losing weight |

My goal with Nerd Fitness is to remove every single barrier and excuse you might have to level up your life.  I try to write motivating articles that inspire action and give you the desire to change, but I know their influence can fade as soon as the laptop closes and the Xbox/Netflix/Hulu beckons.
For more in-depth reading on this subject, I highly recommend checking out Why We Got Fat by Gary Taubes, also the author of “What if it’s All Been a Big Fat Lie,” an must-read article that blew the doors off my thoughts on healthy back when I started my education.
Support is an essential part of a successful weight loss program. Enlist a family member, find a friend to join you in your walks or workouts, and get involved in the WLC online community. These people will become a source of inspiration, support, and encouragement on a regular basis — and especially when the going gets tough.
Get a yearly flu vaccine? Great. Now add a TDaP booster. TDaP stands for tetanus, diphtheria, and pertussis—and that last disease, also known as whooping cough, is a particularly dangerous respiratory illness. In fact, cases of pertussis in the U.S. have risen about 137% since 2000.
Anybody who says they cannot find 30-45 minutes a day is full of crap.  Your workout might have to be early in the morning, in the afternoon, during your lunch break, or at night after the kids have gone to bed, but I guarantee if you do a TRUE evaluation of where you’re spending your time, you can find 30-45 minutes.
Granted. We have to do a little bit of work, but Steve mentions 5 minutes a day workout. Make it easy. When you fail try to understand why you fail (that’s a lot of fail), think about why and block that barrier in the future. Perhaps you want to workout for 30 minutes everyday, but lack the time? Well build a backup routine that’s five minutes of HIIT. Didn’t have a planned 5 minute routine? Choose one exercise and just go with it! Always have easy, fallbacks that still have you improving. More importantly don’t make excuses.
The most common micronutrient deficiency in the world is iodine, eventually leading to goiter, or enlarged thyroid gland.  Over 1.5 billion people are earth are affected by iodine deficiency with 650 million suffering from clinical iodine deficiency.  Iodine deficiency is the most common cause of mental retardation in the world, leading to cretinism.  Even in […]
Change what you are doing! I was never really into exercising but a few months back I start going to pole dance classes. It’s so much fun!! And it’s a great workout. I always leave the classes with a huge smile on my face. Suddenly I found myself going to the gym to do weights because I need to be stronger to do certain tricks. Find something you enjoy!
My husband loves to put Sriracha on his eggs in the morning since it’s a good source of sodium. After a couple of weeks, your body will level out and you won’t have to be so conscious about adding these minerals into your diet.
“By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!” —Janessa Mondestin, New York City, NY
You gain an advantage for your diet plan when you pick a specific date to start your diet. By choosing a particular date like your birthday or the first of next month, you have set and defined your goal — and setting realistic, personalized goals is crucial to dieting success, MayoClinic.com reports.
Drinking herbal teas such as green tea, white tea, black tea and rooibos tea can amp up your metabolism. According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of it’s high levels of catechins. (6) So if you want to lose weight fast, I recommend drinking 1–3 cups of green tea daily.

