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Secrets in Acing out in Peak Performance

From aerobics to weight lifting, ace athletes work hard toward their goals, dieting in between. Ace athletes strive to maintain balance while focusing on their bodies, minds, and goals. Athletes work hard. Still, some work hard and fail ongoing wondering why. The bodies are pumping weights, jumping ropes, while struggling to get better results in peak performance. What are they doing wrong? Well, it depends on the person. Do you drink alcohol, soda, or other unhealthy beverages excessively? An unhealthy beverage is not the way to reach, peak performance, or is it the way to becoming an ace athlete.

Do you take drugs, including over-the-counter drugs that could harm your body? If so then you are working toward poor health, thus defeating your goal to reach peak performance. Do you train without dieting? Do you eat what you want believing that since you are exercising you can reach peak performance? If you are eating uncontrollably, i.e. if you do not have a diet plan that works with your exercise regimen, you are on the road to unhealthy living. The body must have balance, which includes proper exercise and diet.

Do you have goals? Do you have plans? Are you working in harmony with those goals and plans? Are you applying effort to complete your plans and reach your goals? If you said, no, no, no, no, then you are on the road to halting your theory to reach peak performance. On the other hand, if you said yes, then you may want to sit down and reread your goals and plans to refine the specifics of the details.

What about your mind, where is it at? Do you think positive? Do you affirm your plans and goals? Do you debate consequences to see where you can do better? If you answered yes to these questions, then you are on the right track. Ace athletes work hard. Ace athletes conform, their mind to match their goals and plans while working with common goal seekers to reach the goals. Ace athletes know they must train in a team with a coach helping them since training alone could put them at risk of ceasing.  If you have heard the saying, the mind is a terrible thing to waste, then you heard right. The mind must work in harmony with the body, thus both pushing toward reaching our goals.

Peak performance is reaching the climax in whatever you wish to achieve. Peak performance is using the height of your abilities to reach the goal, which includes the mind, body, and action. The performance you put into reaching your goals includes routine workouts, recitals, implementations of diet and exercise, executing the plans, and acting out to reach the goals. Still, something is missing. What is missing in this plan to reach peak performance?

I said balance. Did you catch this or not? Balance is equilibrium, which gives us poise to feel stable while remaining steadfast in whatever we do. Balance is the remainder that provides us rest, while we assess our goals and plans. Balance is necessary for dieting and exercise. The problem with some athletes failing ongoing while striving to reach peak performance is the balance of their exercises in most instances is off. Sometimes diet and exercise both are off-balance. The body has many parts to consider. Sing the song, my anklebone is, connected to my knee bone; keep going, and you will see the body has many parts that require balanced exercise to work properly. Still, there is more. The body has many parts that require your attention, thus get moving to work toward peak performance and you will ace out in whatever you do. Do you want to be an ace?

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Introducing Exercise into a Weight Loss Regime

If you were to ask any health expert what the two basic fundamentals of weight loss were, they’d tell you they were: diet and exercise. Exercise is extremely misunderstood when it comes to losing weight, yet when it is performed correctly, it can really speed up the process and improve your health no end.
But just what is it about exercise that makes it so beneficial? Sure, it’s easy to sit here and tell you that exercise is healthy, but why is it healthy? What does exercise do for you that makes it healthy, and how can you introduce an exercise and fitness routine into a weight loss regime?
Let’s find out, shall we?

Health benefits of exercise

To begin with, we’re going to start by looking at some of the main health benefits of exercise. These include, but are not limited to:

Weight loss

Yes, we’re as shocked as you are, but yes, it turns out that exercise does in fact help you to lose weight. Who knew, right? When we exercise and exert ourselves physically, our bodies of course need the energy to perform the various activities we’re performing. This energy comes from calories we consume as well as those found in stored body fat. The more physically active we are, the more calories we burn and the more weight we will lose.

Cardiovascular health

One of the biggest risks of obesity is heart disease. Heart disease is the number one killer in the world, and what’s even more frustrating is the fact that it can be avoided by following a healthy diet and lifestyle. Exercise is beneficial for the heart and cardiovascular system as it reduces blood pressure, it lowers LDL cholesterol, it improves circulation, and it strengthens the heart, making it more effective.
Improved mental health – Have you ever noticed how, after exercising you feel fantastic? You’re full of energy, you’re in a great mood, you feel alert, and you just feel happier and more content with life.
Exercise promotes the production and secretion of endorphins and other happy chemicals that improve your mood and improve your mental health. Exercise can potentially be a fantastic natural treatment for mental health issues such as stress, anxiety, and depression.

