This is the last day of 2017 and in a few hours we all will be celebrating New Year’s Eve 🙂
If I look back at 2017, globally it has been a good year for me and my family: we had some challenging times, especially our children, but it ended well with hard work and … a bit of luck 🙂
Other moments were sad but that’s life 🙁
All in all, I am happy and even proud of what we did in 2017 and I just wish the same for 2018.
You know that New Year’s resolutions are important. Have a look at this nice video, posted a few years ago: people who pick New Year’s as their time of change were 10 times more successful. Or to be specific, those who decide to change at another time have only a 4% success rate after 6 months, compared to 46% for those who made their commitment at New Year’s.
And you don’t need super powers to succeed: it’s more based on small goals and small wins, facilitation, self-monitoring and minimizing temptation. One sentence that I like a lot: use your high willpower moments to prepare for your low willpower moments.
What about you? I hope that 2017 has been a good year for you, with a better health, more energy and less weight.
In all cases, please take a moment and think about what really matters for you and your loved ones. It’s the right time to think about what you can improve in 2018.
I know it from experience: it is so easy to set goals and so hard to achieve them.
Because it’s about change. And change comes only with action.
If you are trying to lose weight, I hope that my posts helped you in some way.
My main focus in 2017 has been on a crucial topic: metabolism.
5 Weight Loss Tips from 5,000 Success Stories is a catchy title but it’s true as you will see, weight loss experts have really worked on these cases to identify what they all had in common. What I miss though in this title is the word “motivation”. So a good one could have been:
Weight Loss, When Your Motivation Is Melting Faster Than Your Ice Cream 🙂
Losing weight is a real challenge
Millions of people try to, and most of them fail.
We know that motivation is a key success factor, and if we search the web for help, we get not only “5 weight loss tips” but hundreds, thousands of them! Unfortunately, it is not so easy: tips alone may help, but only for a short period of time.
How come? Simply because tips will work durably if we understand why they work. In other words, tips for motivation require a good theoretical knowledge of motivation: where does our motivation come from? How to maintain it, or even develop it?
For that purpose, we will see why it is so difficult to change, and then we will go from theory of motivation to practice, with five tips identified by doctors from the insights of 5,000 success stories in weight loss.
It may seem surprising that we have such a high motivation to lose weight and that this motivation vanishes in front of a chocolate ice cream. If not two ice creams 🙂
What makes change so difficult?
It is true for weight loss as for many other aspects in our life: we seem to fall again and again in the same habits. And right after falling, we feel frustration.
Here are the explanations given by experts on behavioral change:
We usually overestimate the control that we really have over our behavior.
Our decision process is complex: somewhere in our brain, several biochemical interactions taking into account emotions, mood, stress, habits or even addiction will overrule our capacity to rationalize.
In fact, we have an amazing ability to rationalize almost any behavior even at the opposite of what we just decided: our brain has a great power of persuasion when it comes to change from doing things that we don’t like, to thinks that we like. Our capacity to elaborate plausible excuses to our decisions is very efficient at explaining why we can’t do some things that in fact we don’t really want to do.
Take it from the Experts
This doesn’t mean that changing is impossible. Fortunately, many researches have been conducted in the field of motivation, which is a key factor for long term success in weight loss.
We will not develop the old theories such as the Incentive theory (reward system), Maslow’s need hierarchy theory (from basic needs to most complex as self-esteem), Herzberg’s theory (intrinsic / extrinsic motivation) but we will rather focus on the latest theories, called Cognitive theories, more helpful for our weight loss topic:
The Goal-Setting theory tells us that our goals’ efficiency depends on three factors: proximity, difficulty and specificity. Proximity explains why we prefer an ice cream to jogging, if the result – if any – might be visible in six months only. Difficulty is optimal when the goal is perceived as challenging but attainable. Specificity means that goals have to be clear, explicit, because vague goals don’t motivate.
Social-Cognitive Models of Behavior Change add another dimension to the Goal-Setting theory: volition, which translates our intentions into action.
