#2 hours of cardio a day calories burned

[csuitebitches]

The Best Workout that Changed My Body (Model Workout)

Growing up, I was a chubby kid. As a teenager, I was “skinny-fat” - I had a tummy but lean arms and legs. I have tried everything to burn that belly fat off; right from detox teas, waist clinchers, sports, Pilates, limiting my calorie intake, weight lifting, strength training, eating only health food for months, lemon water, even K-Pop stars’ diets… you name it and I’ve probably done it.

Then I finally found something that worked out for me. I stumbled across it on Reddit, and I shared it with my friends, not thinking that it would actually work.

Except that it did.

A friend who had gained 10 kgs because of her thyroid lost nearly 8 kgs in a matter of a couple of months. Another friend - who’s quite skinny and petite and struggled with weight gain - saw her body get more toned in just a couple of weeks.

So I decided to try it out as well - and I could actually see a difference in just a week’s time (as crazy as this sounds). A few pants I had that I always felt a little insecure about wearing actually felt LOOSE at the waist! I couldn’t believe it!

Now, for a little disclaimer. The person who created these workouts happens to train models. They are specialised in model training- reducing waist cm, hips is their specialty. HOWEVER. They were accused of filming their clients in their gym bathroom. Their spouse eventually took over the company. But that still doesn’t sit right with me. So that means that I will not be buying any of the company’s products, even though the work outs are really effective and require minimum equipment.

So I did a little bit of sleuthing - and found 5 out of 6 of their workouts for free on Reddit.

I’m going to share the link that I found on Reddit. I am NOT responsible for uploading the files. I have no role to play in it. These have been available on Reddit for literally years. I have no idea who the original distributor is, either. Also, these videos are quite old. I’m sure that the new ones are different from these.

The workouts range from 20-60 minutes (most of them are at 40 minutes though). The best part is that you can do these anywhere.

The only equipment you really need:

- yoga mat

- Slide discs/ wash cloths

- Ankle weights

- 3 pound dumbbells

Here it is (the link)

The nutrition guide:

(I have not come up with this. Do not hold me responsible if you do not agree with what the trainer says).

1. Calorie intake: 1600 calories

2. No juice, rice, pasta, potatoes, bread 2-3 hours before you workout. If you must eat, it has to be low calorie protein or lean (eggs, protein shake, lean protein, salad, vegetables).

3. No carbs after 3 pm.

4. Dinner should be protein and vegetable based.

5. No protein for 1-2 hours after workout. Fruit juice, fruits, vegetables and starchy carbs are fine.

6. Only treadmill for cardio. Slow jogs. No weights for lower body, outside of the program. No lunges, squats or deadlifts. Yoga and Pilates are fine. I personally do 12-3-30.

How I use this routine:

Monday: workout 1

Tuesday: 12-3-30

Wednesday: workout 2

Thursday: 12-3-30

Friday: workout 3

Saturday: workout 4 +12-3-30

Sunday: 12-3-30 / yoga/ rest day

I take 5 days off in a month during my period. These workouts are also not crazy intense (I’m used to playing sports and being active in general) so I’m fine doing it everyday.

What is 12-3-30?

Treadmill workout where:

12- incline

3 - speed

30 - minutes

[frociaggine]

👀?

YES THIS IS TRUE. And that's why you don't fuck around and find out on race day.

Some background for people who aren't into endurance activities: running burns a fuck of a lot of calories, primarily carbs. There's only a certain amount of carbs your body can store and efficiently use as an energy source; failing that, your body will start burning fats. Unlike what #fitspo influencers want you to think, "running to burn fats" is neither recommended nor pleasant — a common slang for it is "hitting the wall" because that's very true to how it feels. It's not efficient, and some people purposefully train on a completely empty stomach to be able to handle it better. There are many schools of thought, studies etc., and I'm simplying a lot here, but the point is:

If you're going to run for longer than 90 minutes, you WILL have a MUCH easier time if you consume carbs at some point mid-workout. There's also the fact that many people aren't comfortable running on a full stomach, or don't want to chew mid-run, and for all these reasons energy gels are veeeery popular among runners. They're calorie-dense and made to consume on the go, and contain a combination of simple and complex carbs designed to be absorbed as quickly as possible, might also have electrolytes. and have different flavour profiles... and some give you the shits. Or stomach cramps. Or nausea. Alas. Such is life.

Some people are more unlucky than others and there's like only one or two brands of gels they can stomach, some people are god's favourite children and they can eat everything, but just to be safe! If you have a big intense workout or a race coming up, always go with a tried and true nutrition for every run that you know for sure works for you.