Exercise boosts your energy levels

If you ever find yourself feeling tired, lethargic, and fatigued, exercise is perfect.
Studies have found that regular exercise can increase a person’s energy levels significantly. Exercise boosts the metabolism, which in turn generates more energy for you, whilst burning off more calories in the process.

Should you work out at a gym or at home?

People often wonder whether it’s more effective to train at a gym or simply exercise at home. Here’s a look at some pros and cons of each.

Gym pros

• More equipment
• Great atmosphere
• Plenty of variety
• Access to personal trainers and experts

Gym cons

• Travel
• Price
• Can get busy at times
Exercise at home pros:
• Save time
• No large crowds
• Save money
• Do your own thing
• Listen to your own music

Exercise at home cons

• Potential lack of space
• Lack of equipment
• Hard to get motivated sometimes
• Can get boring
Well, that’s a brief overview of and against training at home or at a gym. The main takeaway should be to stay focused on your weight loss goals we set and exercise regularly. You must be stronger than your excuses and it’s when you feel like skipping your training the most that you absolutely must get up and do that 5 minutes. This will boost your self-esteem and you’ll develop the mindset of a winner.

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Weight Loss Nutrition Shopping Tips

When you make a conscious effort to lose weight and take back your health, you need to ensure that you’re doing everything in your power to consume the right foods at the right times. This is where it pays dividends to know what you’re doing when you’re out browsing the grocery store for healthy foods and drinks. To help make your shopping trips for healthy food that little bit easier, we’re going to share a series of healthy shopping tips with you right now. Because we’re so generous and helpful, we’re also going to share a sample healthy meal plan for the day with you, so you have a better idea of the types of things you should be eating to lose weight.

Weight loss nutrition shopping tips

To get things started, here’s a look at some useful shopping tips for when you’re looking to stock up on healthy, weight loss-friendly foods and drinks. Never go shopping hungry – If there’s just one piece of advice to take heed of, let it be this: Never go food shopping for healthy products when you’re hungry.
When you’re hungry, you won’t be thinking clearly, you’ll be craving something quick, easy, and tasty, and you’ll be surrounded by unhealthy junk food that you’ll find hard to resist. If you’ve already eaten a healthy meal, however, you’ll be full, and you won’t be interested in the junk food at all. Don’t buy food labelled as ‘low fat’ – Although you’re looking to lose weight, you should still avoid food labelled as
being ‘low fat’ at all costs. This is because low-fat alternatives to everyday food items often contain ingredients that are far worse.

Normally they’ll be packed full of artificial flavorings, chemicals, sweeteners, and preservatives which do the body no good at all. Sure, they may be low in fat and calories, but they’re still very unhealthy.
Read the packaging and ingredients – If you’re unsure about whether or not something is healthy, read the packaging and take a look at the list of ingredients found inside. If there are dozens upon dozens of ingredients, including chemicals that you can’t pronounce, and E-numbers, it’s not healthy and it should be ignored. Look for foods and products containing natural ingredients.

Don’t fear frozen vegetables

There’s a misconception in the world of dieting, that frozen vegetables are unhealthy. In reality, most frozen veggies are simply coated with freshwater and frozen at source, making them very fresh. Some fruit and veg you see on grocery shelves could have been standing for weeks and may not be as fresh as you’d like. The fresher the produce, the higher the nutrient count.

Sample healthy menu

Breakfast


• Slice of wholegrain toast
• Half a smashed avocado
• 1 poached egg
• 1 serving of wilted spinach
Snack
• 1 apple

Lunch


• 1 homemade chicken and Mediterranean vegetable salad with vinaigrette dressing
Snack
• 1 yogurt
• 1 handful of mixed berries
Dinner
• 1 baked cod fillet
• 1 serving of fresh asparagus
• 1 baked sweet potato

Snack


• 1 serving of cottage cheese
• 1 handful of mixed nuts
Now that we’ve learned a few shopping tips while on a weight loss plan, the next thing we will look at is adding exercise into the mix.

