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Motivation

Focus on what you can control

10_ACHIEVING OUR GOALS DEPENDS OF US
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Every single day we go through so many different situations, some of them good and some bad, we do have control over some of them so we can change the outcome by taking action and doing something different and we don´t have control over others, but we can still make that situation worse or maintain it as it is by the way we respond.

There are some situations that we can control, for most of us this situations we do have control over are small but crucial they can make a huge difference on our days and life, some examples are exercise, diet, quality of sleep, our emotions, what we read and listen to, who we spend time with, what we do on our spare time, our values, how hard we work, our perspective in any situation. These small things can change our life completely once we realize we have control over them and start taking that control back.

We have control over what we eat, if we decide to eat healthy foods we can start doing it now, we don´t need external sources to make that happen, when we go to the gym we are in control of our workout and how hard we exercise, we can have total control of the quality of our sleep we only need to develop a sleep routine to make sure the amount of sleep we get is the best possible. We have control over what we read and listen to, we can read news and spend a lot of time on social media or we can read a book and listen to podcasts, we can spend time with people we love and care about and want to see us succeed or we can spend time with people who don´t support us.

For most of us in most cases it´s really hard to make sure that any situation or project is going to end the way we want, we can do our best and think about all the outcomes positive and negative to be prepared but there´s always something outside of our control, the bigger the project or situation the possibilities of something going wrong increases and there are more things outside of our control.

In the situations where everything is outside of our control, there´s still something we do have control over, how we respond. If we are stuck in traffic, if our flight was delayed, if the package was delayed, if it´s raining, etc; this are situations outside of our control it doesn´t matter if we shout or scream to the flight attendant or to the girl or guy next to us, it doesn´t matter how much we pray, the situation won´t change and all those negative reactions will only make the situation worse. What we can do here is respond in the best way possible, we do not have control over the situation and everything that´s happening, but we do have control over our emotions and the way we respond.

Do not let something outside of you, something external whether it´s a person or situation control your thoughts, emotions and actions. When we let someone or something outside control us we are only reacting and in most cases this reactions only make the situation worse.

Being able to control how we respond on situations outside of our control is hard, in a way we know there´s nothing we can do to improve the situation, we know that yelling to someone will not make the flight leave on time, we know that we can pray and hope for the rain to stop but it won´t stop the rain, but still most of us can´t control our emotions at those moments.

The first step is to identify each situation, knowing which ones are outside of your control and which ones are within your control, when you know which situations are within your control think about what you need to do and take action, for the situations outside of your control you can still control how you respond so in this case what you need to do is stop, take a step back to calm and relax. We all know that in some situations it´s better to do nothing, to just sit there and wait until that situation is over in a calm way but most of us are not able to do this so by taking a step back and taking the time to consciously calm yourself you are able to let that situation end without making it worse.

Whether we have control over the situations or not there´s always something we can do, if we have control then we need to take action, if we don´t have control we can still control our emotions and respond in a way that can keep that situation neutral instead of reacting and making the situation worse.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Is it more important to achieve a goal or the journey?

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The short answer is, we can´t deny that they´re both important but the journey is key.

How many of us want to lose weight for any reason, it may be to improve our health or because of insecurities. Some of us may have health problems and in some cases losing weight is necessary otherwise those health problems will keep getting worse. For others the reason why we want to lose weight is because we don´t like the way we look and feel, we feel terrible about ourselves, we don´t have confidence, we´re not living the life we want to live so we want to improve.

There´s a reason why the journey to any goal is hard, in the case of weight loss, we´ve been following unhealthy habits that lead us to where we are now and the moment we start making changes it´s uncomfortable, we go through mental and emotional stuff and we also go through physical pain, a good pain that gives our body the stimuli to change and this is hard. That journey is key to develop the habits we need to maintain our results and keep improving but also plays a huge role on training our mind. If you are strong enough mentally then you´ll get through whatever challenge appears on the journey until you reach your goal.

