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Weight Loss For Men Over 4. The Easy 5 Step Guide)Welcome, my friend!
You’ve finally found the page you’ve been looking for that explains the fundamentals of what you need to know about weight loss for men over 4. If this is your first time visiting the Fit Father Project, I want to welcome you! This is one of the most extensive posts on this site, because I want to hand you the proven 5 step guide to lose weight – and keep it all off – as man over 4. First, allow me to introduce myself. My name is Dr. Anthony Balduzzi.
I'm a men's health doctor who specializes in weight loss for men over 4. I've helped over 1.
I'm going to show you in this guide. FAIR WARNING: This article is far more VALUABLE and in- depth than your average “Top 1. Silly Tips” posts you see cluttering up the internet. If don’t have 1. 0 minutes to carefully read this article right now, bookmark this page and come back later.
You won’t want to miss a thing. My promise to you with this post: if you diligently read this article and understand this 5 step process, you will have the big picture plan of weight loss for men over 4. Here’s are the 5 key points we’re going to cover. Let’s dive in. First, Here’s Why You May Be Struggling With Weight Loss? Maybe you’ve had a similar thought yourself.
With that in mind, let’s dive into Step #1.. Step #1: DO NOT start with diet and exercise. One of the biggest mistakes I see guys make when trying to lose weight is that they attack diet and exercise first. This is a SUPER EASY mistake to make, because it seems like diet and exercise would be the .
Yet, this is the WRONG first step. Although both diet and exercise are very important (we'll discuss extensively in Steps #3- 5), there are 2 prior foundations that you need to build first. Here are your FIRST two steps.. Foundation #1: Sleep Optimization For Weight Loss. Foundation #2: The Proper Weight Loss Success Mindset.
Healthy Meal Plan For Weight Loss This 5-day sample meal plan for weight loss is all about eating more, not less. The duration of this healthy weight loss diet is one month. You will be provided with simple yet healthy menu for every day of the month. Although it is not one of. I've lost 4 lbs this week. I can see a little difference. I love the meal plan, I don't feel like I'm dieting at all! Sorry it's been so long.
Okay, before i go into this diet in detail, be aware it IS a fad diet, however its one of the more healthy ones, and its VERY effective. I used this to kick my plateau. Results vary based on starting weight and program adherence. Inches lost from hips, waist, chest, thighs and.
Let's examine these Two Big Foundations now.. Poor Sleep Forces Your Body To Rampantly Store Fat EVEN IF You Are Following A Good Nutrition Plan.
During sleep, your body regulates all of its major weight loss hormones. Your body absolutely requires balanced levels of these hormones to lose weight effectively. Your body absolutely requires balanced levels of these weight loss hormones to lose weight effectively. Here are the most prominent hormones that impact your weight loss..
Growth hormone - a key anti- aging hormone - naturally surges at night to help your body burn fat, build muscle, & repair tissues. Insulin - a key food and fat storage hormone - decreases to its lowest levels at night, enabling your metabolism to burn a ton of fat. Cortisol - your body's main stress hormone - decreases at night allowing your cells to relax and rejuvenate.
Key Takeaway #2: Without proper sleep, these critical fat- burning & fat- storing hormones get ALL sorts of messed up - literally forcing your body to hold onto fat. In fact, after a single night of disrupted sleep, your body experiences lower growth hormone, higher cortisol, a slower metabolic rate, and greater insulin resistance (1,2)*. How effective do you think your weight loss efforts will be as you're pushing against this terrible hormonal cascade? Your weight loss progress will flat out suck if you're not getting enough sleep.
In fact, a recent study from the University of Chicago showed that people trying to lose weight with inadequate sleep experienced profound MUSCLE LOSS - with little to no fat loss (3)*. That's the exact opposite of result of what you want. For future reading on how to optimize sleep, check out this extensive blog on the 3 best sleep strategies: The 3 Tips To Sleep Better Tonight. For now, just know this: for the thousands of guys on my Fit Father 3. X Program, I require 6- 7 hours of sleep as a minimum number.
