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Your Ultimate Guide to Losing Weight FAST
In This Post:
Being overweight, health risks,
Lifestyle choices, Sedentary Lifestyle,
Quality of Life, Inspiring Weight Loss Story,
Workout video, Eating Healthy, Obesity BMI,
Motivational Quotes, Best Exercises for Weight Loss and Fitness
Conclusion
The Complete Guide: Everything You Need to Know About Being Overweight, Weight Loss and Fitness, Healthy Eating
Everything you will ever need to know about taking the next step in your fitness journey.
A real-life weight loss story
I Lost 50 Pounds & Found Self-Care and Self-Love
A few years ago, I began a personal weight loss journey. I had two babies in a row and gained a great deal of weight with each one. It was easy enough for me to find my BMI by looking at a body mass index chart for women my age and measured my waistline. My body mass index was over 30 so I was in the obesity range. I did some research on the health risks of being obese. It was shocking to read about the risks, and I made up my mind to do something about it. I was a year postpartum. I had to face the fact that the baby weight was here to stay. I had continued to gain even more weight in the months after my second child was born.
My husband and I had to keep working so after my maternity leave, I was back to work and with two kids under two, it was a huge challenge to get on a weight loss program and stay focused on my goal and being motivated when I was busy, distracted and tired was no easy task!
Here's What I Did to Improve Weight Lost and Fitness Levels:
First, I made my peace with it. It took me almost two years to put on the weight. I made a long-term goal to lose it in less than the time it took to gain the weight.
I researched many popular diets and thought about what could work for me.
I chose a well-rounded, nutritious diet plan that had a wide variety of fruits, vegetables, lean proteins, and healthy fats. It was also very low in carbohydrates. I modified it to fit my preferences and used their menu as an example and prepared my own food.
I started keeping track of everything that I ate in a day. And on each page wrote down what I had eaten. I was surprised that I quickly memorized the calories of my favorite foods. Knowing how many calories I was eating, empowered me. Once a week, I weighed myself, and journaled that information too, knowing that keeping a journal is really motivating.
Exercises to start off were a few minutes of sit-ups, pushups, and "in-a-chair exercises." I felt shame but stopped listening to that negative voice niggling in the back of my head. This was my body; my health and I practiced positive thinking.
When I slipped up and indulged in treats, I learned to forgive myself. I rededicated myself to my weight loss goals and kept going. After all, I wanted to be able to keep up with my growing children.
My weight went up and down and over time the pounds came off.
When I went back to the gym, I admit, I felt self-conscious, but I was not competing with 20-year-old model types. The months went on, and I could feel the respect of the other gym rats when they saw me more and more. And, as my muscle tone increased, so did my metabolism. The weight came off faster. The workouts were more fun, and I felt that endorphin high again.
It took a few months over two years, but I lost 50 pounds. In the years since, I've maintained that weight loss to within five pounds. OH-SO-VERY SATISFYING!
"Some people want it to happen, some wish it would happen, others make it happen." -Michael Jordan
What is Being Overweight?
Having a few extra pounds more than your ideal weight is not being overweight. but when people keep eating more calories than is required can lead to the buildup of fat that is stored in the body.
Risk Factors Weight Loss and Fitness
Being overweight usually results from a combination of causes and contributing factors. There are many reasons why some people have difficulty losing weight. for instance, social and economic factors are linked to obesity as is age, pregnancy, stress, quitting smoking, gut bacteria and not getting enough sleep.
It is not enough to simply say, I want to change my weight loss and fitness. It takes determination, information and motivation.
Genetics could affect how efficiently your body converts food into energy. How your body regulates your appetite and how your body burns calories during exercise can also be affected by your genes.
Being overweight occurs when you take in more calories than you burn through normal daily activities and exercise. Your body stores these excess calories as fat.