Weight loss is actually simple, I know you´ve heard time and time again that famous advice “eat less – move more” and yes you do need to eat less and move more but people won´t tell you the other part of the advice. How can you eat less and move more when you feel tired and hungry all the time? That advice is only based on calories which won´t fix the root problem, the root problem is on your hormones so when you fix your hormones first then weight loss is really simple and easy.

You achieved your goal and now what? This is the reason why your weight loss journey is probably more important than reaching your goal. The journey is key to make sure you develop the habits you need to keep the weight off and keep progressing. If you have weight to lose this means that you´ve followed unhealthy habits for years so it will take time to lose that weight and if you want to keep it off then you need to develop healthy habits that lead to a healthy lifestyle. Those habits include exercising every day, getting high quality sleep every night, following a strategy to lower your levels of stress and a healthy diet. Through your journey you work on tools that help you improve your sleep, lower stress, finding ways to exercise every day and eating healthy. When you reach your weight loss goals most of the changes and the actions you took to achieve your goal are now habits and routines. Those new habits and routines are now part of your life and as you keep doing them you´ll find it really simple, easy and enjoyable to keep the weight off.

The journey also helps to develop a strong mindset, as we mentioned before for any goal you want to achieve there are some changes you need to make, there´s some action you need to take and those actions will take you out of your comfort zone making the journey way more challenging, as you keep moving forward you´re getting stronger mentally so when you reach your goal you feel more confident not only because you look way better physically but because you know you went through so many challenges and you overcame every single one of them.

Every time you achieve your goal you´ll see that there´s always something you want to improve. Once you reach your goal you may look in the mirror and find something you don´t like about your body, about yourself, something you want to improve always searching for perfection. This is normal to a certain point, most of us will never be completely satisfied with our body so we set another goal to improve that muscle group or to lose a little more fat, to get bigger, etc. but if you´re not aware and if you focus a lot on being perfect this will create more damage. None of us are perfect so the goal is to be the best we can be and be comfortable with our achievements if we know we give our all.

As human beings we are goal achievers, if we don´t set goals and we´re not motivated then life gets boring, when we set goals we direct our mind and concentration to one single target, and the journey is what makes us grow physically and mentally.

Start now setting a goal you want to achieve, it doesn´t need to be around fitness and health you can set goals for all areas of your life, do you want to lose weight? Or gain lean muscle mass? Do you want to write a book? What a about that project you´ve been postponing?

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

How to develop the right mindset for weight loss

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Weight loss is simple, but not easy. You need to eat healthy foods, exercise, get enough high quality sleep, keep stress low and also develop the right mindset to help you do all the other four.

Weight loss is more about mindset than any other thing, your body can achieve what your mind is set to do. Your mind is what keeps you going and pushing hard when your body tells you to stop, your mind will keep you making the right choices even when hunger and cravings  appear.

Weight loss is hard because you do have to eat and exercise more, to make this a little easier you need to eat the right foods to improve your hormones and metabolism so you don´t feel hungry and tired all the time but there´ll be times when you feel hungry, when you would love to eat a little more and the right mindset is what´s going to stop you from eating more, that right mindset is what´s going to get you up and exercise even if you don´t feel like working out, it will make you take some time to meditate and relax so you can keep stress low.

In short, developing the right mindset will keep you on track through all your weight loss journey, until you reach your goal and develop the habits you need to maintain those results effortless. For this to happen you need to train your mind the same way you train your muscles, it won´t be easy but it´s worthy. Once you´ve develop the right mindset you´ll be able to achieve any goal you set for all areas of your life.

The first step is accepting that starting a weight loss journey is going to be tough, there are so many things you need to change, the more bad habits you have right now the harder it will be so accepting that some days will be harder than others and knowing that you can still push yourself and make good choices if you´re following the right strategy will lower some anxiety and stress.

The reason why most people are not able to lose weight and keep it off is because they focus on calories and points, they follow the “eat less -move more” advice and they don´t consider hormones and metabolism which are the ones keeping you tired and hungry all the time. If you follow the strategies I share with you it will be easier for you to stick to the diet and exercise program because we´re focusing on hormones and metabolism, we´re making sure that you give your body the nutrients it needs, that you feel satisfied and full for longer and that you have energy.