Understanding these theories is important, as it will allow us to maintain our motivation and to rationalize our decisions if we really want to change.
5 Weight Loss Tips from 5,000 Success Stories
The next step is to learn from practical cases: more than 5,000 persons who lost weight definitely have been followed by the National Weight Control Registryand weight loss experts have deducted 5 tips valid for all of them:
Change will come from our motivation, from the bottom of our heart, not from the top of our head. Positive motivation is crucial of course (goal-setting) but negative motivation is important as well (fear of failure, health problems). The key point is to stay motivated.
Self-control needs exercise: each time that we resist to food temptation, we grow our confidence and motivation.
Sugary foods must be reduced progressively but constantly, because they develop physical and psychological addiction.
Mistakes are inevitable and we must again rationalize and learn from them, avoiding « plausible excuses in order to give up».
The support of family, friends and colleagues is necessary for our change, we have to ask them for this support, and also, we should avoid all persons having negative effects on our motivation
As a conclusion, changes are difficult but possible, given a good theoretical knowledge of motivation translated into action (volition!), with successful tips drawn from experience.
Losing weight is a real challenge: millions of people try to, and most of them fail.
We know that motivation is a key success factor and the latest theories, called Cognitive theories, give us a useful insight on how to build, maintain and develop our motivation durably.
But motivation alone is not enough, it has to translate into action, with the help of 5 weight loss tips that real experts have deducted from more than 5,000 success stories.
That’s exactly where METs help us: by definition, the Metabolic Equivalent of Task measure the number of calories burnt per kilogram and per hour. You can then easily compare sports and other physical activities.
Example: “Yoga, Hatha” is 2,5 METs. It means that you will burn 2,5 calories per kg per hour. Yes, it’s not a lot 🙂
If you want to burn twice more fat in the same time, turn to “Elliptical trainer, moderate effort” which is 5 METs. Easy, isn’t it?
The key point is to choose the right activity for you. Hopefully the next section will help you 🙂
6 Takeaways from Comparing Fat Burning Exercises
1) You will notice that METs are heavily correlated to muscle mass. In other words, sports that use more muscles burn more calories. Well, it’s seems obvious, but it’s worth repeating it 🙂 A good goal is to target sports that mobilize 2/3 of your muscle mass.
2) This one may be less obvious: sports where your weight is supported by your legs burn more calories. That’s why running burns more fat in the same time than bicycling.
3) Another less known aspect: mobility is very important. It’s the case for “segments” only (legs, arms) or for the whole body but all in all, you will burn more with a higher mobility.
4) Intensity and high METs are linked but not in a linear way: a small increase at high intensity will result in a higher increase of burnt calories.
5) The problem is that we can’t sustain high intensity for a long period. That’s why High Intensity Interval Training (HIIT) is so effective: you maximize the time spent at very high intensity, thanks to short breaks. But it’s very demanding, especially if you have some pounds to lose. The alternative is to find cardio exercises that have good MET scores and that you can practice for one hour (typically at 60-70 percent of your max heart rate). See all my posts about running for more information.
6) Finally, weather conditions play a big role. We already knew the fat burn effects of cold (see my post about brown fat). It’s also the case for heat: your body works harder to maintain a constant temperature. Be careful though: no ephedra or ephedrine if you plan to exercise in warm places (inside or outside).
With that in mind, it’s up to you now 🙂
Any comment or question, just get in touch, I’d be glad to help.
Let me know how it goes for you.
Choosing the right physical activity is probably an interesting topic, but why a specific post on that, and why now, after the summer break??
In fact, I got this idea because every year at this period, I see many people coming back from vacation with good resolutions regarding their physical activity.
Many of them would like to keep their summer activities (usually running or swimming) after the Back to School period. For instance, I see many joggers that I never saw before — and believe me, I know the regular guys on my permanent running route 🙂
OK, good for them, we all know that a regular physical activity has many health benefits:
improved physical fitness
delayed aging effects
protection against many serious diseases
better mood coming with weight loss
The problem is that these good resolutions don’t survive the first rainy days 🙁
After a few weeks, most people go back to their routine.
