Harmonize Fitness
Harmonize Fitness

weight loss journey


How to start losing weight when you feel tired and hungry


If you´re tried to lose weight before you may have listened to the most common advice we all know “eat less – move more” but for some reason you just can´t stop eating and you´re too tired and your body hurts to start doing any physical activity. You´re not alone this happened to me too.

Most weight loss programs and fitness experts or gurus focus on the calorie formula for weight loss, this is where the “eat less – move more” advice comes from. If you eat less and you move more you´ll create a calorie deficit that will lead to weight loss this is why most programs want you to count calories or points, the problem is how do you eat less and move more when you feel hungry all day, when you feel tired and your body hurts?

Even when calories do play a role on weight loss they´re not our main focus. Weight loss is the result of your health, if you have weight to lose it means that your hormones and metabolism are not working efficiently so this is what we need to focus on. By focusing on improving hormones and metabolism you make sure that they work properly as they´re supposed to and in a couple of days or weeks you´ll find out that you´re not hunger all the time, your cravings decreased and you don´t feel tired you actually feel more energy and more motivated this makes it easier to stick to any program so you lose weight consistently and when you get to your desired weight you´ve already developed the habits you need to maintain those results so it´s effortless to stay on that healthy weight and keep making progress while enjoying life a lot more.

Here are the steps you need to take to start losing weight, this steps or strategies focus on improving hormones and metabolism so that you don´t feel hungry so you are able to eat a little less and start adding physical activity on a daily basis:

1.- Eliminate all sugar from your diet.- Insulin is an important hormone when it comes to weight loss, if insulin is high you won´t lose fat so you need to keep insulin low and the way to achieve it is by eliminating sugar. Sugar also causes addiction and cravings so when you eliminate it you´ll go through some hard days of cravings, make sure that you stay away from it and in a couple of days you´ll feel great.

2.- Eliminate processed foods that contain unhealthy seed oils.- This seed oils also create a lot of problems and have a negative impact on your hormones and metabolism making it a lot harder for you to lose weight.

3.- Make sure you´re getting enough protein and healthy fats.- Heathy fats and protein like olive oil, coconut oil, avocados, nuts, seeds, beef, lamb, pork, whole eggs help you feel satiated and full for a longer time making it easy to keep cravings and hunger controlled.

4.- Keep carbohydrates low.- Carbohydrates do spike insulin so if you want to have some carbohydrates make sure you keep them around 30 grams max. And make sure those carbs are healthy options like potato, rice, oats, corn tortilla.

5.- Take a 10 minute walk in the morning before breakfast and a 10 minute walk after dinner.

You´ll need discipline to follow this strategies the first days or weeks but as days go by and you keep following it you´ll start feeling better, you have more energy and less hunger so you feel more motivated to keep going.

The reason why this steps are hard is because you need to eliminate the foods that create addiction and make you feel good, the foods you crave. This foods disrupt your hormones and metabolism so you need to break that addiction and stop the cravings and give time to your hormones and metabolism to start working properly, once this happens it becomes easy to lose fat and start exercising to build a lean body.

Follow this steps for a couple of weeks and let us know how you feel by living a comment down below and on Twitter your results, how you feel?

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



What does it really takes to lose weight?


Our weight now is the result of our health, it´s the results of unhealthy habits and routines for almost all our life.

If you´re here probably it´s because you´ve tried to lose weight before and you´ve failed over and over. Don´t feel bad, it´s not your fault, but the choice to change that is yours so if you want to get to your desire weight once and for all there are some points you need to know and the first one is it will take time and the beginning will be hard. It took years to be where you are now so it will take some time to get to your goal, it may be 4 to 6 months or maybe 10 months, maybe 12 or more it all depends where you are now.

You need to put the time in, how much time you dedicate to your weight loss journey depends of how discipline you are, some of us are so discipline and get so into it that we make sure we have everything we need so that we don´t make any wrong choice. You need some time to exercise every day and if you are disciplined you may want to prepare your meals and that takes time too. You may not have time to prepares meals for a complete week this is why fasting is a great strategy because you only have 2 meals and if you can keep your diet as simple as possible for 5 or 6 days it gets a lot easier and you spend less time preparing your meals. For exercise you need to do resistance training 4 to 5 days a week, those routines take about 45 minutes and you also need to find ways to stay active throughout the day, the way to do it is by walking during phone calls or schedule 15 minutes after dinner and go for a walk.

