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00:41 1.行動する度に1口水を飲む 03:47 2.腸活を意識して食材を選ぶ 05:01 3.太陽の光を浴びて、体を動かす 06:38 4.茶色い炭水化物を食べる 07:29 朝食：オートミール蒸しパン 10:27 5.献立はタンパク質を何で摂るか?を最初に考える 10:17 昼食：ネバトロ丼 12:23 6.食事の始めにスープを飲む 12:56 7.ながら食べしない 14:11 8.間食で何を食べるか決めて準備しておく 16:15 夕食：中華風茶碗蒸し 18:54 9.夜は胃の負担の軽い食事にする 19:16 10 7時間以上の睡眠を確保する ■朝食：オートミール蒸しパン＜材料＞オートミール30g 卵1個バター(ギー)5g お好みでデーツ、ブラックチョコなど＜作り方＞ ①耐熱容器に全ての具材を入れてよく混ぜ合わせ、レンジ600Wで2分加熱 ※トッピングにドライフルーツやブラックチョコがおすすめ！何も入れない場合は蒸しパン本体に甘味を足してください ■夕食：中華風茶碗蒸し＜材料＞豚ひき肉.....................100g 卵................................2個豆腐............................150g しいたけ.....................2個ニラ............................適量にんじん.....................適量 ▼調味料酒...............................小さじ1 しょうゆ......................小さじ1 オイスターソース.......小さじ1 生姜チューブ.............3cm 鶏ガラスープの素..小さじ½ ＜作り方＞ ①しいたけは薄くスライス、ニラは3cm幅にカット、にんじんは千切りする ②深めの耐熱容器に豆腐を入れておく ③ボウルに豚ひき肉を入れ、酒小さじ1、しょうゆ小さじ½、生姜チューブ3cmで味付けしたら豆腐の上の満遍なく乗せる ④空いたボウルに卵2個、水100ml、鶏ガラスープの素小さじ½、オイスターソース小さじ½を入れてよくかき混ぜたら、野菜を加えてさっと混ぜる ⑤豆腐と豚ひき肉の入った耐熱容器に卵液を流し入れてせいろで15分(12分蒸してから様子見して、必要なら追加で3分)蒸す ④お好みでごま油（もしくはラー油）、しょうゆ½かけたら完成 ■焼き芋＜作り方＞ ①さつまいもを綺麗に洗って水気を残したままアルミホイルで包む ②余熱なし・200度のオーブンで90分焼く ③アルミホイルのまま厚手のタオルなどでさつまいもを包み、1時間以上放置して蒸す ............................................................................... 【広告リンクについて】下記の製品URLは一部Amazonアソシエイト・楽天アフィリエイトのリンクを使用しています。本：続ける思考 https://amzn.to/3EWKaDE 本：眠れなくなるほど面白い図解たんぱく質の話 https://amzn.to/4bm7UNy 真空保存容器：VAKUEN プレミアム真空保存容器&全自動食品シーラー機スターターセット 5点セット https://amzn.to/3X3xNeh ストロー付タンブラー https://item.rakuten.co.jp/auc-risecreation/r0443/ 中華せいろ：TARUMIZU 竹セイロ本体2個・蓋1個セット 21cm https://amzn.to/3rcHbjX 蒸し板：北陸アルミ中華セイロ用受け台 27cm https://amzn.to/48jyhlk 黒の麺鉢：無印良品黒釉麺鉢 https://www.muji.com/jp/ja/store/cmdty/detail/4550344341391 ............................................................................... 書籍「ayahare式やせるつくりおき手帖季節の味でらくちん夜ごはん」 https://amzn.to/3yGCvCO ............................................................................... ▼ Instagram https://www.instagram.com/ayahare.log/ ............................................................................... ▼Music Free Music for Videos 👉 Music by cold winter breeze - easy going - https://thmatc.co/?l=6382B8B0 Free Music for Videos 👉 Music by cold winter breeze - reading time - https://thmatc.co/?l=EAC84AF2 Free Music for Videos 👉 Music by You Me And The Piano - Lazy in the Morning - https://thmatc.co/?l=B20ABD87 #ayahare #ダイエット #ダイエットレシピ

