Harmonize Fitness
menu
Harmonize Fitness

weight loss

Diet

It´s not about a diet to lose weight

DSC_0143
views
61

When it comes to nutrition or diet our interest is not on finding the best diet to lose weight, keeping that weight off is also part of the goal and more importantly improving and maintaining optimal health.

In most cases, although I could clearly say that always, a diet that focuses on improving your health and maintaining optimal health will help you lose weight and keep it off or gain muscle mass, a diet that focuses on health makes it easier for you to achieve any fitness goal while giving you the freedom to have your favorite meals every now and then or you find ways to make healthier and delicious versions of those meals, snacks or desserts and you can enjoy them every week.

Our weight is a result of our health so the moment you decide to take care of yourself and improve your health you´ll start losing weight, weight loss is not as simple as calories in & calories out, your metabolism, your hormones, your cells all play an important role on your weight they actually determine if you burn fat or if you store fat.

If you´re obese, overweight or if you´ve struggling with your weight, if you find it really hard to lose weight and keeping off the reason why all this is happening is simple, most programs only focus on calories and exercise, they make you eat less and move more without considering hormones and metabolism which are the ones blocking your results and this programs make more damage to your body which is why every time it gets even more harder to lose just a couple pounds and keep them off.

We´re not looking for a diet to lose weight, we´re looking for a diet that fix your hormones and metabolism, a diet that improves your health and this will lead to weight loss and will make it really simple to keep that weight off. For this, what you eat and when you eat matters, your body needs certain nutrients and there are foods that cause a lot of problems to your health, you know there are certain foods you need to avoid because they´re unhealthy, but you don´t know exactly which foods or ingredients to avoid and why.

The first step is to avoid foods and ingredients that cause damage and disruption to your body, this ingredients and foods are highly refined sugars, vegetable or seed oils, trans fats and flours (with the exception of nut flours like almond and coconut flour). This ingredients are the ones creating damage to your hormones and metabolism, the problem is that this ingredients are found in almost all processed and fast foods although there are some companies creating healthy products that don´t contain any of this ingredients so the next time you go grocery shopping you need to read labels and avoid products that contain all this unhealthy ingredients.

The second step is to follow a low carbohydrate diet, we´ve been eating a lot of unhealthy foods for a long time so the first weeks or months you need to follow a more strict plan to fix all the problems going on in your body, for this you need to lower carbohydrates, following a keto diet for a period of time will be beneficial but if you don´t want to go keto then lower your carbs, even the healthy ones.

The last step is time restrictive eating, we´ve been taught that we need to eat every 2 or 3 hours, we need to have three big meals (breakfast, lunch and dinner) and snacks in between, this is a lie. Our body is able to use stored fat as energy but with all the myths and lies we´ve made our body rely on carbs and sugars for energy so we need to bring it back to relying on fat and having a flexible metabolism. We don´t need to eat every 2 or 3 hours, we don´t need to spike insulin every 2 or 3 hours, by having 2 or 3 meals a day in a 6 to 8 hours window you give time to your body to fix all the problems.

This might seem like a lot and at the beginning it is so take it one step at a time by following this 3 steps you´ll improve your health and find it really easy to lose weight and keep it off.

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

Exercise

Exercise for weight loss

DSC_0084
views
80

One of the most common fitness goals is weight loss, you may have set this goal for you and you may have been working it for a long time, if you haven´t get the results you want then this post will help you.

When we talk about weight loss we´re actually talking about fat loss and maintain as much muscle mass as possible, we also want to make sure that we can sustain the results and even keep improving without huge sacrifices.

When it comes to weight loss most people talk about eating less and moving more and even when some people are able to get amazing results with this strategy a lot of people don´t get results or are not able to keep the weight off and there´s a huge reason for that so if this is your case it´s not your fault, you´ve been doing everything right following that strategy, the problem is that it´s incomplete, eating less and moving more is the last thing you need to consider for weight loss.

Most people who are obese or overweight are insulin resistant meaning that they´re body is not able to use carbohydrates properly, they´re metabolism and hormones are also damage and if you follow the advice of eat less and move more it will create more damage to your hormones and metabolism. In this case the first step is to focus on fixing the damage and everything going on with your hormones and metabolism first then you can eat less and move more and you´ll get amazing results. We´ll talk about this a lot more in other posts and social media.

The first step regarding exercise is to increase physical activity throughout the day, which is not the same as to schedule a session of cardio every day, just starting parking farther from the entrance on the office, mall, when you go shopping, use the stairs instead of the elevator, walk during phone calls or at least stand up, take a 10 to 15 minute walk after each meal (breakfast, lunch and dinner), schedule 30 minutes 3 to 4 days a week for resistance exercise and do bodyweight exercises.

