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Fitness goals

Can we lose weight with diet only?

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There are some people that hate exercise and it doesn´t matter which activity I tell them to do they do it once and never again and the excuses of why they can´t do exercises are infinite like it´s so hard, they´re out of shape, they sweat and they hate to sweat, they don´t have time, etc.

Even when losing weight following only a diet and not doing exercise is not the best weight to do it is possible.

Lets be clear about what weight loss means, in general weight loss means losing fat, losing water and losing muscle. This is what happens when you don´t do exercise and only follow a very strict calorie diet. If you do this you´ll end up being skinny and the worst part of this is that losing muscle mass have negative effects long term so focusing on improving body composition is key or at least maintain the amount of muscle you have.

It´s so hard to maintain muscle if you´re not exercising and you´ll get to a point where your body will start burning muscle mass when you are on calorie deficit because there´s no reason for your body to keep that muscle, you are not using it. When you lose muscle your metabolism slows.

Reducing fat and increasing or maintaining muscle mass is the way to go and your goals must be targeted to this. If you don´t want to exercise and you only want to follow a diet to lose weight which I don´t recommend you´ll need to consider two things, calorie intake and insulin.

You´ll need to reduce calories to be able to create a deficit to force your body to use stored fat for energy, this deficit will need to be higher than if you were doing some exercise. Reducing calories will get you to a point where you can´t lower calories more which makes it almost impossible to lose more fat.

Insulin can make fat loss easier or block it, if you are insulin resistant you´ll need to improve insulin sensitivity by lowering carbohydrates or following some type of intermittent fasting. If insulin is high your body won´t burn fat efficiently and insulin get triggered with carbohydrates , intermittent fasting helps lower insulin when you are in a fasted state.

If you only follow a diet and don´t exercise you´ll end up being skinny causing more problems long term, once you stop the diet you´ll gain the weight back and you´ll gain even more weight thanks to the slow on metabolism. Now you have less muscle and your body needs lower calories to maintain your physique.

If you hate to workout and only focus on a diet, you´ll need to be very strict lowering calories a bit more than if you were working out and you´ll need to eliminate all sweets, junk, processed and fast food and you´ll also need to eliminate or at least reduce complex carbohydrates like oats, rice, potatoes, you may even need to avoid fruit and you need to stick with meats, fish, eggs, a lot of vegetables and healthy fats like olive oil, avocado, nuts and seeds.

Going to this extreme is not necessary and it´s obviously not healthy, if you are one of this people you need to continue trying different type of exercises until you find one that you like and enjoy, you can try yoga, boxing, circuit training or you can combine them. You don´t need to do the same type of exercise every day or every week, you can change it every day, every week or every month.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why we need to reduce sugar and carbohydrates

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I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.

We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.

It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 2 – 3 grams per pound of body weight (use this numbers as a guide) how much you train and the type of train along with your daily activities play an important role on your total grams but if you take this numbers just to give you an idea, it´s recommended around 30 to 40 grams of sugar per day and the average consumption is around 80 per day.

Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.

The food industry took advantage  with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.

As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).

Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates  like oatmeal, potatoes, rice, corn torillas or pasta there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.

How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Breathing to improve sleep

19 Breathing to improve sleep
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High levels of stress are one of the most common causes of sleep problems, if we are stressed our body can´t relax and stay calm so it´s harder to fall asleep, if our mind is thinking in all the negative stuff of the day and we´re worried for something we will wake up constantly during the night.

Breathing is an amazing tool that help us get asleep faster and improve all aspects of our sleep patterns. Have you ever think of how you feel and what´s happening in your body and mind when you can´t fall asleep? In most cases we are stressed, our body and muscle are in tension and our mind is buzzing around.

The way we can fall asleep and get good quality sleep for longer periods is by calming our mind and relaxing our muscles and entire body, once our mind is calm and our entire body is relax we can fall asleep quickly.

Many people use breathing techniques to help them sleep and many of them prefer to do any of the exercises sitting in a chair or the floor, I prefer to do them lying in the bed just ready to sleep. If the goal with this breathing techniques is to fall asleep and not meditate then you can do them lying in your bed, if the goal is to meditate it´s better to sit in a chair or the floor otherwise you will fall asleep.

When we are stressed our body is alert and this sends the signal to our brain that it´s not time to relax and rest this is why we can´t fall asleep, with breathing techniques we slow our breathing and what this those is that as our breathe slows it sends the message to the brain that it´s time to calm down and our entire body starts to slow down and relax.