Adequate sleep is the foundation of your weight loss success. Now, let's transition to the second foundation.. Anyone who says differently is either 1) full of crap or 2) hasn't been through the process themselves. Transforming your health & body requires unwinding the unhealthy lifestyle habits that got you overweight in the first place. I'm talking about your eating patterns, your habits for coping with stress, and your exercise habits (or lack thereof).. We need to shift you AWAY from your bad habits that are keeping you stuck, while also moving TOWARDS the new healthy behaviors that will support your goals. As you can imagine, this degree of health change takes effort.
That’s precisely why your successful & sustainable weight loss requires you develop a strong mindset with the emotional fortitude to handle making these healthy changes over the long term. To get more tips on how to improve your mindset for anything you want to tackle, check out this post on the: 5 Navy SEAL Mindset Secrets On Fitness, Success, Manliness, & War.
Key Takeaway #3: You need to develop a mindset that is DEEPLY committed fully to your weight loss journey. You need to know what moves you. What drives you. WHY you’re doing what you’re doing.
And your WHY has to be deeper than you. When you find your why, you don’t hit snooze any more. When you find you why, you find a way to make it happen. It may be to stay strong to take care of your spouse. I’ve found (in most cases) the strongest “Why Powers” are almost always rooted in something bigger than you or me as individuals.
Take a minute now to think about your weight loss ? That's guaranteed.
But having the inner strength, commitment, and purpose can always transcend . It is 1. 0x more important than exercise. Know that right off the bat.
To illustrate this point, I want to mention one of my Fit Father 3. Day Program members named Vijay. Over the past 4 months on the program, Vijay has dropped 4.
Vijay hasn’t performed one single “workout” yet. He also eats bread every single day for lunch.
Vijay just follows a simple, effective, and sustainable meal plan we put together that works with his schedule. And he walks during the day. No voodoo involved to drop that 4. And know that when I say “Effective Nutrition,” I’m NOT referring to calorie counting, highly restrictive meal planning, or any of that unnecessary garbage.
Because when we trim all the fat & complication away from eating for weight loss, effective nutrition is as much about BEHAVIORS as it is about food itself. That’s worth repeating.. Key Takeaway #4: Eating for weight loss is about sustainable behaviors - not getting caught up in the hype of . It's a behavior- based decision that relies on habits & willpower.. The beautiful part is that you already know which foods are healthy and which aren’t.
You know the salmon on the dinner menu is better than the burger. You know chips aren’t as healthy as fruits & veggies. Knowledge is not your issue.
Your issue is establishing the right eating habits and behaviors on a consistent basis. The key to your weight loss success lies in finding ways to get those healthy foods into your mouth consistently - ideally in a simple, sustainable, and enjoyable way that doesn’t feel like work or torture.
Your success is about building sustainable nutrition habits. Key Takeaway #5: I recommend you start with a simple eating approach like my Free 1- Day Weight Loss Meal Plan that simplifies healthy eating into a sustainable and enjoyable plan. When you download your free meal plan, I'll also send you my VIP . It’s performing fat loss interval training. It’s doing cardio. But.. Remember: exercise is just one TOOL for weight loss. It’s not the foundation of your weight loss efforts.
In fact, to lose weight, “formal exercise” it’s the LEAST important part of the pyramid as you see here again.. Please know that I’m NOT saying you can sit on your ass all day and lose weight. We both know that won’t work..
What WILL WORK is understanding that it's 1. NOT EAT 5. 00 calories than it is to spend 1 hour exercising.
Key Takeaway #6: you can't out- exercise a bad diet. It's so much more efficient to make some smart changes to your eating than to throw more exercise at a ? That’s why DAILY MOVEMENT is so important. I recommend a simple morning walk if possible - in the sunlight to get some Vitamin D. That’s the ideal plan. If you have an active job already, you're good to go! Your daily activity threshold is already being met, so focusing on starting a smarter nutrition plan will get you the best results.
