13 Jan
Blog

How To Lose 15 Pounds In A Month

Lose 50 pounds in 30 days! Sounds challenging and a tedious task, doesn't it? Well don’t worry. With this article we will answer your doubts about How To Lose 15 Pounds In A Month. This article is very helpful for people interested in losing weight with or without exercise. Stay tuned to find out more!

Losing weight is a major battle that almost everyone around the world faces. You should be willing to cut out high fat foods and switch to high fiber foods and a strong exercise plan for effective results. The path to losing weight takes a lot of courage and dedication. Let's find out how to lose weight without interfering with your daily physical activities.

1. Keep track of your calories

Setting goals for your weight loss is the first step on the road to weight loss. face How To Lose 15 Pounds In A Month, it is very important to count your caloric intake. The individual calorie consumption depends on various factors such as age, current weight, lifestyle and height.

Depending on how much energy you are looking for, the calorie intake should not drop below 1,200 for women and 1,500 for men per day. This percentage can easily be changed with the guidance of a health professional. It is quite difficult to count the calories manually. Instead, you should try calorie counting applications and pursue the same thing.

2. Stay away from simple carbohydrate intake

Refined carbohydrates or simple carbohydrates are found especially in sugar candies, syrups, fruit juice concentrates, baked goods and some cereals. These foods are quite disappointing in terms of weight loss. In addition to being high in calories, these special foods are quick to digest, which increases blood sugar levels in your body and increases your hunger.

For a perfect answer to Lose 15 pounds in a month, Start Avoiding These Low-Nutrient Foods Today!

3. Consumption of complex carbohydrates

Complex carbohydrates consist of sugar molecules that are strung together to form complex chains. Whether simple or complex carbohydrates, the body converts them into glucose, which is used as energy. Whole grain corn flour, brown rice, oatmeal, and wheat flour are some of the best sources of fiber and vitamin B, iron, potassium, and magnesium.

If you consider How To Lose 15 Pounds In A Month, complex carbohydrates like whole grains are an implausible source. They're too high in fiber, which means they take a long time to digest. Eventually, it will reduce your hunger and increase your metabolic rate exponentially.

4. Drink lots of water

Drinking water seems like such a simple answer Lose 15 pounds in a month, is not it?. Oh well! It is. Many people recommend drinking plenty of water if you want to lose weight, that's true. According to one study, 500 ml of water can increase your metabolism by 30 to 40% in just 10 minutes. Isn't it amazing? Well, you can see yourself in an amazing figure too if you follow our tips today!

The water consumption is in the same proportion to the weight loss. Put simply, you tend to lose as much weight as how many gallons of water you use. There are many benefits to ingesting water. For example, when your body is in a completely motionless position, it burns calories and metabolizes carbohydrates in your body. You should drink at least 3.5 to 4 liters of water a day.

The bottom line

To lose weight, diet and a strong exercise plan are essential. For an effective response how to lose 15 pounds in a month, There are a few other tips you might want to follow. These are:

  1. Eat more vegetables
  2. Consume foods rich in protein and fiber
  3. Choose good drinks
  4. Implement intuitive eating

In summary, losing weight is no longer a tedious task. If you are determined enough, nothing can change your mind and defeat you. We hope that with these tips we have made it easier for all weight conscious people to change their habits right now.

frequently asked Questions

  1. What is intuitive eating?

Intuitive eating means breaking the cycle on and off of the diet that a person is following. It means eating carefully with no regrets.

2. What protein-rich foods can we consume?

The best sources of high protein foods are eggs, lean meats, legumes, soybeans, and lentils.

3. What exercises can be used for losing weight?

There are many exercises that you can do to lose weight. Running, jumping rope, kick boxing, cycling, and swimming can be some of the most effective exercises.

description

From the tips above, you can see that answering your worries is not very difficult How To Lose 15 Pounds In A Month. It just takes your dedication and will to change your diet. All the best! Let us know how these tips worked for you.

26 Sep
Blog

Why do Some Patients Fail to Lose Weight After Surgery

Whenever you do surgery, there is always a slim chance that it will not produce the results you want. The same is true if you have bariatric surgery from a. have it carried out Long Island Weight Loss Surgery Clinic. While renowned bariatric clinics like LI bariatric surgery Make sure you are performing your procedure correctly. The success of the surgery also depends on how well you follow your surgeon's instructions. Because there are different types of bariatric procedures, the results may vary. However, there are times when you may not lose weight or lose very little weight. Even if your initial weight loss after surgery is rapid, it may slow down or you may stop losing weight over time. If you've had weight loss surgery and are wondering why you might not be losing weight, we encourage you to read on.

Why Your Long Island Weight Loss Surgery Might Not be Getting the Result You Want?

A Weight loss surgery Clinic in long Island can perform the same procedure for different patients, but each patient can be different. Fortunately, if you are not losing weight at a reasonable rate, your surgeon and nutritionist can help you get your weight loss back on track. However, it is still important to know the reasons why you are not getting the results you want. So without further ado, here are some reasons your weight loss can stall:

Inability to follow post-operative guidelines: Weight loss surgery alone may not produce the desired results unless the patient follows all post-bariatric surgery guidelines. Of course, if you don't follow these directions, your procedure will become less effective. In some cases, patients may not be able to lose weight at all because they ignore these practices. You will be placed on a liquid diet for some time, and your transition from liquid to solid foods will be gradual, which will take a lot of time and effort. However, if you start eating prohibited foods too early or if you fail to adhere to dietary guidelines, you run the risk of not being able to lose weight. You need to do exercises to maintain a healthy metabolism and failure to be active every day for the required length of time can eventually lead to inappropriate weight loss.