Now, self-talk plays a huge role, what you say to yourself can keep you going or can take you out of track. If you say to yourself that you´re losing weight because you´re fat, obese or overweight; because you don´t like the way you look, because you hate the way you feel and look, because you hate your body that´s the wrong message and the wrong mindset. The reason why you´re starting your weight loss journey is because even when you have some weight to lose and you don´t feel your best now, you know you deserve better and you know you can do better. You love yourself and you want to live your best life possible so you´re making the changes necessary to feel and look great, to have the energy and motivation you need to work towards your dreams.

You eat the right healthy foods to give your body and brain the energy they need to maintain optimal health, to support you fitness goals, to feel and look as best as possible and to make sure that you can maintain focus and hard work on the projects you´re working on in all areas of your life. You exercise whether it´s going to the gym or at home because you want to get stronger and faster, you want to build that amazing physique that is useful outside the gym, that help you perform as best as possible in any daily situation. You get enough high quality sleep to make sure that your body can recover and get ready for the day to come, also to maintain optimal health and make sure that all hormones and systems on your  body work efficiently. You meditate or do some breathing exercise to keep stress low.

You make the decision to lose weight and keep it off because you know you deserve better and you know you are capable of achieving your goal and improving your life.

Let us know by leaving a comment down below and on Twitter what are your thoughts when you´re starting your weight loss journey and during your weight loss journey.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

The unhealthy relationship with food.

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If there´s one thing that has got us into a lot of trouble and has increased diseases is our relationship with food. Whether you want to accept it or not, we all know that the high amounts of highly processed foods we eat are the ones making us gain weight and even when we know they are unhealthy we can´t stop eating them.

Not so long ago it was really hard to find food, some people in certain regions didn´t have access to food so companies started to look for ways to make food accessible to everyone and now we´re surrounded by food, unfortunately the food we´re surrounded by is cheap which makes it accessible but it´s also full of unhealthy oils, sugar and added ingredients to make sure the products last on shelves and since companies need to keep selling those products are also full of extra ingredients that cause addiction to make sure you keep eating them.

Food has become our way to cope with stress, depression, anxiety, boredom, anger and I can´t deny that it makes us feel good instantly but we´re not thinking about the negative impact it has on our health in a short and long term. Some of us think about this negative consequence but we can´t stop eating it. Here are some points or questions you can ask yourself to know if you have an unhealthy relationship with food:

1.- Do you think about food all the time?

2.- Do you eat when you´re feeling sad, stressed, overwhelmed, depressed, bored?

3.- You want to lose weight and you try the latest fad diet? You go through this over and over so you´ve tried more than one of these diets

4.- You start your diet and commit to only eating healthy or clean foods and when you eat an unhealthy food or snack you feel guilty.

5.- You eat based on your emotions and based on hunger?

If you answered yes to this questions or most of them then you have an unhealthy relationship with food, don´t feel guilty or like a failure because you´re not alone and it´s not your fault. The era or times we´re living now are what lead you to that unhealthy relationship but it´s withing your hands to change it. To change your relationship with food there´s one step you can start taking today:

1.- Every time you want to eat something, when cravings come or catch yourself eating stop for a moment and think about why you want to eat or why are you eating. Is it because you´re really hungry? Is it because you´re following a diet where you need to eat every 2 or 3 hours and it´s time to eat regardless of whether you´re hungry or not? Is it because you´re bored or stressed? Is it because you had a fight with a friend or family member? Because you´re stressed? Write in a piece of paper the reason why you´re eating, write everything you´re feeling in that moment.

2.- When you find yourself looking for something to eat stop and wait some couple of minutes, drink water, go for a walk and see if the cravings disappear.

This 2 steps may seen so simple but they are hard to put into practice, some of us are not aware at how many times we eat during the day this includes meals, desserts, snacks and in some of them we´re not even hungry. Being aware of when you´re eating and why is the first step to change that unhealthy relationship, then when you find yourself eating or looking for something to eat is better to drink water or tea o go for a walk to give some time and see if it´s really hunger or not, if it disappears you´re not hungry.