Nothing worth having is easy, the strategies are simple, but you need to put in the work. When you´re exercising you need to give your all, you won´t get the best results if you only show up or if you don´t put all the intensity and effort in. You need to make all exercise challenging because that what tells your body to change, to get stronger, to build muscle, to get leaner. The same goes for the diet part, if you´re not all in and you have cheat meals or you eat more you won´t get the best results possible, you need to make the decision and commitment to improve your body, your health and your life and go all in, there´s no reason to do everything as best as you can one or two days and then lose all that progress in one day of binge eating and skipping your exercise routine.

What are you willing to sacrifice to achieve your goal? I´ve said before that weight loss is simple but it requires some sacrifices and that´s what makes it hard, most of us are so lazy, we want instant results without effort, we want to lose weight with the less work possible. Sadly this is not possible, from my experience the most difficult part is the diet because you need to eliminate completely all those foods you love, those highly processed foods from fast foods pizza, burgers, donuts, soda, fruit juice, cereal, waffles, etc. for a period of time. The problem is the addiction all this foods create and to break that addiction going to a really strict diet is the best option because after some days your cravings and hunger stop you also feel more motivated and with more energy. You´ll get to a point where you can enjoy your favorite meals, snacks or desserts every now and then.

If you do want to lose weight and keep it off while improving your health and the way you feel you need to focus on your target and be able to delay gratification, let go that instant gratification, that sense of feeling good now, sacrifice a small reward that will make you feel good now for a short period of time for a bigger reward that will make you way better for a longer period of time.

We´ve all been living a very sedentary life full of unhealthy habits and routines so the moment you start making changes to reach your weight loss you´ll go through a lot of up and downs, we have a bad relationship with food that needs to be broken, the unhealthy foods we´ve eaten almost out entire life cause addiction plus we´re going through mental and emotional stuff that makes it really hard to stay on track, these are the reasons why you keep overeating and eating those unhealthy foods you know you´re not supposed to eat. To end this as fast as possible you need to focus on improving your hormones and metabolism and this means following a strict diet plan for a period of time, but you´ll be eating foods you like and keep you full to make a little easier for you to stay on track.

Let us know by leaving a comment down below and on Twitter how many times have you tried to lose weight before and what was the hardest part to stick to?

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



How to get back on track on your weight loss journey


Were you following a weight loss program or diet and for some reason you got out of track and now you don´t know how to get back on track?

If you´re going through this hard phase of your weight loss journey the first step you need to take is know that you´re not alone, this is normal it happens to almost everyone of us. We start our journey so motivated and then life gets in the way and something happens that make us take the wrong decision, we skip a workout, we eat some unhealthy food, we overeat and the worst part of all this is we feel guilty and like a failure which is the worst thing we can do.

You are human and you´re not perfect, accepting that you´re going to make mistakes but you can move on immediately is the best you can do. The weight loss journey is not an easy one because of all the mental and emotional stuff you go through some days will be incredible and you´ll find it easier to exercise and to stick to your diet but you´ll also have days when you don´t feel like exercising and chances are you skip your work out that day, you may have a lot of cravings and you end giving in to them, maybe you over eat. All this is part of the journey, we all go through good days and bad days, what we do on those bad days is what makes the difference.

If you´ve made a wrong choices by skipping exercise today or you ate something unhealthy you were not supposed to have or if you over ate on your last meal here are some steps you can follow:

1.- Stop negative self-talk.- If you made a wrong choices and you feel guilty and blame yourself stop doing it. Stop feeling guilty, stop blaming yourself, stop saying that you don´t deserve it all that negative self-talk will lead to more wrong choices and will keep you in a negative cycle that is hard to stop.

2.- Accept that you made a wrong choice and move on, do not give it more attention, time and energy just accept it and move on, think about your next choice whether it´s your next meal or exercise routine think about giving the best.

