy, polycystic ovary syndrome etc. This diet is likewise also used by athletes wanting to lower body fat and enhance their performance.

It is important for you to go through different keto diet meal plan and choose one that you can maintain for a long time. That is, the foods in the said meal plan can you afford them? Are they accessible to you? Can your body tolerate such foods (are you allergic?)

WHICH VERSION OF KETO SHOULD YOU FOLLOW?

  • STANDARD KETOGENIC DIET (SKD); this is the most common approach to keto, those who follow this diet fall under the weight loss category. They are looking to lose some fat. They might also want to improve their medical conditions especially the symptoms related to inflammation, depression etc.

The basic rules for SKD are:

  • Consume 20-50 grams of net carbs every day.
  • Moderate amount of protein.
  • High amounts of fat.
  • TARGETED KETOGENIC DIET (TKD); this diet is used mostly by those who want to improve their workout performance. Its aim is to moderately maintain muscle glycogen.

The guidelines for this diet are thus;

  • Consume 25-50 grams every day.
  • Highly digestible carbs, this should be done 30 minutes to one hour before workout.
  • Moderate amount of proteins and,
  • High amounts of fat.
  • CYCLICAL KETOGENIC DIET (CKD); this is for athletes. Athletes who are on strict high-intensity training program(s) fall under this category. The aim of this diet is to reduce muscle glycogen.

Follow this schedule if you are on this diet;

  • Consume 20-50 grams of carb every day for a period of five days.
  • For a period of two days consume 100 or more grams of carbs every day.At the end of this two-day carb consumption, go back to consuming only 20-50 grams.
  • HIGH PROTEIN KETOGENIC DIET (HPKD); diet for those who are in need of more protein. Total calories of 35% from protein are what is required in the HPKD.

Follow this if you are on this diet;

  • Consume 35% of total calories from protein as stated above.
  • 60% of total calories from fat and,
  • 5 % of calories from carbs.

PLAN YOUR MEALS

Being on a diet as strict as ketogenic means that menus for your meals have to be thought through, this means you have to put some factors into consideration. Such as the number of servings to be made (this is usually depended on the number of people eating), if you want to make enough for leftovers the next day and lastly, meal structure (three square meals or just two meals).

The importance of meal prep cannot be overemphasized as it saves time, money, effort and also increases the chances of you sticking to your diet.

Three quick steps to Keto meal plan are;

Choosing what to eat; you can easily do this by making time to outline your meal plan for a week or two. This will serve as a check for you and make it is easier to follow diet plans.

Shopping list; after making your time table for meals, compile your shopping list and shop.

Prepare your meals, you’ve gotten the ingredients for your meals, it’s time to cook. At first, this might be difficult, but you will definitely get better with time. You know what they say about “practice makes perfect”. You can get help from cookbooks that have recipes and tips for you’re your keto diet or google. Google is at your fingertips.

A SAMPLE OF A KETO MEAL PLAN

Goals and health history are different; therefore this plan is not the foundation for what all keto dieters must have. The aim of the plan is to give you an idea of what a keto diet looks like. You can also use the services of a dietician or medical professional to draw a plan personalized for you.

This particular plan was gotten from https://perfectketo.com/keto-weight-loss-meal-plan/

It is a 7-day Keto Meal Plan.

DAY 1 MEAL

Recipe Fat Protein Carbs Calories
Breakfast Keto Brunch Spread 38g 17g 3g 426
Lunch Crispy Skin Salmon with Pesto Cauliflower Rice 51g 24g 10g 647
Dinner Superfood Meatballs and Keto Creamed Spinach 36g 36g 7g 485

Total macros for the day: 125 grams of fat, 87 grams of protein, 20 grams of carbs and 1,558 total calories.

DAY 2 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Chocolate Pancakes with Blueberry Butter 50g 27g 11.5g 611
Lunch Turkey Sausage Frittata with 4 slices bacon fried in 1 tbsp butter and one cup of coffee with MCT Oil Powder 50g 25g 5.5g 572
Dinner Lemon Herb Low Carb Keto Meatloaf 29g 33g 2g 344

Total macros for the day: 129 grams of fat, 85 grams of protein, 19 grams of carbs and 1,527 calories.

Recipe Fat Protein Carbs Calories
Breakfast Bacon, Egg & Cheese Breakfast Casserole 38g 43g 2g 437
Lunch White Turkey Chili with 2 cups mixed leafy greens with 1 tbsp olive oil 44.5g 28.8g 5.5g 568
Dinner Portobello Bun Cheeseburger with Celeriac Everything Oven Fries and Homemade Keto Mayo 40g 31g 13g 539

Total macros for the day: 122.5 grams of fat, 102.8 grams of protein, 20.5 grams of carbs and 1,544 total calories.

DAY 4 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Keto Power Breakfast Bowl 27g 10.5g 7g 305
Lunch Crispy Cheesy Chicken Salad 36.5g 55g 8g 575
Dinner 4 oz. grilled rib eye steak, 2 tbsp grass-fed butter and 2 cups of mixed leafy greens with 1 tbsp avocado oil 62g 20g 1g 636
Dessert MCT Fat Bomb 8g 1g 2g 81

Total macros for the day: 133.5 grams of fat, 86.5 grams of protein, 1,597 total calories.