Too much cardio, long sessions of steady state or HIIT can make it harder to maintain a calorie deficit, walking is the more efficient strategy for weight loss because it doesn´t increase hunger and it helps you burn calories, if you do two or three 15 minute walks after each meal you´re doing 30 to 45 minutes of walking it´s easier and more enjoyable.

When the goal is weight loss you want to maintain as much muscle and strength as possible so it´s better to work on 5 to 8 reps for each exercise, remember that the workouts need to be challenging, you need to feel the muscles working so every couple of weeks you may need to make the exercises harder by adding more reps, more weights or making a harder variation of the exercise. Squats, pushups, pull ups, dips, crunches, lunges are all great exercises and they are simple variations as doing pushups on a wall to more difficult variations like clap push ups if you like plyo exercises or one arm pushups.

This also applies for more advanced guys who like to lift weights, you want to maintain muscle and strength so high weight for lower reps is best, in this case you can work in the 4 to 8 rep ranges and focus on compound movements, you don´t need many isolation exercises because your goal is not hypertrophy, keep it basic and simple and focus on maintaining strength so that you maintain muscle mass.

When you´re losing weight you need to be on a calorie deficit meaning you need to eat less, if all your hormones and metabolism are working efficiently then it´s not that hard to lose weight, but eating less will have a negative impact on your workouts if you´re trying to do a lot or to push yourself really hard. Being physically active throughout the day is really helpful to lose weight, short walks after meals, a couple of session of HIIT per week is all you need while making it easier to maintain the calorie deficit.

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

What you need to know before you start your weight loss journey

12_galleta
views
71

Most of us let ourselves gain weight during Holidays and when we make our New Years Resolution weight loss is on that list, but in a couples of weeks or months we stop because life gets in the way and probably we start working on that goal a couple of times along the year. In most cases what stop us is not getting some results and not having the right information and mindset.

There are so many weight loss programs out there and many experts or gurus claiming that their strategy is the best one, but obesity and overweight keep increasing and there are so many people still trying to lose weight. The first point we need to mention is that if you follow the wrong program you might end up doing more damage to your body, this is related to the most common advice you´ve probably heard “eat less – move more” and unfortunately most weight loss programs focus on this. Even when there are people who can follow this advice and get amazing results a few of them are able to maintain those results most people won´t get results. Most people struggling with their weight and struggling with their weight loss journey won´t get results just by eating less and moving more because the problem is their hormones and metabolism, if you´re one those who´ve been following weight loss programs and crash diets without getting results then you need to fix your hormones and metabolism first.

Weight loss is actually simple if you are prepared before starting your weight loss journey. The first step you need to take is being aware and understanding where you are, if you are addicted to food, or if you have any eating disorder, how much exercise can you do, are you able to stand up and walk for 30 minutes?, are you able to lift weights? Can you do bodyweight exercises? You need to know and accept where you are now, where you are starting and what you are able to do so that you can follow a program that actually works for you.

If you have any eating disorder then following a diet low in calories and very restrictive in any way will until cause more harm, in this case you need to start by replacing unhealthy foods with healthy ones one step at a time (will talk about this on a future post).

Then the second step is mentally, realize and accept that it´s going to be hard, even when losing weight is simple it´s not easy especially in the beginning, you´ll need to do some changes to your habits and routines, you´ll need to make better choices but once you get use to those new habits, routines and choices it will be easy. Until this happens you´ll have great days, good days, bad days and terrible days, there´ll be days when you want desperately to eat those cookies, donuts, ice cream, that pizza or hamburger. Considering you don´t have any eating disorder you may need to avoid all those unhealthy foods for a period of time, the first days and weeks it will be hard, you´ll have cravings and you may even have withdraw symptoms just like any other addiction, the moment you get pass this hard time, the rest of the journey is easy. When it comes to exercise first you need to make sure you can do physical activity so you need to talk to your doctor or health practitioner then you need to go in there knowing that you´ll feel tired and pain, you´ll feel your heart rate up, but you also need to be aware of the difference between good pain and bad pain, you need to make every workout challenging without hurting or injuring yourself.

You need to have a program, the more detail the program the better, having a list of foods you can eat at every meal is really important, you will use that list for grocery shopping a couple of days before you start working on your goal, take a couple of days to take all unhealthy foods out of your house and use your list to buy and keep healthy foods. You can make a list of your favorite healthy meals or some meals you enjoy, having 5 or more different options for breakfast, lunch and dinner makes it a little easier by adding variety and not sticking to plain broccoli, rice and chicken. For exercise if you can´t do too much start by walking 15 minutes after each meal, then you can add resistance exercise, for this you´ll need to schedule 30 minutes 3 to 4 days a week.

Everyone can promise you fast results, but here we´re not looking for fast results, we´re looking for sustainable results. You want to feel great and look great.

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

DSC_0420_fix
views
133

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

Exercise

Is practicing sports a good option for weight loss?