Diabetes can prevent weight loss after bariatric surgery:

Bariatric Surgery was seen as a way to control diabetes; However, some patients may need to take insulin and other medications to control their blood sugar even after the procedure. These diabetes treatments can also increase the production of fat and cholesterol in your body and prevent you from losing weight. So if you are undergoing treatment for diabetes and are having weight loss surgery, you should consult your surgeon and doctor to develop realistic expectations about your postoperative weight loss.

Bariatric surgery malfunction: One of the most common reasons you may not lose weight after your surgery is that your weight loss procedure has developed some complications. Whether your stomach has not been reduced in size enough to prevent overeating or the gastric banding that surrounds your stomach has eroded over time, any malfunction can lead to undesirable results. Fortunately, it is possible to avoid these malfunctions, especially if you have had gastric band surgery, as the band can be readjusted to achieve the desired weight loss results. However, gastric sleeve or gastric bypass surgery may not resolve a problem.

The best way to avoid complications and get the maximum benefit from your weight loss is to find a reputable surgeon for your weight loss surgery. So if you are looking for Weight loss surgery near me, Make sure you choose one with a good reputation.

01 Sep
Blog

Lenovo IdeaPad Flex 5i 14 Review: Add Intel, Lose Speed

View of the Lenovo IdeaPad Flex 5i 14 laptop fully open and sitting at an angle.

Lenovo IdeaPad Flex 5i 14 in the test: It hurts when you choose Intel

RRP $ 735.00

“The Lenovo IdeaPad Flex 5i 14 lost performance and battery life in the transition from AMD to Intel. Add a bad display and it's hard to recommend. "

advantages

  • Solid build quality

  • Comfortable keyboard and touchpad

  • Good speakers

  • Active pen included

disadvantage

  • Inconspicuous achievement

  • Mediocre battery life

  • Unacceptable ad

I tested the AMD Ryzen version of the Lenovo IdeaPad Flex 5 14 convertible 2-in-1 laptop last year and found that it offers a ton of performance for a very attractive $ 600 price tag. It didn't quite make our list of the best budget laptops, but it came close. This year I was given the chance to review the 2021 update which won't change much – most importantly, Intel is up to date this time around. I was curious to see how this version fares.

I tested the $ 735 mid-range configuration of the IdeaPad Flex 5i 14 with a Core i5-1135G7, which is the right Intel chip to compare to the Ryzen 5 4500U in the previous review unit. That's barely a budget laptop price point (though it doubles the memory over the AMD machine), and I found the Intel version to offer a lower value proposition than last year's model. You can get a Core i3 for the more attractive $ 570, but you're giving up half the memory and storage. In the end, it proves why AMD continues to lead the way in budget laptops.

draft

The IdeaPad Flex 5i 14 has essentially the same construction as the previous model, only this time fiberglass is mixed with the plastic in the lid to give it a more stable feel. The rest of the case is made entirely of plastic but still feels solid – more so than some premium laptops that use magnesium alloy to reduce weight. Compared to the budget-conscious and fairly flexible Asus VivoBook Flip 14, which uses plastic in the case and aluminum alloy in the lid, the IdeaPad Flex 5i feels like a million dollars.

The IdeaPad's hinge is surprisingly good too, it's loose enough to open with one hand, but stiffens when it reaches an upright position to keep it in place in clamshell, tent, media, and tablet modes and hold in place. Overall, the build quality of the IdeaPad Flex 5i exceeds its price.

Lenovo IdeaPad Flex 5i 14 folded into a tablet.

Mark Coppock / Digital Trends

Image of the Lenovo IdeaPad Flex 5i 14 notebook folded back on the floor.

Mark Coppock / Digital Trends

Image of the Lenovo IdeaPad Flex 5i 14 notebook folded back on the floor.

Mark Coppock / Digital Trends

The 2-in-1 retains its dark gray aesthetic, with just a touch of chrome in the Lenovo logo on the lid and keyboard deck. It's a very understated look, with a few angles to give it a streamlined look, but otherwise avoids any bling or oomph. Lenovo's budget and mid-range laptops have been minimalist in design for a number of years, and the IdeaPad Flex 5i is keeping that trend alive. The Asus VivoBook Flip 14 is a little more dynamic in its appearance, but that doesn't mean it looks better – it actually suffers from a lime green border around the Enter key that breaks up its color scheme. I'd say the IdeaPad Flex 5i looks better than it costs, and it won't make you feel like putting it to sleep when you take it to a posh coffee shop.

Like last year's model, however, the IdeaPad Flex 5i 14 is larger than it should be. The display bezels are thin on the sides but large at the top, and the chin is huge. That makes it deeper than necessary. It's also quite thick at 0.82 inches and a bit heavy at 3.3 pounds. The Lenovo Yoga 7i 14 (about $ 200 more than the IdeaPad) is 0.69 inches and 3.09 pounds, while the Asus VivoBook Flip 14 is 0.72 inches and 3.31 pounds. If there is one area where the IdeaPad Flex 5i proves its low price, it is the oversized chassis.

Connectivity is solid, with a proprietary power connector (though my review unit came with a USB-C charger), a USB-C 3.2 port, a full-size HDMI 1.4b port, and a 3.5mm audio jack on the left, and two USB-A 3.2 ports and a full-size SD card reader on the right. Unfortunately, there is no Thunderbolt 4 support, which is disappointing even at $ 735. Wi-Fi 6 and Bluetooth 5.0 offer wireless connectivity.

