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prettieinpink · 11 months

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♡ PRETTIER HIERARCHY ♡

HAPPY 1.2k+ TO PRETTIEINPINK! Thank you guys for the support, here’s a lil gift from me to you.

If you don’t want to read all of this, I created a hierarchy of everything you need to do to glow up, right at the end!!! But I recommend reading everything first <3

I’ve been trying to ‘glow up’ like forever, but there was no actual content out there that helped me glow up. Most people sugarcoated, or their lifestyles of glowing up just weren't sustainable for me. So, I created this post for everyone planning to glow up or maximise their prettiness!

DISCLAIMER – THIS POST IS NOT DETAILED. I wanted to do a simple outline to give you guys an idea of what to do to maximise your pretty. A little help to plan, especially as we enter 2024, but I’ll expand on these individual topics in the future.

GRADE 1 – HEALTH

Being healthy can make you SO pretty. Being healthy is the foundation. There are other ways to be physically healthy, but after doing these 4 the rest usually fall in place. Here are some simple ways to become healthier, and then eventually prettier!

HEALTHY EATING.

I'm not going to go super deep into this, as no diet fits everyone + Please consult with your doctor before taking any extreme advice. Though, I'll tell you a bit of things that helped me !!

Stop drinking soda. Please, it's so unhealthy and it's full of so many sugars. Even the ones that are 0 cal, have weird chemicals that I don't trust. Many more alternatives taste just as good, like coconut water, herbal drinks, smoothies etc! Especially because nowadays most large calories and sugar intakes are from sugary drinks

Stop restricting, moderate it. I am a big fan of dairy, yoghurt, milk, and cheese, I love it all. However I acknowledge that dairy isn’t the healthiest, so instead I always ensure I'm eating in moderation. E.g I put a tablespoon of shredded cheese in my omelettes instead of a handful. You will enjoy healthy eating so much, but only if you're not restricting.

Have one serving of fruit, vegetables, or both with each meal. It provides so many good nutrients, makes you fuller and keeps you hydrated. Measure with your palm to ensure you’re eating enough.

Know that just because one food has fewer calories than the other, does not mean it is the healthiest. I struggled so much with this, especially because many weight loss accounts will mention this, but it is so wrong. White bread has fewer calories than brown bread, but brown bread is higher in nutritional value.

Plan snacks. Planning snacks for throughout the day, instead of spontaneously eating is so much better. I recommend this for anyone who gets hungry during the day but not enough for a meal (like me!)

Drink more water. Not 1L a day, because it is so much more ideal for you to have a glass of water with each meal + when you feel thirsty.

Start educating yourself. This is as much as I can tell you, im not a nutritionist or a dietitian but if you plan to ensure that healthy eating becomes your lifestyle, educating yourself is essential!!

EXERCISING.

Once again, I'm only going to go surface level with this because it is only based on my personal experience + Consult with your doctor before doing anything extreme.

Start aiming for 5k+ steps. I see a lot of people advertise 10k+ steps as the standard, or what's active, but it's not sustainable If you're a busy person with a sedentary life or a beginner at exercise it is gonna be hard to sustain that. But walking is so good for you and simple too.

Join your local sports! Such a fun way to socialise while still exerting energy.

If you can't do that for whatever reason, there are many ways to exercise at home. Research and pick a workout that you like and is sustainable. E.g. jump rope, pilates, home exercises, weightlifting, biking

Start standing more, it exerts energy. While very little, it still is very good.

That's it, but remember to always start small with exercising, and RESEARCH!

BETTER SLEEP

To me, it doesn’t matter how much sleep a person is getting, but much more rather the quality of said sleep. So, here are some tricks and tips to get better at sleeping!!

Investing in a good quality pillow is so good for your sleep, the more comfortable you are, the better + it reduces the chances of poor posture or hump necks

Research about different sleeping positions, as some positions at night promote back pain, difficulty breathing or poor posture.

Start sleeping in complete darkness. Remove all sources of light or invest in good light-blocking curtains OR binders. Though, binders seem to be much more effective but are more pricey. If you cannot do either of that, buy a good sleeping mask.

Sleep in the cold. Your body easily falls asleep if your environment is cold, and you’re less likely to wake up in the middle of the night.

It is ideal for you to stop using devices an hour or two before bed, but if it is not sustainable for you, wear red blue-light-blocking glasses instead of clear ones. Red ones are more effective.

Avoid large physical or mental tasks before bed, use that time to unwind and tell your body it's time to go to sleep.

Avoid napping for longer than 30 minutes, or it can disrupt the sleep you have at night.

Go to sleep at similar times every day. If you go to sleep earlier or later than this, you will ruin your sleep schedule and feel groggy.

I expand more here.

ORAL HEALTH

This is a step many people will neglect, but the most important in my opinion. Your teeth are the only body part that fails to regenerate after a certain age. Here's how I take care of mine!

Brush your teeth for longer. Brushing your teeth should not be a sped-up process, put actual thought into it.

Start flossing. Floss removes plaque, and reduces the chances of your teeth yellowing! Do this ideally after each meal.

Brush your teeth before you eat. Brushing my teeth is the first thing I do when I wake up because brushing your teeth is supposed to protect your teeth from the food, not wash away your food.

If you have the means, buy an electric toothbrush, as this gets in the little nooks and crannies that a regular one cannot.

Use a tongue scraper or your toothbrush to get rid of any bacteria on your tongue.

Use straws to drink coffee or any heavily coloured drinks. This avoids the premature yellowing of teeth. Make sure you put the straw on the side of your mouth to avoid your teeth.

Use good mouthwash. A total game-changer, makes your breath fresher and your gums healthier.