DSC_0367
views
122

Most of us are living a life full of unhealthy habits, we eat so much processed foods, we are very sedentary, we don´t get enough high quality sleep and we have high levels of stress. Considering this then sports are a good option for weight loss.

We´ve mentioned before that weight loss is not as simple as calories in and calories out or eat less and move more. Even when weight loss is not only about calories you do need to be on a calorie deficit, but what you eat also plays a huge role on how your body uses the food you eat and energy in general.

Since you need to be on a calorie deficit then any type of physical activity will help you lose weight, we spend hours sitting in front of a computer or on the couch watching tv or in the car to travel to the office, school or home so if you practice any sport for 30 minutes a day you´ll not only lose weight (considering you are eating a little less of the right foods), you´ll also get benefits that will help you improve your health.

Some sports may be better than others and this depends on what you like or enjoy doing, your skill level and the risk of injuries. I won´t recommend football or soccer or any other sport where you use your head to hit the ball or when you can get hit in your head for any reason.

There are exercises that can be better for you according to your goal, resistance exercise is a must to build lean muscle mass and some type of cardio is necessary too. Both resistance and cardio are key to maintain optimal health and increasing physical activity throughout the day is also important.

There are some sports, most of them that I you want to get better at them you need to get stronger, you need strength and power so you need resistance training for this which is great because you can design you resistance workouts to improve on the sport you´re practicing.

One of the best sports or the ones I like the most to improve health in general and this also includes your brain is tennis, you need to focus and coordination to be able to hit the ball. Table tennis is great for your brain but it doesn´t require as much physical activity but you need a lot of focus and coordination.

We also need to mention that the weight loss journey may be hard, you´ll go through some mental and emotional stuff that make the journey hard and if we add to this that you need to exercise, that you´re eating less and that you need to focus on certain foods it gets harder so practicing sports with someone who supports your goal is a great way to keep you accountable. It´s always good to have someone you can not only exercise with but to spend time together whether it´s a friend or family. We all need to have strong relationships and for some of us spending time with someone we care about while exercising is a great way to motivate each other.

Practicing sports is also a great way to improve our team skills, sports are very competitive and if it´s a team you need to work on your relationships to make sure that everyone is working as hard as possible with the same goal in mind, this requires a lot of communication in and out of the field, this connections improve life in general. It improves mental health, reduce stress, increase confidence.

Sports do help you lose weight is you are on a calorie deficit but they do more than that, they help you maintain optimal health physically and mentally. So if you can practice any sport once or twice a week go for it, practice it with the idea of having fun and having a great time, if you´re not a professional athlete or player being too competitive can take you the wrong path especially if you´re practicing with someone who only wants to have fun so do it as a way to increase physical activity and have some fun.

Let us know by leaving a comment below and on Twitter which is your favorite sports and if you´re practicing it or are thinking on practicing 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

How to start losing weight when you feel tired and hungry

DSC_0143
views
196

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.

Pam

Exercise

How to use bodyweight exercises for weight loss

DSC_0446_fix
views
190

We all love bodyweight exercises… well maybe some people hate them but they are a great way to start exercising and they´re also a great tool for weight loss.

We´ve mentioned before that with bodyweight exercise you are moving your body through space and it requires more strength and balance, but since they are compound movements or multi-joint exercises you are working several muscles at the same time and the range of motion is more natural which reduce stress on the joints and avoid injuries.

Bodyweight has so many advantages one of them is that you can exercise at home, you only need a pull up bar so if you´re starting your weight loss journey, if you are obese or overweight and you don´t feel comfortable going to the gym you don´t need to, you can start exercising at home until you feel confident enough to go to the gym if you want or you can buy more equipment and keep exercising at home.

Bodyweight exercises are also really helpful to get lean, to lose fat and get that lean physique, for this the best way is to focus on getting stronger and progressive through all levels of each exercise, if you only do normal pushups, squats, crunches, pull ups for a lot of reps like most people do you went get the best results. It´s not that hard to get to normal push ups or squats and do a lot of reps and so even when you can be getting a lot of volume is not the right strategy for what we want to achieve.

When you are focusing on losing weight you do have to be on a calorie deficit and this makes it harder to add a lot of volume to the workouts, you won´t have the energy you need for high volume workouts and the goal is to lose fat and maintain as much muscle as possible and for this you need to make sure you´re maintaining strength, this is why your goal needs to be to keep progressing to harder levels of each exercise with lower reps, around 5 or 6 reps no more than 10 reps, when you get to 10 reps on a certain level of a certain exercise you advance to the next level. For example with push ups you can start with normal push ups until you get 10 reps, once you can do 10 reps you go to side to side push ups, you may only be able to do 5 reps each side and that´s fine you work on that level until you can do 10 reps then you go to the next level. You do this for all exercises like squats, pull ups, chin ups, dips, leg raises.