DAY 5 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Avocado Breakfast Bowl 40g 25g 3g 500
Lunch Roasted Chicken Stacks 25g 34g 5.5g 369
Dinner Cheesy Broccoli Meatza 24g 32g 7g 375
Dessert 2 Macadamia Nut Fat Bombs 34g 2g 4g 200

Total macros for the day: 123 grams of fat, 93 grams of protein, 19.5 grams of carbs and 1,444 total calories.

DAY 6 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Acai Almond Butter Smoothie 20g 15g 6g 345
Lunch Keto Beef Bulgogi 18g 25g 3g 242
Snack 1 hard boiled egg and 1 oz. almonds 19g 12g 3g 241
Dinner Creamy Mushroom Chicken 27g 24g 3g 334
Dessert Keto Chocolate Mousse 14g 17.5g 6g 248

Total macros for the day: 98 grams of fat, 93.5 grams of protein, 21 grams of carbs and 1,410 total calories.

DAY 7 MEALS

Recipe Fat Protein Carbs Calories
Breakfast Keto Bulletproof Coffee 31g 1g 0.5g 280
Lunch Low Carb Crispy Keto “Fried” Chicken and one cup steamed broccoli 27g 33.5g 6.5g 494
Dinner Low Carb Keto Lasagna 21g 32g 12g 364
Dessert Collagen Mug Cake 43.5g 27g 4g 535

 

Total macros for the day: 122.5 grams of fat, 93.5 grams of protein, 23 grams of carbs and 1,673 total calories.

This may seem like a lot to process, especially as a beginner, but you can start small. One step at a time. Why don’t begin with talking with a health specialist or dietician in order to get a full grasp of this diet and also find out if there are modifications to be made in order to hit your goals.

I hope this article was of great assistance. Follow the tips, stick to your diet and you will definitely see results.

Categories
HOME

3-Day Military Diet Plan to Lose 10 Pounds in a Week

How would you like to lose 10 pounds in a week while eating hot dogs and ice cream?

Most of us would say “sign me in!”, Right?

This is what the 3-day military diet plan has been enticing people with.

The diet claims that it can help you drop as much as 10 pounds in less than a week.

If that’s not tempting enough, it also claims you can lose that much weight without exercise.

Needless to say, these claims have made the military diet wildly popular.

So what is this mysterious diet? How did it come about and is it all legit? Here’s all you need to know in a nutshell.

WHAT IS THE MILITARY DIET?

The military diet is a 3-day low-calorie weight loss meal plan that promises dieters to lose 10 pounds in a week.

The diet begins with a 3-day calorie-restrictive menu. It’s then followed by a 4-day off period where you can eat your way.

It’s a 7-day cycle that gets repeated until you reach your goal weight.

The military diet became famous for its supposed origin in the armed forces. But the fact of the matter is, it has no affiliations with any U.S. military institutions.

HOW DOES THE MILITARY DIET WORK?

The military diet is split into 2 phases: 3 days of dieting, followed by 4-days off.

During the first 3 days, you eat breakfast, lunch, and dinner per the low-calorie meal plan. You’ll be eating roughly 1,000 to 1,500 calories per day in total.

There are no snacks between meals, but you can substitute some items. You can refer to this substitution list.

The last 4 days are off days, where you can choose what to eat. But the diet encourages you to eat healthily and keep your calories low.

You can repeat this weekly diet schedule if desired.

So what exactly do you eat on the Military Diet Plan?

Here is the 3-Day Military Diet Meal Plan with its calorie count.

Breakfast: roughly 222 calories

  • 1 slice of whole grain toast
  • 2 tablespoons of peanut butter.
  • 1/2 Grapefruit.
  • 1 cup of coffee or tea.

Lunch: roughly 172 calories

  • 1 slice of whole grain toast.
  • 1/2 cup of Tuna.
  • 1 cup of coffee or tea.

Dinner: roughly 463 calories

  • 3-Oz (85g) serving of any meat
  • 1 cup of green beans.
  • 1 small apple.
  • 1/2 banana.
  • 1 cup Vanilla ice cream.

DAY 2: 973 TO 1,100 TOTAL CALORIES

Breakfast: roughly 206 calories

  • 1 slice of whole grain toast.
  • 1 hard-boiled egg.
  • 1/2 banana.

Lunch: roughly 305 calories

  • 1 hard-boiled egg.
  • 1 cup of cottage cheese.
  • 5 saltine crackers.

Dinner: roughly 462 Calories

  • 2 hot dogs without a bun.
  • 1/2 cup of carrots
  • 1/2 cup of broccoli.
  • 1/2 banana.
  • 1/2 cup of vanilla ice cream.

DAY 3: 719 TO 1,000 TOTAL CALORIES

Breakfast: roughly 253 calories

  • 1 slice of cheddar cheese.
  • 5 saltine crackers.
  • 1 small apple.

Lunch: roughly 153 calories

  • 1 slice of toast.
  • 1 hard-boiled egg.

Dinner: roughly 313 calories

  • 1 cup of tuna.
  • 1/2 banana.
  • 1 cup of vanilla ice cream.