Back to School
Because I’ve been there too, I fully understand:
The summer effect is over, your beach-ready body can chill for some time now
Your to-do-list becomes impressive especially if you are a woman and you have kids…
The workload in most businesses is heavy in Q4 (end of year targets..)
All in all, you would need a serious motivation to keep your good resolutions.
The main problem is to find time to allocate to your new physical activity, which would mean giving up something else. I know exactly how hard it is to choose between the last episode of your preferred TV shows and running at night: I did it some years ago.
More Results in Less Time
Here is where I can help, hopefully: time management is important if you want to increase your physical activity, but not only. It took me years to figure it out, so please be smarter 😉
One thing is sure: we all have the same number of hours per day and that won’t change. Finding ways to free up time in your day is hard, for you and for me. My Aha moment has been to accept the idea that more is not better. Instead I have focused on ways to get more results in less time.
As usual, a little research showed me that everything has already been thought, studied and measured by other people in the past!
In that case, it’s called MET, for Metabolic Equivalent of Task. Can you believe that researchers have thoroughly compared all physical activities in terms of burnt calories?
I have started a post on this MET topic to help you get more of your time. When writing it, I had new ideas and at one moment, I thought it would be better to publish it as a page linked to the main menu, just as the pillars of weight loss, Eat Less and Move More. In that way, it won’t be buried in archives within months.
My plan is to show you new angles, especially what would have helped me years ago. Not the general information you can find elsewhere online, but my own point of view and recommendation.
OK, the teasing is done, so stay tuned for more! 🙂
What is it exactly with thermogenesis weight loss?
You see these words together on many sites that promote fat burning supplements. What’s the difference with metabolism? I have also noticed a new trend about “cold thermogenesis” which seems confusing: thermogenesis is all about heat production, so, “cold thermogenesis”, hmm, really??
Do you know what Seth Meyers would say? It’s time for a closer look 🙂
In my last two posts, “Metabolism and Weight Loss” and “Fast Metabolism with Ephedrine“, we have seen that it was possible to raise your metabolism in order to burn more calories. Next to that, I have been asked about the difference between metabolism and thermogenesis: what is thermogenesis weight loss exactly? How does it work? Is it effective? And if so, how to increase your thermogenesis?
Thermogenesis Medical Definition
So what is thermogenesis from a medical point of view? It is literally the « creation of heat » by the body, in fact a complex biochemical process that we will simplify here. Depending on what is triggering this heat production we will classify it as
Exercise Associated Thermogenesis when linked to intentional movement,
Non Exercise Activity Thermogenesis when heat is produced by uncontrolled activation of muscles, typically shivering,
and finally DIT for Diet-Induced Thermogenesis, which is the production of heat during all processes which follow food intake, or to be specific it is the increase in energy expenditure above the Basal Metabolic Rate divided by the energy of the food intake.
Metabolism and Thermogenesis
Here is how thermogenesis and metabolism relate: your daily energy expenditure depends on your BMR (Basal Metabolic Rate), the energy cost of your physical activity plus your Diet-Induced Thermogenesis.
In these three functions, energy is used and heat is produced, thus thermogenesis is involved.
When you sleep, you still need energy to maintain your vital organs (BMR) thus thermogenesis.
When you have eaten, you need energy to deal with this food intake and calories will be converted to heat instead of fat thus thermogenesis.
Finally, when you move all day long, of course your muscle need energy and produce heat, again thermogenesis.Thermogenesis is an important component of your metabolic rate as it will determine your energy expenditure.
I really want to make it clear for you, because I see so many people confusing thermogenesis and metabolism. I have tried to explain it in easy words in my last post, so I will quote myself here 🙂
Thermogenesis is the consequence and metabolism is the cause.
Here is the best picture that comes to my mind when explaining it: if your body was a house with a nice fireplace inside, metabolism would be the number of wood logs required to keep your house warm, and thermogenesis would be the fire burning the logs and producing heat.