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You've probably seen countless videos promising to help you lose 10 pounds in a week or magically flatten your tummy in just 7 days — but do they actually work or are they false fitness claims? 🤔 In this video, I’m breaking down the truth behind those claims: 🔥 The culprits — flashy workouts and influencers making false promises ✅ The good, the bad, and the truth about these challenges 💡 How to get REAL, sustainable results with a smarter, fusion-based approach If you’re tired of wasting time on fads, this is the video for you. We'll cut through the noise and focus on what REALLY works! ================================= How to work or connect with me: ================================= 💪🏻 One-on-One Consulting https://calendly.com/fitgirlusa/ 🎉 Start Your 28-Day Fitness Makeover: Includes Workouts-What to do, Nutrition-What to eat, Mindset-Find your focus! https://kiralangolf.systeme.io/4a7f5397 🏋🏻 Workout Motivation Wear: https://fitgirldesigns.com ================================= Free Guides: ================================= 🤫 Top 10 Weight Loss Secrets https://tinyurl.com/fitgirlusa 🤩7-Day Mind Body Makeover https://tinyurl.com/bodymindfitness ========================================= Workout Gear I use and Recommend for Small Places* ========================================= Resistance Bands:https://amzn.to/4gw0SaL Adjustable Dumbbells: https://amzn.to/3VYDMkQ PowerBlock ( I use & LOVE!) https://amzn.to/3VYDMkQ Exercise Mat Thick Padded: https://amzn.to/3tLHGCv Yoga 1" Thick Mat: https://amzn.to/3sg9Vsl Yoga Blocks: https://amzn.to/3tKfgIQ (Always good to have two for various poses and stretch classes!) Stability Ball: https://amzn.to/40ejsN6 (For most women Medium size, Small if 5 ft or under) Mikolo Cable Pulley System: https://amzn.to/41V7n2y See my Mikolo Cable Pulley System: Video Review here https://www.youtube.com/watch?v=v7V9Mk-70zk *Some product links are affiliate links, meaning I'll receive a small commission if you buy something and it helps support the channel to keep it free! Thanks! ================ Podcasts ================ Podcast: Fit Girl Your Guide to Getting in Shape: Training, Nutrition and Motivation Website: https://fitgirlpodcast.com YouTube Podcasts Playlist: https://www.youtube.com/watch?v=L7quv5EPKsE&list=PLI3lVmSlJqa410oMgropZuk1dng8HTqvT&pp=gAQBiAQB Available on Spotify, Apple Podcasts, YouTube and all other major podcast outlets. ================ Popular Playlists ================ Nutrition Guides: Proper Nutrition plays a huge role in results for definition, strength and tone. Learn what you should be focusing on in nutrition to get fastest results. https://www.youtube.com/playlist?list=PLI3lVmSlJqa6JJ4T4YhFM2x6Hep_HfbkO Motivation: https://www.youtube.com/watch?v=j_F8pBfg3B4&list=PLI3lVmSlJqa5CKtwQxLwM5mH5jmXIFTMI Relaxation, Affirmations and Meditations: https://www.youtube.com/watch?v=WzLPmRch-8k&list=PLI3lVmSlJqa51fw2lgK7NdovU5TbpP1dg&pp=gAQBiAQB Frequency Healing, Sound Wave Therapy, Yoga Music Playlist: https://www.youtube.com/watch?v=drmpyte7hgA&list=PLI3lVmSlJqa7KVqldQx0kjk17Ym9NGhj0 Follow along exercise classes: https://www.youtube.com/@Fitnessmakeover/playlists?view=50&sort=dd&shelf_id=3 My Amazon Favorites Programs: Amazon Prime (I can’t live without it!): https://amzn.to/40hUX1I Amazon Fresh: https://amzn.to/3SjqsX7 This video description contains affiliate links. If you click on one of them, I may receive a commission, but this will not affect your pricing. Thanks for your support! Licensing Images, Video and Sound Effects provided by canva.com Music DigitalJuice.com Social Media & Websites Facebook page https://www.facebook.com/fitgirlusa Instagram @fitgirlpodcast Twitter (X) @fitgirl https://fitgirlpodcast.com https://fitnessmakeover.com https://fitgirldesigns.com Recommended Viewing: "8 Things Nobody Tells You About Belly Fat" https://www.youtube.com/watch?v=UT7ZoZmtfJA&t=34s "Can You 'Spot Reduce' Fat? Myth-busting the Metabolism of Fat Loss" https://www.youtube.com/watch?v=zYRqB-Oljj0&t=215s Chapters 00:00 Intro and Topic 01:42 Culprits 02:14 The Good, Bad & Truths 04:16 Three Tricks 06:03 Getting Results 07:48 More Info 08:40 Mind Over Body