Lenovo IdeaPad Flex 5i 14 right-hand USB ports and SD card port.

Mark Coppock / Digital Trends

Lenovo IdeaPad Flex 5i 14 USB ports on the right.

Mark Coppock / Digital Trends

Charging port, micro USB port, HDMI port and headphone jack on the left side of the Lenovo IdeaPad Flex 5i 14.

Mark Coppock / Digital Trends

power

We praised the AMD version of the IdeaPad Flex 5 for its performance thanks to the Ryzen 5 4500U. That was impressive back then, but what a difference a year makes. That's now a previous generation chip, and the new Ryzen 5000 series processors are significantly faster – and the delta between the previous version and the current 11th generation Intel version is also less significant. My test device equipped the Core i5-1135G7 to go with 16 GB RAM and a 512 GB Solid State Drive (SSD), so that we can compare not only with the previous model from AMD, but also with current laptops.

Don't bother playing.

In all cases, except against the Acer Aspire 5 with its Core i3-1115G4, which was included for a bit of contrast, the IdeaPad Flex 5i could not convince. With the exception of the 3DMark Time Spy test, it was slightly slower overall than the previous AMD model, including our Handbrake test which encodes a 420MB video as H.265. In all of our benchmarks, it was also slower than the other Core i5 laptops on our list, especially the Lenovo ThinkBook 13s Gen 2. The difference isn't huge, but it is enough to place the IdeaPad Flex 5i in the lower end of our comparison group .

In real use, I didn't notice that the IdeaPad Flex 5i is a slow laptop. On the other hand, virtually all modern laptops are fast enough to run Windows 10 and basic productivity tasks like web browsing, Office apps, and the like without slowing down. When you need an extra boost in performance for heavy-duty multitasking or more intense tasks, you may notice a hiccup or two. I would rate the performance as acceptable for the price, but nothing to write home about.

Geekbench (single / multiple) Handbrake
(Seconds)		 Cinebench R23 (single / multiple) PCMark 10 3DMark time spy
Lenovo IdeaPad Flex 5i 14
(Core i5-1135G7)		 1397/4301 213 1325/4411 4550 1026
Lenovo IdeaPad Flex 5 14 2020
(Ryzen 5 4500U)		 1096/4543 160 n / A n / A 957
Asus VivoBook Flip 14 (Ryzen 5 5500U) 1102/5432 131 1180/7579 5191 1099
Lenovo ThinkBook 13s Gen 2
(Core i5-1135G7)		 1406/5379 178 1357/5502 4668 1511
HP Envy 14 (Core i5-1135G7) 1549/5431 204 1399/4585 n / A 1380
Acer Aspire 5 2021 (Core i3-1115G4) 1215/2544 300 1274/3128 3752 652

Don't bother playing. The IdeaPad Flex 5i is limited to the Intel Iris Xe graphics and didn't do very well even for that chip. The 3DMark Time Spy test wasn't great, only reaching 16 frames per second (fps) at 1080p and high graphics in Fortnite. You'll want to look your gaming needs elsewhere.

advertisement

Lenovo IdeaPad Flex 5i 14 screen.Mark Coppock / Digital Trends

The second time I turned on the IdeaPad Flex 5i 14, I knew that the 14-inch Full HD IPS display (1920×1080) would be its biggest weakness. The colors seemed unusual, the screen had an unpleasant yellow-green cast and the contrast didn't blow me away. I don't often respond that badly to a display, but this one was disappointing. Note that the display is in the old school 16: 9 aspect ratio, as larger displays haven't gotten that advanced on budget laptops.

My colorimeter has largely confirmed this subjective experience. Initially, the brightness was low at just 231 nits, well below our preferred threshold of 300 nits. This means that the display may be difficult to see in bright overhead lighting. At 800: 1, the contrast was better than I expected (but again below our preferred level, 1000: 1). The colors were very narrow with only 49% of AdobeRGB and 65% of sRGB – midrange and premium laptops are around 72% and 95% or better – and the color accuracy was just okay with a DeltaE of 2.37 ( 1.0 or less is excellent).

Yes, budget laptops often save on the display. For example, the Asus VivoBook Flip 14 was remarkably similar with 230 nits of brightness, a contrast ratio of 720: 1, 50% AdobeRGB and 66% sRGB, and a color accuracy of 2.62. However, that doesn't change the fact that these displays are not pleasant to use even for simple productivity work and are nowhere near what creatives are looking for.

The sound was better, with upward-facing speakers flanking the keyboard on either side. The volume was more than acceptable with no distortion, and while the bass was absent, the mids and highs were clear. These speakers allow you to watch Netflix and listen to music, which is better than most budget devices.

Close-up of the Lenovo IdeaPad Flex 5i 14 stylus and speaker on the right.Mark Coppock / Digital Trends

Keyboard and touchpad

The IdeaPad Flex 5i has the standard Lenovo keyboard that you find on everything but the ThinkPad range. It's shallower than I'd like, but it has enough click and comfortable floor motion to allow precise typing. The generous key spacing and key size make this keyboard a good budget keyboard that is just a few steps behind great keyboards like the Specter line from HP and the Apple Magic Keyboard. Fast typists should get used to this keyboard quickly enough and familiarize themselves with it in a short time.

The touchpad is good too, with a decent size and a smooth and comfortable surface. The Microsoft Precision touchpad drivers enable the full suite of Windows 10 multi-touch gestures, all of which worked well. I have no complaints.