I hope I made it clear and that you see the difference between metabolism and thermogenesis weight loss now. If not, let’s try with a video! This one is really cool because it explains a lot with analogies (glucose and money), maybe a bit long, but if you have the patience you won’t regret it:
Brown Fat or Cold Thermogenesis
I will not detail how thermogenesis works at cellular level, you would be bored 🙂 But still I would like to take this opportunity to explain the following biological processes because they are very important to life:
Brown adipose tissue: it’s where thermogenesis usually occurs, babies have a lot of this brown fat and then it reduces. Bad luck 🙁 That’s why so many sites speak of “cold thermogenesis weight loss” currently. I have explained it in this post, but I didn’t expect these funny reactions here. Don’t miss this one 🙂
In a nutshell: some substances such as free fatty acids go through the mitochondrial energy process but for chemical reasons, heat is produced instead of ATP, which would have resulted in energy storage. To simplify: through thermogenesis, energy (heat) has been dissipated instead of being stocked (fat).
Thermogenesis Weight Loss
You can now easily deduct how thermogenesis can help weight loss: increasing thermogenesis would mean more energy expenditure and less fat storage.
Nice, but how could you achieve that?
There are several ways to increase thermogenesis:
Stimulation of some regulating hormones like norepinephrine (noradrenaline, a neurotransmitter described in our page about ephedrine) and leptin (see our article about appetite and prescription drugs for weight loss)
Intake of thermogenic products, such as caffeine, capsaicin found in red hot peppers, green tea (catechins), garcinia cambogia (hydroxycitric acid HCA), dioscorea villosa (Wild Yam), bitter orange (synephrine), guarana (guaranine)
Increase of Diet-Induced Thermogenesis through low-protein diets, emphasizing celery, garlic, parsley, ginger, cinnamon, turmeric, hot peppers, fishes like salmon or tuna, and green tea of course. Other diets insist on low glycemic foods: seeds, nuts, brown rice, eggs, chicken breast, cheese, fruits and vegetables.
Thermogenesis and Ephedrine
Let’s sum it up. More thermogenesis means less fat storage, for sure. Thermogenesis and metabolism walk hand in hand, raising them will help your weight loss. But if you want serious results, don’t put your hopes on pills that focus on thermogenesis only. Except if you’re ready to wait for years to see some effects 🙂
I have started this blog more than 5 years ago and the best way and quickest to lose weight is still the same: ephedra alkaloids or ephedrine, either alone or stacked with caffeine. You know, this famous combination called EC stack (E for Ephedrine and C for Caffeine) which has synergistic effects, meaning that the effects of both products taken together is higher than the effects of each products taken separately). Ephedrine is by far the best way to boost your metabolism and your thermogenesis. Add a smart diet and some exercise to an EC stack and you will lose weight as humanly possible.
So don’t be distracted by the new “magic pill”, I understand that these marketing people try regularly new angles to sell you weight loss pills, but again, nothing, not even prescription pills can beat ephedrine plus caffeine if you do it right, in all legality and safety, as explained everywhere in this site.
As you know, metabolism and weight loss are deeply intertwined.
My last post was all about how to raise your metabolism but in fact I realize it just raised more questions 🙂
“OK, metabolism can cause overweight, but again, what is it exactly?”
“How do I know if I have a slow metabolism?”
OK, let’s step back and answer these questions.
What is the Medical Definition of Metabolism?
Said in easy words, metabolism is the minimal energy required daily by your body to survive.
Now the medical definition :
The Basal Metabolic Rate (BMR) is the energy required by your vital organs when your sympathetic nervous system is not stimulated. It is the minimal energy expended by your lungs, heart, liver, kidneys, skin, muscles etc. when sleeping.
The Resting Metabolic Rate (RMR) is just the same measure but at rest, not when sleeping.
How Do You Measure Metabolism?
The unit of measure is calories, as Basal and Resting Metabolic Rates measure energy.
In common words, they represent the minimum number of calories burnt per day to cover your vital functions. Your basal metabolic rate represents approximately 70% of the total number of calories burnt daily.