This 2 steps can be helpful if you´ve just made one wrong choice and you are confused and overwhelmed, you have mixed emotions but you´re still on the right track, you haven´t given up completely so at this point you just need to accept that mistake and move think on your next choice and keep your eyes on your ultimate goal.

If you have given up the program completely and you´re thinking about the best strategy to get back on track here are some steps that can help you:

1.- Analyze your program.- Take some time to analyze and think if your program or diet you´re following is right for you. There are so many weight loss programs and diets based on counting calories or points and exercising to make sure that you eat less and move more, those programs will give you results in the short term but will do more harm to your body and you´ll get to a point where it´s impossible to stick to it.

2.- Take it one step at a time.- If you´ve been eating unhealthy foods and a sedentary lifestyle for the past years it will be hard to change your diet completely and start any weight loss program. Instead focus on small changes you can do daily and be consistent with them.

3.- Do not get obsessed with it.- Getting obsessed with losing weight can have a negative impact on your results, it increases stress which makes it harder to lose weight.

The best thing you can do is make sure you have the right program for you, this program needs to focus on improving your health, making sure that your hormones and metabolism work properly and that you don´t feel hungry and tired all the time so that you do have the energy to exercise and you can eat less. You need to make sure that your diet is simple and flexible so that it is sustainable and your exercise or workout routine is an activity you like or enjoy also to make it sustainable.

If there´s something you´re struggling with on your weight loss journey let us know by leaving a comment down below and on Twitter, we´ll be glad to 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.



The emotional impact of a weight loss journey


How many times have you tried to lose weight? Did you get the results you were expecting? Did you gain all the weight back?

The most important point about weight loss that nobody talks about is the mental and emotional impact of losing weight. You need to go through a long journey and that journey is full of ups and downs, you will have some amazing days but you´ll also have bad days and those bad days when you feel tired, when you feel hungry and it´s harder to exercise and be mentally strong to ignore the cravings and hunger are the ones that will define your success.

Your emotions play a huge role on your weight, if you have weight to lose and you know that you´re over eating there´s a huge chance that the reason why you are over eating was caused by emotional experiences you lived years ago and you find comfort in food, foods makes you feel happy and forget about all the struggles of life and since you were eating unhealthy highly processed foods you became addicted to them. So now you´re dealing with your emotions and you are not mentally strong enough to ignore those thoughts that make you overeat and continue the negative cycle.

You may not be aware of exactly when all this began, you may not know how, when or what cause you to follow an unhealthy lifestyle but you have the choice to change that path so stop blaming yourself for what happened in the past and make the decision and commitment to change your life for the better.

When you start your weight loss journey by eating healthy foods and increasing physical activity all the emotions that lead you to an unhealthy life will start to appear, one of the reasons why you overeat is because of the unhealthy relationships you’ve created with food, it´s comfort food, it makes you feel good and it´s your way to cope with all the emotional part so here are some steps you can take to help you cope with your emotions without going to food:

1.- Write your feelings and thoughts.- Try to have a journal and a pen or pencil, or a journal close to you and every time you feel hungry, cravings or you feel like you need to eat something to forget all the struggles of life instead of going for food write down everything you´re thinking and feeling.

2.- Take a walk.- After writing down your thoughts and feelings get up and go for a walk, even if it´s 5 minutes it will have a positive impact.

3.- Drink water.- Instead of going for food have water with you and drink it.

4.- Realize that we all go through hard and difficult times, we all have good and bad moments but our perspective and how we deal with them is what makes all the difference. Do not let any bad or hard moment define your future, remember that things always get better.

5.- Set goals.- By setting clear goals you are being specific of what you want to achieve, those goals can be as simple as eating more healthy fats by making better choices, instead of cooking with unhealthy seed oils use extra virgin olive oil or coconut oil to cook. Instead of having 5 meals a day stay with just 3 meals breakfast, lunch and dinner.

The moment you start making better choices you´ll go through a period of time that is so hard because you can´t rely on food to cope with your emotions, you´ll have days where you do make all the right choices but other days you´ll give in and you´ll eat that cake, or chocolate, chips, donuts or rolls. Do not let that one bad decision become a whole day of wrong choices or a whole week, remember that we all make mistakes and we all give in to those cravings every now and then just realize and accept that you made a wrong choice and move on, focus on your next meal and make sure it´s a healthy one.

