Archive for October, 2019

WEIGHT LOSS MEAL PREP FOR WOMEN (1 WEEK IN 1 HOUR)

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★ MY WEIGHT LOSS GUIDE & MEAL PLAN: http://guides.liezljayne.com/guides/
★ FREE 3 DAY EATING PLAN: http://guides.liezljayne.com/3-day-ea…
★ FULL RECIPES ON BLOG: http://liezljayne.com/weight-loss-meal-prep-for-women-1-week-in-1-hour/

★ MORE 200 CALORIE SNACK IDEAS (BLOG): http://liezljayne.com/12-easy-healthy-snacks-that-every-girl-should-know/

★ EASY HEALTHY SNACK IDEAS (VIDEO): https://www.youtube.com/watch?v=ydZedLblpFY&t=6s

★ WEIGHT LOSS HACKS EVERY GIRL SHOULD KNOW: https://www.youtube.com/watch?v=TDW-ywQcTuk&t=1s

★ HOW TO LOSE WEIGHT FAST: https://www.youtube.com/watch?v=f2Hlr…

★ WEIGHT LOSS MEAL PLAN FOR WOMEN: https://www.youtube.com/watch?v=BXI-c…

*This video in NOT sponsored – All opinions are my own.

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★ My “WHAT I EAT IN A DAY TO LOSE WEIGHT” Series:

What I eat (DAY 1): https://www.youtube.com/watch?v=7chUi…
What I eat (DAY 2): https://youtu.be/Gt5rru0KRGY
What I eat (DAY 3): https://www.youtube.com/watch?v=q2Km5…
What I eat (DAY 4): https://www.youtube.com/watch?v=7JjX_…
What I eat (DAY 5): https://www.youtube.com/watch?v=dE10s…
What I eat (DAY 6): https://www.youtube.com/watch?v=dXqg1…
What I eat (DAY 7): https://www.youtube.com/watch?v=dXqg1…
What I eat (MEAL PLAN): https://youtu.be/JhLLf_GAPW4
What I eat (DAY 8): https://www.youtube.com/watch?v=85doO…
What I eat (DAY 9): https://youtu.be/Vw9O9N-7FXE
What I eat (DAY 10): https://www.youtube.com/watch?v=E92kn…
WEIGHT LOSS MEAL PLAN: https://www.youtube.com/watch?v=BXI-c…

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★ Check out my weight-loss guide & meal plan: http://guides.liezljayne.com/guides/

★ FREE downloads on my blog: http://guides.liezljayne.com/free/

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★ Other helpful info and videos:

Free 3 Day Weight-loss Eating Plan: http://guides.liezljayne.com/3-day-ea…

Free Exercises for Fat-loss: http://guides.liezljayne.com/5-essent…

My 16 Minute Fat-burning Workout: http://liezljayne.com/16-minute-worko…

Easy healthy snack ideas (video): https://www.youtube.com/watch?v=ydZed…

My Weight-loss Story (How I Lost 40 Lbs): https://www.youtube.com/watch?v=1irWm…

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★ More healthy breakfast ideas (videos):

3 weight-loss smoothie recipes: https://www.youtube.com/watch?v=L2qMA…

3 easy overnight oats recipes: https://www.youtube.com/watch?v=sj7wf…

3 healthy breakfast ideas: https://www.youtube.com/watch?v=Eg3va…

Green detox smoothie recipe: https://www.youtube.com/watch?v=QGh0V…

My unusual go-to weight loss breakfast: https://www.youtube.com/watch?v=ZkXyl…

New healthy breakfast ideas (my obsessions): https://www.youtube.com/watch?v=RKBib…

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★ FREQUENTLY ASKED QUESTIONS:

I’m answering my most asked Questions here: http://guides.liezljayne.com/frequent…

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Thanks so much for watching this video, I really hope you enjoyed it – and I hope that you found it helpful!

Subscribe to my channel for more videos! xo

DISCLAIMER – Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs and goals. This eating plan is not suitable for men, children, pregnant women, lactating women, or people who are still developing – It is only intended as inspiration for women who are already in a healthy state, and who are trying to lose weight and get into better shape. This way of eating is only intended for short term use. Please take special note that every women, and every person, will have different daily calorie needs for weight-loss – based on their natural body type and build, current weight, height, daily activity level and health goals. This is not a “one size fits all” way of eating.
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How I Lost Belly Fat In 7 Days: No Strict Diet No Workout!

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How to get rid of your lower belly pooch? Are you familiar with the situation when you want to put on some item of clothing hanging in the back of your closet, but something holds you back from it? Your belly! This problem can be solved. If you wanna know how to do it just watch our new video!