Whether you’ve decided to get in better shape as part of a New Year’s resolution, for summer bathing suit season or you just want to boost your normal routine, there’s never a bad time to get fit and shed those last extra pounds. And odds are you want to lose weight fast.
If you could find a way of increasing your consequences for not doing some exercise (note how I didn’t say ‘go to the gym’) then you’d find it easier to work out. For me, having low energy, increasing my chances of dying from painful disease and illness, and being over fat are massive motivators, but still smaller than my desire to feel good, both during and after exercise.
But chances are you’re not consuming enough. The average person only gets 15–20 grams of fiber each day when they should be getting 30–40 grams daily. Not sure if your favorite foods stack up? Check out my top high-fiber foods.
Although it is certainly possible to get great results going through a program by yourself, you’ll probably lose more pounds and inches if you team up with a friend or several friends. You and your friend should try to shop together, exercise together, walk together, and share each other’s problems. Studies show that people who exercise together tend to stick with programs longer and achieve greater results because they motivate each other. 
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
“The American Heart Association recommends that men eat less than 36 grams of added sugar and that women consume less than 24 grams. However, for optimal weight loss, I tell my male clients to consume less than 20 grams of sugar per day and I tell the women to consume less than 15 grams.The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings. Cut the sugar, lose the fat, regain your health and life.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS
If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations.
Here’s one study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study that shows a probable connection between high-carb eating and increased acne, so it’s likely that keto can help.
I know that if I’m in the same room as Goldfish crackers or Sourpatch Kids, I will not be able to focus on anything else until I have eaten every single one of them, so I make sure I’m not within a 500 foot radius of them. If you’re at your office and you can’t have just one peanut M&M, stop walking by the desk of the person who has a jumbo jar on their desk for the next two weeks!  It doesn’t make you a bad person or weak if you can’t have just one; it makes you smart to avoid them.
They nourish your body with healthy acids that are extremely important for your vital functions. These are fast carbs, such as sugar, white wheat, agave syrup, and a specific type of processed fats called trans fats (campaign for banning trans fats) that accumulate in your tissues in the form of fat cells.
sakkmesterke/ShutterstockBeing prepped to make a life change—like knowing 15 ways to change eating habits in a day—will help you get started. But being confident that you know the exact day may be more of a gut feeling: Often the most successful dieters start because of a wakeup call, says Amy Stephens, MS, RD, a registered dietitian in New York City. Maybe you went to the doctor and he told you that you’d have to go on medication unless you did something to get your cholesterol down, or a family member has a heart-to-heart with you about your health, or a friend gets sick. “When these things happen you set a goal that’s more emotional rather than weight-based, and that’s often more successful,” explains Stephens. “If things get rough along the way, you can remind yourself why you’re on this journey,” she says.
“Sweet potatoes are a great post-workout snack. They’re low on the glycemic index and rich in fiber which helps tame that out-of-control appetite many people have after they exercise.” — Shaun T, celebrity fitness trainer and creator of Insanity, Max:30 and Hip Hop Abs
Nenad Aksic/ShutterstockAim to get at least seven hours of sleep each night. Try going to bed and waking up at the same time each day. Get these seven tips for the best sleep ever! Why? Ever notice how you start to crave donuts and drive-thru breakfasts when you’re exhausted? When you don’t get enough sleep, your hormones are thrown out of balance. Running on no sleep can actually drive up the hormones that make you want to eat, while pushing down the hormones that signal for fullness—and that’s a recipe for weight gain. When you’re well-rested, it’s much easier to make healthy decisions and stay on track.
There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on keto. There have been tons of studies published over the last 30 years that show how high amounts of fat and few carbs are beneficial.
“But Steve, I already paid for it, I need to eat it.” At this point, it’s a sunk cost.  Eating it because you already paid for it just compounds the unhealthy problem…if you’re truly serious about turning your life around, the few bucks you spent on this junk food is a small price to pay. Throw it away, give it to neighbors, donate it to a food shelter, whatever you need to do.  Get rid of it, and maybe only go out ONCE this week, or bring your lunch in twice to make up for the extra money spent.
This also led to the creation of our 1-on-1 Online Coaching Program, where you’ll get nutritional guidance from a coach that gets to know you better than you know yourself, can answer your questions about what to eat and when, and help keep you accountable.
Avoiding salt doesn’t mean your food has to be bland. Experiment with using different herbs and spices. Try adding fresh cilantro and cumin to grilled fish, lemon and rosemary to chicken, or ginger and Chinese five spice to tempeh or beef. Pick up some spice blends from your local market to help add more spice to your life… just read the ingredients and make sure there’s no salt added.
Doing a short cleanse or detox is one of the best ways to lose weight fast. Whether it be a few days or weeks, doing something like a vegetable juice cleanse or the Daniel fast is highly effective. Another simple way to cleanse is by starting to drink this Secret Detox Drink.
“Use a VersaClimber or take a VersaClimber class. These machines are still not that common, but in my opinion they are far more effective for weight loss than other forms of cardio. They require you to use a large portion of your muscles and it’s functionally better for you than other forms of cardio like spinning. Everyone is talking about Rise Nation in LA at the moment as they are the first dedicated VersaClimbing studio. There’s no harder cardio workout I have tried. To lose fat you have to put in the work. — Dan Roberts, celebrity trainer and creator of Methodology X
I HIGHLY recommend you spend the next three to four days tracking your calorie intake.  And when I say track them, I mean track EVERY FREAKING THING YOU EAT.  Yeah, those handful of M&M’s you stole off of Milton’s desk at work count.  So does that half can of coke you found in your back seat cupholder from last June.  So does the handful of french fries you stole from Paul while he was in the bathroom at MacDonald’s.
1: You’ve not tried sufficient types of exercise to find the one that your body and mind love. Of course, I’ve no idea how many different types of exercise/activity you’ve tried, but you sure ain’t tried them all 🙂
There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating. Don’t miss these other kitchen changes to help you eat less without noticing.