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Das Abnehmen mit dem Crosstrainer ist eine effektive Methode, um Gewicht zu verlieren und gleichzeitig die Fitness zu verbessern. Viele Menschen entscheiden sich für den Crosstrainer, da er ein gelenkschonendes und effizientes Training bietet. In diesem Artikel werden wir verschiedene Trainingspläne vorstellen, die Ihnen helfen, Ihre Abnehmziele mit dem Crosstrainer zu erreichen.

Trainingsplan für Anfänger

Für Anfänger ist es wichtig, langsam mit dem Training zu beginnen, um Verletzungen zu vermeiden und die Ausdauer aufzubauen. Starten Sie mit einer leichten Intensität und einer Trainingsdauer von 20-30 Minuten. Steigern Sie die Intensität und Dauer allmählich, um Ihre Fitness zu verbessern und Gewicht zu verlieren. Achten Sie darauf, genügend Pausen einzulegen und sich vor und nach dem Training gut zu dehnen.

Ein effektives Training für Anfänger könnte wie folgt aussehen:
– 5 Minuten Aufwärmen
– 15 Minuten Training mit mittlerer Intensität
– 5 Minuten Abkühlen und Dehnen
Wiederholen Sie diese Einheit 3-4 Mal pro Woche, um gute Ergebnisse zu erzielen.

Denken Sie daran, dass Konsistenz der Schlüssel zum Erfolg ist. Bleiben Sie motiviert und bleiben Sie am Ball, auch wenn die Ergebnisse nicht sofort sichtbar sind. Mit der Zeit werden Sie Fortschritte sehen und stolz auf sich sein, dass Sie dran geblieben sind.

Trainingsplan für Fortgeschrittene

Für Fortgeschrittene, die bereits Erfahrung mit dem Crosstrainer haben, ist es wichtig, das Training zu variieren und die Intensität zu steigern. Versuchen Sie, verschiedene Programme auf dem Crosstrainer zu nutzen, um Ihre Muskeln zu fordern und neue Reize zu setzen. Integrieren Sie auch Intervalltraining in Ihren Trainingsplan, um den Stoffwechsel anzukurbeln und schneller Fett zu verbrennen.

Ein fortgeschrittener Trainingsplan könnte wie folgt aussehen:
– 10 Minuten Aufwärmen
– 20 Minuten Intervalltraining (wechselnde Intensitäten)
– 10 Minuten Cool Down und Dehnen
Führen Sie diesen Trainingsplan 4-5 Mal pro Woche durch, um optimale Ergebnisse zu erzielen.

Vergessen Sie nicht, auf Ihren Körper zu hören und auf Warnsignale zu achten. Überanstrengen Sie sich nicht und gönnen Sie sich ausreichend Erholungsphasen, um Verletzungen zu vermeiden und die Regeneration zu fördern.

Tipps für eine erfolgreiche Gewichtsabnahme

Abnehmen mit dem Crosstrainer erfordert nicht nur regelmäßiges Training, sondern auch eine gesunde Ernährung und ausreichend Ruhe. Achten Sie darauf, eine ausgewogene Ernährung mit viel Obst, Gemüse, Vollkornprodukten und magerem Eiweiß zu sich zu nehmen. Vermeiden Sie ungesunde Snacks und zuckerhaltige Getränke, die Ihren Fortschritt behindern können.

Trinken Sie ausreichend Wasser, um Ihren Körper zu hydratisieren und Giftstoffe auszuscheiden. Reduzieren Sie den Konsum von Alkohol und Nikotin, da diese den Gewichtsverlust erschweren können. Schlafen Sie ausreichend, um Ihren Stoffwechsel zu regulieren und Müdigkeit zu vermeiden, die zu ungesunden Essgewohnheiten führen kann.