The best way to do this so that it actually works is to focus on breathing and keep your mind also focus on your breathe, for this you can use the 4 – 7 – 8 breathing technique by Dr. Andrew Weil or if you know other technique that uses counting while breathing go for it. Here you inhale for a count of 4, hold your breath for a count of 7 and exhale for a count of 8 and repeat this 3 times.

The special point about this is that you need to be focus and aware of what you are doing so that you don´t lose the count this way the mind is engaged and you start feeling your breathe going slower and your whole body relaxing.

This tool needs to be done daily if you want to get the benefits, if you do this one day and you want it to work perfectly, it won´t you need time and you need to make it a habit specially if you have sleep disorders. As always when you start anything new you´ll feel wear doing this exercises and your mind will start wandering in all that thoughts you want to avoid, when you catch your mind wandering just bring it back to the breathing exercise, do not blame yourself or feel bad, remember that is something new for you.

Breathing techniques are also a great tool to use before meditation and visualization, for any meditation or visualization technique to work efficiently your mind needs to be calm, focus on breathing deeply and sense how your body relax.

There are so many different breathing techniques, some more advance than others but is important that you take one step at a time and start with something simple, once you develop it as a habit you can try more advanced techniques that go according to what you want to achieve.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Fitness goals

Fat loss is a life changing choice

18 Weight loss is life changing
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There are so many fitness and weight loss programs, there´s a lot of information out there and a lot of fitness experts or gurus or influencers giving their advice but the problem with obesity, overweight and related diseases is still there.

We have access to everything we need to know, all the information is out there, but you need to do the research and figure out what´s the truth, which are myths and lies. There are so many guys and girls putting a lot of myths and lies to sell their stuff so don´t believe what you read or hear, if something gets your attention research more in depth to find out if it is true. With all this you end confused and overwhelmed and once you find the truth most people still don´t get results or it´s hard for them to maintain them.

There´s a big gap in fitness that most experts do not talk about, many of us know what to do and still don´t do it, we have the right information but for some reason we don´t feel like doing what we need to do. The reason for this is the mindset and habits.

This is the gap between setting goals, having the right plan and achieving your goals, it all lies in your mindset and habits. To achieve your weight loss and sustain it you need to realize that it´s a lifestyle change, you need to develop new healthy habits by changing behaviors and making the right choices, this is where your minds makes it harder for you.

To make it a lifestyle you need to develop healthy habits that are sustainable, that are simple for you to make them part of your day and that gives you the opportunity to enjoy life, this is the goal of the tools and strategies I share with you. The tools I share make your life easier and makes it simple for you to lose weight, get in shape and sustain the results in an enjoyable way without counting calories, points or eliminating food groups.

Those tools are the habits you need to develop but you need to make different choices every day, when you make different choices your mind gets uncomfortable, you are out of your comfort zone, you are doing things different so your mind will make everything it can to get you back to your old habits, this is why it is so hard to lose weight and the guys who are able to lose some weight in program if they don´t develop the habits they need to sustain it they gain all the weight back in the next months or years.

It is hard to change your mindset and thoughts, to break those old behaviors and habits and develop new ones, habits are actions you do over and over and over that they become part of your life and after too much repetition you do them unconsciously. The way to change habits or develop new ones is by repetition and the first weeks and months you need to make those habits consciously over and over and over, you need to make the right choice every single day even if your mind tells you it´s to earlier, start tomorrow, you don´t have time, you are too tired.

Developing good habits that will make your weight loss journey more simple and that make it almost effortless for you to maintain is a lifestyle change that will impact all your life in all other areas, you´ll start seeing the changes in the firsts weeks and months, the way you feel, how your body change, you have more energy and your self confidence increase and many more benefits and amazing changes that will help you live a better life.

Those new habits need to be based on the 5 principles of fitness, they all work together to give you the best results possible, if you only work on 1 or 2 you are making things harder on yourself, just by making one simple change in your day for each of the principles the results and changes in your life are huge.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Sleep

What we need to know about sleep disorders

18 Sleep disorders
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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When you have trouble to fall asleep or you wake up frequently during the night and when you wake up you don´t feel rested you feel like you didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while you are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and you may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during your sleep time is key to help you get as much sleep as you can.

5.- Restless legs syndrome.- If you feel the urge to move your legs at night while you are sleeping you may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How marketing and companies impact our results

17 How marketing companies affect your results
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Many people buy products just because they saw the commercial on the tv or the ad on social media without taking some time first to see if the product is really healthy or not. The food industry is huge and selling is the priority. Many of the physical and mental health issues we´re dealing with nowadays are caused by our lifestyles, our diet is based on highly processed foods which are loaded with sugars, unhealthy fats and chemicals.

Most of the decisions we make are based on marketing campaigns or what some friend or family told us about a certain product.

