Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts

Eating healthy & working out but STILL not losing weight?

A person exercises every day and doesn’t eat that much. Yet, they can't lose any weight. What else should they do to try to lose weight?




I ran through the answers here and boy oh boy…I’m looking for someone around me that has a gun…
I’ve been a fitness trainer for weight loss for almost ten years now and every time when someone says “move more, eat less” doesn’t work, I silently pray for an earthquake or something.
I touched on this topic in my article but when someone says “oooh, just eat healthy and you will lose weight. Calories don’t matter”. I think…
Wait, what? After this claim my following question is this:

What do you do when you hit weight loss plateau when eating healthy? Eat even healthier? No. You reduce your calories because that‘s what drives weight loss.
The Real Problem
Why can’t you lose weight even when exercising and eating less (who knows how much less…)?
This is considering that one has no pathologies that inhibit weight loss.
That is a brilliant graphic by @Bdccarpenter which will explain everything.

  • First problem: people say they eat less but what does that even mean?
People say they eat less but that means nothing. You can eat less and still gain weight because you still overconsume calories.
In this particular study, subjects underreported their caloric intake by 1053 kcal/day!!!
This is crazy, right?
So eating less alone won’t make you lose weight. If you can’t lose weight - eat even less next week, and the next week, and the next week!
Until you see weight dropping. That means you finally hit that caloric deficit.
  • Second problem: people say they exercise everyday but…do they, really?

What do I mean by that? I’ve seen people “exercising”. They sit on a machine for 5 minutes and then do a set which takes 15 seconds to complete a set. Then - the same story again.
You have to realize this: weightlifting only burns about 300 kcal/hour. 400 kcal if you are a genetic freak. Don’t think that exercise burns heaps of calories. Those who claim differently probably want to sell you something…
Again, going back to that study. Subjects overreported their caloric expenditure by 251 calories! That’s almost an hour at the gym…
My tip
Over ten years, I have never ever had a client that didn’t lose weight if he had caloric deficit dialed in. None. Period.
That being said, there are many ways to do that:
  • Having a food diary
  • Using something like myfitnesspal
  • Adjusting macronutrient intake by increasing protein intake and lowering fats and/or carbs
  • Dramatically increasing physical activity levels
  • Using fat burners that ACTUALLY WORK!

  • Final Thoughts
Don’t get me wrong - I don’t say that you have to track your calories to the tiniest detail in order to lose weight.
You simply need to admit the fact that if you are not losing weight, you are not in a caloric deficit.
Then, ask yourself this: “what can I do to decrease calories even more? Can I eat less fats? Can I incorporate an hour of walk in my schedule? Can I use fat burner”?
Eventually, by doing this, you will find yourself in a caloric deficit and think: “Oh, okay. I was wrong. I ate less but not enough less”.

5 healthy meal plans all range 1500 1800 calories




Here are Five Meal Plan ideas for the new week✨🍱✨ 5 Healthy Meal Plans all range 1500-1800 CALORIES This number depends on brands | how food is cooked etc ⠀ ⠀ 👩🏻‍🍳✨Please note: Just the First Meal Plan is an example of Intermittent Fasting using the 16|8 protocol consisting of fasting for 16 hours and eating within an 8 hour window. Some people enjoy and find the IF eating pattern beneficial - However, this way of eating won’t suit everyone🙂 Which Meal Plan is your favourite.. Day 1-5?! Cinderella Solution program ➡️ http://bit.ly/33LbE87 . PALEO DIET➡️http://bit.ly/2jUC7hj. Keto Diet➡️http://bit.ly/2MzDyhP. Amazing article: http://bit.ly/2lWH2Pz. ✔️Join FB: http://bit.ly/2yChwCo. ✔️Join Instagram:http://bit.ly/2YNja2J. ✔️Join in Pinterest:http://bit.ly/2TXl8Zz.

5 healthy dinner recipes that can help you lose weight





The weeknight hustle is real.
After getting home from work or a workout, it’s can feel damn near torturous to spend even more energy scrounging up a meal, especially one that's healthy andtastes good. (That’s probably why clicking through a delivery app seems so appealing.)

Sure, you could go the meal-prep route—but...that's satisfying for about a month, until cooking literally all of your meals on a Sunday starts to sound more painful than prying your eyeballs out with a pair of tongs. (Sorry not sorry—you know it's true.)

But what if you did a mix of both? A.k.a., making super-easy (healthy!) dinners some nights when you want something fast and fresh; then preparing others in advance when you just DGAF about cooking.

To prove you can do it, here are 50 healthy dinner recipes—some single-serving meals, others you can make ahead and eat for a few days. Each one has 500 calories or less, and leaves you satisfied thanks to the great flavors and filling ingredients. Go ahead and revel in your domesticity.

1. Coconut-Lime Marinated Shrimp + Voodles


2. Grilled Watermelon + Steak Salad


3. Smashed Pea and Ricotta Pappardelle


4. Grilled Chicken with Smoky Corn Salad

5. White Bean and Tuna Salad with Basil Vinaigrette



What is the healthiest food we can eat?

The Top 10 Healthiest Foods on Earth (And How to Eat Them)
Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon - making it easier for people to treat their bodies right. This list of 10 of the healthiest foods in the world is just a beginning guide - a way to understand the essential vitamins and minerals the human body needs to stay functioning at its best. And as an added boost - these healthy foods are all downright delicious!

1. SPINACH:


This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.
EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.

2. BLACK BEANS:

Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great!
EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.

3. WALNUTS:

With more antioxidants than any other nut, walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats.
EASY EATING TIP: Keep a supply in your bag for an easy, healthy snack on-the-go.

Both beets and walnuts made the list of the world's healthiest foods
Both beets and walnuts made the list of the world's healthiest foods (Shutterstock)

4. BEETS:


Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C.
EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.

5. AVOCADO:


Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.
EASY EATING TIP: On toast with salt and pepper, or a slice of cheese if you’re that way inclined.
Avocado is one of the healthiest foods on earth.
The humble avocado, pictured here with its close cousin, the mango (Unsplash).

6. DARK CHOCOLATE:


According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster.
EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.

7. RASPBERRIES:


Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.
EASY EATING TIP: Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.
Raspberries are one of the healthiest foods on earth
Raspberries, in all their delicious glory (Unsplash)

8. GARLIC:


This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.
EASY EATING TIP: Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.

9. LEMONS:


Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.
EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.
Lemons are one of the healthiest foods on earth
Lemons on the tree, ripe for the picking (Unsplash)

10. LENTILS:


Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.