You also need to realize that yes you do need to eat healthy food most of the time but this doesn´t mean that you need to follow strict diets 100% of the time, it´s about making healthy choices most of the time but having the freedom to eat your favorite meal, dessert or snack and really enjoy it without feeling guilty or ashamed, without blaming yourself for lacking will power or being so weak. Focus on healthy foods and know that you have the freedom to enjoy those foods you love when you´re with friends or family or even when you´re on you´re own every now and then.

Let us know by leaving a comment down below and on Twitter if you have an unhealthy relationship with food and what action you´re taking to improve it.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

There´s not a quick fix for weight loss

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Weight loss is a huge problem nowadays and it keeps increasing, there are so many weight loss programs, fitness experts and gurus and still we can´t win the battle so it´s clear we´re doing something wrong and wanting fast results, quick fixes and magic pills is one of the reasons why we´re not getting results.

We´re living in an era of instant gratification, we can get almost anything we want instantly or in just a couple of days and if we add to this that technology has made a lot more sedentary and processed foods made us addicted to it and since we don´t know how to cope with the stress of life we go for more unhealthy food we are in an unhealthy vicious cycle that is so hard to stop.

We want results now, we want to feel good now without considering the effects long term. Making choices based on instant gratification means that you want to feel good now and it doesn´t matter if that decision has a negative impact on the future. Processed food is one example, it makes you feel good now but the negative impact it has on your weight and health is worse than feeling good now just a couple of minutes.

We also need to accept that we are lazy, we don´t want to work hard neither put some time or effort to any activity if it makes us feel tired, or involves some kind of pain now that will lead to a better future. We avoid anything that involves hard work and effort and the fitness industry has takes advantage of this creating weight loss programs to help you lose as much weight as possible without considering your health and the negative impact those programs create long term and they´ve also designed a lot of different pills and powders claiming to be the best supplements for weight loss. Many of those weight loss supplements are sold by telling you that you just take those magic powders or pills once or twice a day and you can keep eating your favorite meals, snacks and desserts, you don´t need to do that much exercise and you´ll lose weight, maintain muscle and get that lean physique you´re looking for. Many people buy this supplements believing all those lies, yes, they may get some results for a period of time then they´ll get to a point where they stop losing weight and to make it worse if you´re not aware of the ingredients they can cause more harm and damage to your body.

Weight loss is simple, but not easy. Even when you can and will get results with any commercial weight loss program or supplement you´ll get to a point where you stop losing weight, you´ll get discourage and stop following the program and you´ll start gaining the weight back. This weight gain is in part because of the damage those weight loss programs and supplements did to your body and health.

The only way to lose weight and keep it off is by following a diet and exercise program that works for you, a diet and exercise program that you can stick to for the rest of your life, it´s about developing the right habits around the 5 principles of fitness and considering what you like, enjoy and love. You do need to be disciplined and take some time for yourself every day, you need to exercise, meditate, sleep and eat healthy foods.

It took time to get to where you are now and it will take some time to get to your desired weight, your weight is the result of your health if your hormones and metabolism are not working properly you start gaining weight this means that if you are obese or overweight your hormones and metabolism are not working as they´re supposed to you may have unhealthy habits that include being sedentary, eating unhealthy highly processed foods, not getting enough sleep and high levels of stress. All this created damage to your body including your hormones and metabolism, this is why you feel tired and hungry all the time too. This was not created in just one week or a couple of months, is the result of years of unhealthy habits so it will take some time to achieve your goal, do not try to make it faster by looking for quick fixes that will do more damage to your body. Be patient, follow the right strategies and remember that while you´re losing weight, the time it will take you to get to your desired weight is highly important because during that time you´re developing the right habits that will make your weight loss sustainable.

The best way to do it is by focusing on improving your health, following strategies that help you improve your hormones and metabolism so that they start to function properly so that you lose weight consistently and effortlessly giving you more freedom to enjoy life.

Let us know by leaving a comment down below and on Twitter if you´ve tried some of those weight loss programs and supplements and what were your results.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

3 simple steps to start your weight loss journey.