Image of the Lenovo IdeaPad Flex 5i 14, with keyboard, trackpad and stylus.

Close-up of the Lenovo IdeaPad Flex 5i 14 trackpad and stylus.

The touch display was responsive and Lenovo includes an active pen with 4,096 levels of pressure sensitivity. I found it pretty good for sketching (not that I'm an artist) and handwriting on the display, though the 14-inch display and overall mass of the 2-in-1 made it uncomfortable in tablet mode. Still, the pen in the box is a plus that few budget laptops can compete with. As an added bonus, take a close look at the materials included in the box and you'll find a tiny pen holder that plugs into a USB-A port and keeps the pen handy. This, of course, blocks both ports, so you'll have to remove the pin to connect a peripheral.

Finally, Windows 10 Hello support is provided through a fingerprint reader in the upper right corner of the keyboard deck. It was quick and reliable. Lenovo also outfitted the IdeaPad Flex 5i with its ThinkShutter privacy screen for the webcam – just slide it over it and the lens is physically blocked, giving you a touch of privacy.

Battery life

Image of an open Lenovo IdeaPad Flex 5i 14 laptop lying on the floor.Mark Coppock / Digital Trends

The IdeaPad Flex 5i retains the 52.5 watt-hour battery of its predecessor, which, in combination with the Core i5 and the 14-inch Full HD display, made me wonder what longevity I can expect. The AMD model was just fine in terms of battery life and could potentially last a full day on one charge if you don't try too hard.

Overall, the battery life of the IdeaPad Flex 5i is disappointing.

According to our benchmarks, the Intel version is just below this all-day battery life threshold. It took us just 7.25 hours in our web browsing test, compared to the eight hours on the AMD version and 11.5 hours when looping our local Avengers test video, which took the AMD version 11 hours. So that's a hit, even though the web test gives a better idea of ​​productivity performance. The Asus VivoBook Flip 14 managed nine hours in the Internet surfing and 12 hours in the video test – certainly stronger values.

I also ran the PCMark 10 Applications battery test, which saw the IdeaPad Flex 5i last nine hours. That's only seven minutes less than the AMD version, but below the 10 or more hours we've seen as a minimum on most of the other laptops we tested. This is the best test of battery life, and the IdeaPad Flex 5i didn't do as well. It lasted almost two minutes in the PCMark 10 gaming battery test, which is about average for this test.

Overall, the battery life of the IdeaPad Flex 5i is disappointing. Like the AMD version, it can get you through a day of work if your workflow is easy, but doing real work without a plug-in can be a challenge.

Our opinion

For $ 600, the AMD version of the IdeaPad Flex 5 14 was a good bargain. At $ 735, with the main difference being a 512GB SSD versus a 256GB SSD, the latest IdeaPad Flex 5i isn't quite as attractive. It doesn't work that well and can't compete with some other laptops with the same CPU. The battery life is unimpressive and the display – albeit just as bad as on the previous version – is a real disappointment.

There are other laptops in this price range that are worth more for their money. The IdeaPad Flex 5i 14 lost its luster with the move to Intel, and I can't recommend much.

Are there alternatives?

The Asus VivoBook Flip 14 is about the same price and offers significantly better performance. The display and battery life aren't better, but at least you get a faster laptop that can handle more demanding workloads.

If you don't need a 2-in-1, the Asus ZenBook 13 OLED UM325UA is a great choice. It's only a few hundred dollars away from the IdeaPad Flex 5i, but it has much better performance, a beautiful and color-accurate OLED display, and a 1TB PCIe SSD. If your budget can handle it, the ZenBook 13 should be on your list.

Another 2-in-1 to consider is the HP Envy x360 13. It's an AMD machine too, and so much faster, and it has a much better display. It's a bit more expensive too, but well worth the extra money.

How long it will take?

The IdeaPad Flex 5i 14 offers a solid construction that should instill confidence after years of use. Its components are state-of-the-art, if not the fastest, so you can stay productive for just as long. You won't like the industry standard one year warranty.

Should you buy it?

No. Take the power of the AMD processor from its predecessor and add more than $ 100 in price, and the IdeaPad Flex 5i 14 isn't that big a bargain.

Editor's recommendations



19 Aug
Blog

Lose 250 Calories Because Exercise Alone is Not Enough

Reducing caloric intake by about 250 calories per day can result in significant weight loss and improve vascular health in older adults with obesity.

The aorta is our healthy blood highway that effectively carries our blood supply to our peripheral tissues. When we are young, most of our large arteries are said to be elastic, but they stiffen as we age.

Continue reading

17 Aug
Blog

Lose 250 Calories Because Exercise Alone is Not Enough

Reducing caloric intake by about 250 calories per day can result in significant weight loss and improve vascular health in older adults with obesity.

The aorta is our healthy blood highway that effectively carries our blood supply to our peripheral tissues. When we are young, most of our large arteries are said to be elastic, but they stiffen as we age.

Continue reading

01 Apr
Blog

Most Effective Exercises to Lose Belly Fat

Most people long to find the best ways to burn fat instantly. Regardless of which tips and tricks they try, they always have the same fat weight. Obviously, losing belly fat is quite a challenge, but you can turn it into a cake with the right techniques.

Today we are going to help you find the most practical and easiest exercises to lose belly fat instantly. Let's get into that now!

Turkish getting up

Hold a kettlebell in both hands and lie on your feet. Roll onto your back and push the kettlebell up with both hands. Continue until the weight is stable on the loaded side. Now let go of your free arm and leg at a 45-degree angle. Slide the heel of the loaded side closer to your butt.