Hydration is important, so it’s essential you drink a lot of water. Coffee and tea are okay to drink black without sugar and milk. Any other sugary or calorie-added drinks are not allowed.

THE REMAINING 4 DAYS

The remaining 4 days are off days with far less dietary restrictions.

But it’s not to say you can be diet free.

The military diet encourages you to keep your calories under 1,500 a day by managing portions.

Other than that, you are free to eat from any food group and can have snacks if needed.

Once you complete your 4 off days, you can either repeat the 3-day meal plan or continue your off-day diet.

DOES THE MILITARY DIET WORK?

Yes, the military diet works.

Many cases show it can.

Anytime you reduce your calorie intake, you’ll lose weight. It does not matter which diet plan you are on. It could be intermittent fasting, Paleo or the ketogenic diet.

And the military diet is no exception.

HOW MUCH WEIGHT CAN YOU LOSE ON THE MILITARY DIET?

The proponents of the military diet claim you can lose weight 10 pounds or 4.5kg in a week.

But the “results” vary from person to person.

Here is what may influence your result.

Age, sex, and your current health conditions.

These personal factors can affect your weight loss just as much as your calorie intake. So don’t rely on others’ military diet results.

Be willing to consider your personal factors.

Categories
HOME

12 Really Simple Ways To Lose 20 Pounds In 14 Days

Let me tell you right now – it’s NOT impossible to lose 20 pounds in 2 weeks. We’re not talking about a magic pill or wraps or a deprivation chamber – all we’re talking about are small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

So choose at least four of the below expert-backed tips, and promise to work them consistently into your schedule for 14 days straight. If you feel ambitious, tack on a few more.

The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter and in two weeks, you’ll have reached your goal – 20 pounds slimmer! Let’s go – all aboard the train to Slimville.

1. DRINK MAINLY WATER

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

2. AVOID AT ALL COST WHITE BREAD AND PASTA

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

3. DO CARDIO 30 MINUTES A DAY

Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity.

Try this: run as fast as you can for 30 seconds, then rest for 30 seconds and then run as fast as you can again for 30 seconds, then rest for 30 seconds. That’s considered 1 round.

Do as many rounds as long as you can – it could be just 2 rounds your first time out. But I guarantee you, in 2 week’s time, you’ll be able to crank out at least 8 rounds and still have breath left over for a conversation about why your boyfriend can’t be bothered to put the toilet seat down.

4. DRINK COFFEE AN HOUR BEFORE WORKING OUT

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout. You’ll burn more calories without realizing you’re pushing yourself harder.

5. HAVE NIGHTLY YOU-ON-TOP SEX

Not that you need an excuse to hook up with your guy every night. But the fact is, this position is a fat blaster. Being on top means you do the rocking. And the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

6. DO 36 PUSH-UPS AND LUNGES EVERY OTHER DAY

These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. Push-ups target your upper body, while lunges work your butt, hips, and thighs.

Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

7. SLEEP 30 MINUTES MORE A NIGHT

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices. In other words, no quick sugar fix for breakfast in search of energy. And you definitely won’t feel lethargic and skip the gym.

More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

8. MAKE ONE FOOD SACRIFICE

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab. Your body won’t even notice their absence.

9. EAT SALMON FOR LUNCH

Salmon not only tastes good. It’s also packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion of salmon may immediately make your face look a bit more contoured.

10. STAND UP STRAIGHT

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

11. DO 36 SQUATS AND SIT-UPS EVERY OTHER DAY

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

12. TRY THIS ODD “CARB TRICK” THAT BURNS UP TO 1 POUND PER DAY.

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.

That’s how 40-year-old Carly Donovan, an overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch.

Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.

And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!

With the same “carb-pairing” trick Carly dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.

Categories
HOME

Burn 500 Calories A Day Fast: The 12 Best Workouts

Did you know that merely reducing calories does not aid weight loss ? However, burning 500 Calories per day, along with a balanced diet, can aid weight loss of 6 kg (13 lbs) and 8 kg (17.6 lbs) in women and men, respectively .

You need to burn 3500 Calories (500 Cal * 7 days) to lose one pound of fat . Creating a negative calorie balance (fewer calories in and more calories out) is necessary for weight loss . How can you burn 500 calories a day? Do these 12 fat-burning exercises for 30 minutes a day. Scroll down to check them out.

12 BEST EXERCISES TO BURN 500 CALORIES IN 30 MINUTES

1. HIIT (HIGH-INTENSITY INTERVAL TRAINING)

HIIT or high-intensity interval training is the best form of anaerobic exercise (does not use oxygen but fat as fuel) to burn 500 calories in a short time.

In HIIT, quick and high-intensity exercise sets are repeated for a short time to burn fat more effectively than regular cardio exercises. HIIT also creates EPOC (post-exercise oxygen consumption), which means that you will burn fat even after 2 hours of doing the exercises.

An example of HIIT is doing 12 squat jumps at a high intensity, taking 10 seconds rest, and repeating two more sets. Take 10 seconds rest and do 20 high knees at high intensity. Again, rest for 10 seconds and repeat two more sets. Here are the best HIIT exercises you can do.