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Since obesity and overweight are increasing it´s clear for me that we´re doing something wrong. There are so many different weight loss programs and diets out there but the obesity epidemic just keep climbing and there are more people struggling with their weight and also the emotional and mental impact.

Lets ne honest, most fitness experts and gurus sell you their weight loss program claiming that it´s the best you´ll find in the entire world, the one that gives you the best results, the fitness industry sells you magic powders and pills for weight loss claiming that those do miracles and will help you achieve that lean and sexy physique you want without too much effort from your part. Just take this powder or this pill and you´ll lose weight while you can eat all the snacks and unhealthy meals you want and you don´t need to exercise. To make everything worse some of these supplements can have a negative impact on your health on the long run. Unfortunately, I need to tell you that all this are lies. There are some supplements that are effective but are focused on maintaining optimal health and we´ll talk about them on a future post.

The fitness industry keep doing everything as harder as possible and over complicating things to make you believe that you need to buy those weight loss programs and you need to buy the supplements. Weight loss is simple, even when I´ve mentioned that it is more complicated than just “eat less – move more” or “calories in – calories out” when you understand the basics of how things work you´ll see that it´s actually simple.

To prove that weight loss is simple and that you don´t need to buy any weight loss program or weight loss supplement here are 3 simple steps you can start following today and if you stick to them you´ll get results in a couple of weeks:

1.- Avoid all highly processed foods that contain unhealthy seed oils and added sugars.- Many people on the industry talk about sugar but unhealthy seed oils are also a huge problem and most processed foods contain seeds oils like canola, sunflower, etc; (we´ll talk about them in a future post). All this unhealthy oils are harmful for our body so make sure you´re avoiding them. Also make sure you avoid sugar this means you need to read labels and pay close attention to the ingredients part.

2.- Go for a 15 minute walk in the morning before breakfast and a 15 minute walk at night.- Increasing physical activity is a great way to improve your health, to feel better and to help you lose weight (considering you´re eating less).

3.- Do some bodyweight exercises.- At any time of the day do 10 squats, 10 push ups and 10 crunches. If you can´t do 10 then do 5, if you can´t do normal squats or push ups then do an easier variation (here´s an easier variation you can start with).

Our goal with this 3 simple steps is to start improving your health so that your hormones and metabolism start working properly and in harmony and to keep you moving. We´ve mentioned that weight loss is not only about eating less and moving more, you need to make sure that your body is working properly by avoiding foods and ingredients that disrupt the optimal function and that you give your body the right message through exercise, and to this you add the eat less and move more.

You need to be eating less of the right foods and doing the right type of exercise if you want to make your results sustainable in a simple and enjoyable way. Give this 3 steps a try for a couple of weeks and let us know what happen, share your results down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

How your mindset keeps pulling you back

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It´s disappointing and frustrating when you work so hard on your diet and exercise and you did everything as best as possible to lose weight, but when you get on the scale you find out you didn´t make the progress you were expecting. You feel confused and you start questioning yourself, what could you have done better? Where can you improve?

The reason you need to set big goals and divide it into smaller goals is to be able to measure your progress and adjust along the way, when you get on the scale and you find out you didn´t get the results you were expecting you are able to adjust the program or strategy, for this you need to question yourself, take a hard look and be honest with yourself. Maybe you didn´t give your all on the exercise part, you only did half or you didn´t push yourself enough, maybe you made a wrong choice with food in one meal and you felt guilty you started blaming yourself and that one wrong choice became a whole meal of over eating. This happens to all of us when we´re working towards a goal, this is normal but have you ever stopped for a moment and ask yourself why you keep sabotaging yourself over and over?

In most cases your mindset is the one pulling you back, if you´re not mentally strong ad if you don´t have the right thoughts, beliefs and the right image of yourself in your mind you will keep making mistakes and the wrong choices over and over. Yes, it´s true that we all make mistakes and we all make the wrong choices every now and then, what makes the difference is how you respond. If you are able to realize and accept that you make a wrong choice, that you ate something you were not supposed to or you over eat and you don´t feel guilty, you don´t blame yourself instead you accept it, and move on then you are in the right track. You have the right mindset to accept that you made a mistake and move on, it´s not a big deal just move one and focus on the next meal.