Companies need to sell their products so they take every new trend and create an amazing marketing campaign around it to sell, they sell to our emotions, they tell us what we want to hear and in some cases it may not be true.

But the fast pace of the times we´re living also have a huge impact on our decisions, most of us by processed food for convenience, it´s a lot easier to take some packaged food for snacks or meals than to cook meals and carry them with you.

If your health is great or at least good you will still be getting great results even if you eat a lot of processed foods but for people with insulin resistant, or people who consider food as their first option every time their feeling down or depressed as a way to feel good then processed food is a big problem.

If you see or hear any commercial from any fast food restaurant or any new processed food and you need to go out there and buy it, or you just go out to find food and you buy the first thing you find then companies affect you more then you can realize, all this companies and marketing are controlling your life, your decisions and your health. You can start any fitness program but those results won´t last and it´s not because you´re not stronger enough or because you are not capable, it´s because of your habits and behaviors.

All processed food triggers some reaction in your brain that makes you feel good and give you some kind of pleasure, this is why you turn to food whenever you feel down and also the chemicals in food make you addicted to them so it´s hard to eat just one.

If you are obese and overweight and you´re blaming yourself, let me tell you that it´s not your fault, it may be thanks to the way we grew up, the habits and behaviors from our society but the culprits are the food companies and their marketing campaigns. Most processed products that companies create are full of refined sugar, trans fats and chemicals that trigger some responses in your brain that make you feel good and that make you addicted to them so that you continue buying and consuming and they keep getting richer. All marketing campaigns created by big companies to sell their products are targeted to our emotions and subconscious mind so that you try their new product and you continue buying it.

You need to stop blaming yourself and know that the choice to stay the same or change your body and your life for better is yours. The solution is in your hands and you are the only one who can decide and take control of your life and your health.

Do not believe what big companies say to sell their products, take the time to check them for yourself, by reading labels you´ll realize that you´ve been fooled into believing that those products are healthy when they actually aren´t and you´ll be able to make better choices based on the information that you now know.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training: Recovery

17 Recovery
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Recovery and over training are highly misunderstood, many people don´t really understand the importance of recovery and how it affects their results for their goals whether it is muscle gain or fat loss.

Every time you train you put stress on the muscles you´re working, you are stimulating the muscles as a reason for them to grow, you are supposed to train every day with high intensity and then you need to give time to that muscle to recover. I cannot tell you exactly how much time your muscles need to recover, the time varies depending on the muscle you are working, the amount of volume, the rep ranges you are working in, the frequency but generally speaking it takes around 24 to 48 hours for your muscle to recover this is when you are lifting on the 10 – 15 reps, when you are lifting heavier on the 3 – 8 reps your central nervous system and local nerves get fatigue and it takes around 3 to 4 days even 5 days for the central nervous system and nerves to recover.

Central nervous system fatigues quickly and takes more time to recover than your muscles, if you do a high frequency training program lifting heavy weights meaning that you are hitting each muscle group twice a week, your muscles may be recovered, but your central nervous system hasn´t recover yet and it will lead to over training.

Many people when they stop seeing results and when they stop gaining muscle they want to increase volume or frequency or both and stimulate even more the muscle to gain more mass, this is not the solution, for some of this people instead of increasing volume or frequency lowering it may be the solution, they´re putting too much stress on the muscles and they’re not giving enough time to recover.

On the other hand there are a lot of people who stop seeing results and want to increase volume or frequency when this is not the reason why they plateau and it´s not recovery neither, it´s lack of intensity, sometimes you just need small volume but high intensity, intensity is what´s going to give results.

Many people in the gym let their ego get in the way and they just talk about how intense they´re working out when in reality they´re not working as intense as they could. When you´re not progressing and you´re not getting results it all comes down to lack of recovery or lack of intensity.

If you are already doing a lot of volume for each muscle and you are not gaining muscle and you are sure your intensity is high maybe your working a lot and your muscles are not recovering, lowering the volume for a couple of weeks or months and seeing how your body responds can be effective.

Also making sure that your protein intake is enough for your body and muscles to recover, this does not means that you need to eat a lot of food and a lot of protein, just make sure you´re giving your body enough nutrients.

When you are working out you are breaking muscle tissue, the moment you finish your workout your body starts to recover, there are 2 key factors that you need to consider which are nutrition and sleep. You need to make sure that you are giving your body the nutrients it needs to recover and right after you´re done training is highly important that you eat a meal with carbohydrates and protein, the amount of each macro will vary depending of the goal you are following it may be low carbohydrate, moderate protein and healthy fats if you are on keto.

You also need water, it is important that you stay hydrated, I recommend you drink water before and after your workout specially if you sweat a lot.