(Fun fact! Last time I checked, we don't actually know WHY there's so much ???? weird overlap between running and bowels / stomach issues. It's just... very normalised in the running community that sometimes running makes you need to poop and that's just how it is. We all know it, we just never talk about it. Bodies are weird. So... combine that with an energy gel that you're sensitive to? It's hell.)

Anyway. Never fuck around and find out on the day of a race.

Anyway #2: that long introduction above is also why it's important to refuel if you're going to do cardio for extended periods! Like, if you're taking a 2-hour dance class, you might want to snack on dried fruit and you'll feel more energetic by the end of it. Or why football players eat energy bars at halftime, or why it's a good thing to take food along on a hike. Even if you perform better on a mostly empty stomach (I do!) some light nutrition will make you 1) accomplish more and 2) FEEL BETTER.

SORRY I TOOK THIS FUNNY POST AND INFODUMPED I just think sports science is soooo fascinating

[healthy-liiviing]

Transform Your Body: The Ultimate Weight Loss and Fitness Plan

Forget fluff and fad diets. This is your blueprint to transform your body, a roadmap to peak fitness and a healthier you. Here's the no-nonsense approach:

Fuel Your Engine (Diet):

Calorie Control is King: Track your intake (apps are handy) and create a sustainable calorie deficit. Aim for a moderate reduction to ensure long-term success.

Macronutrient Magic: Prioritize lean protein (chicken, fish) for muscle building and satiety. Don't skimp on fiber-rich vegetables and whole grains for sustained energy and digestion. Healthy fats (nuts, avocado) are your friends - they keep you feeling fuller for longer.

Hydration Hero: Water is your best friend. Invest in a reusable bottle and sip frequently. It curbs cravings, aids digestion, and optimizes performance.

Plan and Prep: Don't fall victim to unhealthy temptations. Plan your meals and snacks for the week, prepping some in advance to avoid unhealthy choices when pressed for time.

Forge Your Physique (Exercise):

Strength is King: Build muscle with progressive overload weight training. Start with lighter weights, gradually increasing as you get stronger. This builds a calorie-torching engine and sculpts your physique.

Compound Movements: Focus on compound exercises that work multiple muscle groups at once. Squats, deadlifts, lunges, and rows are your foundation.

Cardio Complement: Don't neglect cardio. High-intensity interval training (HIIT) is a time-efficient way to burn calories and improve cardiovascular health. Aim for 2-3 sessions per week.

Find Your Flow: Enjoyment is key to consistency. Explore activities you find fun - swimming, dancing, hiking - to make exercise a habit you look forward to.

Rest, Recover, Repeat:

Sleep Like a Champion: Aim for 7-8 hours of quality sleep each night. Sleep is crucial for muscle recovery, hormone regulation, and overall well-being.

Listen to Your Body: Don't push through pain. Schedule rest days for recovery and prevent injuries. Active recovery activities like yoga or light walks can aid in this process.

Mind the Stress: Chronic stress can sabotage your goals. Practice stress management techniques like meditation or deep breathing to keep your cortisol levels in check.

thank you for reading plz like this article and Follow me to receive many useful articles every day

[petiteskinnyana]

Day 6:

Lemon pepper chicken w/ pea mash - 380kcal

Total intake for today: 380kcal

30 mins cardio: -300kcal

Net: 80kcal

I have a Halloween party next weekend and I want to see how much weight I can lose by then, so one meal a day, an average daily intake of under 300kcal for the rest of the week and at least half an hour of cardio it is.

Note #1: I don’t usually calculate the net amount of calories because I don’t want to use that as motivation to eat lots of junk and then work out lots (which may be how some people do it, I would just rather monitor my intake with more scrutiny regardless of exercise) but I do think knowing my net is a good idea.

Note #2: please don’t go off my calorie amount for exercises, they are the amounts that my body is calculated to burn - I have a heart issue where my heart beats faster whenever I do anything so I can be doing a really lightweight workout such as walking slowly and my heart is in the cardio zone (not going to complain though as I burn so much more calories)

[raineyana]

wieiad !

total: 222 cals

gonna start posting this for myself so i can look back at my favorite lowcal meals :3 but maybe it'll help some people <3

i cant do omad because it makes me way too tired to go to the gym, and my goal is to be thin and toned for summer

breakfast

popcorn - 70 cals

my boyfriend and i went to go see the haikyuu movie the day before so i ate a cup of movie theater popcorn ! no butter and it was kinda stale so i didnt really like it that much

banana - 105 cals

i love eating fruit at work because everyone knows im a gym rat health food junky. my boss always comments on how much thinner i look and tells me to eat enough food <3

lunch

tuna fish - 90 cals

i highly recommend these!! they're so filling and always give me enough energy to go workout. they also contain a shit ton of protein and i'm pescatarian so i can get all my protein in without having to eat disgusting high calorie meat ����

workout!!