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Popular Diets and Fad Diets – Which Should You Choose?

If you decide that you need to lose weight, what’s the first plan of action to springs to mind? For the vast majority of us, it’s to go on a diet. The word ‘diet’ is actually very broad because there are literally hundreds of different diet plans out there for people to choose from.
Needless to say, some are incredibly effective, whereas others, not so much. Some diets have proven to be effective and have been backed up by science and medical research. Others, however, are nothing more than passing fads, and can potentially be dangerous.

Here are some popular diets to consider, and some fads to steer well clear of.

Popular diets


We’ll start off on a high by looking at popular diets that have enjoyed a lot of success and have been found to be effective. If you’re looking to lose weight and improve your health in the process, you may wish to consider the following: The paleo diet – The Paleo diet is sometimes known as the caveman diet. It has the word ‘diet’ in it, but in truth, it is more of a lifestyle change. The basic premise is that followers of the diet eat foods similar to what cavemen used to eat hundreds of thousands of years ago. The diet isn’t as much about losing weight, as it is about eating natural, non-processed food the way evolution intended. A bonus, however, is that you will lose weight.

Keto

Ketogenic diets are hugely popular nowadays. Keto diets are low carb, moderate protein, high-fat diets that cause your body to enter ketosis. When this occurs, you produce ketones via
fat cells, which are then used for energy. By default, you are technically using fat for energy, rather than carbohydrates. 5:2 diet – The 5:2 diet is a form of intermittent fasting. Basically, on this diet, you will eat normal foods for 5 days of the week, and for 2 days you’ll consume just 500 calories. If you stick to the diet and DO NOT binge on your normal eating days, you can potentially lose a lot of weight.

Fad diets to avoid

Now we’ll look at some fad diets to avoid if you value your health:

Cabbage soup diet

The cabbage soup diet is as disgusting as it sounds. With this diet, the idea is that you primarily consume low-calorie cabbage soup every day and that you consume around 800 calories on average. You will lose weight, but it is not sustainable. Not only that but the longer the cabbage is cooked, the more nutrients it loses.

Raw food diet

As the name implies, this is a diet in which you only really consume foods in their raw form. Does that mean you should eat raw meat? No. The raw food diet only permits foods that can safely be consumed raw, I.E fruits, nuts, and veggies. Eating most vegetables raw is a great way of getting more nutrients, but the diet isn’t sustainable.

Cotton ball diet

This diet should be banished from the face of the earth forever. The cotton ball diet is a diet in which people literally soak cotton wool balls in fresh juices or green tea, and then swallow them.
Why? The “logic” behind swallowing cotton balls is that they swell up in your stomach and take longer to digest, so you feel full for longer. The fuller you feel, the less you eat. This diet is very dangerous and could kill you. Don’t do it – ever!

So which is the best one for you?

There is no right or wrong answer here because this book is not about teaching you to live your entire life on any one diet. While you may choose one to help you lose weight, ideally, the best thing that you can do is change your eating habits for the better. A lot of diets have stringent rules and try to exclude certain foods that are deemed anathema to the diet. For example, the paleo diet doesn’t allow you to consume artificial ingredients, grains and dairy.

This can be a nightmarish diet for people who love having the occasional cake and ice-cream. While there are paleo alternatives, they just don’t quite cut it. Because of this, adhering to such strict diets can be a turn off for many people. The key to succeeding with weight loss and keeping off the excess pounds is moderation. Life is too short for you to avoid the foods you love completely.

What you need to do is replace most of your unhealthy food choices with healthier ones… and occasionally indulge in the foods you love. Healthy eating should be a lifestyle choice and not because you’re forcing yourself to be on a diet. Include lots of vegetables in your diet. Have fruit for snacks. Replace sodas with water or unsweetened green tea. Cut down your intake of processed foods.
Follow the right macronutrient combinations. If your diet consisted mainly of single-ingredient foods, you’d be just fine. Broccoli is a single ingredient food. Canned vegetable soup is not. Treating yourself to a food you love once every 4 or 5 days is just fine. In fact, it will give you a mental break and make you happier.