If you make a wrong choice but you blame yourself, you feel guilty and that leads you to over eating, binge eating and what could have been just a wrong mistake becomes a wrong meal, probably a whole day of binge eating and over eating unhealthy foods and probably a whole week. This is a huge problem this is why you need to work on developing the right strong mindset.

In most cases it´s not only about will power, it´s about having a strong reason why you´re working on improving your health and losing weight, being able to bring up the reason why you´re improving your life in your mind when things the tough and hold it. Being able to create a mental image in your mind of how you want to look is part of developing that strong mindset that will make it easier for you to do what you need to do, to stay on track, to make the right decisions and to finally achieve your goal.

Your internal dialogue, your self-talk and self-image play a huge role on whether you accomplish your goal or not. It may be true that you have a hard and painful past but that doesn´t mean you´re not able or capable or that you don´t deserve to live a better life. If you are seeing yourself as fat, obese or overweight then you´ll making it harder on yourself. If you say to yourself that it´s so hard to follow that diet or to go for a walk, that you´re not capable, that you don´t deserve or that you´ll never lose weight then chances are you won´t achieve your goal. And to make everything worse if you say all those negative statements out loud then the negative impact is bigger.

Here are some steps you can take today to start developing the strong mindset:

1.- Set a big goal.- Think as big as you can, if you have a lot of weight to lose it will be hard for you to think you can look as a superhero or bodybuilder or an athlete but if that´s your ultimate goal set that goal, write on a piece of paper. Once you have that goal divide it into smaller goals that you can accomplish every month.

2.- Create an image of yourself in your mind of how you want to look once you´ve achieved your goal. Make that image as clear as possible and add as much detail as you can. Every morning right when you wake up bring that image to your mind and visualize it for 10 minutes.

3.- Stop all negative thoughts and negative self-talk.- Every time you get yourself thinking negatively, excuses or reasons why you can´t accomplish your goal change that thought for a positive one. Start practicing positive self-talk tell to yourself the many reasons why you can accomplish your goal and why you will do it.

Your mindset plays a huge role on achieving any goal and being successful, this is why we´re going to go deeper and help you develop the right mindset so that you can go through any challenge. Follow the 3 steps for a couple of weeks and let us know how you feel and if something has changed in your day to day by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Why the most common weight loss advice doesn´t work.

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You´ve been trying to lose weight in several occasions, you´ve searched and asked for the best workout program and diet to achieve your goal and everyone gives you the same advice: “eat less – move more” even when they don’t say it in this direct way you need to follow strict low calorie diets and do long and boring sessions of cardio or do short but intense sessions of HIIT.

You follow this advice even when it´s so hard for you to stop eating because you feel hungry all the time and you exercise even when you feel tired and your body hurts. You do everything as best as you can, but you don´t get the results you were expecting and if you get some results you gain all the weight back in a couple of months or years. You end up feeling disappointed, overwhelmed, and confused.

Most weight loss programs follow this most common advice “eat less – move more” they just focus on the calories in vs calories out strategy and even when this has it´s part on the weight loss formula it´s incomplete and it´s not the most important point to consider at the beginning.

It´s rude and disrespectful from my part to tell you that you just need to eat less and do more physical activity because you do know that. You do understand that you are making the wrong food choices, you know you are eating unhealthy foods and you know you need to exercise, but you can´t stop over eating, you can´t stop eating unhealthy foods and you can´t get up and exercise. You feel hungry all the time, you feel tired, you feel sad, depressed, your body hurts.

Weight loss is not only about calories, it´s about hormones and metabolism this is why the “eat less – move more” advice doesn´t work. If your body is not working properly you won´t be able to eat less and move more. You need to focus on fixing all the problems with your hormones and metabolism first so that you are able to eat a little less and do more physical activity to lose weight and make that weight loss sustainable in an enjoyable way. You also need to have the freedom to enjoy life.