5 Replies to “losing weight |”

  1. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. Try these other calorie-free coffee hacks to wean off the bad stuff.
    Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
    High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9, 10).
    1: You’ve not tried sufficient types of exercise to find the one that your body and mind love. Of course, I’ve no idea how many different types of exercise/activity you’ve tried, but you sure ain’t tried them all 🙂
    You should be proud that you have made the decision to improve your health. Know that the road ahead will have some bumps, but equipped with a good eating plan, support system, and a positive attitude, you will be successful. Good luck!
    hey now lets see so you say I can lose weght taking your pills well lets see first of all I have a very bad Back were I can only stand for about 6 or 7 minutes then I must set down or collapse on to the floor i can not walk maybe 50 yrds thin I must set down or collapse to the Ground so your pill can Help me really really .
    We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

  2. BoxerX/ShutterstockExperts dub this “the fresh start effect.” In a study from the University of Pennsylvania, researchers found that people were more likely to act on their health goals after landmark dates, including holidays and birthdays. When you’re thinking about how to start a diet, this is an ideal time. They explain that after a milestone, you’re less likely to dwell on past mistakes, making it easier to perform behaviors more in line with “the new you.” It also helps you think in big-picture ways, which can drive you toward your goals. You’ve got this!
    Eating dessert every day can be good for you, as long as you don’t overdo it. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.
    Do not begin a weight loss or exercise routine without first consulting a health care professional for advice. There are many health conditions that may contraindicate rapid weight loss programs or some of the other effective short-term weight loss strategies.
    I am NOT a fan of “diets”, detoxes, juice cleanses, or crash-fads that result in vast fluctuations in your body weight and health.  These are the useless solutions that are sold to you in pill form, in MIRACLE DIET INFORMATION ads online, and in super expensive health food stores.
    “Stepping on the scale frequently makes you aware of small changes and helps you quickly react to those changes. The National Weight Control Registry, a large group of people who have successfully lost at least 30 pounds and kept it off for 5 years, found that successful ‘losers’ weigh themselves often and make adjustments accordingly. When you begin to understand that sodium, carb intake, hormones and alcohol intake can impact weight and that it isn’t possible to gain 2 pounds of fat overnight, you will begin to better understand your body. The key is to pay attention to overall trends; don’t obsess over day-to-day numbers! — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
    You can get a fair estimate of your percent body fat by doing the pinch test. The pinch test for women requires taking two measurements, the first one on the back of the upper arm and the second beside the navel. Here’s the procedure to follow:
    The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-50g of carbs about 30 minutes before you train.

  3. Let’s face it, exercising just for the sake of exercising or losing weight can get boring. Spice things up by signing up for an event like a run/walk race or a cycling ride where you can be part of a team. Doing so gives your workouts a new purpose, and it’s fun to be around others who are exercising just like you — not to mention that most events benefit nonprofit organizations, which doubles your feel-good high.
    Diets which promise dramatic weight loss are unlikely to deliver the quick-fix results you’re after, and even if they do, they may not be desirable. ‘As a general guide, between 0.5lb and 2lbs a week is considered a safe amount of weight loss per week’, Kerry says. It’s also important to aim for a suitable goal weight – even if you lose the weight slowly and sensibly, you don’t want to risk losing too much and becoming underweight. The NHS offer an easy-to-understand tool to calculate your BMI – use this to work out what your BMI is right now, and whether your target weight is healthy for you.
    Most experts believe that you should not lose more than 2 pounds per week. This can mean that you are losing water weight and lean muscle mass instead of stored fat. It can leave you with less energy and cause you to gain the weight back.
    Fat:  Fat is easily the most misunderstood macro-nutrient in your diet; long story short: fat is absolutely critical to your body and should make up a BIG portion of your daily calories.  Things like avocados, almonds, olive oil, walnuts, and almond butter are great sources of healthy fat (polyunsaturatured and monounsaturated).  If you take this stance on saturated fat (personally, I do), then full fat milk, coconut milk, and fatty cuts of meat will provide you with sources of saturated fat.
    “If a client has come to me looking to lose 10 pounds, I would tell them to simply move. Move more, and more often. Walk or bike ride to class or work, even park further away from your location in the parking lot. Take the stairs or take a walk during lunch. You don’t have to spend hours every day in the gym sweating, but you do have to make a conscious effort to move more, and sit less. This works great because it doesn’t feel like work and you’re burning more and more calories throughout the day.” — Ajia Cherry, personal trainer and Founder at Functional Innovative Training
    You can control bad food cravings and overeating by consuming protein-rich foods, such as greek yogurt, eggs, cottage cheese, milk, chicken, steak, turkey breast, fish, beans, peanut butter, tofu, and the list goes on and on!
    My goal with Nerd Fitness is to remove every single barrier and excuse you might have to level up your life.  I try to write motivating articles that inspire action and give you the desire to change, but I know their influence can fade as soon as the laptop closes and the Xbox/Netflix/Hulu beckons.
    His fix: “Get some sunlight as soon as possible”—by raising window shades or making a coffee run—”to help re-synchronize your body clock. Luckily, the switch-over happens on a Sunday morning, so many of us don’t have to go to work that first day!”
    When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. While you chew, your brain is processing that you are eating, and chewing releases enzymes for pre-digestion in your saliva to start the digestion process.