if anyones interested i could do a separate post on my routine. lots of cardio and abs for a better waist :)

burned: ~250

dinner

almond butter (2 tbsp) - 196 cals

celery (2 stalks) - 11 cals

got back from the gym and felt so good! i was even that hungry despite a little 🍃🍃. i've been on a little t break and now when i do smoke its in little increments so i don't even want to binge! self control is getting stronger💪

add that all up for a total of 472 cals (excluding workout). not my best day but my macros were pretty balanced so its alright. munching on low cal foods keep me from binging and keep my energy levels up throughout the day.

i was at the gym for 2 hours and i estimate burning around 250 cals? i do a ton of cardio and i know i burned 150 on the treadmill alone.

estimated cals: 222

thanks for reading ! lmk if you want another one

[makemeanangelpure]

🩵May 30, 2024 - 113.0

🪽Day 1 of the 442 hour liquid fast

🤍I’m 13.5 hours in, 428 hours to go

☕️Today’s Cal limit: 140

I slept roughly 2 hours. Trouble falling asleep, waking up to pee every hour or thirty minutes and needing a minuscule sip of water. A little tired now but I’ll have my 5 hour energy and finish my 50 cal of coffee and go into a 7.5 hour shift. Truck day, so essentially 3 hours of cardio/weight lifting for me and 5 hours of on my feet slight lifting and reviving material. I’ll burn a good amount of extra calories today and tomorrow though, no truck then just the repackaging, maybe a few heavier things to haul around. I’m going to have one stall of celery when I get home. I’ll wait to have it at 7:42 pm where my partner can witness, alongside 2 baby carrots. That’ll put me at 75 cal for the day, and I get home around 1:30, so ill have a cup of tea while I wait for time to go, run the dishwasher and restock that, bath and shower, maybe wait to shave Thursday. Yesterday I drank a hard mike and a hard peach tea, ate a few things, threw up beforehand. Ended at 775. After I drank I didn’t have an urge to eat which is unusual but I’m assuming because I took medicine. It’s for adhd, not mine but I took it because I’d been thinking about it, thinking I might take one once a week and they’d never notice, just so I won’t get hungry. They’ve been taking it a few days and have been barely eating, I ate more than then the past two days and wanted to wring my own neck. They keep telling me about items of clothing getting looser, about our friends telling them they look like they lost weight, and they have, they do look different than a few months back. They’re taller than me and we’re in the 200-210 range and are now 189-199 and when you’re bigger, it comes off faster, it’s more noticeable. Really said something that messed with me yesterday.. and it was ignorance.. that if 10 pounds on me wasn’t that much different to them why would 10 more pounds be.. which they’ve seen pictures of me when I was 15-20 pounds lighter, they just haven’t been around me like that. I was heavier.. 10 pounds heavier than I am now when I started living here last year and if they don’t notice how I’ve dropped weight and my fucking face isn’t so round after just 10 pounds, I’ll just have to make them see and if anything they’ll feel a difference when they lift me up. Always picking me up around the house and carrying me places, jostling me but I want it to be easier. I want to hear them say that I feel lighter in some kind of form or fashion. The goal is to be 20 pounds lighter by June 28 so I’d be 93 which would break my old low weight:94, from 3 fucking years ago now. A baby shower on the 22 to go to so by then I’m going to try to be 97 for. The mother is someone who always copied me in highschool, and afterward and I just want her to really see how different we are. I also want to be the thinnest at a friend group gathering and I want her nosey mother to gossip to the others about how “ sick” I look. I want to eat a piece of cake with them and have it look seamless for me, because I’ll have worked hard to not worry about 350 cal of sugar for a day or whatever. To eat a little of what is made, not finish my food or my cake, and throw a tiny bit away.. like a quarter I guess. On Friday I’ll weigh and measure my waist, on the 22 I’m measure everything and then again on the 28. I last weighed last Friday so I’m going off that. My period seemed to skip a month but it’s irregular anyhow. My partner said it’s cause I’m not eating enough but I beg to differ. A lot of my days have been 1000-2000 days the past few weeks. I think it’s stress related. By the 28th, I’m going to drink again. Get blush wine and have two cups to celebrate things being better and I’ll be smaller and feel more put together, feel prettier when we get kissy buzzy and cuddle up close. Saturday I’m making a favorite dinner for them… I’m going to pick the smallest chicken for myself, cut it in half and then cut it into ( I’ll figure out how many pieces) 7 pieces of course 44 for a bite, 313 roughly for the whole chicken. One bite cause it’s a 75 cal day. I know he’ll cut it for me and be sweet.