Any program that only focuses on tracking or counting calories or points will work for a short period of time until you burn out, until you get tired or tracking all calories and points and you stop doing the program and it will take a couple of weeks and months to gain all the weight back. If you don´t improve your health and make sure that your hormones and metabolism are working properly you won´t be able to lose weight and keep it off.

So as you can see, weight loss is not as simple as “eat less – move more”, it will take you some time to understand everything that is going on in your body and how every choice you make whether it´s diet, exercise, sleep, stress affects positively or negatively your weight. Your hormones and metabolism need to be working properly and in harmony so that you can lose weight and keep it off and to get them working together you need to develop the right habits for sleep, stress, exercise and diet. When all this works together then weight loss becomes effortless.

The eat less – move more advice based on calories is only a quick fix that will give you results as long as you stick to the program but it has another negative aspect, it doesn´t focus on your health, the more time you stick with any of this programs the more damage you do to your body by losing muscle mass, you make more harm to your metabolism because since those only consider calories you can eat unhealthy foods like seed oils and all this makes it harder and harder for you to keep losing weight and to keep it off. So when you stop it your metabolism is more damaged and it´s easier to pack on the pounds.

There are so many points we need to talk about regarding to weight loss and we´ll be sharing a lot more information on this site, but if there´s something you want to know, if you have any doubt or questions leave them below and on Twitter, we´ll be glad to read from you and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

The system is wrong

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Looking at how nutritionist or dietitians design diets for their clients and the food we are offered at hospitals I realize that the whole system is wrong.

Nutritionist and dietitians base their diets on the famous food pyramid we all know that recommends high complex carbohydrates and very low fat meals, this high complex carbs are the base of the pyramid but they´re not the best option.

For people trying to lose weight it´s obvious that they´re obese or overweight and the chances of them being insulin resistant are high meaning that their bodies do not use carbohydrates efficiently. The focus and goal must be to improve insulin making it easier to lose fat, once insulin is improved and the person is insulin sensitive meaning their bodies use carbohydrates more effectively it´ll be easier for them to lose fat consistently.

The best way to improve insulin is to lower carbohydrates, increase protein and increase healthy fats, the macronutrient ratios will depend on the type of diet the person wants to follow, a diet they can stick with for a lifestyle. The hardest part is always the beginning where people need to be more disciplined and focus on keeping carbohydrates low to improve insulin and start losing some weight.

Diets on hospitals are also based on the food pyramid which is not the best option. There are many studies and research done that proves that junk and processed foods with unhealthy vegetable and seed oils and also simple carbohydrates and sugars are the cause of many diseases nowadays in hospitals most of the food is processed like bread, cookies, box juice, box cereal and the prepared meals are low in fats and when they use oils to cook they use unhealthy oils. Hospital diets are high in carbohydrates, moderate in protein and low in fats. The offer highly processed foods that contain all the unhealthy ingredients.

It doesn´t make sense to me that doctors, nurses, nutritionist, dietitians and people who are supposed to take care of patients and who are supposed to help people live healthier, live better and live longer offer these meals. It doesn´t make sense to me why they keep treating the symptoms instead of looking for the cause, they treat the symptoms and hide the rest of the story. In many cases the cause of many diseases is our lifestyle, lack of physical activity, foods high in sugars, unhealthy fats, unhealthy oils and extra chemicals, high levels of stress and poor sleep. I believe that if we focus on improving our lifestyle and developing healthy habits, we can prevent some of these diseases.

I´m not saying that we all need to follow a low carbohydrate diet or follow a strict ketogenic diet, what I´m saying is that some people won´t do well on a high or moderate carbohydrate diet so reducing carbohydrates for a period of time is helpful then they can add or increase some healthier carbs. We need to think about how our body works and what it needs to perform at peak, maintain optimal health while sustaining our weight loss goal. For most of us we need to increase healthy fats and reduce carbohydrates with moderate protein.

Living a healthy lifestyle is a most if you want to make the best out of your life. Nutrition and exercise are key for living healthy, your health most be your priority; making the commitment to live a better life by developing habits that make your life more enjoyable give you more freedom and make better choices. You can start making better choices by avoiding unhealthy foods like sweets, junk, processed and fast food. When you focus on meals prepared with fresh and healthy ingredients, you can´t go wrong.