What is the Link between Metabolism and Thermogenesis?
Thermogenesis is the consequence and metabolism is the cause.
Your body requires energy for its basic functions and consuming this energy produces heat: this process of heat creation is called thermogenesis.
Let’s picture this: if your body was a house with a nice fireplace inside, metabolism would be the number of wood logs required to keep your house warm, and thermogenesis would be the fire burning the logs and producing heat.
Any Idea of Your Own Metabolic Rate?
We have several medical surveys that measure metabolic rates based on weight, height, age and sex. Based on that, you have many online tools that will do the guess work for you. You just have to enter these values (your weight, age etc) and you get a fair approximation of your BMR. Careful though: some sites don’t mention if they estimate your Basal Metabolic Rate or your Resting Metabolic Rate, in that case run and try other ones 🙂
Metabolism and Weight Loss: Why Should You Care?
It’s important since it will give you an idea of your minimum energy needs per day. Thus, you can compare to your calories taken in food and beverages and realize what is burnt and what is stocked as fat for future usage (in theory).
Is Metabolism Linked to Fat?
There are several aspects in this question:
Your fat mass plays a role in your metabolic rate, but fat cells (adipocytes) require very few calories to keep alive, compared to your lean body mass which is much more active and which burns many more calories.
That’s why you always hear that it is important to keep your muscle mass, because it will burn many calories even at rest, where fat cells could be stocked for years at very low cost of energy.
As a consequence, your fat mass will increase you metabolic rate, but in a low proportion.
In other words, you will need more calories to stay fat! Your food intake will be used to cover higher energy needs (your metabolic rate plus your daily activity) and as usual, the surplus will be stocked as fat in your adipocytes.The only way to break this vicious circle is to destock fat.
This brings me finally back to my previous post: how to raise your metabolism in order to lose weight. I hope that these explanations gave you a better understanding of this key physiological process, metabolism. From my experience, knowing how your body works is a crucial step to your overall health.
If you have a fast metabolism, you burn more energy and you lose weight, or at least you stock less fat if your calorie input is too high.
In previous posts, I have already touched these topics: lipolysis, energy expenditure, metabolism and weight loss. Now I would like to first clarify some popular beliefs and then see how you can raise your metabolism to burn more calories or even better, to burn fat.
1) How Metabolism Works
If a picture is worth a thousand words, then a video is probably worth multi-millions 🙂
No doubt for this one: honestly, it’s a must if you want to understand how your body works, by balancing anabolism and catabolism (metabolism being the result of this balance).
Look at these comments on Youtube:
“This was seriously so much more helpful then half a semester of university lectures!?”
“This is great! Thanks for teaching me more in 11 min than my university professor could in 4 weeks…so far.?”
Please, take these 11 minutes and watch til the end: the final words explain what happens to excess carbs or protein and how ATP determines your level of adipose tissue. If you watch this video, you will have a better knowledge about weight issues than 99% of the population 🙂
Is metabolism different for men and women?
Contrary to popular belief, studies have proved that if you exclude the fat mass in the metabolic rate estimation (using formulas based on lean body mass), the results will be essentially the same for men and women.
Can 2 persons of the same age, weight, fat, have different metabolic rates?
Of course, the Basal Metabolic Rate (BMR) will vary from one person to the other if their bodies and ages are different.
One study in Scotland showed a variation from 1027 kcal per day (very low) to 2499 kcal!
The explanation factors found by the researchers were the differences in fat free mass (62%) then the fat mass (7%) and then the age (2%).
The amazing part of these results is that the remaining 27% are unexplained: neither by sex nor by body composition, which proves that metabolism can be highly different for persons having the same lean body mass, and that their food intake will have a different effect on their weight.
Other studies measured also a difference of 30% between the highest and lowest metabolic rates for persons having the same characteristics. This is probably why many people blame their slow metabolism, and we all know around us some persons who can eat much more than us and remain skinny.
Genetics probably play a role, but there is no real scientific explanation yet (we know how it works but we don’t know why it works at a higher rate by some lucky persons).