[crybaby98anna]

1 Set your goal weights.  2 Get a buddy 3 Set a calorie limit and stick to it. Find a TDEE calculator online. That will tell you how many calories you burn a day. And make a calorie limit based on what  you want to lose in a week (If you eat 500 less than that everyday you will lose a pound a week,if you 1000 less calories than that everyday you will lose 2 pounds a week and so on,how fast you want to lose is up to you)  4 Become a vegan. It helps weight loss! I swear! And it can also Be used as a reason as to why your eating differently. And be used as an excuse to not eat.  5 Exercise at least 30 minutes 6 days a week. It should really be 60 minutes 6 days a week. But 30 is the bare minimum. Make at least 1/2-2/3 of it cardio. 6 Intermittent fasting is the BOMB. If you can get through most of the day without eating, even eating a gigantic dinner will keep you losing weight. I sometimes struggle to get up to 800-1000 cals, especially when I'm eating vegetarian.

 When people get suspicious

People keep bothering you about your weight loss, "why you never eat," or if you're "turning anorexic"? Here's some ways I've found that help keep people from being too suspicious of you.

1. Don't advertise your diet. Don't bitch that all you can eat is x amount of calories or y type of food. Bitching about food (or lack there of) you cannot eat will annoy friends and drive them away. If they know you are on a diet, they are more likely to call you out on "taking it too extreme" and start a whole mess of drama. If they offer you food, just decline it politely. If they demand a reason, say things like "I don't like x ingredient," "I'm not hungry right now, but I'll try it later," "I don't want to spoil my appetite for dinner [or other meal]." I hate using the "I'm vegetarian/vegan" or "I'm allergic to x ingredient" because they can sniff out bull shit if they try hard enough.

2. Don't announce to the world that you feel fat. People will either think you're a bitchy self-centered person fishing for complements and sympathy, or they will say "yes, indeed you are fat" and make you feel 100 times worse. If they think you have body issues, they are more likely to attribute weight loss to anorexia or other eating disorder behaviors.

3. Fake eat. Carry food around your backpack. hold a candy bar, a pack of nuts, or a piece of fruit. Be seen with food. Buy a bowl of soup and just bring a spoonful of soup to your mouth while you talk for a while (don't have to actually put it in your mouth). People will believe you will or are eating said item. They will passively imagine seeing you eat it. I've carried the same apple for a week without anyone noticing it, and someone has told me, "I'm glad you're eating again." lol.

4. take advantage of anorexic stereotypes. Common stereotypes:

They never eat. Only eat in front of them.

They only eat low-calorie food or ultra-healthy food. Eat a small candy bar (60 cal) or bag of potato chips (150 cal) in front of them. Spending 100-200 calories in a bluff is better than being in complete dietary scrutiny.

They fear food. Make cookies. Bake something. Talk about a new recipe you found. You can say you tried what you eat and like it. They won't know. If they want to see you eat stuff, you can easily make a low-cal version of the baked good and eat that as a bluff in front of them.

They only eat tiny portions. This may sound weird, but you can binge in front of people and they won't even notice it's a binge. Just spread out what you eat over a few hours. Don't do this often, but it can really throw some people in for a loop if you eat a lot in front of them. Besides - you can compensate when they're away.

5. Don't skimp out on every food-event. Friends want to take you to dinner? Go. You should be able to recognize what types of food are naturally low calorie and order that on the menu. There's a lot of tricks for what to do when you have a food event that I'll go in detail in another post, but main ones include:

Time your eating pace with other people at the table.

Have food sitting on your fork in the air.

Keep them talking about themselves or any topic not about you.

Say you love the taste of the meal.

at a buffet? carry a plate of nibbled food.

6. Blame balanced diet, exercise, or genes. If people constantly ask you "How come you are so skinny?!" blame it that you're naturally skinny. If they ask how you lost the weight, blame it on diet and exercise. If they're interested in the type of diet, you can just list one of the mainstream diets out there (like atkins diet or paleo diet). You can even have fun with this and give false diet tips. I've told someone time I cut out all potatoes from my diet and lost 5 pounds (lie). I've told another person I ate a stick of chalk before dinner and lost 3 pounds that way (lie). Another option: blame a disease. Say you had thyroid problem or a really bad flu and lost weight that way.