TIMESTAMPS:
What to do to reduce bloating 1:56
How to get rid of water weight 3:40
How to change your lifestyle and reconsider your diet 5:24

#weightloss #7days #bellyfatweek

Music: https://www.youtube.com/audiolibrary/music

SUMMARY:
– Fat isn’t always the culprit when it comes to extra inches around the midsection. If you’ve just recently noticed that you’re not fitting into your clothes the way you did not so long ago, it’s more likely to be a result of bloating and water weight.
– Bloating is definitely not fat. It’s air or gas that collects in your gut and causes the stomach to feel tight, full, and swollen.
– Consuming more ginger is another bloat-reducing trick. You can drink it as a tea or eat it fresh.
– Much sodium (which is the stuff that’s in salt) causes the body to retain more water.
– Your biggest ally when it comes to reducing water weight is…water! Surprising, right? But it’s true; the more water you drink, the less liquid builds up in your body!
– Carbonated drinks make you bloated and gassy.
– The lifestyle changes were a no-brainer. Instead of the elevator, you should take the stairs; instead of parking near the entrance to some place, you should park further away and walk; instead of sitting in front of the TV all evening, you should go for short 15 to 30-minute walks.

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Diet to Lose Weight | What I Eat In A Day | Burn Fats Diet

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Diet to lose weight. What I eat in a day , Carb cycling. Low Carb Diet. Burn Fats Fast | Calories Deficit, High Protein, Weight Loss, Food for losing fat, healthy food. healthy way to lose weight

Hey guys. This is my current diet plan. Just started this carb cycling diet for over a week and i’ve lost about a kg. I’m pretty sure loads of it is just water weight since I cut down my carbs. I am still full of energy so i figured it is doing pretty well! Please remember I am very petite and 5’1 so I don’t need to take in lots of calories to maintain my weight. To maintain my weight, I only need around 1550-1600 cal per day so I brought it down to around 1250-1300 per day now if I don’t exercise. I still have two normal higher carbs days. Everyone is different and our body burn at a different rate so you would have to trail and error and see what is the calories intake to maintain your weight. I also increase my cal intake on the days i exercise!

Also another reason why I count calories is because I don’t want to be too under calories because then my body will burn off some of the muscles that I’ve built. I try really hard to built my muscles so I am not going to starve to just to lose some weight because that is counter intuitive. I am only on a 200-300 cal deficit, and for 5 days a week. If I add up my calories for the whole week, I am only approx 13% under at MOST which is a very small number. When I do intense exercises, or any exercises, I increase my calories intake. I am in no way starving myself and I will never do that. I only want to lose a bit of fats and you have to be in cal deficit to lose some fats. Counting calories can be such a sensitive subject but that is the best way for me to lose some weight without losing muscle mass and doing it in the healthy way.

Also, the reason why I decided to lose some weight is because I’ve gained quite a bit of fats around my waist line. I’ve talked about this in my previous video. I’ve started doing hiit exercises. I want to get really defined abs for my summer holiday so that’s the reason why i’m cutting too. I’ve been bulking for the last couple of months and now it’s time to lose some fats. I’m going to be on this diet for another week and see how it goes. I am not looking to be super skinny because that’s what i’m not looking for.

Also another thing that I didn’t mentioned in this video is that I cut off all the fats from the chicken and also I only used heart smart minced beef, basically the minced beef has got barely any fats. I only take lean meats when i’m cutting. Chicken thighs, scotch fillet, t-bone, lamb are a lot higher in fats, so higher calories. Try to choose lean meat!

Cauliflower or any veg is a great way to have carbs because it is so low in calories. Per 100g of cooked cauliflower gives you only 33 Calories. Most vegetables are really low in calories so try to eat more vege and less processed food.

The whole day of food macro was:
1250 cal
132g Protein
94g Carbs
45g Fats

Nice apps to track your macro are My Fitness Pal or Cronometer.

I’ll also add the measurement of my food shortly.

Thanks so much for watching! Hope you enjoyed this video and please give it a thumbs up if you want more diet and fitness video! Love you guys!
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10 Easy Ways to Lose Belly Fat | Quick Weight Loss Tips & Tricks, Healthy Foods

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10 Easy Ways to Lose Belly Fat! Quick Weight Loss Tips, Healthy Foods,

Reduce belly fat, bloating and stubborn weight gain with these simple tips and tricks! What is the best way to get a flat belly? What are the worst weight loss mistakes YOU might be making?

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3 Surprising Ways to Lose Weight! Belly Fat Weight Loss Tips, Overeating, Bloating, Cravings, Health

Weight Loss Mistakes! Tips for Belly Fat, Bloating, How to Lose Weight, Burn Fat & Get Fit!