Read this Motivational Quote About Weight Loss and Fitness
" Setting goals is the first step into turning the invisible into the visible." - Tony Robbins
"I wanted to get really fit. I wanted to lose some weight. So I've been doing Pilates and yoga, trying to lean out my body so I won't be bulky." -- Serena Williams
Keep Read for Tips About Weight Loss and Fitness
Healthy or Non-Healthy Food Choices
Healthy Food Choices for Weight Loss and Fitness and Feeling Your Very Best
Making those healthy and nutritious food choices is required to maintain overall health. Here are some very healthy foods you can easily incorporate into your diet:
Fruits and Berries: Apples: Rich in fiber, vitamin C, and antioxidants, apples make a filling and convenient snack. Avocados: High in healthy fats, fiber, potassium, and vitamin C. Try them as a salad dressing or as a spread on toast. Blueberries: Delicious and packed with antioxidants. Strawberries: Nutrient-rich and low in carbs and calories. Bananas: A good source of potassium, vitamin B6, and fiber. Oranges: Known for their vitamin C content and high fiber.
Eggs: Eggs are highly nutritious, providing protein and various benefits.
Lean Meats: Lean Beef: Excellent protein source with bioavailable iron. Chicken Breasts: Low in fat and calories, high in protein. Lamb and Mutton: Grass-fed meat with omega-3 fatty acids.
Nuts and Seeds: Almonds: Packed with vitamin E, antioxidants, magnesium, and fiber.
Make it a habit to eat a variety of these foods, including vegetables, whole grains, and plant-based protein sources. Real food that is closer to nature is a great choice for achieving optimal weight
loss and fitness.
How Does Weight Loss and Fitness Combine with Exercise to Lose Weight Fast?
Truth Behind the Science
Physical activity increases our total energy expenditure, which can help us stay in energy balance or even lose weight, as long as we don't eat more to compensate for the extra calories we burn.
Physical activity decreases fat around the waist and total body fat. These are factors that slow the development of abdominal obesity.
Body size, weight loss and fitness can be linked to mood and anxiety disorders, depression and anxiety.
Society's beliefs about people with a larger body size lead to negative feelings about oneself. These experiences can lead to negative feeling about oneself. These experiences can lower self-esteem as well as contribute to other mental health symptoms. Stress can contribute to weight gain and increased body fat and chronic high levels of the stress hormone cortisol can contribute to the development of fat in the belly area.
Obesity, Weight Loss and Fitness, and Exercises to Lose Weight Quickly
The Role of Exercise in Obesity
Obesity is the word used for those at a greater risk of developing weight-related health problems. Also, obesity tends to run in families. The genes you inherit from your parents can affect the amount of body fat you store. Genes may also affect where that fat is distributed.
We are realizing that obesity is a complex disease that is caused by an excessive amount of body fat, and it isn't only a cosmetic concern. Science has proven that obesity is a serious medical problem that increases a person's risk of developing various metabolic disease, mortality rate, and other debilitating physical and mental conditions. Keep reading to learn more about the science behind weight loss and fitness.
It can also affect body image, confidence, mood, energy level, breathing, healthy sleep, and joints.
It's Never Too Late to Start Exercising to Achieve Weight Loss and Fitness
Achieve Your Weight Loss and Fitness Goals
*Just Start Moving!
You don't have to run miles a day. Just doing moderate exercises to achieve weight loss and fitness, and you are less likely to die from all kinds of health problems. But if you are obese and sedentary, you are at risk.
More than a quarter of the world's adult population (1.5 billion adults) are insufficiently active. Worldwide, around 1 in 4 men do not do enough physical activity to stay healthy.
Lives are becoming increasingly sedentary.
So, take action. You can achieve extraordinary success. Just do it!
Sedentary Lifestyles and Health Outcomes...
or Weight Loss and Fitness to Live Longer
"Our growing softness, our increasing lack of physical fitness, is a menace to our security."
-John F. Kennedy
Ripple Effects of Inactivity vs. Weight Loss and Fitness
Physical inactivity is the cause of negative impacts on health systems, the environment, economic development, community well-being and quality of life.
Society's beliefs about people with a larger body size lead to negative feelings about oneself. These experiences can lead to negative feeling about oneself. These experiences can lower self-esteem as well as contribute to other mental health symptoms. Stress can contribute to weight gain and increased body fat and chronic high levels of the stress hormone cortisol can contribute to the development of fat in the belly area.
Physical Activity and Significant Life-Long Benefits
Physical activity has significant health benefits for hearts, bodies and minds.
Physical activity reduces symptoms of depression and anxiety.
Physical activity enhances thinking, learning, and judgement skills.
As previously stated, physical activity contributes to preventing and managing noncommunicable disease such as cardiovascular disease, cancer and diabetes.
