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wholerestart-blog · 5 years

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Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.

I hardly eat anything!

One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.

No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.

Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.

Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂

Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.

It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.

Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.

Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.

The “It’s Not Fair” mentality

If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.

Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.

If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.

Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.

When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.

Gut Health

You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.

Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!

Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.

I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.

In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

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gymnasticcrazy-blog · 5 years

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2018: From a fatty with cancer to a not-so-fat powerlifter. A year in review. http://bit.ly/2GQH7y4

4 days before Christmas 2017 I was diagnosed with cancer of the testicles.

I was a typical "Gym Powerlifter". What I mean by this is that I was decently strong, but heavily overweight. After I was treated I not only continued trying to get stronger/better, but to also clean up a bit, move down to a more appropriate weight class, and maybe look a little better in the process. I'd like to believe that in 2018 I accomplished most, if not all, of these goals. Even if I did it in some...unconventional ways.

What everyone cares about first, pictures!

I didn't take a lot of pictures back then (being all fat and stuff), so you'll have to get what you get here.

I'm 6'1" BTW.

November 11 2017: Its the closest I have to Christmas. Around 310-320 lbs. Somewhere between 1100 and 1200 gym total.

December 31 2018: Taken just before going out to celebrate my 30th birthday (Jan1). 275 lbs. 1600ish gym total

How we got here

Pretty much as soon as I got the news that I had cancer I started cutting weight. there was a lot of pre-treatment things that needed to be done to try to secure expected experiences of life after my treatment (children for instance) So up until March when I finally had my surgery, I continued following GZCL Rippler and cutting at around -700. I made it to around 290-295 before surgery.

My first question after I was woken up after surgery was "how soon can I lift?" - 2 weeks apparently. No compounds or abdominal activation for 8.

So despite how bad everything hurt, I drug myself to the gym 4 times a week during that 2 week period to just sit there for 30 minutes and keep myself in the habit of being there. And to keep me from laying in bed and feeling sorry for myself.

I gained back to about 300 during this 2 weeks, mostly from not moving and not eating very well (who knew).

As soon as I made it to 2 weeks I started basically working upper body and quad isolations. Tried a few times to figure out a way to work back, but it just wasn't happening without flexing an ab and causing excruciating pain. I did have about a 6" incision trying to heal afterall. I maintained as best I could during this time period, but ended up losing a bit of weight anyway. Not the best idea for recovering from surgery, but it wasn't really intentional. I was still getting the hang of manipulating my diet/weight at this point.

I hit 8 weeks and got right back on the Rippler and right back to cutting.

When I got down to 290 lbs, I decided to start working with a coach to prep for a powerlifting meet, so I swapped to his programming. I figured if I wanted to be a powerlifter I should probably actually powerlift.

I maintained at 290lbs all the way until about October at which point I told my coach that I wanted to go ahead and make weight so I wouldn't have to stress so much about it during my upcoming meet prep.

I went on a very strict 1500 calories, 250g of protein diet. Consisting of mostly shakes and chicken. And pickles. See pickles are zero calories (or close enough) and it kind of feels like you're eating. So I ate a bunch of them to keep my sanity. During this month long suicide cut, u/benchpauper started a religion around pickles. I'm still not sure I completely understand it.

I continued going to the gym 4-5x a week during this cut though my volume and intensity dropped off severely. I also dropped deadlift for a back isolation day during this time frame as I did not feel like I was strong enough at this calorie level to safely perform the movement after about the first 7 days.

By the end of October I weighed 260lbs. Ate a bunch of carbs for a weekend with zero intention of controlling what I ate and hit 268 after full refeed. Not too bad. Over November and December, I ate to gain back up to 275 where I'm now maintaining until my meet in April. Still following coaches program instead of GZCL.

Current Caloric intake is between 4500 and 5000 calories per day and the only macro I track outside of that is 250g of protein.

Workout program varies from day to day based on my performance and my coach changes it on the fly. But the days remain roughly the same.

