1) Balance metabolism by knowing HEC (hunger, energy, cravings).
Hunger should be <5 on a 1-10 scale
Energy should be 6 or more on a 1-10 scale
Cravings should be <5 on a 1-10 scale
If it is not, then you know you were not able to lose weight , you will need to adjust something.
2) Lower calories. Most people lead with calories and throw their HEC out of check as a result. Because of that, they are in one constant starve/binge cycle.
Instead of leading with calories, back calculate them instead. When you get your HEC in check, then take a look at what your calorie levels were. This gives you a rough estimate of what you need to be working toward.
NOTE: use it to refine your approach not define it. A strange thing happens when people see calorie numbers, they all of a sudden forget all reason and think there is something definitive and final in the numbers. The numbers should always be used as a guide only. Your metabolism is a thermostat, not a calculator and it is in constant adjusting mode. Getting caught in the numbers will screw you almost every time.
3) Lose weight. Fat loss and weight loss are not the same so you need to have a better way to measure things than just weight. If you are still just measuring weight, you might as well just give up now. You can’t assess anything with just a weight measurement. If you have not yet gotten past looking only at scale numbers, you are still a dieter and missing the point
So, that’s it. That is the way it is done. I recognize this throws some people out of their comfort zone because they have a hard time viewing things from this new perspective. As a result they revert back to the old comfortable calories out, calories in viewpoint. It is normal, so take your time with this and really think about how it works to lose weight.
Weight loss and fat loss are not the same thing. The scale can be misleading if it‘s the only way you measure your progress, because the scale doesn‘t tell you the difference between fat weight and muscle weight. For example, a woman could weigh 110 pounds but have 33 percent body fat. That‘s what you call a ―skinny fat person. On the other hand, a well-trained female athlete could weigh 150 pounds and be very lean, with 16 percent body fat. That‘s what you call ―solid muscle.
What matters most is your ratio of muscle to fat—your body composition. With this distinction in mind, losing weight should not be your only goal. Your main focus should be burning the fat and keeping the muscle. As long as your body is mostly muscle, then you shouldn‘t worry so much about your total body weight. Burn the Fat, Feed the Muscle will teach you how to measure your body fat and use body composition to track your progress. You‘ll learn how to get results as fast as possible, but you‘ll also be reminded that there‘s a world of difference between rapid weight loss and permanent fat loss.
Crash diets are tempting because they can produce quick weight loss, at least in the beginning. The problem is, when you cut calories too much, or banish entire food groups, you may not get enough vitamins, minerals, essential fatty acids, or fiber. Reduce your carbohydrates too much, and your energy level takes a nosedive. If you fall short on protein, you could lose lean body mass, which slows your metabolism and makes you softer and weaker. You might weigh less and fit into a smaller size, but your body still looks flabby.
Even if you grit your teeth and willpower your way through an extreme diet for a few months, the consequences outweigh the benefits. Deprivation diets make you lethargic, hungry, and miserable. You can‘t stay on them forever, so the weight loss rarely lasts. As with US! you‘ll discover that if you eat the right foods, you can actually eat more and nourish your body with all the nutrients it needs. You‘ll not only burn fat faster and keep it off, you‘ll also get healthier and feel more energized at the same time.
Cereal-based carbohydrates (carbs) mean the sugars coming from grains like corn, wheat, rice, barley, millet, etc.
Among these, corn & wheat are the worst and most of these grains supplied in markets are genetically modified.
White rice is the 3rd on BAD GRAINS LIST.
And the best grain(carbs) is BARLEY. Even the pearl barley is better than whole wheat because it has a lower glycemic index.
Many diabetic patients do not improve with whole wheat bread either. Whole wheat exerts a high glycemic load & blood sugar levels fluctuate terribly.
A single bread meal per day is best way instead of Three bread / rice meals per day, which is the worst diet; and it is the major cause of most diseases in the modern world, like Diabetes, insulin resistance, blood pressure, food allergies, and WEIGHT LOSS etc.
the protein in red blood cells that carries oxygen from the lungs to the tissues.
It is also part of myoglobin:
a protein that in great effort of the body supplies the muscles with extra oxygen.
Iron in the food exists in two forms:
-FERO Form ( bound to the hemoglobin), which is located at:
* Red meat
* Fruits of the sea and
* Other products of animal origin
-FERI Form (bound to free protein carriers), which is located at:
* Dark green vegetables
* Products of whole cereal grains
* Dried fruit and
* Other plant foods
Many products made from flour are fortified with it. Ferrous form is easily absorbed. but the intake of foods containing ferric form with products containing ferrous form or vitamin C will accelerate the iron resorption.
What can stop body resorption of it?
– Soy products
Also as large quantities of:
Lack of iron deprives tissues of oxygen and can cause anemia.
The warning signs of anemia are:
– Feeling tired
– looking palled
– Feeling cold
– Weak concentration and
– Speed up heartbeat.
Because the iron strengthens the immune system. lack of it may increase the propensity to infections. Women before menopause need more iron during menstruation because of losing more.
women during menstruation,
children aged up to two years,
all people with diseases that are accompanied by bleeding, as hemorrhoids or stomach ulcers that bleed,
and people who drink above drugs should be taking extra amounts of it.
According to medical recommendations, adults can increase the intake of iron supplements to help with more nutrients. Supplements containing iron can only be used only under medical supervision.
Recommended daily intake in the body
Adult 10 mg
Women before menopause 15 mg
Pregnantwomen 30 mg
Excess of it inhibits reabsorption of phosphorus. It makes the immune system working hard and may increase the risk of cancer, cirrhosis or heart attack. Symptoms of iron poisoning are:
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0305-588-8819 (For Female Class Registration)
0300-856-6200 (For male Class Registration)