You also need to have at least 6 hours of good, quality sleep every night to help your body recover, I´m considering that your goal is to get in shape and sustain or get lean and being able to stay lean and that you have a very busy life with school, your job and social life but you need to make some time to work out 1 hour each day and sleep 6 hours. If you do this and follow a nutrition program based on real, fresh food your body will be able to recover so that you can follow your workout program without any excuses.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Fat loss mistakes

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Avoiding some common mistakes will make your fat loss easier and faster. The times we´re living now where we have so much information at our hands we get confused on what´s right and what´s wrong, there are many experts with big promises and it´s hard to decide whom to trust, it´s normal to make mistakes, but knowing what you are doing wrong is not always that simple.

The first and biggest mistake is trying to lose weight fast, it´s not healthy and will lead to  negative long term damage. Following traditional low calorie diets is a big mistake, the industry and fitness expert took advantage of people wanting to lose weight fast making big promises that will deliver amazing results in short time without making health a priority.

Another mistake people make is focusing only on calories and not paying attention to macro nutrients. For many people it all comes down to calories, eat less-move more to less weight and eat more to gain muscle. Getting lean is more complex than just calories. Macros nutrient ratios is an important factor to consider for your health and for achieving a fitness goal, not all calories are equal, knowing how to set macro nutrient ratios for your goal and your health in many cases is more important than focusing on calories.

Losing weight without considering body composition, people that is not so familiar with training, nutrition and fitness in general won´t consider relevant body composition, the amount of fat and muscle they have which make a big difference at how your body looks and how healthy you are. This is a common mistake I see, people want to lose weight and don´t consider fat and muscle, they just want to see the number on the scale going down.

It´s so important to set any fitness goal as improving your body composition meaning reducing body fat and increasing muscle mass, this does not means you need to gain a ton of muscle and look like bodybuilders. For beginners when they start working out and doing resistant and cardio training with the right diet they can lose fat and gain muscle at the same time, if they´re only using the scale to measure their progress they lose motivation because they may not lose any pound but they´re not considering how their body composition changed.

Improving body composition and losing fat can get very complex, hormones play an important role on whether you lose fat or you hit a plateau if you only consider calories you are not paying attention at your hormones and this can stop your progress, if insulin and cortisol are high it´s harder to burn fat, if growth hormone is low your body can´t build or maintain muscle, if leptin and ghrelin are out of balance you´ll over eat and those extra calories can come from unhealthy food thanks to the increase on cravings for simple carbohydrates.

When trying to lose weight, you must consider it as a lifestyle change, slow and steady always wins. You can change your body and your life completely in 6 months to a year, 6 months is a small period of time to change your body and to live healthier.

Stop trying to lose weight fast, and stop following low calorie diets that fail on long-term. Focus on making changes to your lifestyle, start creating good habits that will lead to the physique you want, living healthy and happy.

Following a healthy nutrition program based on fresh foods, doing resistance training to maintain and build muscle and adding some cardio to help you lose fat faster, getting enough good quality sleep every night, lowering stress with breathing techniques and getting the right mindset through meditation is what´s going to make it possible for you to get in your best shape and sustain.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training: Variation

16 Variation
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If you want to know the most important factor to achieve any goal you want and to make consistent results it´s variation.

There´s not a perfect workout or a program you can follow for months and months, your body adapts to everything you need to keep changing things and challenging yourself for your body to respond.

The time you´ve been training determines how long can you stay with the same routine, if you are starting your focus most be learning the exercises and movements until you feel comfortable increasing weight, the more trained you are the more you need to change and vary your workouts, someone who has been training for 15 years or more may need to change every week.

To add variation to your workouts you can use the training variables we´ve been talking about which are volume, frequency, intensity, rep ranges, progressive overload and the exercises. This all are options you can play with on your workouts to keep your body guessing.

You can also use some advance techniques like supersets, giant sets, circuit training which we are going to talk about in future posts. This technique are great to help you add variation and you can combine both the training variables with some advance technique according to your goals.

How you add variation to your program depends on many factors, where are you training, how much time per day you have to exercise, how many days a week can you workout, the equipment you have.

There are some fitness experts and people on the industry that don´t consider variation to be necessary and they stick with the same program for months or years, this is what I think. If you want to look different, if you want to get different results you need to add variation, staying with the same goal for months or years don´t motivate you enough to exercise. You can follow the same program for 6 or 8 months and get results if you are progressing, progressive overload will give you results as long as you continue challenging your body.

Variation is necessary not only to get consistent results also to add variety, avoid adaptation and keep your workouts interesting and fun.