Tues: Volume Bench for compound and chest/tri isolation

Wed: Pullups for compound and back/bi isolation

Thurs: Max Effort bench for compound and shoulder isolation

Sun: Squat/DL for compound and quad/ham isolation

For anyone wanting to compete, I cant recommend enough that you get a coach if you can afford it. I didn't have any major issues with form on any of the lifts, but its astounding what small tweaks from an expert standing right next to you can do. My squat has gone from my weakest (comparatively) lift to my strongest by far. 425 around the time of the diagnosis to 600+ now and most of that progress came in the first 2 months of being coached. Nevermind the fact that squats aren't just completely miserable anymore. (Just mostly miserable)

Hopefully I didn't miss anything. I'm sure if I did, someone will point it out or ask and I can edit it in or answer in a comment.

submitted by /u/ShutUpAndDoTheLift [link] [comments] January 03, 2019 at 07:43PM

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rebeccasible · 5 years

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Using the Keto Diet for Weight Loss: The Definitive Guide (2019)

This is the most comprehensive guide of getting the very most out of the keto diet for weight loss.

In this guide you’ll get access to over 7 chapters of tips and techniques you can use while on the keto diet to lose weight more effectively.

The best part? There may be some things you never knew about the keto diet and weight loss in general that you will be able to use for long term success.

What You Should Know About the Keto Diet and Weight Loss Before Reading

The Ketogenic diet (keto diet) involves reducing your carbohydrate intake significantly and replacing those macros with fat, making it a low-carb, high-fat diet. This considerable reduction in carbs puts your body in a metabolic state called ketosis, which results in your body relying on fat for energy.

Because of this reliance on fat as a fuel source, the keto diet has taken the diet and health world by storm as an efficient and healthy way to lose weight. While there has been some controversy and mixed feelings about the keto diet, multiple studies have shown it to be beneficial for overall health and weight loss.

The keto diet, while efficient and beneficial to health, has its downsides and challenges. It has been known to be difficult to stick to and easy to cheat and slack on. Considering the diet is more lenient and leaves certain decisions for yourself to make, people don’t always get the weight loss results they want. In the diet, there is no specific restriction in calories, any foods are allowed as long as it fits the macros planned, and exercising is not enforced. So you can see how easy slacking off can be on the keto diet and that making good decisions is essential when wanting to see results.

This guide can help people on the keto diet that either find themselves struggling to see weight loss results or someone who is new to the diet and wants to avoid these mistakes beforehand.

1. How Being Strict With Your Carb Intake Can Get You Farther

The problem:

The Keto diets main factor is its low carb nature and replacing those macros with fat. Being strict and consistent with your carb intake is very important when it comes to seeing weight loss results. This is because your cells use glucose and sugar, which are from carbohydrates, as its primary source of energy.

Although most of the cells in your body can use other sources as fuel such as fat and protein, which shows that carbs are not needed in excess… or at all.

So, Putting your body in ketosis forces it to use the fat and protein you are consuming as its primary source of energy, which helps you lose fat more effectively. The main problem here is not the keto diet itself, but people not being aware of how many carbs they’re eating and how to avoid making that mistake.

The Solution:

You may be eating carbs without realizing it. A lot of carbs are hidden in unexpecting foods such as dairy, nuts, and starchy vegetables such as corn and peas. While these foods are all approved by the keto diet, this gives us an example of why you should not take advantage of the leniency of the diet.

If your carb intake isn’t low enough, performing the diet is useless. The level of carb restriction is different for each person, so it is good to know what amount you should be limited to. If you aren’t limiting your carb intake below a certain amount, it is not possible to reach ketosis, which is the main factor for weight loss in the keto diet.

So keep your carbs within the limit. Filling up on low carb vegetables such as asparagus and zucchini and focusing on high-fat proteins is essential to feeling fuller and more satisfied. You can also save your carb intake for later in the day, so your blood glucose levels don’t spike.