If need be, definitely use a purple teeth serum as a whitening treatment.

GRADE 2: STYLE

I do not mean literal clothes and style, that's in grade 3. This is all about basic grooming and such. This is 2nd most important, especially if you're somebody who’s never been invested in beauty.

SKINCARE

Get a basic skincare routine, cleanser and moisturiser.

If you have other skincare concerns e.g. dry skin, hyperpigmentation, acne, or blemishes, invest in a serum.

Avoid touching your face frequently.

Wash makeup brushes & pillowcases often.

Dermaplaning to help skincare absorb better.

Use sunscreen!

HAIRCARE

Invest in a good shampoo and conditioner for your hair type.

Use a good hair oil, it doesn’t have to be for growth, but just for nourishing your scalp

Sleep with a good quality bonnet on.

Find which type of hairbrush works the best on you!

Use warm water to remove product build up and dirt, but use cool water to rinse.

Buy spray suncsreen to put on your scalp during hot weather.

Once again, research. Hair is just too much of a broad topic for me to thoroughly talk about.

EYEBROW & LASHES

Trim your eyebrows regularly to avoid too many stray hairs

Tint your eyebrows and lashes. If you already have dark eyelashes and brows, try a lighter look. I seem to prefer a dark brown look to a black

Invest in a good lash & brow serum or use any oil

Don't use Vaseline on your eyelashes.

Limit how much you wear mascara.

I talk more about this here.

BODY & HANDS

Have a daily shower routine which consists of washing, exfoliating and moisturising your skin.

Using scented products is such a game changer, smelling good is like being a magnet

Doing manicures, my routine is a cuticle scrub, file, buff, polish, paint then cuticle oil.

Shave on the areas you want to. Having smooth skin is nice, but to ensure your shave lasts longer, watch a video.

I post about creating a good shower routine here.

LIPS

Invest in a good, portable lip balm. I prefer the ones that burn your lips to give it a more fuller effect

Make your lip scrub. Sugar, honey and turmeric are my go-to. Helps remove dead skin.

If you have hyperpigmentation around the lips, use glycolic acid, only a little.

GRADE 3 – FASHION

My favourite grade, because it is so fun and focuses more on the aesthetic side of things. However, they're not essential, which makes it all the more fun!

CLOTHES

I have a post about wardrobe essentials here.

Find out about what season colours you are. This helps with using colours in fashion to enhance. ( if you don't like your colours it is okay, it doesn’t change much if you do not wear them)

Figuring out your undertone colours for jewellery.

Figure out what works for your figure. Experiment with necklines, bottom length etc.

Find out your general style too, what you feel confident in and more assured.

MAKEUP

Research and only watch tutorials of women who look like you (trust me).

Dear Peachie has a bunch of videos of how makeup works, for beginners to more advanced artists!

Then make your signature look for every using your knowledge.

FRAGRANCE

Invest in a good eau de parfum and eau de toilette. Cheap fragrances suck.

Invest in a good-scented lotion. My favourite brand is Vaseline.

Using a good nice fabric softener for laundry makes you feel and smell fresh

Using an expensive scented body wash doesn’t matter, invest in a good body lotion.

HAIR STYLING

Hairstyles that enhance your face shape, not shield it.

Having a simple signature look for everyday

Experimenting with your hair is ideal, but if you can't for whatever reason once again research.

GRADE 4 – PERSONALITY

The way you seem to others can make you so much prettier. Fake it till you make it as always~

POSTURE

Having good posture makes you stand out, makes you look prettier and is generally good for your health

Chin is parallel to the floor, shoulders are down and relaxed, rib cage is elevated, pelvis is tucked in, your knees straight and flexed, and the weight on your feet should be in the center.

You can stretch for good posture, there are many videos on this on YouTube.

Ensure your sleeping position is promoting good posture, not poor.

Buy a back brace to reinforce good posture.

BODY LANGUAGE

Learn how to move your body during conversations to seem more self-respected and confident.

Train your facial expressions for different situations, but especially for taking photos.

There are tons of books and videos on this, won’t expand because this is all about how you want others to perceive you.

ELOQUENCE

Improve the way you communicate with others. Be fluent and clear to understand

Expand your vocabulary, know how to substitute words on the spot and make sentences.

Knowing what to say in like any and every conversation makes people like you more, and the best way to be more eloquent is just practice.

There are so many good books about this.. read.

GRADE 5 – MIND

Personally, having a good mindset does boost your self-perception of your prettiness + being happier in general makes you more inclined to take care of yourself = being more pretty!!!

MENTAL HEALTH

Start journaling as a way to organise your thoughts and to truly analyse your emotions. There are a lot of journaling prompts on Pinterest and such!

Meditation as a way to clear the mind when needed is so good. There are a bunch more meditations for other purposes though like body image, productivity, focus or just general relaxation.

Go to therapy, or just have at least one person you can talk to when life becomes tough.

Cut back on social media. There's misinformation, trolls and a lot of content that isn't nourishing your mind.

Get some sun! Simple and doable, but has a huge effect on the body. It can improve the current mood. Wear sunscreen.

Start learning how to process situations, instead of bypassing the emotions that come with them.

Start surrounding yourself with like-minded people. Seriously, being around people who are just too different is draining.

MINDSET

Embrace growth and reject all forms of comfort. Being uncomfortable with something is growth.

Don’t do things because you ‘have’ to do this, do them because they benefit you and see it in that way. E.g ‘I’m going to clean my room because I deserve a clean place to rest and work’ instead of ‘I have to clean my room’

Become detached. Stop letting everything that happens in your life affect you, start observing instead of consuming.