Does your metabolism vary, can you raise it?
Yes, it varies, for instance it will decrease with age and with reduction of your lean body mass. There are several ways to increase your metabolic rate: first by your physical activity (see exercising below) but also by increasing thermogenesis with so-called thermogenics: some foods and drinks but essentially ephedrine.
2) How to Increase Your Metabolism?
Best exercises for a fast metabolism
You know that I love running and I’m a big fan of cardio training, but frankly here I must admit that anaerobic workouts are a much better choice for a fast metabolism.
Low intensity exercises over a long period, like running, swimming, biking or even walking, will have great benefits for your overall health, so don’t neglect them! However, if raising your metabolism is your first goal, jump to the next point 🙂
You should be familiar with HIIT now (High Intensity Interval Training, typically weightlifting for bodybuilders). If not, have a look at this post and this one.
Studies have shown that anaerobic exercises have more effect on your metabolic rate, due to the muscle mass development and to a longer lasting effect after exercising (up to 24 hours): you will burn more during two hours running than half an hour high intensity weightlifting, but much less in the next 24 hours, and thus the total calories burnt are higher with anaerobic exercising.
Metabolism Diet: Avoid the Yo-Yo Effect!
This is a common trap where lifetime dieters fall frequently: low-calorie diets are interpreted by your body as a survival mode. Consequently, your brain waits for better times by reducing your Resting Metabolic Rate (RMR). Your diet will be less efficient because both RMR and calorie intake decrease together, thus no change for the balance. The aggravating factor is that you will lose part of your muscle mass, which lowers your lean body mass and consequently your Resting Metabolic Rate. It already looks like a vicious circle, but it goes worse, with what is called the “yo-yo effect”: with less muscle mass, you burn less calories. Because of your low RMR, exercising becomes too hard. Typically after a few weeks, you stop this low-calorie diet and all is set for your next weight gain: your body will not only come back to the initial weight, it will also stock fat in your starving adipocytes to be prepared for your next fasting experience!
Foods that Speed Up Metabolism
Fortunately, there are other safe ways to achieve a fast metabolism through a smart diet.
Remember the golden rules (eat a bit of everything) and add these foods that will raise your temperature and energy.
Chili peppers contain capsaicin which can boost metabolism by up to 25%. It’s worth the burning sensation and sweating.
Spices like cinnamon, ginger, cayenne, garlic or mustard seeds.
Citrus fruits, thanks to their high amount of vitamin C.
Whole grains, because your body works harder to digest complex carbohydrates than processed ones. Go for pasta, brown rice, quinoa, oatmeal or white bread. They also regulate your insulin levels, as seen in my last post.
Essential fatty acids (omega-3’s) found in fish and in many nuts and seeds.
Drinks to Boost Your Metabolism
Here are also a few drinks which have shown good results.
Coffee. Studies show that caffeine can increase your metabolism by up to 16 percent. It also has synergistic effects with ephedrine. More info about EC stacks here.
Milk (because of calcium).
Green Tea is a well-known metabolism booster, among many other health benefits (high in antioxidants).
Water! You can’t have a fast metabolism without pure water which detoxifies your cells and speeds up fat burn. It also reduces your appetite. You may remember my favorite “weight loss tip“: drink a glass of water before each meal!
Fast Metabolism: Ephedrine is the Best Way
As you can see, having a fast metabolism is quite easy if you do it right. You can do it with these foods and drinks but if you want the best possible results in the shortest time, nothing beats ephedrine and ephedra alkaloids. Have a look at my other posts for a detailed explanation. In a nutshell: ephedrine will not only boost your metabolism but also your energy (less fatigue), your focus and will suppress your appetite.
If you are concerned about the legal aspects, check out this page. And regarding potential side effects, no worry, medical studies have proven that ephedrine is safe if taken in a controlled way: of course it’s mainly about contraindications and dosage, but avoiding heat and using your common sense also play a role 🙂
You know that fruits help in weight loss but here I mean low-hanging fruit in terms of prioritization of your efforts: you definitely should eat fruits but it’s not my focus here 🙂
It’s been a while without a post centered on weight loss and this is also the right period of the year to get rid of some pounds. So here are a few words specifically on this topic, including what I currently discuss with people I help in-person.
