Lose Weight and Keep It Off: A 20-Second Exercise

Weight loss requires a concentrated effort. What typically happens is people make massive changes until they lose weight. Once they reach their goal, they revert to the old behavior that was the cause of weight gain. It sounds crazy, but it is the pattern. I want to change this! I want to see you lose weight and keep it off!

I am your Weight Loss and Wellness Coach. That means I will help you create a healthier body, mind and spirit. I am here to guide you long after the weight comes off. That is the fun part!

So let's look at a technique that will not only help you lose weight but also enrich your life. When you are making a change, you will need a plan. This plan should take into consideration your usual habits. You will want to make the new habit so easy to implement that it literally will take less than 20 seconds. Studies show that if the new behavior exceeds 20 seconds, your brain will talk you out of doing it. 21 seconds seems like too much effort, LOL.

I am not making this up. Shawn Achor writes about it in his book "The Happiness Advantage". He went as far as sleeping in his gym clothes to get in the habit of working out in the morning.

Really think about what needs to change. Then think about what you need to do instead. Make the new behavior easy to engage in within 20 seconds. Make the old habit too much effort. Make the old habit a pain to do that takes much longer than 20 seconds.

In the beginning, you will need to prompt the desired habit until it is conditioned to happen automatically. This takes only 21 days! This will work - give it a try.

Diet for "Beer Belly"

Introduction

We present a three-day dietcycle that aims to free you from accumulated fat and cleanse the body.

Diet enhances the metabolism and melt fat. Ideal for removing the effect of the so-called "beer belly". 100% success rate for removal of excess weight and the elimination of the abdomen would get if you combine this diet and exercise program.

In the full cycle of the diet are removed between 6 and 10 kg.Diet with menus for three days to repeat over a month. This means that after the diet on the third day, start again with the regime for the first day and so for 1 month.

Drink at least 4 cups of water (1.5 liters) of water per day.

Breakfast:

First day

Black coffee or tea with 1-2 sachets of artificial sweetener

½ grapefruit or grapefruit juice

1 toast, smeared with a little vegetable oil (peanut can, or if you do not like with a little olive oil).

Second day

Black coffee or tea with 1-2 sachets of artificial sweetener

1 hard boiled egg

½ banana

1 toast

Third day

Black coffee or tea with 1-2 sachets of artificial sweetener

4-5 plain crackers

50 g cream cheese (you can smear on crackers)

1 apple

 Lunch:

First day

100 g tuna

1 toast

Black coffee or tea with 1-2 sachets of artificial sweetener

Second day

100-150 g cheese 100 g tuna

4-5 plain crackers

Third day

1 hard boiled egg

1 toast

Black coffee or tea with 1-2 sachets of artificial sweetener

Dinner:

First day

80-100 g chicken or lean meat (in no pork)

1 cup cooked green beans, maybe canned.

3-4 medium carrots

1 apple

1 cup regular vanilla ice cream


Second day

2 sausages (preferably chicken)

1 cup steamed broccoli or 100-150 g cabbage salad, sprinkled with olive oil.

3-4 medium carrots

½ banana

½ cup regular vanilla ice cream

Third day

100 g tuna

3-4 carrots

1 cup steamed cauliflower (if not love, yet make coleslaw)

A few slices of cantaloupe or watermelon

½ cup regular vanilla ice cream

How to loss body fat with diet

Rule #1: Avoid “white” carbohydrates
Avoid any carbohydrate that is — or can be — white. 
Dont eat the following foods : bread, rice, cereal, potatoes, pasta, and fried food with breading.
If you avoid eating anything white, you’ll be safe.


Rule #2: Eat the same few meals over and over again
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like.

Dont drink milk, normal soft drinks, or fruit juice. 

Obesity and the risks it hides

What is Obesity ?


It is a chronic condition defined by an excess amount body fat. Crtain amount of body fat is needed for heat  insulation, storing energy, shock absorption and more other functions. The normal amount of body fat is (expressed as % of body fat) arround 25-30% in women and 18-23% in men. Women with over 30% body fat and men with over 23% body fat are obese.

What are health risks associated with obesity?


Obesity is not just cosmetic consideration; it is a dire health dilemma directly harmful to one's health. In US arround 300,000 deaths are directly related to obesity, and more that 80% of these deaths are in patients with a BMI (body mass index).


Obesity also increases the risk of developing a number of chronic diseases including:


Insulin Resistance. Insulin is necessary for the transport of blood glucose (sugar) into the cells of muslce and fat (which is then used for energy). By transporting glucose into cells, insuling keeps the blood glucose levels in the normal range. Insulin resistance is the condition whereby the effentiveness of insulin in transporting glucose (sugar) into cells is diminished.
Fat cells are more insulin resistant than muscle cells; therefore; one important cause of insulin resistance is obesity.


Type 2 (adult - onset) diabetes. The risk of type 2 diabetes increases with the degree and duration of obesity. Type 2 diabetes is associated with central obesity; a central obesity mean him/her body is sharped like an apple.


High blood pressure (hypertension). Hypertension is common among obese adults. A Norwegian study showed that wight gain tended to increase blood pressure in women more significantly than in men.


High Cholesterol (hymercholesterolemia)


Stroke (cerebrovascular accident)


Heart attack


Congestive heart failure


Cancer 


Gallstones 


Gout and gouty arthritis


Osteoarthritis (degenerative arthritis) of the knees, hips, and the lower back


Sleep apnea


Obesity is leading preventable cause of death worldwide, with increasing prevalance in adults and children.