Now hit the kettlebell up with the loaded arm and roll it onto your free forearm. Do not shrug your shoulder towards your ear. Make sure your chest stays wide open. Now flatten your elbow on the floor and raise yourself to a sitting position. Weave your front leg backwards. Now try to protect your knees and chin on your hind leg. Also try to straighten your arms. Try pivoting your back knee and holding your back toes on the floor, then take deep breaths. Now get up.

Overhead medicine ball pops

Stand up with your feet hip-width apart. Also, try holding a medicine ball with both hands. Reach over your head with both arms and stretch your body out. Hit the ball forward and down on the floor. Extend your arms toward the floor as you slam, and don't be afraid to bend your knees as you turn around. Squat to pick up the ball, then stand up again.

Running on a slope.

Walk or jog on an incline for five to 10 minutes. Try flying another 10 minutes, then pick up your pace and start running. Spend five minutes running, then drop your rate back down to one run. Continue training with five to ten minutes of jogging and five to ten minutes of running. Try this for at least 30 to 45 minutes for best results. It always works.

Medicine ball burpees

Stand with your feet shoulder-apart and hold a medicine ball in both hands. Pull the ball over your head and hit it on the floor as hard as you can. Hold on and sit back on your bum while you strike. Now, when you turn around, try to bend your knees. Put your hands on the floor outside of your feet and jump back into a plank position. Align your body. Then hop back on your feet and make it look like you're crouching. Now hold the ball again and push it over your head. Stretch your body and stand tall. Repeat the workout for the best exercises.

Russian twins

Sit straight on the floor and bend your knees. Also, keep your feet off the ground. Hold the medicine ball with your hands at chest level. Lean back with a long and high back. Also, keep your torso at a 45-degree angle and keep your arms just inches from your chest. Now turn your upper body to the right and take a break. Also, try to squeeze your right oblique muscles. Then turn your torso to the left and take a break.

frequently asked Questions

1. Can I lose weight by jogging or yoga?

Yes. Both yoga and jogging are effective methods of burning body fat. You can also try adding a daily diet to your eating routine for the best results right away. It works like never before.

2. How can you burn calories faster by spreading out?

Try adding jumps to your sprawl exercise to burn plenty of calories. It works like magic for everyone.

3. Are these workouts helpful?

Yes. All of these exercises for losing belly fat are exciting and helpful. You can run them to learn more.

16 Jul
Blog

The Best Exercise to Lose Weight

Diets and fitness advice are like the finger. They focus too much on the advice and will miss the opportunity to attain heavenly glory. And so, folks, you finally get Bruce Lee into an article and past the editors. Seriously, what the hell am I talking about?

Weight loss is not what you eat and what you do

There's no end to expert advice on calorie deficits, diets, exercise plans, motivation on the move, and the like to make you think weight loss is easy.

Almost everything is designed to make you feel bad if you haven't lost weight at first. You eat too much. You are not eating properly. You don't move enough. You are not moving properly. The thing is, none of this stuff really matters because weight loss is a senseless exercise in every way.

Of the 51 weight loss and maintenance strategies identified, grouped into 14 areas of the Oxford Food and Activity Behaviors taxonomy, the following were most commonly reported: having healthy food available at home, eating breakfast regularly, increasing vegetable consumption, reducing sugary content and fatty foods, restrict certain foods and reduce fat in meals. Increased physical activity was the most consistent positive correlate in maintaining weight loss

– Paixão et al., 2020

You can lose weight by losing one link. You can lose weight by going to the toilet after taking laxatives. You can lose weight if you have not exercised in twenty years and walk half an hour a day for 8 weeks.

The creation of new diets will continue to follow popular trends. However, the belief that these diets promote weight loss is due to personal impressions and reports published in books rather than strictly controlled research.

– Freire, 2020

The silver ball of weight loss, the only exercise that makes everything possible is the one that trains the mind.

Train the mind to lose weight

The hardest thing you can ever do is see yourself as you really are. If you have a clinical problem, such as a pathological obesty that requires intervention and ultimately weight loss, you need medical advice. And no, Instagram models and "science and evidence based" trainers are not recommended as medical experts.

Based on general outcome patterns and the most frequently published associations, participation in physical activity and sport was associated with a less negative and more positive body image. In addition, a negative body image, which was examined primarily as body weight or dissatisfaction with the shape, was associated with lower physical activity and sports participation and discussed qualitatively as an obstacle to participation. Alternatively, a positive body image, which was most often examined as body satisfaction, tended to be associated with increased participation in physical activity and exercise. This pattern of findings was consistent for men and women and was included in this overview across age groups.

– Sabiston et al., 2019

If you are a competitive athlete like a boxer who needs to save weight for a fight, you need a trainer who has done this before and has experience.

Bodybuilders who lose weight in the run-up to a competition also have some problems, but they're not really interested in weight loss in the traditional sense of the word. In addition, your advice is completely unrealistic for the average person, since most people's lives do not depend on gaining weight, cutting or resting.

On the other hand, if you're part of the other 99% of the world looking for weight loss help because you feel bad or just feel bad, start with an honest assessment of why you want to lose weight.

Therapy would help here. Yup. I said it. If you have a chronic need to lose weight and are healthy or generally okay in all other ways, you may want to see what that means in a holistic sense. I mean what's the real problem because it's not your weight.