Self validates yourself. Tam Kaur did a wonderful video on this that I think everyone should watch.

Stop believing that everything and everyone is out to get you. Your subconscious mind believes this, do not feed it, starve it.

There's a lot to say about mindset, but I recommend watching some mindset YouTubers who explain everything in depth.

and now,,,, here's a ANOTHER gift from lanny because u read her post. And liked it. And reblogged it. And followed her.. pleaseee

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fattofitsure · 1 year

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Meal plan for weight loss

A well-balanced meal plan for weight loss typically includes a combination of nutrient-rich foods that are low in calories. Here's a sample meal plan to help you get started:

Breakfast:

Option 1: Veggie omelet made with egg whites or egg substitute, filled with spinach, mushrooms, and bell peppers.

Option 2: Greek yogurt topped with berries and a sprinkle of nuts or seeds.

Option 3: Whole grain toast with avocado and sliced hard-boiled eggs.

Snack:

Option 1: Apple slices with a tablespoon of almond butter.

Option 2: Carrot sticks with hummus.

Option 3: A small handful of mixed nuts.

Lunch:

Option 1: Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.

Option 2: Quinoa or brown rice bowl with roasted vegetables and a lean protein source like grilled salmon or chickpeas.

Option 3: Whole grain wrap filled with lean turkey or chicken, lettuce, tomato, and mustard.

Snack:

Option 1: Low-fat cottage cheese with sliced peaches.

Option 2: Celery sticks with peanut butter.

Option 3: Greek yogurt with a drizzle of honey and a sprinkle of granola.

Dinner:

Option 1: Baked or grilled fish (such as salmon or cod) with steamed broccoli and a side of quinoa or sweet potato.

Option 2: Stir-fried tofu or lean beef with mixed vegetables (broccoli, bell peppers, snap peas) and brown rice.

Option 3: Grilled chicken breast with roasted Brussels sprouts and a small portion of whole wheat pasta.

Snack:

Option 1: Sliced cucumbers with a low-fat yogurt dip.

Option 2: Air-popped popcorn.

Option 3: Hard-boiled eggs with cherry tomatoes.

It's important to note that individual dietary needs and preferences may vary. Adjust portion sizes according to your specific calorie requirements and consult with a healthcare professional or registered dietitian for personalized advice. Additionally, remember to stay hydrated by drinking water throughout the day and listen to your body's hunger and fullness cues.

Click here to get meal plan

#weight loss #meal ideas #meal plan #meal prep #healthy meals #low calorie meals #ed meals #tw ed diet #ed di3t #weight loss tips #lose weight at home #food for weight loss #food #recipes

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health8fit · 1 month

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You Won't Believe These Nutrition Myths

Are you tired of falling for diet fads and nutrition nonsense? You're not alone. The world of health and wellness is filled with misinformation, and it can be tough to separate fact from fiction. Today, we're busting some of the most common nutrition myths that have been circulating for far too long.

Myth #1: Skipping Breakfast Boosts Weight Loss

Let's start with a classic: skipping breakfast to shed those pounds. While it might seem counterintuitive, your body needs fuel to function optimally, even in the morning. Skipping breakfast can lead to overeating later in the day and slow down your metabolism. Instead, opt for a balanced meal rich in protein, fiber, and healthy fats to kick-start your day.

Myth #2: Carbs Are the Enemy

Carbs have gotten a bad rap over the years, but they're essential for energy and brain function. The key is choosing the right kind of carbs. Complex carbs found in whole grains, fruits, and vegetables provide sustained energy, while refined carbs (like white bread and sugary drinks) should be limited.

Myth #3: Fat Makes You Fat

This one is a real head-scratcher. Healthy fats are crucial for hormone production, nutrient absorption, and overall well-being. It's the unhealthy fats, like those found in processed foods, that you should be limiting. Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your diet.

Myth #4: Juicing is a Health Elixir

While juicing can be a way to consume fruits and vegetables, it's important to remember that you're losing fiber in the process. Fiber is essential for digestion and satiety. Whole fruits and vegetables provide a better balance of nutrients and keep you feeling fuller for longer.

Myth #5: Gluten-Free is Healthier for Everyone

Gluten-free diets are necessary for people with celiac disease, but they're not inherently healthier for everyone else. Many gluten-free products are processed and high in sugar and unhealthy fats. If you don't have celiac disease or a gluten sensitivity, there's no need to eliminate gluten from your diet.

Remember: It's always best to consult with a registered dietitian or healthcare professional for personalized nutrition advice. By debunking these common myths, you can make informed choices about your diet and overall health.

What other nutrition myths have you heard? Share your thoughts in the comments below!

#health & fitness #food #nutrition #nutrition advice #nutrition tips #healthylifestyle #healthy diet

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healthandfitssabout · 1 month

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How to Lose Weight Permanently

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Introduction

Permanent weight loss is more than a goal; it’s a transformative journey. While many are drawn to quick fixes that promise rapid results, these often lead to a cycle of losing and regaining weight, leaving individuals feeling defeated and frustrated. Understanding why these quick fixes don’t work is the first step toward achieving sustainable, long-term success.

The Science Behind Weight Loss

Metabolism serves as your body’s engine, controlling how efficiently you burn calories. A slow metabolism can make weight loss more challenging, but it’s not an insurmountable obstacle. The role of calories in this equation is simple: consume fewer than you burn, and you’ll lose weight. However, your body has a “set point,” a weight range that it naturally gravitates towards. To change this set point, it requires consistent, long-term effort.