2. How To Stay On The Healthy, Nutritious Side of The Keto Diet

The Problem:

No matter what diet you are on, you should always eat healthy, nutritious foods. While this may seem like a no brainer, there are many people who stick to their diets restrictions but choose all the unhealthy options and cut corners.

Many people might think that just because they are restricting their calories from reducing carb intake is equal to being healthy just because they are losing weight.

Even more concerning, a lot of people don’t know what foods are considered healthy, and the keto diet isn’t strict on incorporating healthy foods in your meals.

The Solution:

Stop eating convenience-type foods. Foods like hotdogs, fatty burgers, and fast food meals may be apart of your macros and keto-friendly but aren’t nutritious foods. They are nutrient-poor and empty calories, which causes them to be low in the vitamins and antioxidants we need.

Stick to unprocessed, whole foods. To be safe and to stick to your weight-loss mission, opt towards eggs, fish, poultry, and avocado, which are all good options filled with nutrients. Also adding in non-starchy vegetables with every meal will help you feel fuller and more satisfied.

Learn how to cook healthy meals for the long term. The keto diet doesn’t teach you how to cook healthy foods for yourself, but there are extensive amounts of step by step keto recipes online to go by. When it comes to dieting, the main concern is always when the diet is over, and you have to resort back to regular eating habits and to incorporate certain foods again. Having that knowledge of cooking healthy foods and learning new tips on how to make things nutritious while still tasting delicious is very important to long term success.

3. How To Get More From The Keto Diet By Tracking Your Calories

The Problem:

When it comes to weight loss, it’s vital to restrict your calories to create a calorie deficit. This can be achieved by reducing the number of calories you consume, although this needs to be done safely according to your own body and personal needs.

The keto diet does not explicitly say to count calories because it is not always required. Although when it comes to significant weight loss, learning how to track your calories the right way is necessary to stay on course, so we don’t overeat.

The solution:

Eating Keto-friendly foods that aren’t high in calories. A lot of the foods in the keto diet are very healthy, but can also be high in calories such as nuts and avocado. They are usually very filling and satisfying, but it is possible to overeat by mindless eating and snacking throughout the day. Instead, you can op for some non-starchy vegetables, lean meats, and fish instead of always going for the full-fat foods when snacking.

Track your calories and macros. While it is not always easy or appropriate to track every meal and snack that you consume daily, it is essential to do so whenever you can. A great calorie and macro tracker to use is MyFitnessPal (app & website), and you can customize it to your specific keto diet needs. When you start tracking calories this way, you will begin to see better results and learn to be more aware of what you’re eating in the future.

Pay attention to portion sizes and your body. Be aware of portion sizes when you cant track your foods and to what is the healthy option. Also, listen to your body for when you are feeling full or if you are even hungry in the first place. A couple of tips to always remember is to drink water while you eat and stick to having five colors on your plate.

4. How to Prepare For The “Keto Flu”

The Problem:

First of all, what is the “keto flu”?

Well, when you are going from a diet that doesn’t limit your carbs to a diet like keto, your body will go through a lot of changes. Unfortunately, most of these changes will be negative at first, and you won’t find yourself feeling too good. This can be a problem when trying to stick to and lose weight with the keto diet since it is hard enough to start in the first place.

The symptoms. These symptoms listed below are enough to convince people that the keto diet isn’t for them, and they give up. But there are ways to make the process more bearable and the symptoms at bay.

Nausea

Brain fog

Fatigue

Cramping

Insomnia

Muscle aches

The solution:

Clearing up symptoms. A lot of these symptoms can be cleared up by drinking lots of water and eating mineral-rich food to replenish the minerals we lost. You can also take mineral supplements if needed and make sure not to overexert yourself with physical activity during this time. Staying rested and getting adequate amounts of sleep during the first week of the diet and having these symptoms is recommended.

Staying motivated. Keeping a healthy mindset and not giving yourself a choice to give up is critical. Realizing that your body is changing and doing more research to help understand the science behind it can help a lot as well. By riding through the symptoms until you start feeling the positive benefits of the diet, you will thank your past self for it later.

