The Key To Losing Weight And Keeping It Off

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Full post: https://www.evoq.bike/blog/cycling-nutrition-guide Do you want to be fast or thin? Change your eating habits over time. Do this slowly and create new habits! If you shed 5lbs asap but don’t change a thing, you have a good chance of putting it back on. Two Cat 4 Questions came in: Weight Loss - If your main weakness is the number on the scale instead of your PMC, should you consider a weight loss block (what would that look like?) or try to pair caloric deficit-days over a longer period to training? Of the former - what does that look like? If the latter - how would that be structured with the 5-blocks to Racing to make sure you are adequately adapting for each subsequent workout or block? Historically I haven't fueled my workouts well - gotten into a bad cycle of doing my morning training fasted (even races often) and then eating like a bird the rest of the day, and then being starving at dinner and eating the entire house. It's the kind of thing that when I step back and look at it then it's clearly so bad - but in the moment, when I get off the bike, there's a bit of fear about eating too much, gaining weight, and "undoing" the weight loss I just earned on the bike. Check out this video for the answer. Some notes: You should never be "losing weight" after a ride. The purpose of rides is to stress the body, break you down, and then you recover (eating is key to this), your body says "that was kinda hard, i better grow and get stronger" and you rebound a stronger human; this is VERY simplified but should get the point across. Cut some some calories at the end of a long ride AFTER you've already WELL FUELED AND RECOVERED. NOT RIGHT AFTER RIDE. A little hunger at night is okay, but going to bed starving is a recipe for poor sleep and not recovering.Focus on fat loss, not body weight; you will retain water with carbs etc; if you chase just that # it will drive you nuts. Get a scale with fat % and watch that only for now.Don’t count calories but count carbs on the bike 1. NO BS: goodbye soda (even diet ones), candy, cakes, sweets, garbage. BYE FELICIA. Eliminating these will fast track this is a healthy way. 2. Focus on fat loss; don't get obsessed with small fluctuations on the scale, it could be water weight. Think long term and stick to your plan, NO cheating! 3. 300-500 calorie deficit a day. FUEL workouts. Eat like a king at breakfast, a prince at lunch, and a pauper at dinner (low cal but nutrient dense!) 4. Don't reduce carbs, reduce overall calories. People who cut carbs see a quicker decline in "weight", but that's water weight. Athletes who eat carbs are more fueled for intense sessions and recover faster (they aren't sure exactly why, but carb loading actually helps recovery too...my theory, you just are never totally depleted and dead!) 5. SLEEP. when you're tired, you're more likely to eat a twinkie and have less resolve. Sleep deprivation also inhibits fat loss. 6. No recovery shakes, eat food. If you can, finish a ride and have one of your meals right after! 7. Snacks are veggies only. If you feel a little hunger, that's okay. That's your body telling you, "Hey, i might need food IN A WHILE, start foraging or go hunt something." Not: go eat the cheeze-its. Do it, they taste like cheese. MMMMM cheese. NO! 8. Don't go all day being good only to cave at the end. Long day + tired + "I've been good" is a recipe for disaster. When dinner is over, we are done fueling! [email protected] Please share this with a friend, and make sure you've subscribed! Thanks!