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How To Lose Belly Fat | Is Menopause Really to Blame Over 50?

Learn how to loose that stubborn belly fat over the age of 50 and find out why so many women over 50 struggle with weight gain around the belly as well as the whole whole middle section…

Health expert, Pandora College explains how our bodies are designed for a slow down period as we enter menopause and shares some simple lifestyle choices that will reduce our belly fat and help us back to feeling good about ourselves as we get older.

Our commitment to fitness and healthy eating over the age of 50 is the only thing we can count on to give us the results we want…There is no magic bullet…

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KETOGENIC DIET | Shred Fat & Build Muscle

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WBFF Pro, Daniel Ventura explains what the Ketogenic diet is, why he’s been following it for the last 20 years and how it has helped him transform his body.

Find out how to eat like a champion physique model.

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​These are the top 20 foods you should eat to help lose belly fat. Not only do these meals help you lose weight fast, but they’ll also help you build lean muscle mass. Some of these are my person favorites so I truly consider these some of the best diet foods for weight loss for both men & women. You can create your own​ meal plan with these. Enjoy!

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TIMESTAMPS:
Avocado 0:42
Eggs 1:17
Berries 1:46
Apple Cider Vinegar 2:20
Tuna 3:14
Salmon 3:37
Green Tea 4:01
Green Leafy Veggies 4:29
Chicken Breast 5:01
Sweet Potatoes 5:30
Oatmeal 5:52
Beans 6:19
Brown Rice 6:59
Chili Pepper 7:22
Grapefruit 7:42
Soup 8:09
Protein Powder 8:34
Coffee 9:11
Asparagus 9:59
Peanut Butter 10:19

If you’re seriously trying to lose belly fat then you already know that diet is one of the most important pieces of the puzzle. With a proper diet plan where you’re eating the right foods in the right amounts you’ll strip off layer after layer of body fat and say goodbye to that belly forever. However, if you’re eating the wrong things you’ll only be setting yourself back further and further. With an improper diet plan you’ll have to get used to loosening your belt notch after notch because your belly fat will be there to stay. So to ensure that you aren’t making any mistakes with the food you’re selecting I want to go over the 20 best foods that you should be eating regularly to lose that belly fat for good. The first food I want to start with is the avocado. Unlike other fruits that are loaded with carbs, Avocados are full of healthy monounsaturated fats specifically oleic acid. They are also full of fiber which will help you feel full for longer. Another great thing about avocados that was discovered during a study from The Ohio State University at Columbus is that avocados help you absorb more cartenoids from fruits and vegetables, up to 15x more to be exact. So not only will avocados help you burn fat, but you’ll also be strengthening your immune system and absorbing more cancer fighting cartenoids than ever. Next we have eggs. Eggs are great to incorporate into your diet plan because they’re high in protein, high in healthy fats and they can help you feel full for a very low amount of total calories. Eggs are also one of the most bioavailable sources of protein out there. Meaning that your body can very efficiently digest, absorb, and assimilate the protein found in eggs. Having a solid protein source like eggs in your diet will help you prevent muscle loss while you eat less calories to create enough of a deficit to burn fat. Lets move on to one of the best fruits you can eat while trying to lose belly fat…berries. Compared to most other fruits berries are very low in carbohydrates, while being full in vitamins and antioxidants. These antioxidants can help improve blood flow delivering more oxygen to your muscles and your cells in general. Ultimately this can hep improve your workouts while assisting with the fat loss process. The best low carb berries to eat are blackberries, raspberries, and strawberries. Blueberries are going to be a bit higher in carbs, so to keep calories low stick with the other 3. The next food isn’t really a food, but instead its a drink that’s been proven very effective at helping you fight that belly fat…apple cider vinegar. Apple cider vinegar has been shown to help people lose weight and waist circumference. These aren’t they typical animal studies that you constantly see that don’t necessarily guarantee the same results for people. Instead these are human studies. One of these studies was 12 weeks long and it demonstrated that obese individuals could lose anywhere from 2.6 to 3.7 pounds just by consuming 1 to 2 tablespoons of apple cider vinegar per day. It has also been shown to improve blood sugar spikes after meals, and it can help increase fullness after a meal. In fact one study showed that taking apple cider vinegar with a high carb meal could result in people eating 200 to 275 less calories for the day. Keep in mind, you want to make sure that you dilute only one to two tablespoons of the apple cider vinegar in water. Don’t drink it straight up. Next I have another high protein food for you and that’s tuna. Tuna is a very lean fish that’s pretty much entirely made up of protein. This makes tuna a great option to increase protein intake without increasing calorie intake too much. The important thing is if you’re buying canned tuna you want to make sure you get the tuna in water not oil. If you get it in oil then all the extra calories that you save from this low fat fish will be canceled out. Fish in general is a great option for when you’re trying to burn fat

