How to lose weight by Iulian Cercel (books like harry potter .TXT) 📕

Our metabolism is different like our identity. Every individual has a different health and lifestyle profile which explains why it is hard to follow a single diet program.

A diet plan may be effective for you, but not for your friend. Even the intensity and duration of exercise may not be suitable for your friend as compared to yours. So to better understand what is actually happening inside your body, here is a basic explanation.

Timing

Breakfast Time:

 The body has fasted from sleep so there is no food intake for 8-12 hours.

 With this occurrence, the energy reserves (in the form of glycogen) are definitely low.

 This is where our muscles are in a state called mild catabolic, since the energy reserves are used for energy while there is no food intake for 8-12 hours.

 The fat stores are being used up as energy. Thus, it is being burned and mobilized.

Your metabolic goal at this time is to replenish the glycogen stores that were used from the fasting hours. You also need to stop your muscles from catabolism so that you will not acquire a state of muscle wasting. Along with that, you also need to support the continuous metabolism of fat.

To do that, you need to have a combination of high quality proteins that are absorbable enough to quickly replenish your muscles from fasting, like eggs and lean meats. You can also mix simple with complex carbohydrates to quickly replenish energy and at the same time, gradually release some of it as you go along your daily routine.

Fat is also important, so make sure to consume essential fatty acids. With that, you can eat walnuts, seeds and avocadoes. You can also make use of little amount of oil like canola oil or flax seed oil.

AM Snack

 The level of your glucose is already gradually balancing out

 The feeling of hunger is increased

Your metabolic goal: give your muscles the strength they need by consuming proteins and enough carbohydrates. It is good to further balance out your glucose level and at the same time, replenish protein stores.

To do that: You need to mix proteins and carbohydrates just enough to attain your metabolic goal. Consider foods with low-glycemic index and you can drink protein shakes, whey proteins from milk and fresh egg whites.

Lunch Time

 The morning snack that you have eaten is burned as energy and you may need more for a full day’s work.

Your metabolic goal is to provide your muscles with sufficient calories with carbohydrates and proteins. Lunch can be your largest meal as compared to breakfast and dinner since you will work more after.

To do this, simply mix high-protein meat products like beef or chicken, then opt for high-fiber and low-glycemic carbohydrates. It is also good to invest in essential fatty acids.

PM Snack

 The levels of the glucose in your body are now deteriorating.

 With a few hours of mild fasting, your muscle is in a metabolic state again.

At this time, your metabolic goal is to gradually level your glucose up and stop the muscles from being catabolized.

To do this: Simply choose a snack that is enough to keep you replenished until dinner. Eat proteins that are slowly absorbed like cooked eggs. As for the carbohydrates, choose the ones that are low in sugar but are dense in calories.

Dinner Time

 Your muscles are anabolic as they prepare for another 8-12 hours of fasting during a sleep. This is up until about 12 in the morning.

Your metabolic goals should support your muscles while they are in an anabolic stage so the catabolic state will not impose any health problems in the long run.

With that, you need to eat types of foods that are low in calories but rich in protein. Choose proteins that are slowly absorbed like beef, pork and chicken. Invest in high-fiber carbohydrates and essential fatty acids.

Chapter 9:

Calorie Counting is Dead

Synopsis

Right now, if reports from health agencies are accurate, there could be a billion people in the planet experiencing weight problems. The health and fitness industry which generates billions of dollars in health related revenues continues to churn out various weight loss programs based on drastically reduced calorie diets along with strenuous workouts, and you wonder why the obesity rates are still increasing and whether such an approach is really effective.

Many of the makers of these programs, of course, stress that in order for them to work you heed to persevere, be disciplined and have the tenacity to persist in the face of difficulties that said programs are liable to bring in.

Perhaps the difficulties that you have to undergo when employing these weight loss routines is the main problem which means that all along makers may have been selling an approach that hardly works in the first place. Lose weight fast? You or anyone else for that matter will have a hard time resisting that kind of marketing pitch.

Calorie Deficit, a New and More Effective Approach

Fortunately, some weight loss advocates are trying to shift approaches, from low-calorie diets to less stressful methods. And they base the shift on something that’s simple and logical – calorie deficit.