Drink lots of water because water helps in the fat loss process. Drink a glass of water before each meal. This will not only make you more full and prevent you from overeating, but it’ll also keep you hydrated for your workouts. Have a teaspoon of cumin seeds every day. This will help you lose 3 times more fat. It’s such a simple practice but so powerful. Consume one tablespoon of cold-pressed coconut oil daily. This will further help in your weight loss progress. You must consume good fat in order to lose fat. When your body realizes that it has a steady supply of fat coming in, it will be much more ready to burn off its fat stores. Coconut oil received a bad reputation in the past. However, recent studies have shown that it is one of the best foods around and prevents a myriad of health issues.

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Top 5 Power Foods You Need In Your Diet For Weight Loss

To some people, the thought of eating food to lose weight is preposterous. Surely, when it comes to losing weight the less food you eat, the better? In reality, however, the exact opposite is true.
In order to lose weight, we need to make sure that we’ve eaten enough to provide our metabolisms with the energy needed to function. Some foods, however, are even more beneficial for shedding the pounds than others. Here’s a look at the top 5 power foods for weight loss.

Broccoli

Broccoli is a superfood that is considered one of the healthiest in the world. If you’re looking to lose weight, broccoli is ideal. To begin with, broccoli is naturally low in calories and is virtually fat-free. As well as that, broccoli is also rich in fiber, which is your secret weapon in the battle against the bulge. Fiber helps to promote satiety and helps to keep you feeling full for longer. If you feel full, you’ll be less likely to overeat.

Salmon

Salmon is an oily fish that is renowned for its health benefits. Salmon is a rich source of protein which is very useful for burning fat. Protein is thermogenic, which means that it raises your core body temperature as it is broken down. This in turn means that your body burns off more calories just to digest the food and break it down. The weight loss benefits here are apparent. As an added bonus, salmon is also rich in omega-3 fatty acids and essential minerals.

Chicken breast

If you look at any healthy eating plan containing meat, you’ll find that the primary protein source is usually chicken breast. For losing weight, chicken breast is ideal. Chicken breast is virtually fat-free when skinless, and is naturally low in calories. It’s also a great source of protein, which increases your metabolism as it is digested and broken down. Not only that, but as protein takes longer to digest and be broken down, it also stays in your stomach for longer so you feel full for longer.

Avocados

Avocados are naturally rich in fats and are high in calories. Because of this, people often avoid them when trying to lose weight. This is a mistake. You see, avocados are rich in healthy fats such as oleic acid, which has been found to ramp up the metabolism and fight inflammation.
Inflammation is heavily linked to obesity. Avocados are also a great source of fiber. This, combined with their high-calorie content, makes them perfect for keeping you feeling full for longer.

Coconut oil

Coconut oil is roughly 99% saturated fat. The saturated fat found in coconut oil, however, is incredibly good for you. The fats found in coconut oil are MCTs or Medium Chain Triglycerides. Because of their triglyceride chain length, when consumed, these fats are used as a near-instant source of energy.
The body is able to use the fat for fuel quicker, so you don’t store the fats for use at a later date. This increase in energy means that your metabolism increases, and you will, therefore, burn more calories.

Hooray for coconuts.


Well, these are just a few power foods everyone should look at including into a healthy and balanced diet. In the next part, we will look at some of the most popular diets going around and whether they should be implemented or thrown in the bin.

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Nutritional Overview – The Fundamentals of a Healthy Diet

As you know, health is wealth, and if you want to lose weight to get fit and healthy, you need to begin by addressing your diet. When we think of diets, we think of minuscule portions, salad, vegetables, and other bland and tasteless foods that may be good for us, but are hardly inspiring when it comes to taste.
In truth, the entire concept behind a healthy diet is extremely complex as there is a lot to get your head around. While we won’t be going into too much technical detail when looking at diet and nutrition, we will be providing a basic nutritional overview and will be looking at some of the basic fundamentals associated with a healthy diet.

Hydration

First and foremost, it doesn’t matter which diet and nutritional plan you intend on following adequate hydration are absolutely essential. The human body is made up of close to 80% water.
We need water in order for our cells to function properly, we need water to digest our food, we need water to convert calories into energy, we need water for our organs to function properly, and we need water to simply feel healthy and productive. Water helps speed up metabolism and promotes athletic performance, making adequate hydration perfect for people trying to lose weight. As well as that, water is also very beneficial for the brain. Experts recommend that we consume around 8 glasses of water each day. Avoid sugary drinks, as well as sugar-free drinks which are loaded with chemicals, and instead, get your hydration from fresh mineral or filtered water.

