Change And Evolve

Weight Loss MANTRA:

Trim the Fat & Raise your Standard of Living with these Fruitful Weight Loss Tips and Techniques!!!
Tips to improvise your weight loss efforts:
1. Don’t starve, eat more frequently.
2. Control your portion size.
3. Drink enough water, especially 20 minutes prior to eating.
4. Eat high-protein foods.
5. Cut out sugar.
6. Use smaller eating utensils.
7. Chew slowly and thoroughly.
8. Do moderate exercise regularly.
9. Get enough sleep and rest.
10. Pile half of your plates with fruits and vegetables.
11. Don’t drink calories.
12. Lift weights at least 3 times per week.
13. Keep healthy snacks on hand.
14. Reduce the consumption of junk foods and alcohol.
15. Maintain food journal and count calorie intake.
16. Do Aerobic exercises.
17. Track your progress.
18. Cook your food yourself.
19. Move more (pace, fidget, take stairs, etc.)
20. Get support.
Benefits of losing weight:
• Lower risks of cancer, diabetes, high blood pressure, heart
diseases and stroke
• Increased Sexual Performance
• Better Mood
• Less Joint Pain and inflammation
• Clearer, Brighter Skin
• More Money and More Friends
• Improved Memory
• Fewer Prescription Medicines
• Boost energy levels

Weight Loss MANTRA:

Trim the Fat & Raise your Standard of Living with these Fruitful Weight Loss Tips and Techniques!!!

Basics to remember:
1. It’s all about calories in vs. calories burned.
2. For losing, daily calorie intake should be lesser than daily
calories burned (Calorie deficient).
3. To attain calorie deficiency, reduce the calorie intake by changing
eating habits.
4. Also, increase the metabolic rate through regular exercising.
5. Go for natural weight loss by making healthy lifestyle changes.
Never take supplements.
How to get started with Weight Loss:
1. Analyze your lifestyle closely.
2. Set a realistic goal.
3. Calculate your Calorie intake.
4. Monitor your progress regularly.
What is actually required to lose weight?
1. A healthy and positive attitude to training and nutrition.
2. Appropriate nutrition.
3. Appropriate exercise program.
4. Patience and consistency, matched with realism.
5. You got to believe if you want to achieve.

NUTRITION TIPS

A Healthy Dose of Pro-Biotics

Intestinal health is just as important as physical health. We consume both good and bad bacteria in the foods that we eat, and it’s important to keep it all balanced.

One of the side effects of a buildup of bad bacteria is gastroenteritis. This can cause nausea, vomiting, diarrhea, and in extreme cases, hospitalization due to dehydration. Probiotics can both cure and prevent this nasty infection.

There are many ways to take probiotics nowadays, too.

The most common form is yogurt. Many people choose this option to get their daily dose of probiotics because of the taste, and because it’s considered to be a healthy snack.

If you’re not into the taste and texture of yogurt, however, you can also go with a supplement. There are many different brands on the market to choose from.

And in addition to yogurt and capsuled probiotic, there are now liquid versions of it too. Check your local grocery or health food store and see what probiotic drinks they have to offer.

Whatever method you choose to use, the end result will be a healthy gut full of good bacteria!

NUTRITION TIPS...

Stock Your Refrigerator

Is there anything worse than a growling stomach with nothing ready and prepared?

This is one of the most common ways that you can accidently thwart your own road map to success. It is far too easy to jump online and order take out. You should always keep your kitchen stocked with nutritious food!

You don’t need a large amount of food to be able to whip up some quick meals. (Remember Chapter 2 where we discussed limiting your portion sizes.)

All it takes is a basic protein source, a mixture of fresh and frozen veggies, and simple cooking skills. Voila! A hearty, healthy meal is never more than a few minutes away.

Be specific with the items you purchase form the grocery store. Quick and easy does not have to be terrible for you.

Here are some of the food items you should always have on hand.

Lean Protein: Chicken, 90/10 beef, lentils, beans, low glycemic fruit, and nuts. Just make sure, if you don’t have time to soak and cook your beans, go for the low sodium canned variety. It’s better to make it work with your schedule then to abandon it altogether.

When choosing nuts, go with a lower fat nut like almonds. They are filling, tasty, and keep forever.!

Frozen Vegetables: Frozen vegetables last longer than fresh ones. Make sure to always have a few bags stored away in your freezer, such as mixed, broccoli, kale, peas, and carrots. There are plenty to choose from at your local supermarket and they can be ready within minutes!

Salad Kits: A good, hearty salad is often what’s needed after a long day. Add in some lean protein and maybe even a side of prepared frozen veggies, and you have yourself a delicious, healthy salad in just a few minutes!

If you’re wondering about dressing, a simple vinegar and oil is easy, quick, and usually stocked in most kitchens.

NUTRITION TIPS...

Map Out Your Game Plan

You wouldn’t go on a trip without a map, be it a paper one or a GPS device, so why would you commit to a healthier lifestyle without a plan?

Just like you make up a shopping list before heading to the grocery store, you should also map out the path to your goal.

It’s just not feasible to go about an overhaul of your life without a game plan. What are you going to eat?

What exercise program will you follow? What will you be giving up in search of a healthier you?

There are so many things to consider before beginning your journey, and mapping it all out is a great way to organize your thoughts.

Remember that failure to plan is planning to fail, and you want this new lifestyle to be a success!

Here are a few ways to map out your success.

Establish A Daily Schedule: The days go by quickly, and it’s easy to get sucked into doing something other than what you wanted to do.

Write down a schedule for each day of the week and incorporate the times you’ll be exercising, meal prepping, and so forth.

Do your best to stick to that schedule. Say goodbye to unproductive days!

Exercise Goals: If your goal is to run a marathon, then you need to first know how far you can currently run, and then work your way up in increments to reach your ultimate goal.

Push yourself a little bit more each week until you have reached and sustained your goal! Even then, why not start all over with a brand-new goal?

Dietary Needs: Never leave what you’re going to eat up to chance. Plan your meals out ahead of time, for the entire week if possible.

When you’ve planned it out, you won’t fall victim to fast food, takeout, or other quick temptations. And don’t forget to incorporate healthy snacks!