Mindset and Motivation

Developing a long-term mindset is crucial. Many individuals approach weight loss with the goal of shedding pounds quickly, only to be disheartened when the results aren’t sustainable. Understanding the difference between emotional and physical hunger is essential in avoiding the pitfalls of overeating. Building resilience, especially during challenging times, and maintaining consistency are key to permanent weight loss.

Nutrition for Sustainable Weight Loss

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A balanced diet forms the foundation of any successful weight loss plan. Understanding macronutrients—proteins, fats, and carbohydrates—is crucial in creating a diet that supports weight loss. Protein helps with satiety, fats are essential for hormone production, and carbohydrates provide energy. Incorporating fiber and whole foods into your diet not only aids in digestion but also helps in controlling hunger. Meal timing and frequency can also play a significant role, with some finding success in intermittent fasting while others do better with regular, balanced meals.

Exercise: The Right Kind for You

Exercise is a vital component of weight loss, but it’s important to find the right balance. Strength training helps build muscle, which in turn increases your metabolism, while cardio burns calories directly. High-Intensity Interval Training (HIIT) is particularly effective as it combines the benefits of both, offering a time-efficient way to exercise. Beyond structured workouts, incorporating more movement into your daily life—like walking, taking the stairs, or standing more—can also contribute to your overall calorie burn.

Healthy Habits and Lifestyle Changes

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Small, incremental changes can have a significant impact over time. Start by focusing on one habit, such as drinking more water, and gradually build from there. Hydration is often overlooked but plays a crucial role in weight management, as it can help control hunger and support metabolism. Sleep is another vital factor; poor sleep can lead to hormonal imbalances that drive weight gain. Managing stress is equally important, as it can trigger emotional eating, which often derails weight loss efforts.

Behavioral Strategies

Recognizing and breaking bad habits is a cornerstone of permanent weight loss. Self-monitoring, whether through journaling or using an app, helps you stay aware of your behaviors and make adjustments as needed. Setting realistic goals ensures that you’re not setting yourself up for failure. Achieving small, manageable milestones can build momentum and confidence. Partnering with someone—whether a friend, family member, or coach—can provide the accountability needed to stay on track.

The Role of Support Systems

Support systems are invaluable on the weight loss journey. Involving family and friends can provide encouragement and motivation. Professional help, such as dietitians, trainers, and therapists, can offer tailored advice and support. Online communities and social support groups can also be a source of inspiration and guidance, especially during challenging times.

Overcoming Plateaus

Plateaus are a common and frustrating part of the weight loss journey. Understanding why they happen—whether due to metabolic adaptation or simply needing a change in routine—can help you develop strategies to break through them. Patience and persistence are essential during these times, as plateaus are often temporary and can be overcome with the right approach.

The Importance of Flexibility and Adaptability

Life is full of changes, and your weight loss plan should be adaptable to these shifts. Periodic reassessment of your goals and strategies ensures that you’re still on the right track. Staying motivated over the long term requires flexibility in your approach and a willingness to adjust as needed.

Debunking Weight Loss Myths

There are many myths surrounding weight loss, from fad diets that promise rapid results to ‘magic’ supplements that claim to melt away fat. These approaches are often ineffective and can be harmful. Understanding the truth about genetics and their role in weight management can help you set realistic expectations and focus on what you can control.

Long-Term Maintenance Strategies

Once you’ve achieved your weight loss goals, transitioning to maintenance is crucial. This involves continuing the healthy habits you’ve developed while being mindful of any potential pitfalls. Monitoring your progress, without becoming obsessed, ensures that you stay on track. Continued self-care is essential in maintaining your new weight and overall health.

Real-Life Success Stories

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Learning from the experiences of others can provide valuable insights and inspiration. Real-life success stories highlight the different paths to permanent weight loss and the commonalities in what works. These stories, along with motivational quotes, can serve as a reminder that while the journey is challenging, the results are worth the effort.

Conclusion

Permanent weight loss is a journey that requires commitment, patience, and a willingness to adapt. By focusing on sustainable strategies and maintaining a long-term mindset, you can achieve and maintain your weight loss goals. Remember, the journey is just as important as the destination, and every step forward is progress.

DISCLAIMER

There are an affiliate link is a best product make some profit for me

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#weight lifting #fat loss #health & fitness #healthcare #health products #health care

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purehealthhaven · 3 months

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Unlocking the Secrets to Effective Weight Loss: Your Journey to a Healthier You

Are you ready to embark on a transformative journey toward a healthier, happier you? Weight loss isn't just about shedding pounds; it's about reclaiming your vitality, boosting your confidence, and improving your overall well-being. Let's dive into the strategies that can help you achieve lasting weight loss and a healthier lifestyle.

1. Set Realistic Goals

Setting achievable and realistic goals is the first step toward successful weight loss. Instead of aiming for rapid, drastic changes, focus on gradual, sustainable progress. This approach not only prevents burnout but also increases the likelihood of long-term success. Remember, consistency is key.

2. Adopt a Balanced Diet

A balanced diet is the cornerstone of any effective weight loss plan. Prioritize whole foods, such as fruits, vegetables, lean proteins, and whole grains, while minimizing processed foods and sugary snacks. Portion control is also crucial – listen to your body’s hunger and fullness cues to avoid overeating.

3. Stay Hydrated

Drinking enough water is essential for weight loss and overall health. Water helps control your appetite, boosts metabolism, and aids digestion. Aim to drink at least 8 glasses of water a day, and consider swapping sugary drinks for water or herbal teas.

4. Regular Physical Activity

Incorporating regular physical activity into your routine is vital for burning calories and building muscle. Find an exercise you enjoy, whether it’s brisk walking, cycling, dancing, or strength training. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening exercises on two or more days a week.