If you can’t lose weight even if you try hard, it could be linked to hormonal imbalance, especially for women who have reached their 40s or 50s.
I wouldn’t be able to explain that in detail because I am not a physician and this medical topic is *really* complex. Apparently doctors rely too much on lab tests that only show part of the global picture and many people who suffer from hypothyroidism are misdiagnosed.
From my discussions with the doctors in our team, several factors can lead to hormone imbalance: stress putting pressure on the adrenals, poor diet leading to a leaky gut or autoimmune diseases such as Hashimoto’s disease.
Could It Be Insulin Resistance?
The result is usually that your blood sugar level go wild and you become resistant to insulin. In other words, this sugar is brought to your cells that refuse to let it in. Thus blood sugar is directly stored into fat cells, you know, these infamous adipocytes 🙂 As a result of insulin resistance, you have no energy (because sugar is not transformed into energy inside your cells, as it should) and your fat storage increases with each meal! Great… 🙁
As you can see, it is crucial to rule out this problem before considering any weight loss program: you have not the slightest chance to lose weight if you have insulin resistance or undiagnosed hypothyroidism.
Here is a link to a Youtube video made by a doctor that will tell you more about it:
Nutrition: Know Your Classics
Insulin resistance or not, you know that nutrition is key to your health and weight. I know it, you know it, we all know it. Still I see so many people doing the same mistakes again and again. So I thought it might be a good idea to recap the best practices I’ve been giving in my previous posts.
No alcohol. No beer and no strong alcohols either, like gin, whiskey or vodka. From time to time a glass of red wine
Avoid industrial/processed foods
Exclude beef and pork from your choices; eat fish, tuna, salmon, egg whites, chicken or turkey instead – by the way, never fried!
Avoid “quick sugars” passed directly to blood and stored as fat when not used immediately. Prefer complex carbohydrates – starches – such as grains (wheat, rice, barley, oats), beans, corn and potatoes.
Eat plenty of vegetables! Go for lettuce, broccoli, spinach, mushrooms, onions, cucumbers, peppers and tomatoes. Fruits are recommended too, preferably with low glycemic index, because they are tasty and will help your mood, and because their antioxidants have a positive effect on free radicals and toxins.
It’s better if your carbohydrate could go decreasing during the day, ideally carbs only at the four first meals and nothing for the two last ones.
Eat the right fruits
In order to keep a constant metabolism, it is better to have 5 or 6 meals daily, the last one before 7 pm.
Drink a lot of water. Now the easiest and cheapest tip I know for weight loss: drink lots of water! I do it consistently since years and it works wonders. Pure water, when you feel hungry. Before lunch. It’s amazing how it regulates your metabolism and your appetite. It helps detoxing your body.
Go for the Low-Hanging Fruit!
OK, that was for nutrition only and we didn’t mention exercise yet. There’s a good chance that you agree on most nutrition points here, yet they seem unrealistic or there’s too many of them or you can’t figure out how to apply them.. It just doesn’t fit with your life: your food habits, where you eat, what real control you have on your nutrition, in your family, at work, etc. I hear that all the time 🙂
This brings us back to the title of this post: go for the low-hanging fruit!
Take it from the Pareto principle, and believe me this applies to most things in your life: 80% of your results come from 20% of your efforts.
Start with One Point Only
Honestly it helped me a lot when I was struggling. Try to do it also: take a step back and think of possible ways to apply it too. Years ago, my first “low-hanging fruit” decision has been the following: in order to lose weight, let’s start with nutrition first, before any exercising plan. It’s hard to change your food habits but it is also hard to exercise, so let’s start with what produces the quickest results.
So the good question is: what are the 20% of your foods habits that you should change first, in order to have 80% of your weight loss? Referring to the previous list, most probably you could come up with a short list of 3 to 5 points — be realistic!