2. ZUMBA/DANCING

Zumba or dancing is a workout that is perfect for people who want to have fun while losing weight. With only 1-2 minutes break during the session, you can burn somewhere between 400-500 calories, depending on your weight and intensity. Exercising with other people who are on the same journey will also boost your confidence and keep you on track.

3. KICKBOXING

Kickboxing is a combat sport that burns about 400-500 calories in just 30 minutes. It improves physical fitness, stamina, balance, and mobility (6). Find a kickboxing class near you and get fitter.

4. SWIMMING

Swimming is an excellent fat-burning and full-body toning exercise, minus the sweat! If you weigh 130 pounds, swimming (freestyle) at a fast pace for 30 minutes will burn around 445 calories. Try various strokes, and you will get in shape in no time.

5. RUNNING/SAND RUNNING

Running and sand running are two effective aerobic or cardio exercises for the entire body. They burn more than 500 calories, depending on your body weight, distance, speed, and time. If you weigh 120 pounds and run at 12 mph, you will burn around 545 calories in 30 minutes.

Sand running adds resistance, which makes this exercise more effective for burning calories quickly. It also helps shed fat from the legs and tone the lower body. Run barefoot on a clean beach to make all the small muscles work, prevent injuries, and strengthen the leg muscles

We recommend practicing interval running. Jog at 8 mph for a minute, and sprint at 12-14 mph for 10 seconds. Repeat for 30 minutes. Take two 30-second breaks and walk at 6 mph.

6. WEIGHT TRAINING

Lifting weights or strength training is essential for building lean muscle and burning 500 calories a day. Use equipment like dumbbells, barbells, Swiss balls, medicine balls, kettlebells, resistance bands, pull-up bars, etc. to get your muscles fibers to work.  Do cardio and weight training on alternate days to get a fit and slim body.

7. ROPE JUMPING

Jumping rope or skipping is a great warm-up exercise. When you practice high-intensity rope jumps for 30 minutes, you can burn up to 500 calories. Wear proper shoes and land softly to prevent knee injuries. Take two 60-second breaks during the session.

8. BODY WEIGHT WORKOUTS

Body weight exercises are like lifting weights without weights! You don’t need any equipment  to burn 500 calories in 30 minutes – just your body’s weight. Exercises like jump squats, plank toe taps, crawling, push-ups, mountain climbers, spider climbers, burpees, high knees, jumping crossbody leg kicks, leg drops, crunches, jumping lunges, skater lunges, etc. are amazing calorie burners.

9. EXERCISE BIKE/CYCLING

Whether outdoors or indoors, bicycling is a great way to burn 500 calories in 30 minutes. Fast biking at 14-15 mph for 30 minutes can help burn 460 calories in 30 minutes. However, if your endurance is not at that level, you may take three sets of 60 seconds break and catch your breath. Over the course of two weeks, your endurance will start improving, and you will start burning more calories.

10. ROWING

Get a water rowing machine at home or row at the gym. It will help you burn 500 calories and also tone your upper back, shoulders, chest, and arms. It also offers a host of benefits.

11. OUTDOOR SPORTS

Skiing, ice skating, football, basketball, and racquet sports like badminton and tennis are amazing outdoor sports you can bank on to burn 500 calories in 30 minutes. The serotonin and adrenaline rush also helps improve memory, reduce stress, and induce better sleep.

12. RUNNING UP THE STAIRS

Running up the stairs is a fat-burning, leg-toning exercise that you cannot ignore if you want to burn 500 calories in just 30 minutes. Running up the stairs helps pump more oxygen and works the lungs, heart, muscles, and bones. You sweat and shed the fat away. It also improves your balance and coordination.

These are the 12 best exercises you can do to burn 500 calories in 30 minutes. But is it enough for losing weight? Find out in the next section.

IS BURNING 500 CALORIES A DAY ENOUGH TO LOSE WEIGHT?

Yes, burning 500 calories per day is good for reasonable weight loss per week. If you want to lose a pound of fat, you need to burn 3500 calories. If you burn 500 calories per day, by the end of the week, you will burn 3500 calories, which means you will lose a pound of fat.

Following the right nutrition plan and taking proper rest can help you lose more than 5 pounds in a month. Remember, gradual weight loss is always better than following fad diets and workout routines that cause long-term injury.

Here’s a list of other activities you can do to burn calories.

OTHER FUN WAYS TO LOSE CALORIES

  1. Do gardening, be it in your backyard or someone else’s. Gardening can be quite tiring, and it will earn brownie points with your friends and family.
  2. Clean the house. You may listen to your favorite music to keep you engaged and entertained.
  3. Convince a friend to play racquetball with you every day for 45 minutes.
  4. Learn to play an instrument. There is enough mental and physical strain to burn plenty of calories.
  5. Laugh! Yes, laughing also burns calories.

Working out does not have to be a punishment. Have fun while taking care of your body and health. Mix cardio and strength training. Eat healthy and remain stress-free, and you will see a huge difference in the way you look and feel. Take care!