Macros

Macros, or macronutrients if we’re being technical, are made up of: fats, proteins, and carbohydrates. Basically, these are your three macronutrients.
It is worth noting roughly how many calories the different types of macronutrients contain.
• Carbohydrates – 4 calories per gram
• Proteins – 4 calories per gram
• Fats – 9 calories per gram
We need a healthy balance of all three macros as they perform different functions and processes within the body.

Protein for example, is used to help repair and rebuild damaged muscle tissue. It’s also vital for cellular health and function. Carbohydrates are typically used by the body as a key source of energy, whereas fats are used to regulate your hormones, boost metabolism, promote healthy organs, and much more besides. When trying to lose weight, your macronutrient ratios should be at 50% protein, 35% carbs and 15% fat.

Micronutrients

Micronutrients are another group of essential food groups needed by the body in order for it to function at its best. Micronutrients generally consist of vitamins and minerals. These all play incredibly important roles in the body and are vital for optimal health and well-being. We need vitamins for a healthy immune system, for wound healing, for organ function, for energy production, for hormone regulation, and much more besides. Minerals are equally as important as each one offers unique benefits and advantages to the body. Minerals such as calcium, for example, are important for strong and healthy bones. Iron is a mineral essential for the blood as it plays a key role in the production of hemoglobin.

Calories

Calories are basic units of energy. The human body needs energy for a whole variety of different reasons. We get our energy from food and drink. The amount of energy found in each food and drink item is measured in calories. To maintain itself in its current state, the body needs a certain number of calories. This number varies from person to person. If we consume more calories than the body needs for maintenance, we create a caloric surplus. Rather than letting these calories go to waste, the body instead converts them into fat and stores them to be used at a later date. If we don’t consume enough calories needed for maintenance, we create a caloric deficit, and the body taps into its fat reserves to make up the difference. This is a very simple explanation of how a caloric deficit promotes weight loss.

Are You Carb Sensitive?

This is a HUGE problem that is the underlying cause for why fat people keep getting fatter… and the rate of weight gain is accelerated. Some people are highly carb sensitive. When they consume even a little bit of carbs, they gain weight fast. This is due to insulin insensitivity. You’re probably wondering what causes this. The answer is quite simple.Let’s assume you drink a can of sugary soda. The sugar in the soda will spike your blood sugar levels. Your body will release insulin to prevent your blood sugar level from getting too high (hyperglycemia).

Now if you were to drink 3 cans of soda a day, your body will keep releasing insulin to cope with these elevated sugar levels. Over time, your body will get desensitized to the insulin and your pancreas will have to keep releasing more insulin just to cope with the same amount of sugar.
When this happens, the excess insulin will be shuttled off to the body’s fat stores through a chain of processes within the body. This will explain why overweight people often complain that they eat 1 slice of cake and gain 4 pounds. While this is a bit of an exaggeration, you do get the point. A long time of consuming junk food and processed foods has affected their body’s internal system. Another very nasty consequence of insulin insensitivity is that it sets the stage for type 2 diabetes which is the leading cause of kidney failure, blindness, and amputations. This is one of the worst diseases out there… and it all starts with a poor diet.

So what do I do if I’m insulin insensitive?

There are a few ways to reduce insulin insensitivity. Thousands of people will see rapid weight loss if they ‘reset’ their body’s insulin sensitivity. This is one of the biggest weight loss hurdles that most people aren’t even aware of. Fix your insulin insensitivity and it will become much easier to shed the stubborn pounds. Here are a few methods.
• Reduce your intake of all sugary and refined foods until you can eliminate them completely.
• Consume more foods that contain turmeric/ginger/garlic.
• Get enough sleep daily. This is very important. If you get insufficient sleep, consume some cinnamon. This will help attenuate the effects of the insulin resistance that arises from insufficient sleep.
• Lift weights.
• Run thrice a week in a fasted state.
• Drink unsweetened green tea regularly. The gallic acid in the tea will improve your insulin sensitivity.
• Consume leafy greens and food rich in magnesium.
• Reduce or totally stop your intake of refined carbs like white rice, white bread, pasta, etc.