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Unlock the secrets of your gut microbiome with Dr. Colleen Cutcliffe, CEO and Co-Founder of Pendulum. In this eye-opening episode, we explore the hidden world of bacteria living inside us and their profound impact on our health. Dr. Cutcliffe, a biochemistry expert with over 25 years of experience, reveals: • How your microbiome changes throughout your life • The surprising link between gut bacteria and mood • Why diversity is key for a healthy microbiome • Why akkermansia muciniphila is a crucial strain for gut lining health and GLP-1 production • The truth about antibiotics and your gut health • Groundbreaking research on probiotics for diabetes management Learn how nurturing your microbiome could be the key to better health, metabolism, and even blood sugar control. Don't miss this fascinating dive into the cutting-edge science of gut health. Get my weekly newsletter (https://adaptation.beehiiv.com/subscribe) - Adaptation Book Erik for your next event (https://www.erikkorem.com/speaker) Start AIM7 for Free (https://www.aim7.com/get-started) Promo code: BLUEPRINT for 20% off of all membership first orders → Pendulum Life (https://pendulumlife.com/) Follow Dr. Cutcliffe (https://www.instagram.com/drcolleencutcliffe/) & Pendulum (https://www.instagram.com/pendulumlifeco/) on Instagram Quotable moments: "We've co-evolved with these microbes. They play a super important role in health as well as disease." - Dr. Colleen Cutcliffe "Your gut is actually tied to every single biological system from your metabolism to your brain, to your immune system." - Dr. Colleen Cutcliffe "Diet is one of the most powerful ways that you can influence your microbiome." - Dr. Colleen Cutcliffe "We showed that in people with type two diabetes, we were able to lower A1C by 0.6 points and lower blood glucose spikes by 33%." - Dr. Colleen Cutcliffe "The microbiome is all the bacteria, viruses, and fungi that live in and on us." - Colleen Cutcliffe "Your gut bacteria help metabolize the food you eat, impacting your overall health." - Colleen Cutcliffe "Diversity in your diet is key to a healthy and resilient microbiome." - Colleen Cutcliffe "Antibiotics can decimate your microbiome, but a post-antibiotic regimen can help recover it." - Colleen Cutcliffe "Acromansiomucinophila plays a crucial role in maintaining your gut lining and stimulating GLP-1 hormone production." - Colleen Cutcliffe ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - http://link.aim7.com/adaptation-newsletter See omnystudio.com/listener (https://omnystudio.com/listener) for privacy information.

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Day 09/100: Water fasting is the talk of the town, but is it really the key to weight loss?My weight - 100.7 kg My Diet Today: 🕖 7:00 AM:🧄 1 garlic clove🍵 1 cup green tea 🍉 9:00 AM:🥤 Watermelon slush + scoop of clear protein 🍛 1:00 PM:🍲 Mix vegetables + SoyNutri🌮 3 jowar rotis ☕ 4:00 PM:☕ 1 cup milk tea🥜 Handful of nuts 🥗 6:00 PM: Dahi Bhalla (home-made) 🥣 7:30 PM:🍵 Egg Soup with toast🌼 9:30 PM:🌼 1 cup chamomile teaThings to keep in mind? Don’t forget your multivitamins to avoid deficiencies and support your body during the process.*correction - in video I said drink water 30 min before but drink water 30mins after your workout. Connect With Us ============================== Follow us on Facebook: https://www.facebook.com/dietitianmac/ Follow us on Instagram: https://www.instagram.com/dietitianmac/ To know more about our Diet Plans, Call/Whatsapp us on +91 9402850007 or Visit our website: https://fitelo.co/ #weightlossjourney #indiasbiggestweightlossexperiment #fitelo #transformationchallenge #weightlossmission #healthylifestyle #caloriedeficit #weightlosscommunity #fitnessjourney #mindfuleating #wellnessgoals #healthandwellness #weightlossmotivation #selfgrowth #joinme #100daysofweightloss #fat2fit100days #day09of100 #waterfasting #fattofit #100daysofweightloss #weightlossjourney #healthfirst #mindfuleating #wellnessjourney #sustainabilityiskey #balancedliving

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Wenn es darum geht, Gewicht zu verlieren, ist die Beinregion oft eine Problemzone für viele Menschen. Um effektiv an den Beinen abzunehmen, ist es wichtig, eine Kombination aus gezielten Übungen und einer ausgewogenen Ernährung zu folgen. In diesem Artikel werden wir einige Übungen und Diät-Tipps vorstellen, die Ihnen helfen können, Ihre Beine schlanker und straffer zu machen.

Übungen für schlanke Beine

1. Kniebeugen: Kniebeugen sind eine der effektivsten Übungen, um die Beinmuskulatur zu stärken und Fett zu verbrennen. Stellen Sie sich mit den Füßen schulterbreit auseinander auf und senken Sie langsam Ihr Gesäß, als ob Sie sich auf einen Stuhl setzen würden. Achten Sie darauf, dass Ihre Knie nicht über Ihre Zehen hinausragen.