If you work a desk- job AND can’t do a morning walk.. I use this online timer www. Every 5. 0 minutes it beeps on my computer reminding me to get up and move around. Plus, moving around every hour while working really helps alleviate back tension and stiffness. Pro Tip: grab a pedometer & set a daily goal of 7,0. You can buy an inexpensive physical pedometer like this one here or use the free pedometer apps on your phone (Android, i. Phone). Using a Pedometers is a great motivation tool to help you hit your daily movement threshold.
Here are a few other tips to move more: Park the car farther away in the parking lot. Take the stairs instead of the escalator. Walk while you are talking on the phone. Hell, even walk your dog, your wife, or your girlfriend : -). All of this seemingly small movement adds up to big results. Remember: the goal of daily movement is NOT to burn calories. The goal is to hit your .
As a result, you’ll naturally eat less and lose more weight. Finally, once the activity threshold is in place (coupled with a good diet, ~7 hours sleep, and a strong WHY- motivated mindset), we can address the capstone aspect of the weight loss pyramid: formal exercise. Step #5: Use The 2 Best Exercise Types For Men 4. We're finally here! Thankfully, your formal exercise approach for weight loss is simple.. There are TWO (2) Types of exercise that you need for weight loss: Type #1: Fat- Burning . There are 5 key strength training exercises that you need to be regularly performing (6).
Click here to get my FREE 2. All you need is: 2. Key Takeaway #7: you need BOTH time- efficient .
How To Lose Weight Fast and Easy. I have had lists of how to lose weight fast and easy before but this is by far the largest list of 1. I have ever done. I have also linked to other pages on this site to give you even more info.
It is one thing to look at this list of tips for how to lose weight quickly and marvel at its size but, in fact, to make the biggest changes in your life you just have to make a couple small changes at a time in your life until life is where you want it to be. So peruse this list, sure, but more importantly just pick a couple of things that you can do now and then come back in a couple of days to pick another couple. Great luck to you! How To Lose Weight Fast And Easy – 1. Simple Weight Loss Tips. Drink plenty of water. Our body needs a lot of water so give in to water.
Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This itself will discourage any tendency to gorge. The best thing about water is that it has no calories at all. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that.
A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you. Drink a glass of water before you start the meal.
Water naturally needs some space so that you feel fuller without actually having to stuff yourself. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster. SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 6.
It’s amazing! Water also plays a vital role in weight control, which is why I donated so much space to it, above. Stay away from sweetened bottle drinks,especially sodas. Hey, all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas. Include in your diet things that contain more water like tomatoes and watermelons. These things contain 9.
They fill you up without adding to the pounds. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened, but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits, of course, are an excellent source of vitamins.
If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories. Choose fresh fruit to processed fruits.
Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can. Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables.
And the leafy green vegetables are your best bet. Try to include a salad in you diet always.
Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct.
Don’t just eat something because you feel like eating it. Ask yourself whether your body really needs it. Watch what you eat. Keep a watchful eye on everything that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich.
Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know’1.
Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.
Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff ourselves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet. Quit snacking in between meals.
Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries tempting but terribly fattening. Snack on vegetables if you must.
You might get the pangs of hunger in between meals. It is something that you can very well control.
Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth.
True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso. Go easy on tea and coffee. Tea and coffee are harmless by themselves.
It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar are as bad as having a big piece of rich chocolate cake’2. Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism. But again lots of liquids is a great thing in how to lose weight quickly.
Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week. Stay away from fried things. Fried things are an absolute no- no.
The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it. Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want.
You need to have at least four regular meals every day. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them.
And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free. Nothing more than an egg a day. Eggs are not such a bright idea.
It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.
Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them. Do you hate cardio and still want to lose weight?
This plan may be exactly what you are looking for Check it out now. Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay.
Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and thereby you do not get bored of your diet. If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you.
Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with. How to Lose Weight Quickly By Eating Right. Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for yourself to get really hungry.
Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say.
Carbohydrates are a ready source of energy and so 5. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 2.