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10 Best Exercises to Lose Weight at Home

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These are the 10 best exercises to lose weight fast at home. If your goal is to lose belly fat or to lose weight this workout is specifically for weight loss. This fat burning workout can be modified for beginners as well as advanced people to burn fat with no gym equipment

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TIMESTAMPS:
1-Jumping Jack & Burpee Combo: 1:19
2-Mountain Climber & Sit Throughs: 2:10
3-Plyo Stepup: 2:57
4-Spiderman Pushup: 3:35
5-Plyo Lunge Into Burpee: 4:23
6-Toe Taps: 5:07
7-Commando Full Body Jack: 5:39
8-Sprinter Situps: 6:29
9-Squat Thrusts: 7:13
10-Sumo Goblet Squat Pulses: 7:43

A lot of you have been asking me about workouts and exercises that you could do in your own home while still being effective enough to get you to lose weight and body fat. So today I want to go over the 10 most effective exercises for weight loss that you could do right in your own living room. The exercises that i go over today require no equipment and the reason why theyre more effective than others is because they’re going to work mulriple joints and muscle groups at the same time and theyre gonna get your heart rate and your breathing rate up way up. You can combine all of these exercises into one workout simply by using on and off intervals. The training style that I recommend for this type of workout is short intervals. 20 seconds on and then ten seconds off then repeat each exercise for 8 rounds before taking a minute break and moving on to the next. Training in a high intensity way like this will allow you to burn more calories in a shorter amount of time. Before I jump into the first one I do have to State the obvious and that’s the fact that if you want to lose weight or burn fat you do have to make sure that you’re keeping it clean in the kitchen as well. These arent magical exercises that was somehow counterbalance eating junk everyday. But by doing this work out a couple times a week and watching what you eat I’m sure that anyone can lose weight and body fat with these exercises. Let’s start with number 1. its a combination of jumping jacks and burpees. Burpees are by far one of the most effective exercises to get your heart rate up while also working your upper and your lower body. Most people know how to do a jumping jack start standing straight up then jump your feet out and raise your arms over your head and you’re going to do that 5 times. Then you would perform the burpee by bending your back and lowering yourself down to the ground. As you place your hands on the floor. Next you’re going to jump your feet out and get into a push-up position lower yourself down for the push-up then hop your feet back in and jump up. If this is too advanced for you you can walk your feet out one foot at a time instead of hoping. Regardless of whether you’re a beginner or advanced the sequence is five jumping jacks one Burpee 5 jumping jacks one Burpee back and forth. Next we have the mountain climber sit through drill. For this one you’re going to perform 4 mountain climbers for every two sit throughs. Most people know how to do mountain climbers. These are the same mountain climbers that you’ve probably done in gym class. Every time that you hop one of your knees up to your chest it counts as one. So you shuffle your feet 4 times and then you do 2 sit throughs. The sit through is done by starting in a pushup postion then lifting one hand off the ground and your opposite leg off the ground. Bring your hand up to your head and kick your opposite leg through as you turn your hips and your body enough for your butt to barely tap the ground. Then return back to the pushup and repeat for the other side. Once you’re done with those 2 sit throughs go right back to mountain climbers. Next is the plyo step up. This one is not only great for your footwork, balance, and coordination, but it’s also a great exercise to burn a bunch of calories. All you need is a step below knee level. You can use a low chair or even the bottom stair ledge in your house. Start with one foot on the platform, put your weight on that foot & jump up as you switch your feet. Do this back & forth repeating for the full time. I know it doesn’t look like much, but like I said you will be breathing heavy after doing this one for 20 seconds straight & especially after eight rounds. If you have knee problems & can’t jump up & down you can just alternate stepping up side to side. Moving on to exercise number four the spider man pushup. This one does require a lot of upper body strength so if you’re a beginner just stick to regular pushups or you can also do pushups on your knees if regular pushups are too hard. The key with all of these exercises is to perform the exercise in the most intense way that you can & then regress as it gets harder. So you can start by doing a couple reps of the spiderman

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How Does Exercise Impact Weight Loss?