Lifestyles, Smart Choices and Daily Routines Matter
Most of these health risks men and women face are largely preventable. Making healthy lifestyle choices, such as eating a healthy diet of plants, whole grains, nuts and seeds, as well as meat (ideally, from animals that ate plants) and minimizing processed foods, including sugars and flours, and including physical activity in your daily routine matters.
Analyze your personal lifestyle. The lifestyles we lead influences how healthy we are for the short and the long term.
What are Some Major Health Risks Associated with Being Overweight?
Stroke
Arthritis
Infertility
Heart disease
Type 2 diabetes
High cholesterol
Fatty liver disease
Gallbladder disease
High blood pressure
Chronic lower back pain
Osteoarthritis, particularly of the knees
Sleep apnea and other breathing problems
Certain cancers (breast, colon, and endometrial
But Wait
Here's the GOOD News!
The Health Risks are Largely Preventable
Behavior Change Leads to Weight Loss and Fitness and Better Quality of Life!
Check This Out:
>Increase your sex drive
>Improve your mood
>Enhance sleep-quality
>Boost energy levels
>Reduce your risk of chronic fatigue syndrome
>Help your body-image, lift confidence, raise self-image and personal success
Follow These 5 Tips to Curb Major Health Risks:
Regular exercise
Healthy diet
Not smoking
Stress reduction
Alcohol consumption in the moderate range of no more than two drinks a day
About You and Your Health Care Professional
Talking to your health care professional about weight loss and fitness, and exercises to lose weight fast, can be a first step in addressing being overweight.
They can offer treatment and support to help you lose the weight.
Science proves that even a 5% weight loss and you can really see and feel the difference!
Regular checkups and screening test can spot disease early, when it is easiest to treat.
On average, men have a life expectancy of 79 years as compared to 84 years for women.
Men also suffer more illness than their female counterparts.
Are Feeling Empowered?
Exercises to Lose Weight Fast
Exercise plays a vytal role (yes, Vytal) in helping men and women live healthier, happier and longer lives. Researchers have proven that maintaining a healthy diet, in combination with ongoing self-monitoring, plenty of self-acceptance, and a high level of physical activity are all associated with keeping the pounds off.
"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom." - Jack La Lanne
Running and Other Top Weight Loss and Fitness Exercises to
Lose the Weight and Fast
Besides dieting, exercising is one of the most common strategies we use to shed extra pounds. It burns calories, and this play a key role in weight loss.
Adopting healthy habits like implementing the following exercises so you can lose weight and keep it off can also improve mood, build stronger bones, and reduce risks leading to many chronic diseases.
Drum Role Please
Twelve of the Best Exercises to Shed Pounds in Less Time are:
Walking - great exercise for beginners
Jogging - 4 to 6 mph
Cycling - improves weight loss and fitness - burns around 250 calories/30 minutes at a moderate pace
Weight training - burns about 110 calories/30 minutes of weight training (and it is helpful to mix it up)
Interval training - High intensity interval training (HITT) or short bursts of intense exercise with recovery periods burns about 30% more calories per minute
Swimming - 510 calories/60 minutes
Yoga - is not commonly considered a weight loss exercise; but yoga burns a fair number of calories and can promote weight loss and fitness.
Basketball - vigorously for 30 minutes - burns 200 calories
Dancing - 1 hour long dance routine - burns 330 calories, affects weight loss and fitness & builds muscle strength
Stretching - great for weight loss and fitness and helps relax muscles and joint pains - burns 90 calories in 30 minutes
Hiking - either outside or using an elevated treadmill burns 185 calories/30 minutes
Yard Word or Gardening - 165 calories/30 minutes
Conclusion:
You Gotta Love Yourself
Think about the physical activities that you used to enjoy and love!
Stop avoiding public places or encountering discrimination from others as this can quickly
destroy your self-image.
Stop the negative self-talk, the social isolation, shame and guilt and get moving.
Loving yourself starts with making the behavior and lifestyle changes that will serve you.
Move ahead in your "life-journey" to reach your health goals, success, achievement and greater purpose.
Be consistent and vigilant because this is YOUR life: make it count!
Always remember the healthy habits that will change your life for the better however, if you need professional help to reach your goals, seek help from experts to set realistic goals and make your personal action plan for your "living-lean-future.
As Always,
All the Best,
~Coach Cammi
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