5. How You Will Benefit From Using A Meal Plan

The problem:

When first starting the keto diet, it can all feel very overwhelming, and you might not know where to start.

Following a meal plan may be the best fit when it comes to staying on track and making sure you don’t resort back to your old eating habits.

The solution:

Picking the right food. As we already know, keto foods and ingredients are low in carbs and high in fat. The keto diet usually recommends keeping your daily total carb intake below 35 grams, although it can vary from person to person. Having such a low amount of carbs to go off of, you must be very careful with your food choices. This is where a meal plan comes in and makes the process easy to follow and be consistent with.

The right foods to pick. When it comes to choosing the right foods to eat on the keto diet and making your own meal plan, always think low carb. A good list to go by is non-starchy vegetables, high-fat dairy, nuts and seeds, meats and fish, and healthy fats. The types of foods to avoid are starchy vegetables, most fruits, and grains like wheat and rice.

An example meal plan.

Breakfast: A bell pepper stuffed with eggs and cheese.

Lunch: Tuna salad mix with tomatoes and celery on top of romaine lettuce.

Dinner: Grilled salmon with lemon and sauteed spinach in coconut oil.

Snacks(optional): Keto bars, non-starchy vegetables, keto-friendly fruit.

6. How Intermittent Fasting Will Boost Weight Loss Results

The problem:

Intermittent fasting isn’t something most people know about, and it isn’t a requirement in the keto diet, but it should be considering its powerful benefits. When you incorporate intermittent fasting, it helps your body create ketones even quicker and more efficiently than without.

Intermittent fasting is where you eat all of your calories in a shortened amount of time, usually 6-8 hours, and fast the rest of the time. Here are a couple of reasons why intermittent fasting can be the solution to boosting weight loss results during the keto diet.

The solution:

Limits our calorie intake. The main point of intermittent fasting is to increase the amount of food we can eat at one time of the day. People typically restrict themselves until 5 pm -11 pm, which means 18 hours of fasting. Our bodies are designed to only take in a certain amount of food at a time, so you’re going to restrict your calories that way naturally. This is an excellent fix for people who tend to overeat and mindlessly snack throughout the day.

Our bodies breakdown stored fat. Our bodies will eventually, over time, start to adjust to fasting, and we won’t be as hungry as we used to be. This allows for our bodies to start breaking down extra fat stored as energy because we aren’t eating as much in general or throughout the day. When our bodies are in ketosis, we have little to no glucose in our bloodstream, so we instead use the fat storages in our body as energy. This is perfect for people looking to lose more weight and fat consistently and more effectively.

7. How Physical Activity Will Benefit Weight Loss During Keto

The problem:

Physical activity during the keto diet is of utmost importance if your goal is to lose weight at a consistent rate. Many people may think that while being a low carb diet, it is harder to exercise or it is unneeded.

In reality, physical exercise is vital to incorporate into your lifestyle when trying to lose weight on the keto diet. Instead of seeing physical activity as more difficult or unneeded since you are dieting, see it as a booster for weight loss along with the keto diet with these solutions:

The solution:

Burns more fat as an energy source. When you exercise while on the keto diet, studies show that when your carb intake is decreased, your glycogen stores remain low. This forces your body to produce more ketones, and your muscles use that for fuel instead. This promotes using your fat stores as an energy source instead of using carbohydrates, which you would be consuming daily when not on the keto diet.

Promotes muscle gain and metabolic adaptions. Physical activity not only burns calories but helps in building muscle, which gives your metabolism a boost. When training on the keto diet, you will increase your training performance in the long run, which means more calories being burned for longer.

Will make your exercise routine more consistent. Of course, starting an exercise routine can be difficult, especially when actively starting a diet along with it, but keto makes it easier. As we said above, the longer we exercise on the keto diet when our body is in ketosis, the easier it gets. So creating a workout schedule while staying true to your diet, will make the whole process more manageable as time goes on. The more areas in your life, like nutrition and fitness that you are strict and ambitious with, the more weight loss benefits you will see.