5. Prioritize Sleep

Quality sleep plays a significant role in weight management. Lack of sleep can disrupt hormones that regulate hunger, leading to increased appetite and weight gain. Aim for 7-9 hours of sleep per night to support your weight loss efforts and overall health.

6. Manage Stress

Chronic stress can lead to emotional eating and weight gain. Incorporate stress management techniques into your daily routine, such as mindfulness, meditation, yoga, or deep breathing exercises. Taking time for yourself can reduce stress and support your weight loss journey.

7. Monitor Your Progress

Tracking your progress can help you stay motivated and make necessary adjustments to your plan. Keep a food diary, use a fitness app, or take regular measurements to see how far you’ve come. Celebrate your successes, no matter how small, to maintain your momentum.

8. Seek Support

Don’t be afraid to seek support from friends, family, or a weight loss group. Having a support system can provide encouragement, accountability, and motivation. Sharing your journey with others can make the process more enjoyable and less daunting.

9. Stay Positive and Patient

Weight loss is a journey, not a race. There will be ups and downs, but staying positive and patient is crucial. Focus on the positive changes you’re making and the benefits you’re experiencing, rather than just the number on the scale.

10. Consult a Professional

If you’re struggling to lose weight or have specific health concerns, consider consulting a healthcare professional or a registered dietitian. They can provide personalized advice, create a tailored plan, and offer guidance to help you reach your goals safely and effectively.

Your Weight Loss Journey Awaits

Remember, weight loss is about more than just appearance – it’s about improving your health, boosting your energy levels, and enhancing your quality of life. By implementing these strategies and staying committed, you can achieve lasting results and become the best version of yourself. Start today, and embrace the journey to a healthier, happier you!

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healthproducts007 · 4 months

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How can I lose 3.5 kg in a week without exercise

Losing 3.5 kg (approximately 7.7 lbs) in a week without exercise is an ambitious goal and can be challenging. It requires a very strict dietary approach and should be done with caution. Here are some strategies to help you achieve this goal safely:

Dietary Strategies

Caloric Deficit:

Calculate your Basal Metabolic Rate (BMR): Use an online BMR calculator to determine the number of calories your body needs at rest.

Create a Caloric Deficit: To lose weight, you need to consume fewer calories than your BMR. A deficit of 500-1000 calories per day can result in a loss of 0.5-1 kg per week. For 3.5 kg, you might need a larger deficit, but it should not be too extreme.

Low-Carb Diet:

Reduce Carbohydrates: Cutting down on carbs can help you lose water weight quickly. Focus on vegetables, lean proteins, and healthy fats.

Avoid Sugary and Starchy Foods: Eliminate foods like bread, pasta, rice, and sugary snacks.

High-Protein Diet:

Increase Protein Intake: Protein can help you feel fuller for longer and maintain muscle mass. Include sources like chicken, fish, eggs, tofu, and legumes.

Whole Foods:

Focus on Whole, Unprocessed Foods: These are typically lower in calories and higher in nutrients. Include plenty of vegetables, lean proteins, and healthy fats.

Portion Control:

Mind Your Portions: Be mindful of portion sizes and avoid second helpings. Use smaller plates to help control portions.

Hydration:

Drink Plenty of Water: Sometimes thirst is mistaken for hunger. Drinking water before meals can also help reduce calorie intake.

Other Tips

Avoid High-Calorie Beverages:

Cut Out Sugary Drinks and Alcohol: These can add a significant number of empty calories to your diet.

Eat Mindfully:

Slow Down: Eating slowly can help you feel full faster.

Avoid Distractions: Focus on your meal without distractions like TV or smartphones.

Intermittent Fasting:

Consider Fasting: Intermittent fasting can help reduce calorie intake by limiting the time window in which you eat. For example, an 16:8 fasting window involves eating only within an 8-hour period and fasting for the remaining 16 hours.

Monitoring and Adjustment

Track Your Intake:

Use a Food Diary or App: Tracking what you eat can help you stay within your calorie goals.

Monitor Your Progress:

Weigh Yourself Daily: This can help you stay on track, but remember that daily weight can fluctuate due to water retention and other factors.

Health Considerations

Consult a Professional: Before starting any extreme diet, consult with a healthcare professional or registered dietitian to ensure it's safe for you.

Watch for Side Effects: Rapid weight loss can lead to side effects such as fatigue, irritability, headaches, and dizziness. If you experience severe side effects, seek medical advice.

Conclusion

Losing 3.5 kg in a week without exercise is an aggressive goal and requires strict dietary changes. While it is possible to achieve significant weight loss in a short time, it is important to do so safely and sustainably. Prioritize your health and well-being, and consider a more gradual approach for long-term success.

#fitness #health #health & fitness #health and wellness #weight loss #gym #workout

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healthy444 · 6 months

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What is your fat-loss secret?

I’m not sure about you but I can offer some general advice based on commonly recommended strategies for weight loss:

Balanced Diet: Focus on consuming a variety of whole foods such as fruits, vegetables, lean proteins, and whole grains. Try to limit processed foods, sugary snacks, and excessive fats.

Caloric Deficit: To lose fat, you generally need to consume fewer calories than you burn. This can be achieved by either reducing your calorie intake or increasing your physical activity (or both).

Regular Exercise: Incorporate both cardiovascular exercises (like running, swimming, or cycling) and strength training (such as weightlifting or body weight exercises) into your routine. This helps boost metabolism and preserves muscle mass.

Portion Control: Be mindful of portion sizes and avoid overeating. Eating slowly and paying attention to hunger cues can help prevent over consumption.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking.

Get Sufficient Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hormones related to hunger and satiety, potentially leading to weight gain.