Do not let your emotions control you and your life, we´ll talk about this on other posts because it´s one of the most important parts, emotional eating and the addiction unhealthy foods create are the cause of your weight problem and the emotional part is the one we need to work on more. If you have any question or if there´s something you want to share with us leave your comments 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.



How industries make our weight loss journey harder


If you´ve ever asked yourself why you can´t lose weight? why you can´t keep that weight off? or why is it so hard to lose weight and sustain the results then you need to continue reading.

There are different factors that come into play when you want to lose weight and each of them makes everything harder for you. It´s not your fault and it´s not as easy as “eat less – move more”.

Fat loss is simple but not easy, and no one seems to pay attention to the most important element you need to have in place to achieve your goal, your habits and mindset.

The best way to start your weight loss journey is by realizing that it´s a lifestyle change, you need to develop good habits that are going to make it effortless to sustain your results. One of the habits is to make healthier food choices and here is the biggest problem, even when all of us know which foods are healthy and which are unhealthy you may be making the wrong choices one after another without knowing why you are not able to make the right choice for at least one time.

The reason is because companies are making it harder and almost impossible for you to make the right choice, food is everywhere and most of the options are unhealthy, sweets, junk, processed and fast food, food you can grab and go, that is convenient and cheaper so if you´re surrounded with this unhealthy foods at every moment it´s not surprise that you keep eating it.

Other reason why is the chemicals on those processed foods turn on the reward center on your brain so every time you eat them you feel good and you get addicted to that feeling, every time you feel down, depressed, stressed or angry you grab some unhealthy foods to make feel better and if we add to this that some chemicals added to them are used to enhance flavors, make food taste better and also create addiction it´s harder to avoid them. Research shows that these foods create addiction the same way alcohol and cigarettes do.

Companies want to sell so they create amazing marketing campaigns to make you think that you are buying healthier products when it´s not truth and they keep making packages and portions bigger. Also our relationship with food has changed, have you notice that when you´re bored, tired, feeling down, alone or watching tv you go for something to eat, which most of those times is unhealthy? This is a constant trigger of the feel good hormones and a habit we´ve created over time.

When you start making healthier choices you´re dealing with 2 problems, one the highly addictive sugars and chemicals on products that your brain will be asking for as cravings and then making a different choice.

The first days or weeks when you start avoiding this unhealthy foods it´ll be like hell, your brain wants those foods so you´ll have cravings and you can have anxiety, looking for a way to substitute unhealthy foods for healthy options that could make you feel good and activate the reward center is good option but it´s hard to do, you can have some almonds or nuts which are great for your brain.

The hardest part is dealing with your mind, every time you make a different choice you´re getting out of your comfort zone and your brain hates to be uncomfortable so it will work hard to get you back to your old choices.

What you can do here is, every time you make a healthier choice that´s going to be a new habit you need to stop listening to your mind, don´t pay attention just get up and do it. Thoughts like: you´re too tired, those cookies are cheaper, start tomorrow, you don´t have time today and any other you can think of which are just making you procrastinate stop them. Stop them right now don´t listen to them and continue with your new choice.

Have you followed a diet to lose weight? let us know what was the hardest food 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.



Weight loss mistakes you may be making


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 or points and not paying attention to macro and micronutrients. 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. Macronutrient ratios are 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 and making sure that micronutrients are also set in the right amounts for your goal and your health 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 exercising and doing resistant and cardio exercise 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 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.

Not getting enough good quality sleep is another problem that can block your results, getting at least 6 hours of good quality sleep every night is necessary. Your body recovers and lose fat while sleeping, most of the job is done while you sleep so if you want the best results possible you need to make sure that you´re getting through all phases of sleep for a couple times.

Stress also impacts our results, if you have chronic stress you won´t get the best results, your body can´t recover properly if it´s always stressed out. In this case it´s more important for it to stay alert and keep you safe instead of recovering and burning fat, you also need to consider that fat loss is not a priority for your body this is why you need to force it to a certain point without causing damage, the way to force it is through exercise and nutrition by eating less and you let it recover through sleep and low stress levels.