Even if you think you're feeling better at losing weight or putting your leg up in the dating pool, this is still a slightly varied tactic because what you supposedly want is invariably not what you actually need.

So you need to train your mind and get in shape, enough to answer the question "What do you really want?" To be able to answer with absolute honesty.

Losing weight does not feel good or looks good

So, here's the practice, finally, so I'm not being trolled for clickbait headlines.

1 lap, no time limit. Ask yourself the following questions:

  • Why do I want to lose weight?
    • If you want it to look good, define what looking good means to deal with age and gender issues and how you would measure the results.
    • When it comes to feeling good, define what that means based on your age and gender, and at the same time check how you would measure the results.
    • Make a list of all the good things that will happen as a result of weight loss)
  • What happens if I don't lose weight?
    • Make a list of all the catastrophic things that will happen to you as a result, and then compare all the things that won't happen to them.
    • Compare the list with all the good things you thought would happen if you lost weight.

Then finish warming up:

  • Do you know that your weight may not change as you build muscle, but your shape may, and that this may mean fat loss but not weight loss?
  • Do you know that there is no ideal weight for an average person?

After you've done all of this, you may still want to be a torn, slim, mean human machine. You have idealized this body in your mind or you have an ideal body image that you would like to acquire.

You then have to ask yourself a question: are you ready to do what is necessary to get this body because it is a serious undertaking that requires deprivation, abstinence, determined dedication and an environment that will guide you through the process supports how long it could take?

References

1. Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting and popular diets. Nutrition, 69, 110549.

2. Paixão, C., Dias, CM, Jorge, R., Carraça, EV, Yannakoulia, M., Zwaan, M. de, Soini, S., Hill, JO, Teixeira, PJ, & Santos, I. ( 2020). Successful maintenance of weight loss: A systematic review of the weight control register. Obesity ratings, 21 (5), e13003.

3. Sabiston, C.M., Pila, E., Vani, M. & Thogersen-Ntoumani, C. (2019). Body image, physical activity and sport: an overview of the scope. Psychology of Sport and Exercise, 42, 48-57.

15 Jul
Blog

The Best Exercise to Lose Weight

Diets and fitness advice are like the finger. They focus too much on the advice and will miss the opportunity to attain heavenly glory. And so, folks, you finally get Bruce Lee into an article and past the editors. Seriously, what the hell am I talking about?

Weight loss is not what you eat and what you do

There's no end to expert advice on calorie deficits, diets, exercise plans, motivation on the move, and the like to make you think weight loss is easy. Almost everything is designed to make you feel bad if you haven't lost weight at first. You eat too much. You are not eating properly. You don't move enough. You are not moving properly. The thing is, none of this stuff really matters because weight loss is a senseless exercise in every way.

Of the 51 weight loss and maintenance strategies identified, grouped into 14 areas of the Oxford Food and Activity Behaviors taxonomy, the following were most commonly reported: having healthy food available at home, eating breakfast regularly, increasing vegetable consumption, reducing sugary content and fatty foods, restrict certain foods and reduce fat in meals. Increased physical activity was the most consistent positive correlate of maintaining weight loss (Paixão et al., 2020).

You can lose weight by losing one link. You can lose weight by going to the toilet after taking laxatives. You can lose weight if you have not exercised in twenty years and walk half an hour a day for 8 weeks.

The creation of new diets will continue to follow popular trends. However, the belief that these diets promote weight loss is based on personal impressions and reports published in books rather than strictly controlled research (Freire, 2020).

The silver ball of weight loss, the only exercise that makes everything possible is the one that trains the mind.

Train the mind to lose weight

The hardest thing you can ever do is see yourself as you really are. If you have a clinical problem, such as a pathological obesty that requires intervention and ultimately weight loss, you need medical advice. And no, Instagram models and "science and evidence based" trainers are not recommended as medical experts.

Based on general outcome patterns and the most frequently published associations, participation in physical activity and sport was associated with a less negative and more positive body image. In addition, a negative body image, which was examined primarily as body weight or dissatisfaction with the shape, was associated with lower physical activity and sports participation and discussed qualitatively as an obstacle to participation. Alternatively, a positive body image, which was most often examined as body satisfaction, tended to be associated with increased participation in physical activity and exercise. This pattern of findings was consistent for men and women and across the age groups included in this overview (Sabiston et al., 2019).

If you are a competitive athlete like a boxer who needs to save weight for a fight, you need a trainer who has done this before and has experience. Bodybuilders who lose weight in the run-up to a competition also have some problems, but they're not really interested in weight loss in the traditional sense of the word. In addition, your advice is completely unrealistic for the average person, since most people's lives do not depend on gaining weight, cutting or resting.

On the other hand, if you're part of the other 99% of the world looking for weight loss help because you feel bad or just feel bad, start with an honest assessment of why you want to lose weight.

Therapy would help here. Yup. I said it. If you have a chronic need to lose weight and are healthy or generally okay in all other ways, you may want to see what that means in a holistic sense. I mean what's the real problem because it's not your weight. Even if you think you're feeling better at losing weight or putting your leg up in the dating pool, this is still a slightly varied tactic because what you supposedly want is invariably not what you actually need.

So you need to train your mind and get in shape, enough to answer the question "What do you really want?" To be able to answer with absolute honesty.

Losing weight does not feel good or looks good

So, here's the practice, finally, so I'm not being trolled for clickbait headlines:

1 lap, no time limit

Ask yourself the following questions:

Why do I want to lose weight?

(If you want it to look good, define what looking good means to deal with age and gender issues, and at the same time check how you would measure the results.)