Manage Stress: High stress levels can lead to emotional eating and unhealthy food choices. Practice stress-reduction techniques such as meditation, deep breathing, or hobbies you enjoy.

Seek Professional Guidance: If you're struggling to lose weight or have specific health concerns, consider consulting a registered dietitian or healthcare professional for personalized advice and support.

Track Your Progress: Keep track of your food intake, exercise routines, and body measurements to monitor your progress over time. This can help you identify what's working and where you may need to make adjustments.

Incorporate High-Fiber Foods: Foods high in fiber, such as fruits, vegetables, legumes, and whole grains, can help you feel full for longer periods and regulate digestion, which may aid in weight loss.

Limit Liquid Calories: Be cautious of high-calorie beverages like sugary sodas, fruit juices, and alcoholic drinks, as they can contribute to weight gain without providing much satiety.

Practice Mindful Eating: Pay attention to your body's hunger and fullness cues, and eat slowly to fully enjoy and savor your meals. This can help prevent overeating and promote better digestion.

Include Protein with Each Meal: Protein-rich foods like lean meats, poultry, fish, eggs, tofu, and legumes can help keep you feeling full and satisfied while preserving lean muscle mass during weight loss.

Stay Consistent: Consistency is key for long-term success. Stick to your healthy eating and exercise habits even on weekends or during holidays to maintain progress and avoid setbacks.

Find Enjoyable Activities: Choose physical activities and exercises that you enjoy, whether it's dancing, hiking, playing sports, or taking fitness classes. This can make staying active feel less like a chore and more like a fun part of your lifestyle.

Avoid Extreme Restriction: Extreme diets or overly restrictive eating plans are often unsustainable and can lead to nutrient deficiencies, binge eating, and metabolic slowdown. Aim for a balanced and varied diet that includes all food groups in moderation.

Stay Positive: Weight loss journeys may have ups and downs, but maintaining a positive attitude and focusing on your achievements can help you stay motivated and resilient in the face of challenges.

Get Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you throughout your fat-loss journey. Sharing your goals and progress with others can help keep you accountable and inspired.

By incorporating these strategies into your fat-loss plan, you can enhance your chances of achieving your goals in a healthy and sustainable way.

Remember, sustainable fat loss takes time and consistency. It's important to focus on making healthy lifestyle changes rather than seeking quick fixes or drastic measures.

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faggotry-enjoyer · 2 years

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here's to all my fellow fat people with osteoarthritis (or who are predisposed to osteoarthritis). "lose weight" as medical advice is already maddening, and on top of that, we have to deal with the fact that osteoarthritis is one of the very few medical conditions that our fatness actually does affect. which means that we all face the issue of needing to figure out whether trying to lose weight is a good idea for us.

if you want to, that's great. please try to do so in a healthy manner and see a dietitian about it if you can afford to. i genuinely hope from the bottom of my heart that it helps your joints and alleviates your pain.

but it's equally legitimate to not try to lose weight. on a health level, dieting, yo-yoing, and other unsustainable weight loss is far worse than just being fat. there are other ways to manage our symptoms that don't centre around weight loss, and you should be able to access those free of judgement without trying to lose weight. and on principle, you shouldn't ever have to change your body if you don't want to. it is your choice and your choice alone to make.

an additional huge shout out to those of us who also have eating disorders. it can be so easy for us to draw on the idea of losing weight for health to fuel our disorders or deny that it's a problem. but losing weight to take pressure off your joints won't do shit if you starve yourself and end up with osteoporosis too. your chronic pain is not a reason to engage in disordered behaviour, and i hope that you are able to see that.

remember that you are not to blame for your illness, even if your fatness technically increased your risk. it does not matter. it does not make your illness less real. you deserve just as much care, accessibility, and respect as thin people.

#fatness #fatphobia mention #fat acceptance #fat positvity #osteoarthritis #arthritis #joint pain #chronic pain #chronic illness #eating disorders #eating disorder positivity #ed positivity #eating disorder recovery #ed recovery #faggotry-enjoyer original

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weightlosstips2111 · 1 year

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Unraveling the Connection: Can Weight Loss Cause Hair Loss?

You might have noticed a startling side effect of weight loss, which is hair loss. Although seeing your once-luscious hair fade out can be depressing, you are not alone. Many people who start a weight loss quest run into this problem. This article will examine the science of hair development and loss, list the causes of hair loss after weight reduction, and offer advice on how to stop it.

The underlying science of hair growth and loss

It is crucial to appreciate the physics behind hair development and loss in order to comprehend why weight loss can result in hair loss. A natural cycle of growth, rest, and shedding occurs with our hair. Every hair follicle has its own growth cycle, and daily hair loss of between 50 and 100 hairs is normal. However, hair loss might happen if this cycle is broken.

Factors that cause hair loss when losing weight

Hair loss is one of the many effects that losing weight may have on our bodies. Hormonal imbalances, dietary deficits, and elevated stress levels are some of the causes that lead to hair loss following weight reduction. To learn more about each of these elements, let's take a closer look.

How hormone levels and hair development are affected by weight reduction

Changes in hormone levels, especially those of androgens and cortisol, might result with losing weight. Androgens, such as testosterone, can reduce the size of hair follicles and shorten the hair cycle, which can have an impact on hair growth. The stress hormone cortisol may also contribute to hair loss. Increased shedding might result from disrupted hair growth cycles caused by elevated cortisol levels.

Hair loss and nutritional deficiencies

We frequently restrict particular food groups and cut back on calories while we are on a weight-loss journey. While this might help you lose weight, it might also leave you with nutritional inadequacies. For healthy hair growth, essential minerals including iron, zinc, biotin, and vitamins D and E are crucial. During weight loss, inadequate food intake may be a factor in hair loss.

