It’s been a long while since I have posted something that has been going on my head so sorry in advance for the long post.
I’ve always wanted to talk about something like this for a long while. Losing weight is very difficult especially if your goal is to lose it permanently and not just quickly. I have realized that losing weight fast would not mean squat if it comes back so I am revamping my approach to ensure that I lose it PERMANENTLY.
I have come across a site talking about ways to burn belly fat fast and I am sure you have, too. My post will be just parts of what Men’s Health have discussed because there are some points that I don’t personally agree with. If you want to read the entire article, click here.
Also, most of the facts that I will be posting here I’ve taken from other sites but will not be referencing it here. So just do your own research and feel free to send a comment whether it is correct or not.
Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
Yes, you’ve heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.
Fill up on high-fiber foods.
Consider them “good carbs.” Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.
Avoid white bread.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.
Pass on the potatoes.
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)
I feel that these four should be under one comment line because they pretty much compliment each other. Glutten is evil. Glutten expands and makes us bloat that is why as much as possible I avoid eating any forms of carbs.
A lost of us might argue and say that carbs help us feel full but I’ve read and discovered that it is not the carbs that make us full but the proteins that we eat. I’ve experienced that I feel less full if I eat a plate of vegetables and rice versus vegetables and meat.
Don’t skip meals.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy— and conserves fat.
Chug H20 before a meal.
The water will take up room in your stomach, making you feel more full and reducing your appetite, says Christopher Mohr, M.S., R.D.
Growing up, the definition of dieting is eating as less as possible. The mistake is that we do one of two things: We eat less frequently but eat more per meal. The goal is not to STOP eating but to less the amount of food we take in without sacrificing being full to not need to eat.
Check your mood.
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. “Emotional eating is at the core of bad eating choices,” says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.
Don’t starve yourself.
“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
Filipinos are known for being emotional eaters. We LOVE to eat! Our definition of having a good time is when we are together with those close to our hearts sharing plates and plates of food. We celebrate with food. We take pictures of the foods we eat. The most familiar food hashtag I’ve seen is #InstagramYourUlam.
We also eat when we’re depressed. Pag nabasted o bagong break. We loosely categorize everything edible as “comfort food” because it tastes good. Learn to check your body before taking that next bite. If you can literally feel that you are hungry, then by all means, take it. Don’t stop yourself.
Keep an eye on portion sizes.
“Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight,” says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. “If they go out to eat, they’re much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up,” she says.
Break between scoops.
That is, if you can’t live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you’ll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving.
Eat more slowly.
“It can take 12 minutes or longer for the signal that you’ve started to eat to make its way to your brain,” says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You’ll be more likely to talk and therefore to eat more slowly.
One of the things I am struggling but trying my very best to do. Portion control. Sometimes when I feel that I am still hungry, I just go and get at it. Slow down, you will feel more relieved after.
Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital “after” shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere you’ll see them often, like on the fridge or in your office at work.
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).
On many instances I feel that I have failed myself, I look into other people for inspiration. Watching feel good movies can also help. Look for someone who can inspire you. I get that from my friends at Yoga and CrossFit. Posting and blogging about it helps also because it reminds me that I made a promise to myself and to all of you that I will lose weight and that in itself is a motivation.
Get off your ass.
Do every exercise standing instead of sitting. “You’ll expend up to 30% more calories,” says Joe Stankowski, C.P.T. The solution for the bench press? Dips.
Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower body exercises and upper body exercises. That way, your lower body rests while your upper body is working. “This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout,” says Craig Ballantyne, C.S.C.S.
When you’re using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.
Take larger steps.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.
Break a record.
Challenge yourself to run farther in the same amount of time—even if it’s just one-tenth of a mile—every single workout. This ensures you’re always burning more calories from one workout to the next.
Lift first, then run.
By doing cardio after you’ve lifted—when you’re already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.
You all know that exercise or any form of movement is really important and will help in the weight loss. The reason why CrossFit and Yoga for me is really effective is because you do interval movements at really short gaps. You shock your body before it realizes what it is doing before it decides to get itself used to that movement.
Avoid foods that come in a bag or box.
Typically, these are highly processed carbs—foods that quickly raise blood-sugar levels and shut down your body’s ability to burn fat.
These foods were processed in a plant hundreds of kilometers away. Keeping them stored without rotting requires some form of preservative. Don’t eat it.
Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.)
Did you know that a lot of restaurants here in the Philippines allow this? I cannot say all but even fast foods allow it. Try it.
Brush your teeth more often.
In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals.
Eat an unbalanced diet.
“By cycling your calorie intake so that you eat less calories one day and more the next, you’ll keep your metabolism on its toes,” says Volek. And that’ll ensure you keep burning fat at a high rate. The key: Shoot for an average of 2,000 calories a day over a week’s time.
Have breakfast every day.
Research from Harvard and Boston’s Children’s Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don’t. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you’re less likely to overeat throughout the reminder of the day.
Cheat once a week.
Use the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading. “It’s OK for people to blow one meal a week without feeling guilty,” says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. “If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight,” he says.
Never forbid yourself a favorite food.
Here’s a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff, the women were much more likely to sneak a bite than individuals who hadn’t been given the order. Blame the allure of the forbidden: The more you tell yourself you can’t eat something you love, the more you’re going to want it.
Floss twice a day.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.
And these last few are the surprise tricks. I didn’t know that these things worked. It’s not a total game changer but it helps.
Try these on for the next few days. Challenge yourself. You’ll thank yourself in the future.
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