Setzen Sie sich realistische Ziele und tracken Sie Ihren Fortschritt, um motiviert zu bleiben. Feiern Sie kleine Erfolge und belohnen Sie sich mit gesunden Leckereien oder neuen Sportbekleidung. Bleiben Sie positiv und vertrauen Sie auf sich selbst, dass Sie Ihre Ziele erreichen können.

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✅Official Website: https://cutt.ly/Exipure-the--Official- ✅Official Website: https://cutt.ly/Exipure-the--Official- EXIPURE - Exipure Review -WARNING NOTICE 2022! Exipure Weight Loss Supplement - Exipure Reviews EXIPURE REVIEWI would like to talk to you who are tired of not fitting clothes anymore, who are tired of traditional diets, who try to lose weight without help but hate exercise. Exipure is a capsule developed to help the weight loss process. It's totally natural, with no contraindications and no side effects, so any adult can take it, as it'll only bring benefits to your organism. Exipure Exipure is a natural and effective fat burning compound formulated with eight powerful ingredients that help you lose weight fast and also aid in fat burning. Exipure is a very potent weight loss supplement since it raises brown adipose tissue (BAT) levels in the body. Exipure is different from other weight loss supplements because it attacks BAT. If BAT levels are too low, people have trouble losing weight fast. Many people wonder how to lose weight fast or how to lose weight fast without exercise and there is no magical product that will do so. As mentioned in this Exipure review, each organism reacts differently, but thousands of people now know that it is possible to lose weight faster when using Exipure. Exipure is extremely efficient and has one of the most advanced formulas for weight loss. And the best of it all, it doesn't have any of the chemical components that other supplements have. So, it's not vicious, doesn't keep you awake at night and doesn't bring any bad side effects to your health. Exipire Review - Exipure Reviews - Exipure Supplement As stated in this Exipure review, every body will have a different way of functioning, and it is impossible to guarantee that someone will lose weight quickly without exercise. However, there are factors that contribute to faster weight loss, and controlling BAT levels is one of them. There is no magic product that will solve your “how to lose weight fast without exercise” problem, but there are certainly weight loss supplements and weight loss pills that will speed up your process. Exipure is one of those weight loss supplements that, combined with better habits (such as exercise and healthy eating), will bring amazing results. EXIPURE - Exipure Review -WARNING NOTICE 2022! Exipure Weight Loss Supplement - Exipure Reviews EXIPURE - Exipure Review -WARNING NOTICE 2022! Exipure Weight Loss Supplement - Exipure Reviews EXIPURE - Exipure Review -WARNING NOTICE 2022! Exipure Weight Loss Supplement - Exipure Reviews Ignore Tags: exipure weight loss,exipure reviews,exipure weight loss supplement review,exipure fat burn pills,exipure diet pills,does exipure actually work?,does exipure work?,exipure weight loss supplement reviews,exipure ingredients,exipure supplement,exipure review,exipure 2022,exipure detox reviews,exipure supplement review,exipure diet pills reviews,exipure diet pills review,exipure reviews 2022,exipure review 2022,exipure official,exipure real review,miss exipure weight loss,exipure reviews,exipure weight loss supplement review,exipure fat burn pills,exipure diet pills,does exipure actually work?,does exipure work?,exipure weight loss supplement reviews,exipure ingredients,exipure supplement,exipure review,exipure 2022,exipure detox reviews,exipure supplement review,exipure diet pills reviews,exipure diet pills review,exipure reviews 2022,exipure review 2022,exipure official,exipure real review,miss #exipure #exipurereview #exipurereviews #EXIPURESUPPLEMENT 0:03 - WARNING AND ALERT 0:39 - Exipure Informations! 0:54 - EXIPURE Weight Loss 1:42 - Real Cause of Weight Loss 2:05-EXIPUREREVIEWS 2:17- EXIPURE REVIEW SINCERE 2:18 - How to use Exipure EXIPURE - Exipure Review -WARNING NOTICE 2022! Exipure Weight Loss Supplement - Exipure Reviews EXIPURE - Exipure Review -WARNING NOTICE 2022! Exipure Weight Loss Supplement - Exipure Reviews

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There has been a growing interest in the use of semaglutide, a drug typically used in the treatment of type 2 diabetes, for weight loss. Studies have shown that semaglutide can lead to significant weight loss in individuals who are overweight or obese, making it a promising option for those struggling with their weight. However, the optimal dose of semaglutide for weight loss is still a topic of debate. In this article, we will explore the various doses of semaglutide that have been studied for weight loss, discussing their effectiveness and potential side effects.