  4. You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don’t work as promised. If you’re trying to drop a few pounds fast, these trusted expert tips will make it easy for you to lose the weight quickly.
    The Centers for Disease Control and Prevention (CDC) recommends that American adults do two hours and 30 minutes of moderate-intensity aerobic activity each week, plus some muscle-strengthening on the side.
    Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups. Try these other tricks for eating in moderation.
    Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world…Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE!
    The DASH diet, the TLC diet, the Mayo Clinic Diet, the Weight Watchers diet and Volumetrics all provide great meal plans to help you lose weight starting today. Run an internet search on any of the diets and meal plans to find out more.[7]
    While breakfast is one of the most important meals of the day, it’s also one of the most neglected. Most people don’t have time to have a healthy breakfast, especially when they are heading out the door for work. Here are a few ways you can ensure you start your day off right and eat a nutritious meal to help get you through your busy day.
    “Certain over-the-counter medications, like antacids or NSAIDs (such as Advil) can disrupt your gut bacteria just the way antibiotics can. That can lead to inflammation and, over time, weight gain.” — Tasneem Bhatia, MD, author of  The 21-Day Belly Fix
    Marian Weyo/ShutterstockFace it, if you want to lose weight over the long haul, your best bet is to make sustainable, long-term lifestyle changes like the nine simple ones this woman made to shed 45 pounds and keep them off. But sometimes life comes at you fast and you need a fast solution. One smart lifestyle change is to eat plenty of veggies—especially for someone looking to lose weight. Vegetables are nutrient-packed and provide plenty of filling fiber with hardly any calories. Plus, non-starchy veggies have a high water content, so they hydrate you while filling you up—the perfect combination for weight loss.

  5. For that reason, I recommend that people start slow at the easy level until they have a good level of knowledge about how their body adjusts and what portion sizes are.  At that point, they can determine how invested they are in making changes:
    It has nothing to do with secret pills or crazy workouts. In this 3 day challenge, you’ll learn why your body loves to store fat, how you can turn it into a fat burning machine, and how to maintain the lifestyle through awesome meals.
    You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you. Try these other daily mantras that can help you reach your goals.
    A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets. Read more on keto and cholesterol >
    You’ve done your tests and measurements, and you’ve made certain purchases. Plus, you’ve familiarized yourself with what to expect. Now it’s time to get serious. Sit quietly and think about your goals. Visualize success. Give yourself a pep talk if it helps. It’s time to lose significant pounds and inches.
    Ignore them. Your health is much more important than their judgmental opinions. On that note, if you’re already at a healthy weight, you shouldn’t be trying to lose any. If not and you don’t want to draw their attention while working out, you can do things in your room where they won’t see what you’re up to.
    “Eating directly out of a box or bag (almost always leads to overeating. Serve your food on a plate or in a bowl to keep portion sizes in check and to get used to what one serving looks like. Also, when we take the time to sit down during meals versus standing or driving, we tend to feel more satisfied with our meal. In fact, research shows that you will eat up to 30% more food at the next meal if you ate standing up! Serve yourself, sit down, and enjoy!” — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
    While breakfast is one of the most important meals of the day, it’s also one of the most neglected. Most people don’t have time to have a healthy breakfast, especially when they are heading out the door for work. Here are a few ways you can ensure you start your day off right and eat a nutritious meal to help get you through your busy day.

Leave a Reply

Your email address will not be published. Required fields are marked *