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Setting Productive Weight Loss Goals and Motivational Techniques

As you know, obesity can potentially be fatal, which is why it’s so important for us to get our weight under control as quickly as we possibly can. The sooner we act, the longer we will hopefully live. If you’re serious about losing weight, it’s vital that you stick with the plan for the long-haul.
There are no shortcuts when it comes to losing weight, nor are there any quick fixes. If you’re serious about losing weight, it’s important to set yourself goals. Goal setting, however, is easier said than done. To stick to your goals, you need to ensure that you are motivated and driven.

“Weight loss is not a physical challenge. It’s a mental one.”

Before you even set any weight loss goals it’s time for a reality check. Here are a few things you need to know and be aware of.
• Losing 1 or 2 pounds of fat a week is normal.
• The more overweight you are, the more fat you will lose in the initial stages. As you progress, your weight loss results will start tapering down.
• There maybe a week or two when the numbers on the scale just don’t change… or might even go up a pound.
• Your caloric deficit is the most important factor.
• It takes time to lose weight.
Now that we’ve got that out of the way, here’s a look at how to set goals and stay motivated.

Set realistic goals

When losing weight, the temptation is always there to set yourself an outrageous weight loss goal in a bid to help keep yourself driven and focussed. At first, this technique may prove beneficial, but as time goes by and reality sets in, you’ll begin to realize that, actually, the goals you set are not really viable.
Losing 3 pounds in a week, for example, is quite tough, but it is realistic. Setting a goal of losing 10 pounds in a week though, is not realistic or practical. If for example, you lost 4 pounds that week, ordinarily that would be an extraordinary loss. Because you set a goal of 10, as you would be 6 pounds light, you’d view it as a failure. This would then result in you adopting much more of a negative mindset. When you set weight loss goals, always be realistic.

Visualize

When we attempt to lose weight and get in shape, we will experience highs and lows.
Some days we’ll find ourselves full of energy and motivation, and ready to tackle whatever the day throws at us. Other days, however, we find ourselves tired, unmotivated and questioning why we’re even bothering. When you feel like this, visualize your goals and targets and remember why you’re losing weight in the first place. Visualize yourself leaner, fitter, healthier, and happier and focus on how much better you will look and feel.

Make small goals and meet them. Once you start cleaning up your diet and eating wholesome, nutritious food, your goal can be to slowly eliminate the detrimental foods over time. As far as your training regimen goes, your goal may be to get to the gym 3 or 4 times a week or walk daily. It doesn’t have to be
huge goals. Aim for ones that you can manage and each week, make small improvements.
While we’ve covered setting goals & motivation, the real work is about to begin. In the next chapter, we’ll look at nutrition and the fundamentals of a healthy diet.

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Assessing Our Current State Of Health

In life, sadly, nothing worth having seems to come easily, and that unfortunately also seems to apply to good health. If you’ve ever struggled with your weight in the past, you’ll know all too clearly how difficult it is to lose weight. Losing weight is an arduous, drawn-out, stressful, and draining process. To make matters worse, gaining weight seems to be something that many of us can do without even trying.
It can take weeks of diet and exercise to lose a couple of pounds, yet one or two fairly high-calorie meals and that weight can be replaced in the blink of an eye. Despite weight loss being difficult, it’s considered essential for a healthy and prosperous life. When it comes to our weight however, it’s important to monitor our body fat percentages in order to get an accurate reading.

There are a number of different ways of measuring and monitoring body fat levels, with some proving to be more accurate than others. Here’s a look at some of the different ways of measuring body fat.
Visit your doctor – This first example is very simple, yet highly recommended. Remember, obesity can literally be fatal and it can lead to all kinds of illnesses, diseases, and ailments.
A visit to your doctor is therefore highly recommended and where any weight loss program should start as they will be able to assess your weight and prescribe you various treatments or refer you to trained specialists such as nutritionists. Your doctor may perform a simple body fat caliper test to measure your body fat, or they may even use the BMI method.