It´s not only about us, it´s about the people we love. If you want to take care of your family, your friends and the people you love you need to take care of yourself first. If you are healthy, if you feel great you can then help the people around you and inspire them.

The goal of fitness is to help you get in shape and maintain an amazing physique while enjoying life as much as possible and live a life you are proud of. You can achieve this by developing healthy habits for each of the 5 principles of fitness that lead to a healthy lifestyle. This may look complicated but it´s simple and effective, it will take time and discipline at the beginning but it´s worthy.

It all starts with you and you can start today by eliminating or avoiding as much as possible unhealthy highly processed and fast foods and eat whole, fresh foods, this is simple said than done because those unhealthy foods create addiction so the moment you stop eating them you have cravings, you can stop those cravings by adding healthy fats like nuts and seeds or drinking tea. After a couple of weeks, you will feel a lot better and you may have lost some weight so stop thinking about it and just start eating healthy foods.

Let us know what food you crave more, the one that is harder for you to avoid by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Why it is important to focus on body composition

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You´ve tried to lose weight more than once but you haven´t achieved your results or maybe you get to your desired weight but after a couple months or years you gained all the weight back.

Most people when they talk about weight loss or they set a weight loss goal they want to lose as much weight as possible as fast as possible. There are some girls and guys who want take it easy and know that it will take time so they want to lose weight at a lower pace but they still follow the same rules.

When we set our weight loss goal some of us search on the internet or magazine and find a program that looks amazing so we start following it, most of the programs are based on the most famous advice “eat less – move more” they want you to burn as much calories as possible while eating less so they put you on a low restrictive calorie diet maybe high protein, low fat and low carbs while doing tones of cardio or aerobic exercises. If you go to a dietitian or nutritionist they also put you in a low restrictive calorie diet which is low fat, moderate protein and moderate carbs. Unfortunately these advices are wrong, this is not the best way for sustainable weight loss and this leads to more problems.

The real problem starts from the moment you set your goal, you don´t want to lose weight, you want to improve body composition, this means that you want to lose body fat and gain or maintain muscle mass so that you achieve a healthy weight based on your height and considering lean muscle mass and body fat. A physique that looks toned and strong, you won´t get big, you´ll look great.

Most people think that being skinny is healthy but it´s actually not, we´ve seen it over and over when skinny people all of a sudden find out that they have some health issue. The problem is not only being obese or overweight, the problem is body composition, the amount of fat we have on our body, there are different types of fat (we´re going to talk about this on a future post), on people who are obese or overweight it´s clear that they have fat to lose but there´s a type of fat that it´s actually more harmful and causes more problems and we don´t see this type of fat. The problem with skinny people is that they may have this kind of harmful fat.

When you focus on body composition you need to improve your health and make sure that you maintain or gain muscle mass, maintaining muscle mass and strength is linked to health and longevity, and you make sure that you lose fat. The goal is to get stronger so that you maintain muscle mass and that you lose fat this gives you a good look physique that is also healthy.

As I´ve mentioned before it´s not about weight loss, your weight and your physique is the result of your health and what´s going on in your body, if you have fat to lose and if it´s hard for you to lose fat and maintain a healthy weight then there´s something going wrong with the hormones and systems in your body and that´s what you need to focus on. Considering a healthy diet that gives your body the nutrients it needs while getting rid of all the unhealthy foods that are like toxins to your body and to get stronger to build muscle mass and end with a healthy and good looking body.

If you are skinny you need to get stronger to build muscle mass while burning the fat you do have to make sure that your weight is actually healthy. You also need to focus on giving your body the nutrients it needs.

As you can see weight loss can get very complicated, it´s not as easy as most fitness experts ang gurus say. Their eat less – move more advice is just one small piece of the puzzle and we need to mention that their approach is not complete.

We´ll be talking a lot more about healthy weight loss and we´ll be sharing with you tips and steps to improve your health and achieve your weight loss goal once and for all. In the mean time if you have any doubt, question or comment leave it down below and on Twitter, we´ll be glad to read from you and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam