How To Be Slim And Energetic

how to be slim and energetic

I have listed down 6 steps if you want to learn how to be slim and energetic

1. Set your sights right

You need to know what you want. Most people just think I want to lose weight, or how I wish I have that kind of body when they look at magazine covers and think I would start going on a diet. All this are very fuzzy and not concrete enough for your mind to work the right way. Your mind is the most important tool in your toolbox in your bid to become slim. Therefore, you have to use it in the right way. First, identify what kind of body you want, research on what kind of weight and fat composition would allow you to achieve that result. Next, perform an analysis on what is the weight and fat you need to lose to move you from your current point to your desired point.

2. Plan your Attack meticulously

Based on the analysis, draw up an appropriate meal and exercise plan, detailing precisely what to eat for breakfast, lunch and dinner and what exercises including duration for each. This will take into consideration the amount of calories, fat and protein that you will ingest at every meal. Personally, my advice is to go for about 700 calories for breakfast, 850 calories for lunch and 450 calories for dinner, giving a total of 2000 calories which is the amount needed to maintain your bodily functions based on a sedentary lifestyle. Depending on what are your weight loss targets, just reduce in equal proportion from each, say 20%. I would not advise cutting it way below a total of 1500 calories though as it would make you lose your energy. Detailing the duration of each type of exercise allows you to assess how much more calories (weight) you could burn.

3. Execute ruthlessly is the key to how to be slim and energetic

Stick to the above plan, set up reward and penalty system when you deviate from it. You may want to have a buddy system, someone who can call you to task when you “misbehave”.

4. Review your progress objectively

Take stock of your situation fortnightly, how much progress have you made, dissect your actions during those 2 weeks, did you follow the plan, when did you go off the rails, why and what could you have done better.

5. Continue to pursue persistently

Taking what you learn from point 4, continue on your plan and never give up or give in. Before long, you will see the results. Not only would you have lost weight but the plan and purposeful achievement of it would have quite energised you.

6. Tie up the loose ends

Happy with the end results ? This is the time that most people fail and go on to gain back more weight than they were initially. From point 1, we already pointed out that the most important and powerful tool is your mind. What does the mind do when you have reached your goal. It will start to wander and it is like it is being let off a leash and all kinds of cravings starts creeping in and before long, you would have put back all those lbs you lost and more. So, very important when you have reached your goal, you would need to set new goals for your mind. I would call it the maintenance plan. It is basically a new set of meal and exercise plan that keeps your weight and shape after you have reached your desired result.

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How to Lose Weight Fast in 2 Days

how to lose weight fast in just 2 days

Today, I will show you how to lose weight fast in 2 days.

You can see visible drop in weight in just 2 days using these 3 methods, which I call the 3S. These 3 methods are

1. Steam it out

Much of our body weight is in the form of water retained in our body to meet certain bodily functions. Sometimes, the body can store water in excess of what is required. Going for saunas or steaming sessions can remove quite a few lbs of weight very quickly. However, this is temporary and after a few days, the body will continue to store back the water. Therefore, in order for you to continue losing weight through this way, you would have to go for such sessions regularly.

2. Sweat it out

In order to lose the weight permanently, it have to come from your fat stores. To burn 1 lb of weight or fat, requires a calorie deficit of 3500. Unless your present calorie intake is way above 2000, just cutting back your intake through dieting is not sufficient.

For example, if your calorie intake is 2200 and your calorie needs in order to maintain your body weight is 1800, cutting it from 2200 to 1800 only means you pause your weight gain. It is not reducing it. In order to reduce your weight through dieting, I suggest you have to cut drastically to 1000 calories. All of these to come mainly from proteins and carbo from green leafy vegetables like lettuce.

This ,means you are now in a calorie deficit of 800. Therefore, the fastest way to increase your daily calorie deficit is to engage in high calorie activities for these 2 days like cardio workouts ( an hour on the treadmill typically burns up 300-500 calories depending on the pace set). Combining it with weights training and vigorous sport can probably increase the daily calorie burn to 1200-1500. This will mean a total calorie deficit of 4600 calories for 2 days.

3. Sleep it out

Go to sleep (and I mean deep slow wave sleep) by 10pm and allow your biological natural fat burner do its work to burn off those fat and lose you some weight. Numerous scientific studies have shown that our body would turn into turbo-charged fat burning machine when we are in heavy sleep early, the critical window period being 10pm-2am.

One word of caution, is that losing weight and burning fat is a continuous endeavour. If you just lose weight for 2 days and slack off, all that you lost and more would be put back on in no time. Therefore, once you undertake it, you have to continue on this path. Of course, when you have reached your objective, you could scale back so that you would maintain that weight by calibrating the amount of calories your body needs and the amount you consume and the amount of exercises to bridge the difference. However, you need to check these figures regularly as it varies based on height,weight and age.

To check your numbers regularly, you can use my BMR calculator or my weight loss calculator to calculate the calorie deficit required by entering the amount you desire to lose and the time-frame to do it.

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Sleeping Early Burn Fat Fast

sleeping early burn fat fast

The simplest change that I made to my lifestyle in my weight loss journey was the decision to ease back on the late nights and sleep early. There are many studies that shows that sleeping early burn fat fast.

At that time, I was keeping late nights, feeling stressed and downing coffee after coffee. I was also gorging on carbonated soda and potatoe chips. These led me be be listless in the day, drained of energy and always hungry.

The wakeup call came, when at the grand old age of 30, I was panting hard after just climbing a short flight of stairs. I was weighing at 75 kg or 165 lbs then. It didn’t help that, right around this time, my doctor told me that I am at high risk of getting diabetes. He told me to ease down on the sugar and re-test again in 3 months. He would have to put me on long term medication if there is no improvement.

The Simplest Change is Sleeping Early to Burn Fat Fast

The first thing I decided to change was to ease down on the late nights and start going to bed early. This reduces my lethargy in the day and I felt less stressed..

Once I started sleeping early, I was able to give up all the sugary drinks and high salt snacks that I was consuming.

I also started eating less starchy carbohydrates, which actually make me feel less hungry and more energetic. This was when I began exercising more regularly. I went on the treadmill and exercise bike for 30 minutes daily now.

Gradually, I began to get back in shape and becoming more energetic. As my body begins to lighten, I found it easier to to reduce my food intake and exercise longer. My endurance began to improve and don’t pant as much going up stairs. I continue pressing in, trying many diets and at the end of 6 months, I felt like a new person.

Looking back, I come to recognise that critical to my success was the decision to stop the late nights and going to bed by 10pm. This forms the basis on which all the other initiatives was built upon.

Backed by scientific after scientific study, was the fact that sleeping early burn fat fast in the following ways

Sleeping Early to Burn Fat Fast By Reducing Insulin Resistance

A lack of sleep causes insulin resistance. This causes our inability to break down the sugars and it gets absorbed into our system.

By Cutting Cortisol Production

Your body also produces the stress hormone Cortisol in abundance, which causes us to feel hungry indefinitely. It also induces cravingss for high sugar, high salt food. Your body will also slow down the fat burning process as the brain signals that it is in crisis and need to preserve fat store. This also lead to slowing down of all other bodily function, which explains why we will feel slow and lethargic when we have insufficient sleep.

By Producing Melatonin

Melatonin production starts to ramp up from 10pm and peaks around 12 midnight, slowing trailing off until 2am. It is our body mechanism to repair all our body systems that was impaired during the day. During this repair process, the body burns up tremendous amount of our fat store.

Therefore, if we are not in a deep sleep by 10pm, this natural repair process and hence the tremendous fat burning would be disrupted.

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Burn Belly Fat Food

burn belly fat foods

This article lists down what are the burn belly fat food

In order to help burn belly fat, food has to increase our metabolism. Metabolism is simply how fast the body burns up the calories and fat.