(When it comes to feeling good, define what that means based on your age and gender, and at the same time check how you would measure the results.

(Make a list of all the good things that will happen as a result of weight loss)

-What happens if I don't lose weight?

(Make a list of all the catastrophic things that will happen to you as a result, and then compare all the things that won't happen to them.)

(Compare the list of all the good things you thought would happen if you lost weight.)

Then finish warming up:

Do you know that your weight may not change as you build muscle, but your shape may, and that this may mean fat loss but not weight loss?

Do you know that there is no ideal weight for an average person?

After you've done all of this, you may still want to be a torn, slim, mean human machine. You have idealized this body in your mind or you have an ideal body image that you would like to acquire. You then have to ask yourself a question: are you ready to do what is necessary to get this body because it is a serious undertaking that requires deprivation, abstinence, determined dedication and an environment that will guide you through the process supports how long it could take?

References

  1. Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting and popular diets. Nutrition, 69, 110549. https://doi.org/10.1016/j.nut.2019.07.001
  2. Paixão, C., Dias, CM, Jorge, R., Carraça, EV, Yannakoulia, M., Zwaan, M. de, Soini, S., Hill, JO, Teixeira, PJ & Santos, I. (2020). Successful maintenance of weight loss: A systematic review of the weight control register. Obesity ratings, 21 (5), e13003. https://doi.org/10.1111/obr.13003
  3. C. M. Sabiston, E. Pila, M. Vani & C. Thogersen-Ntoumani (2019). Body image, physical activity and sport: an overview of the scope. Psychology of Sport and Exercise, 42, 48-57. https://doi.org/10.1016/j.psychsport.2018.12.010

If you

11 Jul
Blog

The Right Way to Lose Fat: How to Exercise

In a previous article, The Right Way to Lose Fat: What to Eat, we looked at the nutritional component of sensible fat loss. A lot was presented, such as Low-carb / high-protein, high-carb / low-fat, micronutrient, and glycemic, but all indications indicated that a calorie deficit is occurring in order to optimally burn body fat. This article highlights how exercise should be done to maximize fat burning potential. Please note the following statement (imagine, I'm shouting to you through a megaphone at maximum volume):

80% of the fight against body fat is diet

Exercise itself doesn't burn much calories in relative terms. Not to diminish its value, but if you rely solely on exercise and disregard your eating habits (READ: you eat like crap), you won't get very far. As I always say, "A good 40-minute workout can be ruined by five minutes of bad food." Amen.

Let's take a look at the estimated calorie consumption of multiple exercises / activities. There are tons of calculators all over the internet that "burned calories from training" (there … I only gave you access to three of them). Are you accurate? I dont know. Remember, these are only estimates, but they will at least bring you closer. Using my body weight (190 pounds) as an example, here are the estimates from three different calculators:

Running / working at 5 miles per hour for 30 minutes:

Calories Burned = 344, 364 and 345.

Running / working at 10 miles per hour for 30 minutes:

Calories Burned = 713, 775 and 689.

Two points can be seen from the above:

  1. Estimates vary
  2. More effort burns more calories

I would like to emphasize this second point again with my megaphone:

More effort burns more calories

Other exercises / activities and estimated calories burned in 30 minutes (150 pound person):

  • Dancing (casual) = 197
  • Dance (down!) = 274
  • Walking at three miles per hour = 150
  • Walking at 4.5 mph = 233
  • Inline skating (casual) = 270
  • Inline skating (fast) = 319
  • Martial arts = 401
  • Frisbee = 206

Some of the most discouraging moments I see often are well-intentioned but misguided people who turn a bee line on the treadmill to “do their cardio”. It usually works like this:

  • Earphones in.
  • iPod attached to the arm.
  • Maury Povich switched on the tube.
  • Treadmill set at three miles an hour.
  • The sneaking begins.
  • 45 minutes pass and a whopping 270 calories are burned.
  • Phew, what a session!

Now it's time to go back to the crib, breathe in a 3-ounce sachet of nacho cheese tortilla chips, and put about 450 calories back in the tank.

If the importance of poor food and a relatively low value for exercise is currently undetectable, let's look at some more depressing factoids. Visit one of my favorite websites, calorieking.com. Enter your favorite cheat food and portion size (these nacho cheese tortilla chips sound pretty tasty right now). The website provides examples of how to burn the number of calories in the food selection entered.

To wipe out the 450 calorie tortilla chips, the following would be required:

  • 125 minutes on foot.
  • 51 minutes of jogging.
  • Swim for 37 minutes.
  • 69 minutes of cycling.

Is it worth eating poorly when you know that it takes some great effort to counteract this with exercise? I know the sentence was beaten to death, but it is certainly true: "You can't overdo poor nutrition."

All right, time to get to the point. If you want to maximize the exercise component to reduce body fat, do the following: Choose exercise modes that are physically demanding. Yes, they feel uncomfortable, but use more energy. Instead of a 45-minute treadmill walk with little effort, do 20-minute intervals with high effort. Try circuit training, do a half-hour boot camp, run hills, whatever – WORK HARDER.

Are you going to get out of the "fat burning zone" by working harder? Yes, but you will exhaust your glycogen stores with more effort. You could even add a low-carb diet. Glycogen deficiency forces your body to tap stored fat and use it as energy, both during exercise and after exercise during recovery.