Now select one point from this list, yes, only one point! Pick up the easiest one. The one that you will be able to apply in your daily routine without any problem. It will be your first step to success.
I know, I know…
If you think “Come on! If it was that easy, it would have done it already“, well, that’s fine, I hear that all the time… I call it “people who know everything but are stuck with their problems” 🙂 Or if you prefer the “politically correct” answer: there’s a huge difference between Knowing and Doing!
That’s why I always start with this “low-hanging fruit” approach with people I help with their weight management. And most of the time it works. My goal is to identify quick wins to start with, and for me it’s crucial for these 2 reasons:
– if they fail immediately, the whole process is compromised.
– if it’s a small change in their habits, they will be able to do it repeatedly during one month. From my experience, it’s what it takes to replace a bad habit by a good one. Keep it in mind: if you do the new thing every day for 30 days, you will “break” the former habit and replace it with the new one!
So please, if you are this kind of person who always thinks “Tell me something I don’t know!” please, don’t think twice, just pick up one easy point and do it!
My Own Experience
For the same reason, years ago I spent a considerable amount of time trying to find that “magic pill” that would make it easier for me to lose serious weight. Back then I really had no idea it would change my life. And that ephedrine would become my central point of interest 🙂 up to the point that I would create a website for that! and that I would be on the same topic for years!! Well it’s life, and I’m happy with it, considering all the people I got to know and that I’ve helped with my posts and recommendations 🙂
OK I digress here — I feel it when I become nostalgic 🙂 what I want to say is that ephedrine is totally consistent with this “low-hanging fruit” approach: you don’t have to suffer! If something can suppress your appetite to such extend and also boost your metabolism and energy, why would you do without it?? I’m happy I’ve made that choice and I’m also happy for all the people I’ve helped with my experience, mainly by recommending what I consider as the best products (meaning legal and safe) and the best ephedrine webshops.
Today is the International Women’s Day and I saw it because Google decided to honor women with a Doodle on the homepage. They do it every year, but honestly this time I find it very smart. Let me explain.
Knowing the Past to Shape the Future
They decided to celebrate 13 remarkable women from history, but through a grandmother reading a bedtime story to a little girl: it’s about transmission, each of these 13 women has a voice that comes from the past to help this little girl build a better future.
I also liked the fact that many of these women are not so famous: it gives us a chance to know more about their contribution and to understand that diversity is a strength, not a threat.
This is of special importance for me, considering my core values: it is our moral responsibility to help people who need it most, day after day, and especially at Women’s Day. Some women suffer more than others. Don’t get me wrong, I have a profound respect for all women in all countries who fight for their rights. I just want to underline the fact that in many countries, women fight for their basic needs, basic as in Maslow’s hierarchy: physiological needs and safety needs come first.
Women’s Day, How Could I help?
The big question that always comes after such statement is: OK, how do you do that? How could you help women who live in countries you don’t even know the name of!
Well, good question…
If you are Google, you can reach millions of people with your Doodle.
If you are Mike Budd, it’s harder 🙂 Let’s try anyway.
You can write a blog post 🙂
You can link to a heart touching video:
You can be humble and try to change small things around you, taking any opportunity to make things better for all women in your life, in your family, in your job, in your community. Every little bit helps!
You can also try to support in a different way. That’s what I did a few years ago, I decided to do something very personal, and frankly, even a bit embarrassing: a poem! Yes, it might sound weird or ridiculous, but at that moment, I felt that it was the right thing to do. I remember I posted it on another blog I had at that time, meant for personal stuff like that, but finally I had no time to maintain 2 blogs. But I have kept the poem in my archives 🙂
So here it is — and please don’t laugh, because it came from the bottom of my heart 🙂
It’s sad but true, I never wrote a poem in my life. Today, my love, my dear wife, I will do it for you.
And for all Sisters, Daughters, Mothers and Wives, Women happy with their lives, Women who suffer.
Today is Women’s day, Would make me laugh if I wasn’t crying, I wish it could be every day, Be strong, for the times they are a-changin’.
To my wife and to all women 🙂