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



This is what you need to start your weight loss journey


There are so many weight loss program, fitness experts and gurus, magic supplements all claiming that their program, their advice or their supplement is the best one, the one and only that will give you results, but weight loss, obesity and overweight are still a huge problem and it´s just getting worse.

Most of the programs and fitness experts and gurus focus on the most fa most famous advice we all know and I´m sure you´ve heard for weight loss: “eat less – move more”. It´s clear that this advice doesn´t help, in my opinion it´s not complete and here is why.

How can you eat less when you are hungry, and you have cravings all the time? And how can you move more when you feel tired and your body hurts? It´s clear that all this experts and gurus don´t understand how you feel.

When you are struggling with your weight it´s clear that your body doesn´t work the same way as someone who is lean or skinny (although being skinny is not healthy either). Your body is not working properly, there are so many things going wrong with the hormones and systems on your body and that´s why you can´t lose weight so even when you do need to eat less and move more there are ways to do it, those ways are going to help you improve the hormones and systems so that your body works efficiently, you improve your health and you lose weight.

All food has a different function in your body, even the healthy ones and all types of exercise send a different signal or message to your body so when someone tells you to eat less and move more they´re giving you incomplete advice and they don´t really understand how you feel and how everything works together.

To start your weight loss journey you need to begin with your mindset, here are the steps you need to take:

1.- Stop blaming yourself.- Your weight is not completely your fault, there are some mental and emotional issues plus marketing and addictive ingredients that are causing you to over eat so stop blaming yourself.

2.- Accept your reality.- You do need to accept that overeating and being obese or overweight is unhealthy and that you need to make a change.

3.- Realize that the decision to change is on your hands.- The only one that can change your reality and future life is you. You can take control of your life, it´s on you to make the decision and commitment to start making the changes you need to develop healthy habits and live the life you deserve.

When you´re struggling with your weight and you set a weight loss goal and start working on it you need to work on your mindset too or it will hold you back, you need to be able to see yourself in your mind as the successful person you want to be. If the mental image you hold on your mind of yourself does not go according to your goal it will be harder to achieve your goal. You need to create a mental image of yourself with your goal achieved.

Now that you know that mindset plays a huge role we need to talk about diet. I don´t like the word diet because it makes your brain think that you´ll be following a very restrictive eating plan low in calories and you can´t eat your favorite foods, you´ll feel hungry and you won´t like the food choices for a period of time. This already sets you for failure. We´ll talk about this on future posts for now here are 3 simple steps you can take to start improving your health and losing weight:

1.- Eat only 3 meals per day.- If you tend to eat 5 or 6 times a day or more, if you have breakfast, lunch and dinner and also snacks in between you need to limit the amount of times you eat to 3 meals per day. Just breakfast, lunch and dinner no snacks in between.

2.- Focus on eating whole fresh foods.- Eating meals cooked or prepared with healthy, whole and fresh ingredients is the best you can do, cook your meals with extra virgin olive oil or coconut oil, you can have eggs, beaf, meet, lam, pork, fish, tuna, salmon, turkey, vegetables, rice, oats, quinoa, beans, lentils, yogurt, nuts, seeds. Vary your food choices and if you have any allergy avoid those foods.

3.- Eliminate highly processed foods that contain unhealthy oils and trans fats, vegetable and seed oils are unhealthy and also the ones that contain sugar.

There are so many points and stuff we need to talk about nutrition and diet but we´ll talk about all of them as we continue sharing all this information and my opinion with you so lets leave it here for now.

Last, we need to talk about exercise. Since you may have been sedentary for some years you may feel tired and are dealing with different pains in your body so for the first 2 or 3 weeks just focus on the diet. In the third or fourth week you need to start doing some physical activity, here´s one simple step:

1.- Take a 10 minute walk in the morning before breakfast and another 10 minute walk after dinner.

As I mentioned before there are so many stuff we need to talk about but for now we´ll leave it here, this 7 steps will start moving you on the right track. You can start making the change you need today, if you have any doubt or question just let us know by leaving a comment down below and on Twitter, we´ll be glad to here 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.