Developed and produced by http://www.MechanismsinMedicine.com
Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity.
In humans there is a fine balance between energy intake and energy expenditure.
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity.
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.
Energy expenditure depends on a number of factors.
This includes the starting body weight, the basal metabolic rate and physical activity.
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done.
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories.
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour.
If an individual walks for an hour at 3 miles per hour.
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut.
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.
If this activity continues for a period of two to four months, body weight is reduced as depicted.
The initial weight loss is the result of a negative net energy balance.
The negative energy balance is because energy expenditure exceeds energy intake.
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily.
The chart depicts changes in body weight over time.
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking.
They have reached a plateau.
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases.
When the basal metabolic rate decreases, there is a decrease in total energy expenditure.
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace.
The weight is re-gained as a result of a positive energy balance being created.
Energy expenditure is now less since the physical activity has been stopped.
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase.
This is characterised by gaining a small amount of weight.
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure.
If there is no change in energy balance, there will not be any further change in weight.
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure.
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise.
In summary then, weight loss plateau’s are expected and can only end with continued exercise and a net negative energy balance.
Stopping exercise or increasing calories will lead to weight gain.
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.

Helping Men Fight Belly Fat

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Listen up guys- In this week’s ‘Motivation To Move’ we’re learning why belly fat can contribute to a number of health issues, and some great ways to fight it.

What's the DASH Diet and Why Doctors Call It the Best Diet

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How to lose belly fat? How to lose weight fast without exercises? Doctors say that this diet is the most effective way to improve your overall condition.
According to the National Institute of Health, it scored a 3.3 out of 5 in the “Weight Loss Effectiveness” category and 4.5 out of 5 in “Health Usefulness”. Out of 40 diets evaluated, it was chosen number one! So who is this all-star? It’s something called the DASH diet.

The DASH diet is an easy, safe, and useful plan that can help you feel better and get rid of excess weight. You can lose weight gradually, no starving or yo-yo dieting. It won’t shock or stress your body out.

DASH stands for Dietary Approaches to Stop Hypertension. It’s a diet developed specifically to reduce blood pressure in those with hypertension. But scientists understood later on that this diet resolves tons of other health issues. It reduces cholesterol, prevents stroke and heart failure, and brings the weight down to a healthy level, even for those with obesity. Plus, it’s considered the best diet to prevent diabetes. Besides controlling blood pressure, people following it managed to improve insulin resistance.

TIMESTAMPS
What’s it all about? 1:23
A few general rules to lose weight 2:15
What you can eat to lose fat 3:37
What food you should avoid for losing weight 5:13
How to plan your diet 5:44
Weight loss benefits 6:18
Is it easy to follow the DASH eating plan? 7:17

SUMMARY
The DASH diet wasn’t originally designed for weight loss, but there have been some studies proving that this eating plan can help people get rid of unwanted pounds.

The DASH diet balances all the necessary nutrients and minerals, like calcium, potassium, protein, and fiber, that are responsible for brain and overall organ function. It improves the condition of your hair and skin as well.

What’s convenient about this diet is that you don’t have to calculate and monitor each nutrient: you just need to reduce your salt intake and eat certain recommended foods, for instance, fruits, vegetables, grains, protein-rich foods, and dairy products.
Compared to trendy crash diets, DASH is different. This is a complete lifestyle change. It’s for people who need to take care of their eating habits throughout their lives. There’s no cutting out or starving involved. You can have all sorts of tasty dishes.

Have you ever tried the DASH diet? If so, how did you like it? Tell us in the comments below.

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Why is it difficult to lose Belly Fat? | #aumsum

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When we exercise, our body produces two hormones called adrenaline and noradrenaline. These hormones attach to specific receptors present on fat cells and help breakdown the fat. Now, our fat cells have two types of receptors, alpha and beta. Beta receptors are believed to stimulate the hormones further and accelerate the process of fat breakdown. However, alpha receptors don’t respond that well, causing the fat to breakdown slowly. Hence, the ratio of the two receptors determines the rate at which the fat will breakdown.

Now, as the fat cells of our face, chest, arms, etc., have more beta receptors than alpha, the fat breakdown is faster and easier. However, as the fat cells of our belly, hips, thighs, etc., have more alpha receptors than beta, the fat breakdown is comparatively slower and harder.
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Yoga Exercises to Lose Belly Fat. Part of the series: Workout Tips. The best yoga exercise to lose belly fat is the plank, with your abdominals engaged. Lose belly fat through yoga with help from a personal trainer in this free video on workout tips. Read more: http://www.ehow.co.uk/video_6723588_yoga-exercises-lose-belly-fat.html
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Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise

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Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise

Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise
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Total Body #Workout + #WeightLoss Tips!! Fat Burning #Fitness Routine for #Beginners, Home Exercise

Get ready to burn fat and lose weight with Sanela! How to get fit and healthy, full body fat burning fitness- great for all levels. Sanela also shares her favorite tips for weight loss!

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