Stress and its effects on hair health when trying to lose weight

The process of losing weight can be emotionally and physically demanding. Stress brought on by losing weight might cause a condition called telogen effluvium, which causes significant hair loss. Stress can interfere with the cycle of hair development, causing more hairs to enter the resting phase and fall out early. Maintaining healthy hair while losing weight requires managing stress levels.

Advice for reducing hair loss while losing weight

While losing hair while losing weight might be upsetting, there are things you can take to lessen its effects. Here are some recommendations for avoiding hair loss when trying to lose weight:

Be careful you eat a healthy diet.

Make sure your diet is well-balanced and contains a variety of nutrient-rich foods to counteract nutritional deficits. Include whole grains, lean proteins, fresh produce, fruits, and healthy fats in your meals. To develop a customized dietary plan that promotes both weight loss and hair health, think about speaking with a licensed dietitian.

Consume vitamins

Supplements can promote the health of your hair while you lose weight and fill in any nutritional shortages. Look for dietary supplements including biotin, D and E vitamins, zinc, and iron. To be sure they are secure and suitable for you, you must speak with a healthcare provider before beginning any new supplements.

Take note of quick weight loss

Rapid weight loss might cause hair loss even if it may appear tempting. Aim for a weekly weight loss of 1-2 pounds that is moderate and constant. This reduces the possibility of nutrient deficits and excessive shedding while allowing your body to acclimatize.

Employ stress-reduction strategies.

Include stress-reduction strategies in your regular routine. This can involve relaxing pursuits like yoga, meditation, deep breathing techniques, or relaxing hobbies. Stress management techniques and putting self-care first can have a big impact on your ability to lose weight and maintain healthy hair.

seeking expert assistance for hair loss while dieting

If you have considerable hair loss while trying to lose weight, you must get professional assistance. An expert in trichology or dermatology can assess your hair loss and advise you on the best course of action. To encourage hair regeneration, they could suggest particular therapies such topical minoxidil or low-level laser therapy.

Lifestyle modifications to support healthy hair growth when dieting

Along with the aforementioned advice, some lifestyle modifications can encourage healthy hair growth while losing weight. Here are some suggestions:

Prevent using too much heat or style

Flat irons and curling irons are examples of heat styling products that can harm your hair and cause breakage. Avoid using these tools as much and choose air drying whenever you can. Use heat-protectant sprays when styling and pick delicate methods.

Apply a soft-bristled brush or a comb with wide teeth.

Choose a brush or comb with large teeth or soft bristles to reduce needless hair breakage. These tools are kinder to the hair and less likely to pull or tug, which can result in breakage.

Keep hairstyles loose.

Hair loss can result from tight braids, buns, or ponytails because they put too much stress on the hair follicles. Choose hairstyles that are more relaxed and do not pull on the hair. Use hair-friendly accessories, such as scrunchies or cloth hair ties, if you like to tie your hair back.

Finding a balance between hair health and weight loss

Starting a weight reduction journey can be a life-changing experience, but it's important to be aware of the possibility of hair loss as a side effect. You can take preventative measures to lessen the effects of hair loss by being aware of the connection between weight loss and it. You may strike a balance between reaching your weight loss objectives and preserving good hair by making sure your food is balanced, controlling your stress levels, and getting professional assistance when necessary. Keep in mind that temporary hair loss is common after weight loss, and with the appropriate care, your hair will regrow its vitality.

#weight loss #i wanna be weightless #metabolism #lose weight #diet #dieting #i want to be weightless #i wanna lose weight #i need to lose so much weight

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madarmagazine · 1 year

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weight and loss

Weight loss is a common goal for many people, and there are various strategies and tips that can help you achieve it. Here are some key tips and strategies for successful weight loss:

Make sure you're ready: Long-term weight loss requires a commitment to making permanent changes in your lifestyle and health habits. Ask yourself if you're motivated to lose weight, ready to change eating and activity habits, and if you have the time to dedicate to making these changes [1].

Find your inner motivation: To stay motivated, it's important to identify what's important to you. Make a list of your reasons for wanting to lose weight, whether it's for better health or a specific event. Find ways to remind yourself of these motivations during moments of temptation [1].

Set realistic goals: It's important to set realistic weight-loss goals. Aim for losing 1 to 2 pounds (0.5 to 1 kilogram) per week, which can be achieved through a combination of a lower calorie diet and regular physical activity. Setting both process goals (e.g., exercising for 30 minutes every day) and outcome goals (e.g., losing 10 pounds) can help you stay focused [1].

Enjoy healthier foods: Adopting a new eating style that promotes weight loss involves lowering your total calorie intake. Focus on eating more plant-based foods like fruits, vegetables, and whole grains. Strive for variety to ensure you're getting the necessary nutrients without sacrificing taste or satisfaction [1].

Get active, stay active: Regular physical activity is important for weight loss and overall health. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking. Find ways to incorporate more physical activity into your daily routine, such as taking the stairs instead of the elevator or parking farther away from your destination [1].

Change your perspective: Successful weight management requires long-term lifestyle changes. Take an honest look at your eating patterns and daily routine, and identify habits and attitudes that may have hindered your past weight loss efforts. Develop strategies to gradually change these habits and plan for how you'll deal with setbacks along the way [1].

Remember, weight loss is a journey that requires patience and consistency. It's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice and guidance.