****Difference between #1 and #6: you can say you WERE on a diet, just don't say you ARE on a diet. People won't bother you if the diet is in the past and done. They will bother you if it's still on-going because they sometimes see it's in their power to intervene.

7. Don't make a show about not eating. My god, this one irks me in movies: the protagonist goes into a huge hissy fit about eating one carrot or the mother pleas through tears for him/her to eat one more bite. Have dignity! Just eat it, then get out of there. Accept it and move on. Compensate for it after. If you put on a show, they'll think there's something seriously wrong with you and throw you into IP or other treatment option.

8. Play ignorant. Don't blab all this knowledge about dieting, nutrition, and eating disorders. "Normal" people don't obsess about that kind of stuff and therefore don't know that much about that area. If people are spewing obviously wrong information about dieting "OMG THIS APPLE IS LIKE NEGATIVE 20 CALORIES" don't be all preachy about what calories are, how you can't eat negative calories, etc. Just keep it brief, maybe even off in your numbers, such as "I thought an apple is like 60 calories?" Not, "Even compensating with energy spent during digestion, an apple is still only 43 calories."

[sandy1sblog]

"Unlocking the Secrets to Effective Weight Loss: 10 Tips to Torch Unwanted Fat"

In our quest for a healthier and more active lifestyle, shedding excess weight often takes center stage. Weight loss is not just about fitting into your favorite pair of jeans; it's about improving overall well-being. Here are 10 effective tips to help you burn fat and embark on a successful weight loss journey.

1. **Stay Hydrated:**

Begin your day with a glass of water and keep sipping throughout the day. Water not only hydrates your body but also helps in flushing out toxins and boosts your metabolism.

Try This 12-week Yoga Burn Challenge:-

2. **Balanced Diet:**

Adopt a balanced and nutrient-rich diet. Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals. This ensures you get essential nutrients while managing your calorie intake.

3. **Regular Exercise Routine:**

Incorporate both cardiovascular exercises and strength training into your routine. Cardio exercises, such as jogging or cycling, help burn calories, while strength training builds muscle mass, boosting your metabolism.

4. **Portion Control:**

Be mindful of portion sizes. Eating smaller portions more frequently can help control hunger and prevent overeating.

Try This 12-week Yoga Burn Challenge:-

5. **High-Intensity Interval Training (HIIT):**

HIIT workouts involve short bursts of intense exercise followed by brief rest periods. This method is effective in burning fat and improving cardiovascular health in a shorter amount of time.

6. **Adequate Sleep:**

Lack of sleep can disrupt hormones responsible for appetite and satiety. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.

7. **Reduce Sugar Intake:**

Cut down on sugary drinks and processed foods. Excess sugar can lead to weight gain and negatively impact your overall health.

Try This 12-week Yoga Burn Challenge:-

8. **Fibre-Rich Foods:**

Foods high in fiber, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing overall calorie consumption.

9. **Mindful Eating:**

Pay attention to what you eat. Avoid distractions like watching TV or using electronic devices while eating. This can help you recognize when you're full and prevent unnecessary snacking.

10. **Consistency is Key:**

Weight loss is a gradual process. Stay consistent with your healthy habits, and don't be discouraged by occasional setbacks. Celebrate small victories along the way to keep yourself motivated.

Remember, effective weight loss is about adopting sustainable lifestyle changes rather than resorting to quick fixes. By incorporating these tips into your daily routine, you'll not only shed unwanted fat but also cultivate habits that promote long-term health and well-being.

[panicinthefittingroomagain]