2. Ausfallschritte: Ausfallschritte sind großartig, um die Oberschenkelmuskulatur zu straffen und den Po zu formen. Machen Sie einen großen Schritt nach vorne und senken Sie Ihr hinteres Knie Richtung Boden, bis beide Beine einen 90-Grad-Winkel bilden.

3. Beinheben: Legen Sie sich auf den Rücken und heben Sie abwechselnd ein Bein gestreckt nach oben. Diese Übung zielt auf die Bauchmuskulatur und die Oberschenkel ab und hilft, die Beine zu straffen.

Diät-Tipps für schlanke Beine

1. Trinken Sie ausreichend Wasser: Wasser ist essentiell für einen effizienten Stoffwechsel und hilft, Giftstoffe aus dem Körper zu spülen. Trinken Sie mindestens 8 Gläser Wasser pro Tag, um Ihren Körper hydriert zu halten.

2. Essen Sie proteinreich: Proteine sind wichtig für den Muskelaufbau und können dazu beitragen, den Stoffwechsel anzukurbeln. Fügen Sie proteinreiche Lebensmittel wie Hühnchen, Fisch, Eier und Hülsenfrüchte zu Ihrer Ernährung hinzu.

3. Vermeiden Sie zuckerhaltige Getränke: Zuckerhaltige Getränke wie Limonaden und Fruchtsäfte enthalten leere Kalorien und können zu Gewichtszunahme führen. Trinken Sie stattdessen Wasser, ungesüßten Tee oder Kaffee.

Weitere Tipps für schlanke Beine

1. Machen Sie Cardio-Training: Cardio-Übungen wie Laufen, Radfahren oder Schwimmen können helfen, Kalorien zu verbrennen und Fett zu reduzieren. Fügen Sie mindestens 30 Minuten Cardio-Training pro Tag zu Ihrem Workout-Plan hinzu.

2. Reduzieren Sie den Konsum von verarbeiteten Lebensmitteln: Verarbeitete Lebensmittel enthalten oft ungesunde Fette, Zucker und Zusatzstoffe, die zu Gewichtszunahme führen können. Versuchen Sie stattdessen, frische, natürliche Lebensmittel zu essen.

3. Pflegen Sie eine ausgewogene Ernährung: Achten Sie darauf, alle wichtigen Nährstoffe in Ihre Ernährung einzubeziehen, einschließlich Proteine, Kohlenhydrate, gesunde Fette, Vitamine und Mineralien. Essen Sie regelmäßige Mahlzeiten und vermeiden Sie große Portionen.

Wenn Sie diese Übungen und Diät-Tipps befolgen, können Sie effektiv an den Beinen abnehmen und eine schlankere, straffere Silhouette erreichen. Konsistenz und Engagement sind der Schlüssel zum Erfolg. Beginnen Sie noch heute und arbeiten Sie kontinuierlich an Ihren Fitnesszielen!

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Welcome to Day 2 of the Protein Diet! This plan is perfect if you want to lose fat without losing muscle. Today’s meals are packed with protein to keep you full, boost metabolism, and support your body during weight loss. 💪 ⸻ 🥗 What’s Included Today: • High-protein breakfast ideas (eggs, Greek yogurt, etc.) • Simple lunch with lean protein (chicken/fish/paneer) • Light dinner with fiber + protein • Optional snacks (boiled eggs, nuts, or protein shake) ⸻ ⚠️ Important Tips: • Drink at least 8–10 glasses of water • Avoid sugary foods and refined carbs • Not suitable for people with kidney disease or gout • Adjust portions based on your needs ⸻ 🔥 Stay tuned for Day 2! Like, comment your progress, and don’t forget to subscribe for the full series! #healthylifestyle #healthychoices #diet #dietplan #health #FitnessMotivation #intermittentfasting #whatieatinaday #weightlossjourney #weightloss #HealthyEating #FatLoss #MealPrep #WeightLossMotivation #FitnessJourney #Transformation #DietPlan #LoseWeight #CleanEating #LowCalorieMeals #IntermittentFasting #HomeWorkout #HealthyChoices #WhatIEatInADay #FitnessGoals #HealthyHabits #NutritionTips #SimpleMeals #RamzanRoutine #RamadanDiet #desidiet

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