What are your thoughts? I’d be very thankful if you’d help it spread by SHARING it on Pinterest. Don’t keep this to yourself, please share this post on your Pinterest Board. Love You <3

Categories
HOME

5 WAYS TO LOSE WEIGHT BY WALKING

Walking to lose weight is entirely possible. Walking has always been a simples form of exercise, and basically, everyone can do it. + Walking requires almost no equipment and it can be done more or less anywhere. Walking is not only good for WEIGHT LOSS but also for overall BETTER HEALTH. Here are 5 EASY ways you can lose weight by walking.

Walking to lose weight is entirely possible. Yup, it’s 100% true. It’s not some mumbo-jumbo nonsense – walking to lose weight is totally real. Just because you don’t sweat-your-soul-out while you’re doing simple walking exercise that doesn’t mean you’re not affecting your metabolism and burn fats.

I’m a living proof that you CAN lose weight by walking!

A couple of years back, when I started living healthier, walking was the only form of exercise I could do. I was morbidly obese, and at that point, walking was the only thing I could do to move and burn calories. I followed few simple rules, and next thing I knew, I formed walking habit that helped me lose some serious weight. Nowadays I combine both walking and running + yoga in order to maintain my weight and balanced, healthy lifestyle.

Walking is one of the safest and simplest forms of exercise known today. Basically, everyone can do it. But walking is not only great for shedding pounds and inches from your body. It’s great for toning our muscles and improving our overall health.

So when you’re the beginner, overweight or just out of shape, walking is the BEST form of exercise you can do.

You may be interested to read this: How To Start Walking For Weight Loss 

There are only two simple rules you need to understand if you want to start losing weight by walking:

  • you need to know how many steps you need to take every day,
  • you have to commit to this step count on a daily basis.

Simple, right?! Here’s how you can lose weight by simply walking.

5 WAYS TO LOSE WEIGHT BY WALKING

1. Walk at least 10.000 steps / day

The number of calories you can burn by walking is determined by your body weight and walking pace. On average, if you walk at a pace of 4 miles per hour (a common pace), you can burn roughly 300 – 400 calories per hour. To lose weight the average person needs to take about 2,000 steps in the average mile.

1 Mile = 2,000 steps and 100 calories burned
1 Pound – 3,500 calories
1 Pound weight loss per week = 500 calorie deficit per day

Mathematic is simple here: to lose 1 pound per week, you need to add 10,000 steps to your day.

Remember, you don’t need to start with 10,000 steps right away. Begin walking three days per week for 15 to 20 minutes. Then gradually increase the frequency until you are walking 30 to 60 minutes per day every day of the week. Also, you don’t need to hit 10,000 steps in one session. You can break your walking sessions into two sessions during the day.

2. Walk at a brisk pace

Brisk walking refers to your exertion rather than your speed – although according to the Centers for Disease Control and Prevention (CDC), a brisk walking pace is defined with 3.0 miles per hour or about 20 minutes per mile. But I like to measure my brisk pace with my heart rate and breathing rate. Let me put it this way – for your walking pace to be brisk, you need to be breathing harder than usual – you should be able to speak in full sentences, but not sing for example.

If you find your usual walking pace doesn’t reach the level of brisk walking and you want to speed up, then work on your walking technique to increase your speed.

You can also swing your arms while walking – vigorous arm pumping not only speeds your pace, it also provides a good upper body workout. Arm swinging while walking cause you to burn 5 to 10 percent more calories.

Remember you get an added benefit of burning fat when you walk at a brisk pace for longer than 30 minutes at once after warming up.

3. Practice interval-walking

Walking faster isn’t the only thing that burns calories. Changing the pace increases calorie-burn too. You don’t have to have to follow some speed plan, though. Just try walking as fast as you can and then slow down. Then, speed back up again and so on.

You can even do short jogging session, just to build up your heart rate – if you’re in condition to do it of course.

4. Add walking uphill

Walking uphill, or upping the incline on the treadmill, or adding climbing to a staircase with your walking exercise will help you build more muscles, increase your heart rate and overall help burn more calories. That’s a pretty good reason to add some incline intervals to your walks.

You can do uphill walking two to three days per week or you can add some incline walk into your everyday walk – that’s if you have hill near place you walk or if you’re doing walking on the treadmill.

5. Add strength training

Walking is a great way to lose weight, but to make sure that you aren’t losing metabolism-boosting muscle mass, you need to integrate strength training into your routine. Why? Well even when we are at rest, our body is constantly burning calories. In fact, 75 percent of the calories that we burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle. So build up some muscles people!

You can either stop every 10 minutes during your walks to perform a few sets of pushups, lunges, or squats, or other bodyweight exercises or you can incorporate strength training into your morning routine.

Pair that extra strength training with 30 minutes of brisk walking once a day and you’ll start cutting down on your extra fat deposits in no time.

 

Here are products I love and recommend:

 

You may want to lose weight fast, but losing excess body fat is often the real goal. And you can do that with walking – easely. Consistency in eating a healthy diet and enjoying exercise are what will keep you on course and get you to the finish line.

Establish a good exercise schedule and find joy in activities that will make you healthier at the end.

 

Do you practice walking daily? Have you tried any of these strategies? If so, how have they worked? What are your favorite tips for walking pounds off? Let me know in comments below. 