30 tips and tricks for thin body So here are some of my favorite tips that I find really helpful (and true) for being thin… #1 Drink a cup of water right after you wake up, it gets your stomach working #2 Don’t drink diet coke, it still has sugars in it #3 Take contrast showers (hot water, cold water, hot water…) it gets your blood flowing and fat burning #4 Spinach has a very little amount of calories #5 If you don’t like sports or exercise take up walking. IT BURNS CALIRIES AND DOES SO MUCH GOOD #6 For fat burning the best exercise is intensive fitness (or any kind of cardio) or power yoga. #7 Don’t eat 4 hours before sleep #8 Always eat breakfast. If not, your body turns on suvivior mode and saves calories #9 Get a good night sleep #10 Drink green tea #11 Eat nuts and avacados but remember, they have fat. Healthy fat but still fat. #12 Avoid salt #13 Avoid sweetened yoghurt, they might say that it’s healthy or something but buying non-fat or sugar yoghurt and adding jam or berries is so much better #14 This is a hard one… Don’t weight yourself every day, you’ll go crazy. Weight doesn’t change that fast #15 Don’t stress if you’re not losing weight, sometimes you build muscle mass and burn weight but fat and muscle looks completly diffrent #16 Taking a fast day once in a while is not bad but once you don’t eat for 6 hours your metabolism slows down and you loose less calories #17 Eat as little processed foods as possible (pasta, rice, meat, sauces…) #18 Don’t eat sugary foods also don’t drink sugary drinks. Even juices, they have lots of sugar. Drink water, tea or fresh squeezed juices. #19 Pineapple burns calories #20 Half a grapefruit beforebreakfast helps you burn fat #21 When picking out food seasoning choose something without salt #22 Buy jeans that are a little bit too tight, it’ll keep you motivated #23 Sit with your back straight and abs flexed. That way you’ll strengthen your abs #24 Don’t just do 300 crunches and hope for a flat belly. No muscle needs that many repetitions, take up different ab workouts. #25 Don’t eat when you’re not hungry #26 Drink a big glass of water before every meal #27 Eat as slow as possible. Chew everything till it’s almost liquid, then swallow. #28 Stop eating before you’re full. #29 Don’t drink while eating or right after the meal. When you eat, you’re lighting a fire in your sromach, as you’re drinking you’re flushing it. #30 Keep yourself busy. Go wor a walk or a bike ride. Go shopping. Meet a friend. If you’ll sit at home watching tv shows, you will be more likely to stary binging BONUS TIP!! #31 Do things that make you happy.

[howtobeaskeleton]

🌸🦋Healthy Thin Routine🦋🌸

DRINK

1L fat burning tea*

latte coffee at will (it’s 30 kcal a cup so I don’t count the calories for this)

EAT

maximum 1200kcal a day for a month, then 1000 (mix some 800kcal and 500kcal days in there)

intermittent fasting 2 times a week minimum

1 cheat day per week

1 meal days, 2 days a week, 500kcal dinner only

only healthy food*

TRAIN

Everyday

15min yoga 

stomach vacuum, 10 reps

Every 2 days

1 hour at the gym :

~ 15min cardio (treadmill : power walk + running + front squat walk)

~ 45min muscular reinforcement (bench press, shoulder press, deadlift with kettlebell, front delt raise with dumbbells, leg press, plank) 8 x 4 reps

SELF CARE

Everyday

face : jojoba oil + rhassoul mask

Every week

body : epsom salt bath (1 cup)

* there’s a post about that.

I will update this list !

[healthy-liiviing]

To lose 3 kg in a month, you can follow these effective strategies

1. Set Realistic Goals

Start by setting a realistic and achievable goal of losing 3 kg within the month.

Aim for steady progress rather than rapid weight loss, which can be unsustainable.

2. Maintain a Balanced Diet

Focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains.

Limit your intake of processed foods, sugary snacks, and high-calorie beverages.

Monitor portion sizes and practice mindful eating to avoid overeating.

3. Stay Hydrated

Drink plenty of water throughout the day to stay hydrated and support your metabolism.

Choose water over sugary drinks or beverages high in calories.

4. Incorporate Regular Exercise

Engage in regular physical activity to burn calories and aid in weight loss.

Include a mix of cardio exercises like walking, jogging, or cycling, along with strength training to build muscle mass and boost metabolism.

5. Increase Daily Activity

Find opportunities to be more active throughout the day, such as taking the stairs instead of the elevator or going for a walk during your lunch break.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

6. Get Adequate Sleep

Ensure you get enough quality sleep each night, as inadequate sleep can disrupt hormone levels and contribute to weight gain.

Aim for 7-9 hours of sleep per night to support your weight loss efforts.

7. Monitor Progress and Adjust

Keep track of your weight loss progress by regularly weighing yourself and tracking your food intake and exercise habits.

Adjust your diet and exercise routine as needed to stay on track toward your goal.

By following these tips consistently and making healthy lifestyle changes, you can safely and effectively lose 3 kg in a month.

[amazonlatestproduct]

How to lose belly fat in 2 ways

Lose belly fat and be happy. Losing belly fat is such a problem that 90 percent of people around the world are directly or indirectly facing it right now. This problem occurs when the level of physical exertion in daily life is reduced. Especially those who do more mental work, such as office or sitting work, are more prone to this problem.

UNCONTROLLED LIFESTYLE FOR BELLY FAT

In addition to that, as a result of uncontrolled living, taking extra food, adding unhealthy food to the diet, and saying goodbye to physical exercise in daily life, we have to make the stomach bug our daily companion. For details ...........................

If you don't want to increase belly fat, you must first change your diet. Include foods that can shed body fat in your diet. And cut out those foods that can easily add to your fat.