My philosophy for resistance training is to get stronger on compound and bodyweight exercises to build lean muscle mass but when your goal is to lose weight what you actually want is to burn fat and maintain muscle mass, with this goal you´re not trying to get stronger, your goal is not to add more weight on the bar, what you want is to maintain your strength. We can´t deny that when you´re losing weight you need a calorie deficit and you won´t have the energy you normally have to lift heavy weights so this can lead to injuries or you´ll lose motivation and there´ll be days when you feel hungry so bodyweight exercises make it possible for you to maintain strength as long as you focus on progressing through each level of the exercises, doing one arm chin ups, pistol squats, one arm push ups require a lot of strength so as you keep advancing through each level you stay motivated by being able to do hard versions of bodyweight exercises and how you keep losing fat consistently.

If you´re starting you can use the wall for pushups and a chair for squats, there are simple versions for each exercise so start with those and from there you keep getting stronger and progressing to harder levels or versions. You keep the same principles or rules, you may start with 5 or 6 reps and keep working on that level until you can do 10 reps, once you can do 10 reps you go to the next level, for push ups it will be knee push ups.

Let us know by leaving a comment below and on Twitter if you´ve done bodyweight exercises and what were your results or if you´re going to give them a chance which we hope you do😊 .

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

7_volcan
views
202

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

What does it really takes to lose weight?

DSC_0390_fix
views
107

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.

Pam

Motivation

With so many weight loss programs why obesity is still a huge problem?

DSC_0408_fix
views
116

If you´re trying to lose weight and you´ve searched the internet you may have found so many different programs from brands or fitness experts like Weight Watchers, Beach Body and many more. All of them claiming to be the best weight loss programs that will give you results a lot faster. If all this program work why obesity and overweight is still a huge problem?

There are several reasons why, first we need to mention that this programs focus on giving you results fast which create a lot of problems on the long term and it´s hard and almost impossible to maintain your results.

Here we need to talk about diet and exercise which almost all weight loss programs come with a plan for each. Lets start with diet. Most of us have an idea of what a weight loss diet should be, veggies or salads, some boiled rice and a small portion of lean protein like chicken, you can have small portions of fruit, maybe some oatmeal. The important point is that you count calories or points and don´t exceed certain amount. The problem with this is that your body needs certain nutrients to function as best as possible, this nutrients include fatty-acids, amino-acids, vitamins and minerals. If you only focus on calories you´re not considering nutrients and you may be deficient in some nutrients and they can make your weight loss harder, the worse problem with this calorie strategy is that they create the programs based on the most famous advice we all know “eat less – move more”. I´m sure you´ve tried it before and you failed, and there´s a reason for that and it´s not your fault.

Sustainable weight loss is not about eating less and moving more, it´s about hormones and metabolism, this diets created to help you lose as much weight as possible by focusing on calories where you need to eat really small meals do more harm to your body, they impact your metabolism in a negative way and don’t consider the hormones this leads to yo-yo dieting because the moment you stop the diet you start gaining the weight back. For some of us it may take more time to gain back the weight for some less but in a couple of years we gained all the weight back and more.

Now lets talk about exercise, most programs focus on a lot of cardio whether it´s long sessions of steady state or some HIIT routines that are like hell. I´ve mentioned before on other posts that cardio is not the best way to lose fat, it´s beneficial and can help you achieve your goals faster if you do it correctly which is not what those programs do. Too much cardio lead to muscle loss and makes it harder to lose weight because of the adaptation and the signal it sends.

I mentioned in other post that cardio and resistance send different signals to your body (click here to read that post), cardio tells your body to be more efficient at that activity, with cardio you improve your endurance and for that muscle mass is not needed it can actually block your progress so you start losing body mass because you don´t need it for that activity and every time you need to do more and more cardio just to maintain your weight otherwise you start gaining it back.

Those weight loss programs put together the most common strategies to lose weight fast without considering your health and long term success. Yes, if you eat less and move more you´ll lose weight with any program, the problem comes later when you get off the diet, it only takes some months or years until you regain the weight.

The biggest mistake is this: It´s not about losing weight fast, it´s about losing weight at a sustainable pace that gives you the freedom you need while developing the habits needed to make that weight loss sustainable. The only way to do this is by focusing on hormones and metabolism, when you start following strategies so that your hormones and metabolism work efficiently, hunger and cravings start to decrease and you feel less tired, you start feeling more energy, more motivated and is easier to follow a diet, with time you see that you can still enjoy your favorite dishes, desserts and snacks and you find yourself making healthier and better choices 80% to 90% of the time without effort. So you enjoy life a lot more. This is the place you want to get. This is our goal to help you get to that place.

Let us know by leaving a comment below and on Twitter if you´ve tried to lose weight before and which diet or program were you following? Also let us know why you stopped the program.

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