What are your thoughts? I’d be very thankful if you’d help it spread by SHARING it on Pinterest. Don’t keep this to yourself, please share this post on your Pinterest Board. Love You <3

Categories
HOME

HOW I LOST 100+ POUNDS WITH HEALTHY EATING

With healthy eating and few simple lifestyle changes, I healed my body and lost 110 pounds. How I lost 100+ pounds with healthy eating? Read on… here’s my story! 

All my life I lived an unhealthy lifestyle and struggled with excess weight. After my child’s birth, I started to gain weight even faster. My stressful job, unhealthy lifestyle and unhealthy eating habits led me to total disaster. In summer 2014 I was literally on an edge. At that point, I weight 264 pounds, and I started to feel physically sick. I started to experience back pain and knees pain. I got shortness of breath and trouble with walking. My blood pressure and heart rate was high. I had zero energy. I was terribly depressed and very unhappy with my life. I was obese, unhappy and physically sick. I needed to change my life FAST or I knew I’ll end up in a hospital.

THE CHANGE

That summer I realized I need to change my life, but I didn’t know exactly how to start. I’ve already experienced the agony of various diets. None of them worked. Tasteless diet food, rigorous plans which I had to follow and then disappointment. I didn’t want to go through that again. Diets are the temporary solution, and this time, I wanted a permanent change of my lifestyle. I wanted to get my life back, to enjoy my life healthy and happy.

So I started to learn about healthy food and experimenting with healing spices. I’ve started eating REAL FOOD – fruits and veggies, and give up all the processed meat, added unhealthy refined sugars, store-bought food and anything processed. It was pretty drastic change for me at that time but it was the only way to get my life back. Also I started WALKING, doing yoga, and lead more active lifestyle.

THE RESULT

In just six months, I restored back my energy and I started to feel amazing. Also, I’ve started losing weight which restored back my confidence. In year and half I’ve lost 110 POUNDS (50 kg). Yes it’s pretty amazing, but for me the biggest accomplishment is my complete lifestyle change. I’m HEALTHIER and HAPPIER person today. I feel great! This new healthy lifestyle really healed me.

Healthy eating is not just some short term diet – IT’S A LIFESTYLE. There’s no particular diet plan you have to stick with. No boring, tasteless food.

Healthy eating means eating natural fresh food, foods that are nutritionally rich and feeds your body, giving the body necessary energy. It also means eating food that cleanses the body and protects it. Healthy eating also implies to eat in moderation with intention – mindful.

If you take care of your body and keep it healthy, it will surely give you great things in return. I like to say that the “side effect” of a healthy lifestyle is losing weight and overall feeling better, so watch out… Soon you may find yourself feeling great and good about yourself, feeling full of energy and look stunning!

People started to get interested in my weight lose story. They wanted to know how I managed to improve my life in such a way. Since I know how difficult it is to start, especially when you don’t know where to begin, I started to write this blog. I wanted to share everything I’ve learned on my weight loss journey towards healthier and happier me.

This is not just another blog with recipes. On this blog I also share all my experience, tips and guidelines on how to eat healthy and feel awesome. I hope my story has motivated and encouraged some of you. Please feel free to contact me if you have any questions. Love to hear from you in comments too. 🙂

What are your thoughts? I’d be very thankful if you’d help it spread by SHARING it on Pinterest. Don’t keep this to yourself, please share this post on your Pinterest Board. Love You <3
Please repin this post ! <3

Categories
HOME

HOW TO START WALKING FOR WEIGHT LOSS AND BETTER HEALTH

Walking is one of the easiest, most enjoyable and the least expensive way to get fit, lose weight, reduce stress, and improve your quality of life. All you need is a good pair of shoes, comfortable clothing, and desire. It’s super easy but that doesn’t mean is not effective. Find out how to start Walking For Weight Loss And Better Health.

Did you notice how I always emphasize the importance of regular exercise? It has such a HUGE impact on our mental and physical health, but many people still ignore that fact, and despite all health benefits, they still think that squeezing a workout into a busy daily schedule is not doable nor important… until health problems appears, and hopefully not too late they wake up.

The problem also may lay in the fact that many people picture “exercising” and visualize GYM where people struggle with weird machines, breathe hard and sweat while having some painful, crazy training. It’s not the only way to exercise for health, you know. Many assume that less intense physical activity – like bike riding, hiking, swimming, and brisk walking (yes, WALKING) is a waste of time but in fact, any moderate daily exercise is excellent for health.

I was one of such person before. I had so many excuses because losing weight, and my health wasn’t my priority. My wrong seeing of things kept me overweight and unhealthy for so long.

I’m not a gym / “no pain no gain” type (not many people are). But the simple truth is – there are so many ways you can exercise. Swimming, biking, yoga, pilates, zumba, gym, weight lifting, running… You just have to find a physical activity that suits you and that you enjoy and DO IT regularly. That means exercising for better health. It doesn’t have to be only your dream, a wish. I’m living proof that morbidly obese person who never LIKED any exercising nor ever DID any physical activity CAN BE active and enjoy every second of it.

Exercising means performing ANY form of planned, purposeful physical activity with the intention of realizing some health benefits. Like I’ve mentioned above, walking at a brisk pace is considered exercise too. It’s obvious actually since walking is a natural way in which we burn calories.