Charateristics of burn belly fat food

Therefore, burn belly fat food have to be low calorie, low fat and boost our metabolism. The critical fact is that to really burn belly fat, we need to increase our body metabolism. These are some of the food that qualify

1. Cherries

Cherries contain a hormone called melatonin which is what is produced when we are in deep sleep that sets our body fat burning into overdrive mode. They are also low in calories and contains vitamins that boost metabolism

2. Legumes and Pulses

Contains more protein than other vegetables which promotes metabolism

studies have shown that eating a serving a day (about 130grams) of lentils and broad beans help study subjects lose 0.34 kg over a 6 week period

3. Coffee and Tea Black

4. Chilli Peppers and Spices

5. Low fat Proteins

How to Turbo Charge Your Metabolism

The main component that drives metabolism is the production of Melatonin

Based on our biological clock or the circadian rhythm, melatonin production starts at 10pm when we are fast asleep in the the dark. It will ramp up to the maximum at 12 midnight after which it will start falling until by 2am, production ceases.

This is our body natural response and during this time, when melatonin is produced, our metabolism is highest as the body burns up tremendous energy in order to repair our cells that was damaged in our daytime activities.

Therefore, you need to be asleep by 10pm for this turbo charged calorie and fat burning machine to begin working miracles for your body.

However, if you do not have sufficient sleep, more of the stress hormone Cortisol would be produced. You will find that this would slow down your metabolism. Not only that, you would start craving for high sugar, high salt food and cause hunger pangs. Hence, it is imperative that you have to reduce stress and have adequate rest to maximise weight loss.

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How do I lose weight without doing exercise

how do i lose weight without doing exercise

The answer to how do i lose weight without doing exercise is simple. It is simply to eat less and increase your metabolism.

The science behind losing weight is the following. It takes a calorie deficit of 3500 to lose 1 lb. Therefore, depending on how much weight you intend to lose over whatever timeframe, you would be able to calculate the amount of calories which you should take.

To lose weight without doing exercise, this is what you should do

Calculate your BMR

Firstly, you would need to know your BMR number which is different for different people. You can calculate yours Here. This represents the amount of calories which your body will burn to keep you alive. You can vary this number by factoring in whether you are doing heavy exercises, moderate exercises or none at all. So, select the one that indicates no exercise at all, if you want to lose weight without doing exercise.

Calculate the amount of calories to lose to reach your goal

Next, decide on the amount of weight that you would like to lose within what timeframe, for example, 10 lbs in a month. Then, you can calculate how much calories you need to be in deficit to achieve the result. You can calculate that Here.

Deduct this number from your BMR number and you would have the amount of calories which you would be able to consume daily to achieve your result

Design your meal plan to achieve result

Once you know how much of calories which you are able to consume, design a meal plan that would deliver that amount of calories. Be sure to have plenty of proteins from lentils and pulses, fish and skinless chicken. Take reduced amounts of starchy carbohydrates and replace these with carbohydrates from green leafy vegetables.

Tomatoes are great for weight loss as it reverses leptin resistance and eggplants are a great source of fiber. Both are therefore, great for restricting your consumption as it helps to reduce your hunger pangs.

Increase amount of weight loss through increased metabolism

Consume more food that are great for increasing metabolism. These are commonly found in proteins. Therefore, add in some nuts and seeds into your diet for increased production.

Fruits like cherries and peaches are also great for boosting metabolism.

Turbo charged your metabolism for maximum weight loss

There is, however , a great way to naturally turbo charged your metabolism. Many studies have showed that the human body follows a natural rhythm. In the day, a lot of our cells gets damaged in our everyday life activities, which it will need to repair during the night when we are deep in sleep.

To perform this task, the body needs a lot of energy, which it achieves by increasing the body metabolism with the production of melatonin to burn up your fat store and proteins.

However, melatonin production normally starts at 10pm and only when we are in deep sleep,. It peaks at 12 midnight, after which production will start dropping until it ceased totally by 2am.

Therefore, it is critical that you need to be in deep sleep by 10pm to gain maximum benefit from this. This also partly explains why as one age, it becomes more difficult to lose weight. As we age, we have difficulty in getting into a deep sleep and experience slower metabolism.

For those who have difficulty in getting into a deep sleep, you can check out http://fatslost.com/blog for details.

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