When you are overweight, it only means one thing; you have fat deposits in your body that your metabolism can’t process. The question is why your metabolism can’t do that. The answer is you are taking more calories than your metabolism can handle. Does this mean that you have to starve yourself in order to lose weight? Of course not, you will be risking your health if you do that and you will end up dealing with worse problems than before.

The key to losing weight without experiencing a whole range of issues is to create a calorie deficit, which simply means that you eat fewer calories than your body demands. Fewer calories are the keywords, not zero-calories. When you take in fewer calories and you work out, your body starts burning your fat deposits to supply you with the energy you need for the workouts. Naturally when your body burns fat deposits every day you will not be far away from your ideal weight.

Advantages

The calorie deficit approach has many advantages that are not present in drastically reduced weight loss diets. You do not need specially prepared meals to ensure the required calorie intake levels. All you need to is to eliminate some of the calorie loaded foods you are in the habit of eating. Your body won’t be deprived of energy which allows it to function normally and you wil feel good as you lose weight.

Aside from reducing the calories, your diet has to be as nutritionally balanced as you can make it. You want the natural body cleansers in it to help your metabolism work more efficiently. You need the proteins and other nutrients that promote good health.

Benefits

One of the benefits of the calorie deficit approach to losing weight is your health is never compromised; instead, you can become healthier. And unlike low calorie diets that make it difficult for you to protect gains because the deprivation will make the foods you used to eat hard to resist, with this approach since its slower the diet will be a habit by the time you have realized your weight reduction goals.

Wrapping Up

Benefits of Right Food to Health

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By now you should fully understand that healthy eating is not synonymous at all to dieting – and especially where dangerous fad diets are concerned. Eating the right food may be a struggle at the start, but it’s a challenge that’s guaranteed to promise numerous health benefits once healthy eating becomes a regular part of your life.

A Balanced Intake of Vitamins, Minerals, and Other Nutrients

By knowing which foods to eat more of and which ones to eat in moderation, you will be able to benefit from a balanced intake of vitamins, minerals, and essential nutrients. This may come as a surprise to you, but too much of any particular vitamin can actually be detrimental to your health.

Vitamin D toxicity, for instance, can lead to excess content of calcium in your body, which could be bad for your bones and heart. On the other hand, vitamin deficiencies are – as you know – just as bad. Hypocobalaminemia or Vitamin B12 deficiency can inflict long-term damage on nerve tissues if the disorder is not addressed and left untreated.

Higher Energy Levels

A lot of people have a hard time understanding the importance of energy because it’s something you can’t actually see. Even so, energy is something that will make a difference in how you feel especially as you advance in years. Higher energy levels allow you to be more physically active – especially compared to peers who haven’t yet appreciated the benefits of healthy eating. You get to enjoy a better overall quality of life as well as spend a more productive time not just at work but when you spend time with your loved ones as well.

Stress Reduction or Elimination

People may not directly die of stress, but you can be sure that stress is one of the leading contributing causes to diseases that do kill. Stress doesn’t just affect your health. It can also affect your career and personal relationships. Even the way you interact with your family may be negatively affected if you let stress get the better of you.

Thankfully, healthy eating is one of the best ways to combat stress. It puts you in a better mood and makes you less vulnerable to anxiety and depression.

Lower Blood Pressure

Hypertension is the other name for high blood pressure and is a symptom for many different types of chronic diseases. Most of those diseases affect your heart and may have life-threatening consequences. Maintenance for hypertension can be quite expensive and surgery for critical cases is even more cost-prohibitive. You can avoid all such headaches in the future, however, if you simply opt to do what’s right now by eating healthy.

Diabetes

Some people still mistakenly assume that diabetes is something you can only suffer from when you’re young. Others erroneously believe it’s only hereditary. However, diabetes is a disease you can incur anytime and even if you do not like eating sweets a lot. There are other ways for your body’s glucose levels to reach abnormal rates, but you can combat them effectively just by eating healthy.

Aside from those mentioned above, eating right can also help lower your risk for various types of cancer and heart diseases. As you can see, healthy eating is the first and best step you can take to enjoying a long, healthy and fulfilling life.

Publication Date: 01-30-2021

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Dedication:
This course teaches you how to lose weight without the customary calorie counting that is often the basis of most weight loss diets. To be