The Conclusion

When it comes to the keto diet and weight loss, there are a lot of options to work on to produce results. It’s all in the determination and mindset to push through the harder moments and make good decisions along the way.

So that’s our ultimate guide to productivity.

Now I want to turn it over to you: What did you think about this guide? Or maybe there’s something I missed.

Let us know by leaving a comment below!

var starter = new SktbuilderStarter({"mode": "prod", "skip":["jquery","underscore","backbone"],"sktbuilderUrl": "https://healthenergyguru.com/wp-content/plugins/skt-builder/sktbuilder/", "driver": new SktbuilderWordpressDriver({"ajaxUrl": "https://healthenergyguru.com/wp-admin/admin-ajax.php", "iframeUrl": "https://healthenergyguru.com/keto-diet-weight-loss/?sktbuilder=true", "pageId": 5428, "pages": [], "page": "Using the Keto Diet for Weight Loss: The Definitive Guide (2019)" }) }); from https://healthenergyguru.com/keto-diet-weight-loss/ from https://healthenergygur.tumblr.com/post/186454399808

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markhaskins0 · 5 years

Text

Using the Keto Diet for Weight Loss: The Definitive Guide (2019)

This is the most comprehensive guide of getting the very most out of the keto diet for weight loss.

In this guide you’ll get access to over 7 chapters of tips and techniques you can use while on the keto diet to lose weight more effectively.

The best part? There may be some things you never knew about the keto diet and weight loss in general that you will be able to use for long term success.

What You Should Know About the Keto Diet and Weight Loss Before Reading

This guide can help people on the keto diet that either find themselves struggling to see weight loss results or someone who is new to the diet and wants to avoid these mistakes beforehand.

1. How Being Strict With Your Carb Intake Can Get You Farther

The problem:

Although most of the cells in your body can use other sources as fuel such as fat and protein, which shows that carbs are not needed in excess… or at all.

The Solution:

2. How To Stay On The Healthy, Nutritious Side of The Keto Diet

The Problem:

Many people might think that just because they are restricting their calories from reducing carb intake is equal to being healthy just because they are losing weight.

Even more concerning, a lot of people don’t know what foods are considered healthy, and the keto diet isn’t strict on incorporating healthy foods in your meals.

The Solution:

3. How To Get More From The Keto Diet By Tracking Your Calories

The Problem:

The solution:

4. How to Prepare For The “Keto Flu”

The Problem:

First of all, what is the “keto flu”?

Nausea

Brain fog

Fatigue

Cramping

Insomnia

Muscle aches

The solution:

5. How You Will Benefit From Using A Meal Plan

The problem:

When first starting the keto diet, it can all feel very overwhelming, and you might not know where to start.

Following a meal plan may be the best fit when it comes to staying on track and making sure you don’t resort back to your old eating habits.

The solution:

An example meal plan.

Breakfast: A bell pepper stuffed with eggs and cheese.

Lunch: Tuna salad mix with tomatoes and celery on top of romaine lettuce.

Dinner: Grilled salmon with lemon and sauteed spinach in coconut oil.

Snacks(optional): Keto bars, non-starchy vegetables, keto-friendly fruit.

6. How Intermittent Fasting Will Boost Weight Loss Results

The problem:

The solution:

7. How Physical Activity Will Benefit Weight Loss During Keto

The problem:

The solution:

The Conclusion

So that’s our ultimate guide to productivity.

Now I want to turn it over to you: What did you think about this guide? Or maybe there’s something I missed.