  • Preventing or manage various conditions, like heart disease, high blood pressure, and type 2 diabetes,
  • Strengthen your bones and muscles,
  • Improves your mood,
  • Improves your balance and coordination,
  • Maintaining a healthy weight.

Walking is the most accessible form of physical activity and the easiest ways to get your body fit and into shape. You can even lose weight with brisk walking exercise.

When I finally decided to change my lifestyle, I knew that this change would involve moving my ass off the couch. I knew that I would have to find some activity and start exercising. I wasn’t thrilled about that because my condition was in a poor state, and my knees were killing me. I knew it would be HARD. The only thing I could do at that point was WALKING – at the slow pace and short distance at first – but I decided to do it regularly every day and see what happens. And so I started. In just a few weeks I began to feel better – energized. That motivated me to go further with my walking and to push harder.

Here’s how I started Walking For Weight Loss And Better Health.

I got the right GEAR for walking.
After I’ve done my first walking exercise in old flat shoes, I learned a valuable lesson – having the right shoes for walking is the most important thing. So next day I went shopping and got myself the walking shoes. When I choosing the shoes, I was looking for ones that got the proper arch support, a firm heel, and thick flexible soles, that are lightweight and most importantly – comfortable. The second most important thing is clothes. Make sure you get some comfortable clothes appropriate for weather conditions.

I chose a walking ROUTE.
In the beginning, I didn’t feel comfortable exercising around people, so I chose a familiar path through the park near my house where I felt relaxed and where I knew there are not many people around. Later, as I eased in my exercising, I chose a different route, but generally, I always avoided crowded places, sidewalks, and uneven turf to avoid getting injured. To make my walking exercise more interesting, I changed my route every 2 to 3 weeks.

I learned to WALK CORRECTLY.
Turning your regular walk into a walking exercise requires a little adjustment. Fitness walking requires a good posture, some arm motion, and proper foot motion to get the most out of a walking and to avoid injuries. So I learned that is important to keep your head up and look straight forward, keep your neck, shoulders, and back relaxed and to swing arms freely with a slight bend in your elbows – a little pumping with your arms is OK. Also for a stable core is good to have back straight and stomach muscles slightly tighten and walk smoothly, rolling your foot from heel to toe. Sounds complicated but it’s fairly easy.

I turned on FITNESS TRACKER.
The standard for optimal health is 10,000 – 15,000 steps a day. That’s around 5 mile. Devices like Fitbit or Pedometer can help you track those steps/miles. You can use the simple application on your smartphone, like Endomondo or Google Fit. At the beginning, I kept track of my daily progress with Endomondo and later I got myself a Fitbit which is much more convenient. Keeping track helped me stay committed and motivated me to walk more.

I established a WALKING ROUTINE.
The idea of “starting a walking routine,” can seem daunting but it doesn’t have to be. My advice is to start small and build routine slowly. If you haven’t exercised in a while, your condition may be in the poor state – like it was the case with me. So it’s important not to overdo it the first week. I started off with easy-paced, short walking sessions, 2 – 3 miles per day. After a while, I picked up my pace – from easy to moderate and made my walks longer, 4 – 5 miles a day. To get the health benefits from walking it needs to be moderate intensity activity at least 5 miles long, so aim for that in your basic walking exercise. If you are walking for weight loss – like I did, you will need to do 5 miles a day exercise at brisk pace varying the speed and intensity. After a while, I added an incline to my walks. I also started using dumbbells while walking. That way I did strength‐training while walking which made me burn more fat and calories. I set the goal to do walking exercise at least three days a week. That is a good and realistic goal for everyone, even for the busiest person. Later I upped my walking exercise to four to five days a week, depending on my schedule.

I did walking exercise INDOOR.
The will may be strong, but weather conditions sometimes makes it impossible to go outside and do walking exercise. But that doesn’t mean you have to stop exercising. You just need to adapt your walking routine a bit. During rainy autumn and freezing winter days, I did my walking exercise indoor. I turned on my computer and worked out with Jessica. She has some amazing indoor power walking workouts you can literally do anywhere – even if you have smallish apartment, and you don’t need a fancy equipment like treadmill.

I didn’t forget to ENJOY AND HAVE FUN.
The most important element in creating successful long-term fitness routine is to make your workouts enjoyable. So find as many ways as you can to make walking fun. For example, create a playlist with your favorite motivational songs, put on headphones and start moving those legs. It exactly what I did and what kept me going. You can invite friends or family members to join you. Find new interesting places to do your walking exercises – like nature reserves, or riverside paths. I got to know my whole neighborhood quite good and I discovered some interesting places I didn’t know even exist in my neighborhood. I met some interesting people along the way too.

These are some products I recommend when starting your walking exercise:

The toughest thing about starting a walking exercise is developing a habit. But you only need to stick to the same routine for few weeks. It’s totally doable. Trust me. Once you start to notice the change in your body and how you can do more and more each day, you’ll get even more motivated. You’ll get to feel much better too, which will boost your enthusiasm too.