Whatever the case may be, you will have an accurate reading and an assessment from a qualified medical professional that you’re good to go. If there are any precautionary measures that you should be aware of, your doctor will inform you about those. BMI – BMI, or Body Mass Index, is arguably the most common method of measuring body fat in the developed world, but it is far from ideal. Basically, with a BMI test, your weight will be measured against your height. If according to the scales, you are heavier than your optimal weight for somebody your height, you will be classed as overweight, obese, or morbidly obese.
Weight, however, does not necessarily equal fat. An average height bodybuilder with a six-pack, weighing in at over 230 pounds of solid muscle, would, according to a BMI test, be obese. This is of course not true as that 230 pounds largely comes from muscle, but even so, that’s what the BMI test will say.

Weight

If you want to the easiest and most primitive method of measuring your body fat, you could invest in a good quality set of weighing scales and weigh yourself. Weighing scales are far from perfect because they can’t differentiate between fat, water, and muscle, but even so, they’re great for providing a rough idea of where you’re at. If you’re looking to lose weight, weighing yourself once a week should give you a good idea of whether your efforts are proving fruitful thus far.

Bio-Impedance

Bio-Impedance scales are very effective when it comes to measuring body fat because they are able to differentiate between muscle, water, and body fat. They work by sending out a series of electrical impulses throughout the body and then measuring the rate in which they return. Electrical currents flow through different materials (fat, muscle, water, etc) at different rates. You simply stand on the specially designed scales and you’ll find that the results are with you in a matter of seconds.

Take “Progress” Photo’s

This is a very important step and with just about everyone having a smartphone, it just takes seconds to snap a photo of your body. Take one photo with you facing forward and one photo of your side profile… similar to what you see in the weight loss magazines. Photos are probably the best indicator of how far you’ve come in your weight loss journey. A general rule of thumb is that in the first 30 days, you may see your weight drop a little and you’ll notice the difference but your family and friends probably won’t.
By the 60th day, there’ll definitely be a visible difference and your family members will start to take notice that you are getting slimmer. By the 90th day, just about everyone who knows you will have to admit that you’ve shed the pounds and you look fitter, healthier, and have a certain glow about you.
The question now is… Will you reach day 90?

The photos that you take once every 3 weeks or monthly will keep you going. If you rely on the weight that you see on a scale, you may probably give up like thousands of people who do.
There’s a reason for this. The scale does not show how much fat you’ve lost and how much muscle you’ve gained. People who start training after a long period of being sedentary can gain lean muscle quite quickly. The body is craving muscle and grabs the chance to build some when you’re eating and training right. For example, if you lose 7 pounds of fat but gain 3 pounds of muscle at the end of a month, the scale will reflect a drop of only 4 pounds. This can be very discouraging to many people because they were expecting better results.

What they don’t realize is that muscle is more dense than fat. So, by losing 7 pounds of fat, there will be a significant difference in your appearance. Your jawline may become more pronounced. Your thighs may have stopped rubbing against each other when you walk and your arms may be much more toned.
But you can’t see any of these results on a scale. That is exactly why you should take photos every now and then. When you compare you’re before and after photos, you’ll be amazed at how much change there is… and these positive changes will spur you to do better and give more. You’ll stay the course and be motivated to reach your weight loss goal. This is about all you need to do to assess your current situation. In the next part, we’ll look at the most crucial factor that determines if you’ll lose weight successfully or join the majority of people who never succeed at it and battle with their weight all their lives…setting goals & sticking to them!

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Weight Loss For Life

Hello and welcome to our short, beginners guide on how to lose weight and become healthy quickly, easily, and most importantly permanently! On paper, losing weight really is simply a case of eating less and exercising more. In reality, nothing is ever that black and white, and to be truthful, losing weight is one of the hardest processes you will ever endure. Lately, health experts and officials have grown increasingly concerned with the obesity epidemic sweeping the nation, and many parts of the developed world. The number of obese individuals in the world is now at an all-time high. Every single year, it is estimated that more than 2.8 million people lose their lives as a result, either directly or indirectly, of being obese and overweight. Each year, health officials and governments are spending billions on obesity-related healthcare, so something simply must be done before it’s too late.