Let us know by leaving a comment below!

https://healthenergyguru.com/wp-content/plugins/skt-builder/sktbuilder/sktbuilder-frontend-starter.jshttps://healthenergyguru.com/wp-content/plugins/skt-builder/sktbuilder-wordpress-driver.js var starter = new SktbuilderStarter({“mode”: “prod”, “skip”:[“jquery”,”underscore”,”backbone”],”sktbuilderUrl”: “https://healthenergyguru.com/wp-content/plugins/skt-builder/sktbuilder/”, “driver”: new SktbuilderWordpressDriver({“ajaxUrl”: “https://healthenergyguru.com/wp-admin/admin-ajax.php”, “iframeUrl”: “https://healthenergyguru.com/keto-diet-weight-loss/?sktbuilder=true”, “pageId”: 5428, “pages”: [], “page”: “Using the Keto Diet for Weight Loss: The Definitive Guide (2019)” }) });

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from https://healthenergyguru1.wordpress.com/2019/07/21/using-the-keto-diet-for-weight-loss-the-definitive-guide-2019/

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healthenergygur · 5 years

Text

Using the Keto Diet for Weight Loss: The Definitive Guide (2019)

This is the most comprehensive guide of getting the very most out of the keto diet for weight loss.

In this guide you’ll get access to over 7 chapters of tips and techniques you can use while on the keto diet to lose weight more effectively.

The best part? There may be some things you never knew about the keto diet and weight loss in general that you will be able to use for long term success.

What You Should Know About the Keto Diet and Weight Loss Before Reading

This guide can help people on the keto diet that either find themselves struggling to see weight loss results or someone who is new to the diet and wants to avoid these mistakes beforehand.

1. How Being Strict With Your Carb Intake Can Get You Farther

The problem:

Although most of the cells in your body can use other sources as fuel such as fat and protein, which shows that carbs are not needed in excess… or at all.

The Solution:

2. How To Stay On The Healthy, Nutritious Side of The Keto Diet

The Problem:

Many people might think that just because they are restricting their calories from reducing carb intake is equal to being healthy just because they are losing weight.

Even more concerning, a lot of people don’t know what foods are considered healthy, and the keto diet isn’t strict on incorporating healthy foods in your meals.

The Solution:

3. How To Get More From The Keto Diet By Tracking Your Calories

The Problem:

The solution:

4. How to Prepare For The "Keto Flu"

The Problem:

First of all, what is the “keto flu”?

Nausea

Brain fog

Fatigue

Cramping

Insomnia

Muscle aches

The solution:

5. How You Will Benefit From Using A Meal Plan

The problem:

When first starting the keto diet, it can all feel very overwhelming, and you might not know where to start.

Following a meal plan may be the best fit when it comes to staying on track and making sure you don’t resort back to your old eating habits.

The solution:

An example meal plan.

Breakfast: A bell pepper stuffed with eggs and cheese.

Lunch: Tuna salad mix with tomatoes and celery on top of romaine lettuce.

Dinner: Grilled salmon with lemon and sauteed spinach in coconut oil.

Snacks(optional): Keto bars, non-starchy vegetables, keto-friendly fruit.

6. How Intermittent Fasting Will Boost Weight Loss Results

The problem:

The solution:

7. How Physical Activity Will Benefit Weight Loss During Keto

The problem:

The solution:

The Conclusion

So that’s our ultimate guide to productivity.

Now I want to turn it over to you: What did you think about this guide? Or maybe there’s something I missed.

Let us know by leaving a comment below!

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letsgethottt · 6 years

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August 7th, 2018

I must say I was hoping that I’d have made significate changes by now but I’m human and I accept that.

I am about the same as my last post measurement wise but have gained back some weight.

I wont lie, I sort of fell off in July and quit being strict with my diet.

I also had blood work done to help me figure out why I cant seam to shed this weight. My hormones are off as my hair is thinning, I have bruises all over and terrible terrible migraines. There’s history of thyroid issues in my family, which I know can cause weight problems.

I know something is up and probably has been my whole life because you cant work out like I do and just not lose weight. My diet has flaws but for the most part I keep it together.

Ive been struggling with the mirgraines and insecurities that come with hair loss. Which I’m sure is adding stress to my body.