#disability #ableism #ableism tw #fatphobia #fatphobia tw #also if it's an issue solved by weight loss why would you want them to suffer until the weight loss helps wouldn't that DISCOURAGE them?#because if i were suffering the entire time i sure as fuck wouldn't want to keep going for the ~idea~ of it's gonna pay off!!!#also even if they 'made themself disabled' by being fat or anything else that doesn't matter. they're still disabled.#there is no 'good' disabled and 'bad' disabled and you cannot sort people into those categories #for every 'bad' fat disabled person there are multiple 'good' fat disabled people but you can't tell them apart often actually!#because you would have to know the intimate details of their medical history and familial lineage and tbh if you're...#...being a piece of shit to a disabled person because you assume they're guilty until proven innocent i don't blame others for being...#...weary of you and not wanting to be around you.

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dietitianfitblog · 1 year

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Your Path to Wellness: Finding the Right Dietitian or Nutritionist in London

Introduction:

In the bustling city of London, where a fast-paced lifestyle is the norm, maintaining a balanced London Dietitian can be a challenge. Whether you're seeking guidance for weight management, dealing with dietary restrictions, or simply aiming to improve your overall health, the expertise of a qualified it can be invaluable. In this blog, we'll explore the importance of their roles and how to find the best dietitian or nutritionist near you in London.

1. The Role of a Dietitian and Nutritionist:

Dietitian are professionals who specialize in food and nutrition. While their roles are similar, there are some differences:

Dietitians: Registered dietitians (RDs) have a recognized qualification and are regulated by a professional body. They provide evidence-based dietary advice, especially for medical conditions like diabetes or allergies.

Nutritionists: Nutritionists may not always be registered dietitians but can provide general nutrition guidance and support for overall well-being.

2. Why Consult a Dietitian or Nutritionist:

Personalized Guidance: They can create personalized Dietitian near me plans tailored to your unique needs and goals.

Disease Management: Dietitians are equipped to help manage chronic conditions like diabetes, heart disease, and gastrointestinal disorders through diet.

Weight Management: They can assist in healthy weight loss or gain, addressing both physical and emotional aspects.

Allergies and Intolerances: If you have food allergies or intolerances, they can help you create safe and nutritious meal plans.

Lifestyle Changes: Whether you're transitioning to a vegan diet or seeking guidance for a specific dietary lifestyle, they can provide support.

3. Finding a Dietitian or Nutritionist in London:

Online Directories: Websites like the NHS or professional bodies often have directories that can help you find registered dietitians or nutritionists near you.

Recommendations: Seek recommendations from friends, family, or healthcare providers who may know qualified professionals.

Online Platforms: Use online platforms like Google or Yelp to find reviews and ratings of dietitians or nutritionists in London.

4. Questions to Ask Potential Dietitians or Nutritionists:

Qualifications: Ensure they have the necessary qualifications and are registered with a recognized professional body.

Experience: Inquire about their experience and specialization, especially if you have specific health concerns.

Approach: Ask about their approach to nutrition and whether it aligns with your goals and preferences.

Cost and Availability: Discuss their fees, availability, and whether they accept insurance.

5. The Journey to a Healthier You:

Consulting a Nutritionist near me is a proactive step toward achieving your health and wellness goals. Their expertise can empower you to make informed dietary choices, develop healthier habits, and enhance your overall quality of life. Whether you're managing a specific condition or simply seeking a more balanced diet, the guidance of a qualified professional in London can be the key to your path to wellness.

#Nutritionist near me #Dietitian near me #London Nutritionist #London Dietitian

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dxc35 · 1 year

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10 effective tricks to lose weight In One Month

Set realistic goals: Aim for gradual and steady weight loss rather than trying to lose weight too quickly. Losing 1-2 pounds (0.5-1 kg) per week is considered a healthy rate of weight loss.

Create a calorie deficit: To lose weight, you need to consume fewer calories than you burn. Calculate your daily caloric needs and aim to create a deficit of 500-1000 calories per day through a combination of diet and exercise.

Eat a balanced diet: Focus on consuming nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed and high-sugar foods as much as possible.

Portion control: Be mindful of your portion sizes. Use smaller plates and bowls to help control your portions visually. Listen to your body's hunger and fullness cues and stop eating when you feel satisfied, not overly full.

Stay hydrated: Drink plenty of water throughout the day. Water helps to boost your metabolism, suppresses appetite, and keeps you hydrated.

Incorporate physical activity: Engage in regular exercise to burn calories and improve your overall fitness. Aim for a combination of cardiovascular exercises (like jogging, cycling, or swimming) and strength training (such as weightlifting or bodyweight exercises) for optimal results.

Limit sugary beverages: Avoid sugary drinks like soda, energy drinks, and fruit juices as they can contribute to weight gain. Instead, opt for water, herbal tea, or unsweetened beverages.

Stay hydrated: Drink plenty of water throughout the day. Water helps to boost your metabolism, suppresses appetite, and keeps you hydrated.

sugary beverages: Avoid sugary drinks like soda, energy drinks, and fruit juices as they can contribute to weight gain. Instead, opt for water, herbal tea, or unsweetened beverages.

Monitor your snacking habits: Be mindful of your snacking habits and choose healthy snacks like fruits, vegetables, nuts, or yogurt. Avoid mindless eating and emotional eating by finding alternative activities to cope with stress or boredom.

Get enough sleep: Aim for 7-8 hours of quality sleep each night. Sufficient sleep helps regulate your appetite hormones and supports weight management.

Seek support: Enlist the support of family, friends, or a support group to help you stay motivated and accountable. Consider consulting with a registered dietitian or healthcare professional for personalized guidance and advice.

Please Click Here For Free Weight Loss Ideas

#health #gym routine #gym diet #weight loss #sports #best way to lose weight

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