Fasting is one of the best ways to reduce belly fat. In this way, anybody can fast one to two days a week to reduce body fat quickly. In this process, the body has less chance to burn calories. The mental stress, caused by not eating for a long time is also capable of shedding belly fat. Do not fast for two consecutive days. It is more likely to backfire. Lose belly fat to remove mental disorders and depression.

FOOD HABIT

Carbohydrates are the main reason for increasing belly fat, sugar, white rice, white sugar, bread, chips, pasta, and potatoes. These types of foods should be avoided to reduce fat. In addition to the habit of eating less oil, we should try to use olive oil in cooking.

After changing the diet list, you can also reduce belly fat by doing physical exercise. For this, do 2 to 3 hours of physical exercise. Apart from weight lifting, you can also do cardio and aerobics. You can do yoga to reduce belly fat. By practicing yoga like Bhujangasana or Vrikshasana daily, you can feel its benefits in just 2 weeks. To learn more

[foxymoxy]

So since Monday I have lost 3kg (it’s Friday night here). I have walked 2 x a day to and from work (I wear my gym gear because when I say walk I really mean push myself to go faster and faster everytime to try and beat myself the day before and feel the burn in my thighs, calves and Achilles tendons and abs. I get to work dripping in sweat and shower then work, then change to gym clothes again and power walk home to my apartment gym and I either jog or cycle 20-30mins 5min intervals either OTT on hard resistance or sprinting switching between the two. Then I must stay in the gym a minimum of 1hour total everyday so I then go do weights for the the session. If I don’t do at least an hour I shouldn’t have bothered to go if I was going to be such a lazy piece of 💩

I must workout everyday or my anxiety is overwhelming. Burning calories is my stress reliever and I feel so sick and I can’t relax or sleep if I don’t work out. I try to eat one small meal a day but I slip up a lot. Working out is my way to counteract my mistakes and weaknesses in moments of hunger

I used to be so proud of being healthy but the reason I sometimes do 20mins cardio sometimes is the reality that I have no energy. I feel awful somedays but I just can’t give myself a break or day off - even when feeling extremely weak and whole body aching and nauseous. I now realise that I can’t stop and it’s become another ritual in a secret list of rituals I do daily in my pursuit for perfection and punishment for not being perfect already.

All those days since I started dieting at 10 years old I have wasted flogging myself and I am still ugly and fat and now I’m 41 years old and still struggling to achieve my goals for the perfect body and now I can add being old to the list 😤 I used to be a figure skater and everything was about being thin. Both my parents also obsessed about their weights and my uncles and grandparents as my dad’s side were all jockeys and my whole family was into horse racing - my dad used to run in a black plastic garbage bag to sweat the fat out in the middle of the day in 30 degree heat 🥵 and my grandfather weighted himself even at age 80 up to 8 times a day.

The reason I put weight on last time is I was stupid enough to get rid of scales in my house so I wouldn’t obsess (so stupid 😡). Goal weight is 50kg. So still In healthy bmi just.

I obviously don’t want it bad enough or I would have done it already and not stop or break when faced with the pain and fail.

[labrador-beefcake]

Friend, I am sorry that you are living through the big sad. I use my H.E.A.R.T. to try and combat the big sad.

H- Health. Is some underlying issue draining you? Have you eaten? Hydrated?

E- Empathy. Is someone else's sad contributing to your big sad? Have you made sure you are connected to people?

A- Athletics. Have you been moving enough? Have you been moving in ways that bring you joy recently?

R- Reflect. Is something in the long ago on your mind? Do you need to sit down and breathe for a few minutes? Can you put what you're feeling in words?

T- Transform. Obviously, something needs changing. What is the shape of the big sad? What about the big sad can you change? What can you change about your mindset about the big sad that might help.

I don't know if that will help you, but when I am confronting big sad feelings, it helps me.

I don't know if I'm meant to answer this publicly, but I'm not shy and structuring things might help her so here goes:

H: I put on about 60lbs of covid weight and nothing I do can seem to shake it. It makes my joints hurt, my bones ache, and everything feels sluggish. I'm struggling with internalized fatphobia and trying to unlearn very toxic things I picked up over the last several years, but I also relent what it was like to feel good in my body, too not be in constant pain, and to have energy to do things like okay with my child.

E: I'm working on rebuilding my friend group after losing almost everyone I was close to for nearly a decade. I know it's not impossible, but it's definitely tougher to start from scratch when you're 30, with a child, in the plaguetimes, and without discretionary income to go out and do things where I might meet people. I try to stay connected as best I can, but vi don't think it's enough.