My trip to the Caribbean is less then 80 days away and I think I am giving myself 60 days of strict diet and mixup cardio and see what happens. Hopefully I will hear on my blood work to see what I need to fix hormone wise to get things going. I can commit to 60 days and hope that it gets me in the right direction.

0 notes

wholerestart-blog · 5 years

Text

Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

I hardly eat anything!

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

The “It’s Not Fair” mentality

Gut Health

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

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healthfitessweblog · 7 years

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Lose 20 Pounds in 30 Days Foods That Burn Fat and Help You Lose Weight

To lose 20 pounds in 30 days will take a combination of exercising and eating foods that burn fat and help you lose weight. Today we’ll cover the best foods that burn more calories than usual and help with weight loss. These foods will also leave you feeling satisfied which in turn will help you avoid binge eating or eating because you “think” you’re hungry.

Unflavored Oatmeal This is my personal choice when I wake up. It can be pretty boring but if you MUST add some flavor throw in some blueberries or peaches. Oatmeal contains lots of soluble fiber which is good for fighting cholesterol.

Kidney and Black Beans Another food high in fiber which will make you feel full and satisfied. Avoid refried or backed because of the sugar content.

Scrambled Eggs: High in B-12 which will aid in burning and breaking down fat. I would remove some of the yolk from the eggs to avoid the cholesterol.

Grains Aim to eat several servings of whole grains. They have not been processed and contain lots of fiber and nutrients.

Salmon & Tuna – Avoid processed meats with hormones and preservatives.

When constructing your diet plan be sure to include these foods that will burn fat and help you lose weight into your meal plans. If your goal is to lose 20 pounds in 30 days be sure to also exercise. If you can throw in even a little exercise you can get away with making many more mistakes in your diet. And if you’re strict on your diet you will just do that much better.

80% Rule – Another rule I have always followed that I think has been instrumental in me losing and keeping weight off is heeding the eighty percent rule. This means to ONLY eat till 80% full. It will take some time to get to know your body and realize when this is but it has been VERY helpful in my diet plan. Once you get to know this level it will be easy to follow and you won’t even have to waste food. A trick you can use once you’ve got it down is to use smaller plates so it looks like you’re eating more food than you are.

If you follow these tips combined with some light exercising losing 15 to 20 pounds in a month won’t be so hard.

Want to lose 30 pounds in 30 days but cant afford a personal trainer or nutritionist but still need step by step help? See before and after pictures and stories of how Phil and others did it at Idiot Diet. http://www.IdiotsProofDiet.com

from Lose Weight http://healthfitnessweblog.us/weight-loss/lose-20-pounds-in-30-days-foods-that-burn-fat-and-help-you-lose-weight/

0 notes

wholerestart-blog · 5 years

Text

Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

I hardly eat anything!

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

The “It’s Not Fair” mentality

Gut Health

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

0 notes

wholerestart-blog · 5 years

Text

Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

I hardly eat anything!

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

The “It’s Not Fair” mentality

Gut Health

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

0 notes

wholerestart-blog · 5 years

Text

Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

I hardly eat anything!

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

The “It’s Not Fair” mentality

Gut Health

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

0 notes

wholerestart-blog · 5 years

Text

Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

I hardly eat anything!

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

The “It’s Not Fair” mentality

Gut Health

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

0 notes

wholerestart-blog · 5 years

Text

Six Reasons You Can't Lose Weight

New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/

Six Reasons You Can't Lose Weight

I hardly eat anything!

The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.

The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.

Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.

I’m hungry all of the time!

In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.

When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.

The danger is that eventually, chronically elevated insulin can lead to diabetes.

To read more about this I suggest this excellent article on sustainable weight loss.

I hate Exercise!

I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.

I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.

I am addicted….chips/sweets!

The “It’s Not Fair” mentality

Gut Health

Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.

You can do it, and we can help!

#addicted to sugar #gut health #hardly eating #hate exercise #healthy eating #low calorie #weighloss challenges #weightloss #weightloss challenges

0 notes