Walking changed my life in so many wonderful ways. Not only walking helped me to lose 100+ pounds, but it helped me feel better and healthier. Also walking led me to start running which was one of my biggest goals. From couch potato to runner – imagine that. 😉

With all this said, what are you waiting for?!

What are your thoughts? I’d be very thankful if you’d help it spread by SHARING it on Pinterest. Don’t keep this to yourself, please share this post on your Pinterest Board. Love You <3

Categories
HOME

5 WEIGHT LOSS TIPS THAT REALLY WORKS

Losing weight doesn’t have to be daunting. With just a few simple lifestyle changes you can make a big weight loss punch over time. Here are my 5 Weight Loss Tips That Really Work.

When it comes to weight loss, there are a million different tips and tricks out there that claim to deliver fast and easy results. Well, I’m sorry to disappoint you guys, but there’s NO easy way to lose those piled pounds. But that’s not the reason to give up on your new healthier life nor the reason to despair. Just stop stuffing your face in that chocolate cookie box and listen up.

Losing weight doesn’t have to be a pain. While eating healthier and slipping in exercise does take some work, it really doesn’t require heroic effort. Making just a few simple diet and lifestyle changes can make a big weight loss punch over time. Today I’m going to reveal you some of my (favorite) weight loss TIPS that REALLY works. These tips are super painless way to lose weight. My -100 punds weight loss story is a proof that these tips actually work.

 

#1 CUT BACK SUGARS.

I can’t be MORE serious about sugar guys. Just STOP consuming so much unnecessary calories. Sugary drinks are the worse. Avoid them at all costs. These are the most fattening things you can put into your body, and avoiding them REALLY helps you lose weight. By removing unhealthy sugars from your diet and by reducing overall sugars intake will keep your insulin levels in balance, naturally kill your appetite and make you lose weight without hunger. Don’t quite know How To Quit Sugar? Read it >> HERE.

#2 EAT PROTEINS, FAT, AND VEGETABLES.

Each one of your meals should include a protein source, a fat source, and some veggie. When you compose your meals like that you will automatically bring your nutrient intake into the range that promotes not only good health but also weight loss. Adding protein to your meals reduce the obsessive desire for eating more and makes you so full that you automatically eat fewer calories.

Good protein sources are:

  • Meat – beef, chicken, pork, lamb, …
  • Fish and seafood – salmon, trout, shrimps, lobsters, …
  • Eggs – omega-3 enriched or pastured eggs are best.
  • Legumes – peanuts, beans, lentils, peas, …
  • Seeds – sunflower, sesame, chia, hemp, flax, pumpkin seeds, …
  • Nuts – almonds, walnuts, cashews, …
  • Quinoa, spinach, spirulina, …

When filling your plate with food, don’t be afraid to load it with veggies like broccoli, cauliflower, cabbage, spinach, and kale. These are low-carb veggies you can eat as much as you like. If you’re not sure What’s In Season, you’re more than welcome to check out my seasonal produce guide >> HERE.

When it comes to fat, don’t be afraid of eating the fats. Fat won’t make you fat. The best cooking fat to use is coconut oil. I also use extra virgin olive oil, flax oil, and many other plant-based unrefined oils. Avocado is super healthy too. It’s perfect in salads, like Avocado Potato Salad, but can serve to make a delicious dressings too.

#3 WORKOUT AT LEAST 3 TIMES PER WEEK

I know working out sounds daunting, but some activity is a MUST if you want to start losing weight. You don’t have to do heavy weight lifting nor do some vigorous exercise. Simple brisk walking, bicycling, yoga or jogging will do just perfectly. I think walking is a great way to exercise and I think it’s completely doable for most of us. I’ve already talked about the benefits of everyday walking for weight loss. Just 30 minutes a day, three times per week will make a huge difference, not only for your waistline but your overall health.

#4 WATCH YOUR PORTION CONTROL.

Ever heard the trick that using a smaller plate will help you lose weight? It really works! Studies show that people automatically eat less when they use smaller plates. Once you finish eating from your salad plate (rather than a dinner plate), you’ll be full enough, and you probably won’t feel the need to get up from the table and refill your plate. But, portion control isn’t really about measuring your food. It’s about not taking on second appetizers at the dinner and about cutting back on your pasta for lunch if you already had bread for breakfast that day. It’s about being reasonable with your food intake.

#5 DON’T STARVE YOURSELF.

Starving yourself to lose weight does more harm than good. Yes, with starving you may drastically lose a couple of pounds, but these pounds will come back as soon as you start eating again. Starvation can actually be very harmful to your health. So just forget a diet mindset. Instead of starving yourself to death and restricting yourself from food try be more open minded regarding food you consume.

Add more nutritious and healthy foods to your diet rather than subtracting foods from your plate. You can add your favorite veggie to your morning meal – like tomatoes with scrambled eggs, or have a big bowl of Cabbage Carrot Slaw with your dinner. Slip favorite fruits into your lunch box or in the breakfast bowls. Having veggie soup as an entree is not only super healthy but super filling too. Remember, you don’t have to eat less. You just have to eat right.

Does that sound doable? I think it does. 😉

What are your thoughts? I’d be very thankful if you’d help it spread by SHARING it on Pinterest. Don’t keep this to yourself, please share this post on your Pinterest Board. Love You <3