A: Moving enough? Sure. I went from one very physical job to another. Doing things I enjoy, not so much. I love going to the gym. I used to be there 4 days a week for 2+ hours at a time. Cardio, weights, HIIT, you name it, I was game. I sparred with my larp group every week for 3ish hours and burned a ton of calories. Now my group doesn't have practices, I'm lucky if I get to work out once a week, and when I do, I don't have the energy to do much of anything. It's... honestly really depressing.

R: I'm still coming to terms with the fact that I was, for lack of a better description, in a group that showed cult-like behavior for 8 years. I've tried to make amends with the people I know I've hurt as a result, and they've been remarkably forgiving. Still, I can't help but feel like a major piece of shit for the things I can now see for what they are.

T: I've been looking for a new job. The one I just started isn't what I want to do, and doesn't work with my schedule and my priorities as a parent. I'm trying to find something new, hopefully something a little less physically demanding so I can go back to treating fitness as a hobby instead of one of my work duties. I don't know. I'm trying.

[irynatopfit]

You don’t have to be in pain No pain, no gain. Is a famous proverb that means in order to make progress or to be successful, one must suffer. Basically it implies that change has to be painful. What of I tell you you don’t have to suffer and be in pain to change? Let’s take infamous burn the fat and drop the weight example. I see so many people doing high intensity exercises, cardio, weights, all at the same time to burn the fat. They are suffering and they are in pain and guess what - sometimes they drop few kg and that’s it they got stuck. According to the pain-gain principle they should have successfully reached their goal already and they haven’t yet. Surprise, surprise. Sure, because without changing your food intake you can’t change your weight much. Calories in and calories out will win over “burning the fat” exercises. Here is where smart outperforms pain. Small well planned steps and actions in regards to your everyday food intake will win over sporadic and painful ones. Increasing your water intake up to 200-300 ml per day consistently might cause and probably will cause mild discomfort especially if you are not used to the water intake, however it will be quite far from pain and suffering, will also help hydrating your body and eating less. Deciding to substitute your 5th slice of pizza or bread or pasta with one big salad every day doesn’t sound as efficient and productive as “burning your fat” for 2 hours in the gym, however it would definitely enrich your body with vitamins, minerals, and fibre. One big salad per day can potentially annoy you, again especially if you’re not used to eating salads, however I haven’t seen anyone yet agonising and hysterically screaming over a salad in a restaurant (except toddlers, of course). Jokes aside, you don’t have to be in pain. If you’re struggling too much probably there’s some components or steps missing in your plan. Drop me a message and let me help you. #weightloss #pain #nopainnogain #fatloss #onlinefitnesscoach #onlinepersonaltrainer (at Jeddah, Saudi Arabia) https://www.instagram.com/p/CgZRgedo--R/?igshid=NGJjMDIxMWI=

[mrgrand101]

Two BIG Mistakes Women Make When Trying To Lose Weight

When it comes to losing weight, there is no shortage of information on the internet. And while some information is certainly good, the majority just don't add up. Especially when it comes to fat loss and nutrition in women. (check out offer) That said, here are the two biggest mistakes a woman makes when trying to lose her weight. Mistake # 1-Significant Calorie Reduction Women often get the impression that they need to eat less than 1000 calories a day to lose weight. To do this, they reduce carbohydrates, remove fat from the diet, and swear foods such as grains and dairy products. Is it a familiar sound to you? Yes, you can lose weight by significantly reducing calories. But weight loss won't last long. After a few weeks, it hits a wall and suddenly stops results. This is because you haven't given your body enough food to survive. Yes, you need to reduce your calorie intake to lose weight. But you don't have to be so thorough about it. You can actually eat more than you think and still lose weight. Keep track of everything you eat next week. You can use either Notepad or MyFitnessPal. This will tell you where to start. Next week, reduce calorie intake by just 300 calories. This will put you in the red and you will start losing weight. (check out offer) And best of all, you don't have to be hungry or give up on your favorite food. Mistake # 2 – Overdoing aerobic exercise Women tend to go to the gym and spend hours on the treadmill. The idea is that the more aerobic exercise you do, the more calories you burn. And the more calories they burn, the more fat they lose. Countless aerobic workouts can initially lead to weight loss. But again, this weight loss won't last long. What's worse is the fact that you start losing muscle mass. When that happens, you have no definition or shape. After all, you're not slim and sexy, and you actually look thin and slender. All cardio women are enough. Instead of , you need to lift the weights for HIIT training. The great thing about HIIT training is that it's short but very effective. With this type of training, you can do great workouts in just 10 minutes. And believe me, you will burn more calories and sweat than ever before. (check out offer)

#weight #weightloss #women