The easiest way to add variation to your program is to change reps ranges, if you are a beginner lifting on the 12 – 15 reps until you feel comfortable with the exercises and from there keep increasing weight until you hit the 5 – 8 reps. If you are more advanced I recommend lifting in the 5 – 8 reps to build dense hard muscle for 4 to 6 weeks or even 8 weeks and then work in the 10 – 12 reps to use more isolation exercises and hit weaker muscles.

You can focus on power for some weeks working on the 1 – 4 reps, you can even lift lighter weight for higher reps like choosing to exercise per muscle group and do 50 reps you´ll be working on endurance and it can also help you build muscle.

If your goal is to gain muscle as fast as possible you add variation playing with the volume and frequency of your workouts, increase the volume of your workout for 6 weeks and the next 6 weeks divide that volume into to add frequency.

Progressive overload is a most you need to progress at every workout, lift more weight, do one more rep or one more set. This journey never ends it´s all about changing you goals and being better than you where yesterday.

The best strategy you can use is to use some advance techniques like supersets when your goal is fat loss, work on the 5 rep range for bodyweight and compound movements and 12 reps for isolation exercises you can add HIIT to lose fat faster and for muscle gains stick with straight sets, work on 6 – 8 reps.

Another great way to add variation is to change exercises, you can stick for 4 weeks with compound movements and then change to bodyweight for another 3 to 4 weeks. You can also change the equipment you are using, if you´ve been using barbells change to dumbbells.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

What we need to know about sugar

16 Sugar
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Different diets come out and become viral, some guys try them while other critique them claiming they´re unhealthy, but millions of people consume high amounts of sugar per day and it seems to be the least of the matter.

Obesity and overweight is increasing and with that diseases like diabetes are raising too. I believe the cause of this problems is sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, you´ll find it under names like dextrose or sucrose. Other ingredients like high fructose corn syrup is also harmful and is in so many products. The amount of sugar contain in foods is so high and I´m not only talking only about sweets or junk food, even in energetic drinks, cereals or healthy bars.

When you eat foods high in sugar and trans fats you´ll want to continue eating more of them because they are empty calories, there are no nutrients and there´s no way to stop your brain of thinking or sending you signals that you are hungry until you give it the nutrients it needs.

This is what happens when you eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when you consume sugar the glucose in the bloodstream goes up and your insulin goes up to regulate and bring it down, over time you create fatigue in your system and it loses control and the result is low blood sugar, this is the first step to diabetes, many people are on this level and don´t know it, your body sends you signals like cravings sweets, anxiety and depression, remember that everything you eat has an effect on your health and your mood.

The spike on highly processed foods with hidden sugar is creating an obesity epidemic in many countries, around 30% to 40% of kids in some countries are overweight or have obesity and diabetes as they grow older the risk increases, diseases get worse in some cases causing death in some of them. The amounts of sugar consumed per day goes between 25 to 30 teaspoons a day sometimes even 35 teaspoons, that´s a lot considering that our bodies don´t need it.

I believe we can prevent some diseases and lower obesity and overweight by changing our lifestyle and developing healthy habits, just by changing our nutrition the benefits are amazing, it´s not about reducing calories, it´s about what you eat and the impact it has on your body and your health.

As I´ve said before, this high amounts of sugar in our diets with the high amounts of unhealthy fats plus the chemicals or ingredients added to those foods are the cause of many diseases and create a vicious cycle that is so hard to stop.

The goal is to avoid as much as possible all unhealthy food, avoid sweets, junk, processed and fast food and stick with real, natural fresh food, just by doing this the results in how you feel and how your look will be amazing.

There´s no reason why to try to follow a low carbohydrate diet or ketogenic diet or any other more restricting diet if you still eat junk or fast food, once you eliminate or avoid this foods then you can start adjusting your nutrition program to make it better for you.

If you want to live healthier and happier and help all the people around you need to change your nutrition program and eat healthy foods, this is the first step, reducing sugar is a most, sugar is the cause of many diseases now a days, but it´s hard to do it. We´ve been consuming sugar for almost all our life so when you start to eliminate it from your diet your mind will trick you making you think that you need it just when you´re giving up any other addiction.

Even if you´re not following any famous diet like ketogenic or high protein, vegetarian, etc; when you eliminate or avoid as much as possible sweets, junk, processed and fast food from your nutrition you´ll start living healthier, the results will come. There are some healthy carbohydrates you can eat which I´ll explain in other post, but for now, and to keep things simple you just need to know and understand that sugar is bad so you need to eliminate it from your nutrition program for your health and fitness goals, the best way to do it is by avoiding sweets, junk, processed and fast foods.

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Pam