With regard to the notorious fat-burning zone, it was previously assumed that one had to drive “slowly” to burn only fat. Getting faster would go to glycogen. True, but understand these facts:

  • We have an almost unlimited energy supply in the form of stored fat. Marathon runners get tired from glycogen deficiency, not fat.
  • If you want to get to the purest fat burning zone, take a nap. Sleeping is purely aerobic (unless you have violent nightmares – these require immediate energy).
  • As mentioned earlier, after training, you will burn more fat during the recovery process if you do a high-effort workout, with all other factors being the same.

Last but not least, STRENGTH TRAIN. Yes girls, that means you too. Having more muscles means having less fat. The process of building strength and building muscle is intense. Intensive workouts consume glycogen. And as you know, depleted glycogen can cause fat to be used as energy.

I will end with this information:

  • Delicious = a 12-ounce cola and 3 pieces of pepperoni pizza.
  • Ugh = a 90 minute run to burn them down.

Now that you know how to train for fat loss, you will also learn how to eat for fat loss.

11 Jul
Blog

The Right Way to Lose Fat: How to Exercise

In a previous article, The Right Way to Lose Fat: What to Eat, we looked at the nutritional component of sensible fat loss. A lot was presented, such as Low-carb / high-protein, high-carb / low-fat, micronutrient, and glycemic, but all indications indicated that a calorie deficit is occurring in order to optimally burn body fat. This article highlights how exercise should be done to maximize fat burning potential. Please note the following statement (imagine, I'm shouting to you through a megaphone at maximum volume):

80% of the fight against body fat is diet

Exercise itself doesn't burn much calories in relative terms. Not to diminish its value, but if you rely solely on exercise and disregard your eating habits (READ: you eat like crap), you won't get very far. As I always say, "A good 40-minute workout can be ruined by five minutes of bad food." Amen.

Let's take a look at the estimated calorie consumption of multiple exercises / activities. There are tons of calculators all over the internet that "burned calories from training" (there … I only gave you access to three of them). Are you accurate? I dont know. Remember, these are only estimates, but they will at least bring you closer. Using my body weight (190 pounds) as an example, here are the estimates from three different calculators:

Running / working at 5 miles per hour for 30 minutes:

Calories Burned = 344, 364 and 345.

Running / working at 10 miles per hour for 30 minutes:

Calories Burned = 713, 775 and 689.

Two points can be seen from the above:

  1. Estimates vary
  2. More effort burns more calories

I would like to emphasize this second point again with my megaphone:

More effort burns more calories

Other exercises / activities and estimated calories burned in 30 minutes (150 pound person):

  • Dancing (casual) = 197
  • Dance (down!) = 274
  • Walking at three miles per hour = 150
  • Walking at 4.5 mph = 233
  • Inline skating (casual) = 270
  • Inline skating (fast) = 319
  • Martial arts = 401
  • Frisbee = 206

Some of the most discouraging moments I see often are well-intentioned but misguided people who turn a bee line on the treadmill to “do their cardio”. It usually works like this:

  • Earphones in.
  • iPod attached to the arm.
  • Maury Povich switched on the tube.
  • Treadmill set at three miles an hour.
  • The sneaking begins.
  • 45 minutes pass and a whopping 270 calories are burned.
  • Phew, what a session!

Now it's time to go back to the crib, breathe in a 3-ounce sachet of nacho cheese tortilla chips, and put about 450 calories back in the tank.

If the importance of poor food and a relatively low value for exercise is currently undetectable, let's look at some more depressing factoids. Visit one of my favorite websites, calorieking.com. Enter your favorite cheat food and portion size (these nacho cheese tortilla chips sound pretty tasty right now). The website provides examples of how to burn the number of calories in the food selection entered.

To wipe out the 450 calorie tortilla chips, the following would be required:

  • 125 minutes on foot.
  • 51 minutes of jogging.
  • Swim for 37 minutes.
  • 69 minutes of cycling.

Is it worth eating poorly when you know that it takes some great effort to counteract this with exercise? I know the sentence was beaten to death, but it is certainly true: "You can't overdo poor nutrition."

All right, time to get to the point. If you want to maximize the exercise component to reduce body fat, do the following: Choose exercise modes that are physically demanding. Yes, they feel uncomfortable, but use more energy. Instead of a 45-minute treadmill walk with little effort, do 20-minute intervals with high effort. Try circuit training, do a half-hour boot camp, run hills, whatever – WORK HARDER.

Are you going to get out of the "fat burning zone" by working harder? Yes, but you will exhaust your glycogen stores with more effort. You could even add a low-carb diet. Glycogen deficiency forces your body to tap stored fat and use it as energy, both during exercise and after exercise during recovery.

With regard to the notorious fat-burning zone, it was previously assumed that one had to drive “slowly” to burn only fat. Getting faster would go to glycogen. True, but understand these facts:

  • We have an almost unlimited energy supply in the form of stored fat. Marathon runners get tired from glycogen deficiency, not fat.
  • If you want to get to the purest fat burning zone, take a nap. Sleeping is purely aerobic (unless you have violent nightmares – these require immediate energy).
  • As mentioned earlier, after training, you will burn more fat during the recovery process if you do a high-effort workout, with all other factors being the same.

Last but not least, STRENGTH TRAIN. Yes girls, that means you too. Having more muscles means having less fat. The process of building strength and building muscle is intense. Intensive workouts consume glycogen. And as you know, depleted glycogen can cause fat to be used as energy.

I will end with this information:

  • Delicious = a 12-ounce cola and 3 pieces of pepperoni pizza.
  • Ugh = a 90 minute run to burn them down.

Now that you know how to train for fat loss, you will also learn how to eat for fat loss.

12