Whereas once upon a time, obesity was prevalent in developed countries with high incomes, recent studies have found that obesity is now growing increasingly common in under-developed countries with poor incomes. This is a very worrying statistic. While new data is being gathered, we can tell you that back in 2016, the number of overweight individuals living on our planet came in at 1.9 Billion. Experts now predict that that number is even higher. Out of this 1.9 Billion, a staggering 650 million were obese.
Since the 1970s, obesity levels have tripled, which indicates that somewhere along the line, we’re doing things very wrong.

Health Risks Associated With Obesity

Now we’re going to take a look at a few major health risks associated with obesity and being overweight.

Type-2 Diabetes

Type-2 Diabetes is very much a condition heavily linked to obesity. The vast majority of people affected with type-2 diabetes are obese or overweight. Losing weight is a great way to manage the disease, and if you do happen to lose weight and lead a healthy lifestyle, you could even potentially rid yourself of the disease entirely.

Heart disease

Heart disease is the number one killer in the world. Each year, more people die from heart disease than from all forms of cancer combined. Being overweight means that your LDL cholesterol will likely be high, and you will also likely suffer from hypertension (high blood pressure) these can be precursors for heart disease, as well as other potentially fatal conditions such as a stroke.

Joint issues

People that are overweight often suffer from joint issues such as osteoarthritis. This is because the extra weight that they are carrying is placing additional stress and pressure on their joints. The knees often bear the brunt of this weight, though back and hip issues are also common with overweight individuals. Losing weight can ease the pressure placed on these joints and can, therefore, improve their overall quality of life.

Fatty liver disease

Individuals who happen to be obese are far more likely to suffer from fatty liver disease. Fatty liver disease is a condition in which the liver literally becomes coated in a restrictive layer of fat. If not addressed, it could potentially be fatal. Well, that’s a brief look at the situation we are facing and why it’s important to do all we can to increase our health while decreasing obesity In the first part of the guide we’re going to start at the beginning which is our current state of health and the steps to begin a weight loss program correctly.

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Getting Physically Active

I’m going to tell you right now if you want to be healthy, you need to get out there and get physical.
Regardless of your age, it’s never too late for you to start exercising, so don’t ever use your age as an excuse – there’s 70 years old’s out there doing extraordinary things with a bit of fitness!
In fact, the older you are, the more you should exercise. No, I’m not joking. Unless your doctor has advised against it, there’s no reason not to. Exercise isn’t going to have a negative impact on your body. Of course, before you get physically active, you should speak with your doctor to get the “go ahead,” this way, you will feel better. You just need to learn how to fight through that laziness for the sake of your own health and get your body to start moving. Trust us, even the smallest of changes in your lifestyle can lead to a huge change in your body, so don’t hesitate to start a good exercise regimen and stick to it.
At first, you’re not going to like exercise, but eventually, as it becomes a part of your lifestyle, you’re going to enjoy it.
Types of Exercises:
• Walking
• Jogging
• Swimming
• Yoga

Those are only for types of exercise you can take part in. Honestly, you can easily create your own exercise routine that is fun for you. Just look on youtube for at-home exercise programs and you will find a multitude of fun and easy to perform programs. Well, we have reached the pinnacle of our beginner’s guide on the TLC Diet and I want to congratulate you on making it this far. In this final part we will be summarizing the main points we have covered so far and hopefully put to ease any questions or doubts you may have.

Tips To Start Today

At first, it’s not going to be easy – no diet is easy, regardless of who you are, above all else, however, the major thing to consider is sources of fat in your diet and monitoring saturated fat levels to lower your cholesterol. While this seems difficult, after about a week or so, you’ll start to pick up on the routine and before you know it, the TLC diet will naturally become a part of your lifestyle. Here’s a little bit of advice for you – put some time and effort into making your meals. You may even want to enroll in a nice yoga class (there may be one going on right now in your area). If you cannot find a yoga class, you can find many yoga videos online, which will allow you to practice yoga in the comfort of your own home.
Also, it may help if you have a nice support system going on. The more friends you have that will take part in this diet with you, the better off you’re going to be. In the end, don’t let anything get in your way and remember the benefits of the TLC diet! You can also reward yourself. Rewarding yourself will give you something to look forward to. Just don’t reward yourself with food – go for a new shirt or something along those lines. Well, that’s it, you’ve reached the end. Wish you all the best in your journey to reduce your cholesterol levels by following the TLC diet.