Low Dose Semaglutide

One of the initial studies on semaglutide for weight loss looked at the efficacy of a low dose (0.5 mg) of the drug. The results showed that participants who took the low dose of semaglutide experienced modest weight loss compared to those taking a placebo. While the weight loss was less pronounced than higher doses, it was still statistically significant and well-tolerated by participants.

Individuals who may benefit from a low dose of semaglutide include those who are looking to lose a moderate amount of weight and are concerned about potential side effects associated with higher doses. It is important to note that results may vary from person to person, and consulting with a healthcare provider is recommended before starting any weight loss medication.

Overall, low dose semaglutide shows promise as a safe and effective option for weight loss in individuals who are overweight or obese. It may be particularly suitable for those who have not had success with other weight loss methods or who are looking for a less intensive treatment option.

Medium Dose Semaglutide

Studies have also looked at the efficacy of a medium dose (1.0 mg) of semaglutide for weight loss. The results of these studies have been more promising, with participants experiencing greater weight loss compared to those taking lower doses. The medium dose of semaglutide has been shown to be well-tolerated by most individuals, with minimal side effects reported.

Individuals who are looking to lose a significant amount of weight may benefit from a medium dose of semaglutide. This dose has shown to be more effective than lower doses while still maintaining a good safety profile. Healthcare providers may consider prescribing a medium dose of semaglutide for individuals who are struggling to lose weight through diet and exercise alone.

It is important to monitor for any potential side effects when taking a medium dose of semaglutide, as with any medication. Common side effects may include nausea, vomiting, or diarrhea, but these are usually mild and temporary.

High Dose Semaglutide

High dose (2.4 mg) semaglutide is the maximum dose studied for weight loss and has shown to be the most effective in promoting significant weight loss in individuals who are overweight or obese. Studies have demonstrated that participants who took the high dose of semaglutide experienced substantial weight loss compared to those taking lower doses or a placebo.

Individuals who have a higher body mass index (BMI) or more severe obesity may benefit from a high dose of semaglutide. This dose is typically reserved for those who have not had success with lower doses or who require more intensive treatment for weight loss.

While high dose semaglutide is effective in promoting weight loss, it may also come with an increased risk of side effects. Individuals taking the high dose should be closely monitored by their healthcare provider for any adverse reactions and should report any concerning symptoms immediately.

Combination Therapy

Some studies have also looked at the potential benefits of combining semaglutide with other weight loss medications or interventions. Combining semaglutide with other drugs, such as phentermine, or with lifestyle modifications, such as diet and exercise, may lead to greater weight loss than using semaglutide alone.

Individuals who have not had success with semaglutide as a standalone treatment may benefit from combination therapy. This approach may be especially useful for individuals with multiple risk factors for obesity or weight-related health conditions who require a more comprehensive treatment plan.

It is essential to work closely with a healthcare provider when considering combination therapy for weight loss, as there may be interactions between medications or potential side effects to consider. Healthcare providers can help individuals create a tailored treatment plan that addresses their unique needs and goals.

Overall, semaglutide shows promise as a valuable option for weight loss in individuals who are struggling to shed excess pounds. The optimal dose of semaglutide for weight loss may vary depending on individual factors, such as BMI, weight loss goals, and tolerance to the medication. Consulting with a healthcare provider is recommended to determine the most suitable dose of semaglutide for each individual.

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seeing as alot of other people are doing vids of them doing sit ups, losing weight. updates on bodys etc I thought Id do 1 tonight, if any intrest is shown Ill do more just tell me what to do and Ill think of it. Probaly wont get intrest but never mind :)

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