Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You
Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

There is a saying that goes, “If you fail to plan, you’re planning to fail.” This definitely applies to a low-fat diet. Planning is crucial for you to see it through till the end so that you do not throw in the towel halfway and quit.

 

There are certain specific requirements for a low-fat diet that must be adhered to for the diet to bear fruit and give you the results you seek. The 2 most important fundamentals of the low fat diet are:

  1. Your daily fat intake should only be 30 percent of your daily food intake.
  2. You should do your best to consume the healthy fats and avoid the bad fats

In order to make the plan work, you will first need to work the plan… and this is how you do it.

  1. Plan your menu every week

You must know exactly what you will be eating each day and the portion sizes. Ultimately, you will also need to be at a caloric deficit for the low-fat diet to work. Bothe these component work synergistically to accelerate fat loss within the body. If you do not plan your diet properly and leave it to chance, you may end up eating foods that you’re not supposed to.

  1. Know the difference between the fats

Since you are only consuming 30 percent of your calories as fat, you must make these fats count. You body needs fat to survive and function properly. Consume healthy fats such as Omega-3 fats and make sure you are getting your fats from natural sources such as avocados, almonds, extra virgin olive oil, etc.

  1. Read labels religiously

You must know exactly how much fat you’re consuming. If you’re eating processed foods, you may be shocked to find out how much fat they contain. Even foods that you don’t think contain fat may have saturated fat in them. Bad fats creep into most food if you’re not looking… and it all adds up.

  1. Use the right cookware

It’s best to use cookware that has non-stick properties. You do not want cookware that requires a lot of oil or grease to prevent the food from sticking.

  1. Incorporate daily exercise in your routine

A low-fat diet works better if you’re active an eating clean. Do not neglect your exercise or food choices just because you’re on a low-fat diet. Many people make the mistake of assuming that just because they are on a low-fat diet, they can be sedentary and the diet will work wonders on its own. A low-fat diet is a tool and not a one-stop solution.

  1. Remove all temptations

Most people struggle emotionally and mentally when on a diet. If you have ice-cream sitting happily in your freezer and you’re on a low-fat diet, you can bet that you will constantly be thinking about the ice-cream and sooner or later, you will give in and eat it.

Clear your fridge and kitchen of all foods that are not helpful to your diet. You are less likely to cheat on your diet if you have no temptations around you.

By observing these 6 pointers, you should be able to structure a low-fat diet that is suitable for you. Aim for a specific weight loss goal and use the low-fat diet for a few weeks at a time and see how much closer it brings you to your goal. Develop good eating habits and an active lifestyle. These habits will serve you well in the long run as far as weight management goes and this is something a low-fat diet will not be able to do.

 

Home

5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

 5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

The weight loss journey is a rewarding one if you reach your goal. If you don’t, it will be a disappointing one. Whatever the case may be, make no mistake that this will be an arduous journey that will take time, effort, persistence and patience.

You will not shed the pounds overnight no matter how frenetically you work out. In the first month, you will see a teeny bit of difference. Most women quit in the first month because they have unrealistic expectations. They expect to see visible changes in just a few days.

It’s not going to happen unless you get liposuction. It will take at least 2 to 3 months before you actually see any visible changes. So, you must keep on keeping on. During this process, there are a few things that you must do. These are of paramount importance.

Most women neglect to do these and inadvertently set themselves up for failure. You will only fail if you quit. Following the tips mentioned below will save you much heartache and give you the strength to keep going when the going gets tough.

  1. Write down why you wish to lose weight. This will always be an emotional reason. Don’t say something boring like, “Oh! I want to be fit and healthy!” Quite frankly, most women don’t try and lose weight to be fit and healthy.

They want to be attractive. They want to look good in a biking. They want their partner to desire them. In some cases, they want their friends to be envious that they look so good. Your why will always have an emotional origin. Write down your why.

  1. Keep a food journal. Write down every single thing you eat and drink for the day. Be honest and do not leave anything out. Write down how you feel after you eat. Feelings of happiness? Guilt? Depressed?

Every bit of information is crucial to guide you so that you can make positive tweaks and changes. For example, if you notice that you eat too many cookies, you can cut down the portion by half. With time, you can eliminate cookies off your daily diet and just make it an infrequent indulgence.

  1. Write down details about your training sessions. How much you did and for how long. How did it feel? Over time you will notice that you can exert more and still feel good. You’re getting fitter. Good on you.
  2. Take a photo of yourself in a bikini or something that exposes most of your body. When you exercise, you may gain lean muscle mass and burn fat. The number on the scale may not change but photos will never lie. After a month of diet and exercise, take another photo. You will most probably notice differences.

After your second month of diet and training, take another photo. The difference will be so visible that it will shock you and motivate you. This is how you stay motivated.

  1. Measure the circumference of your arms, thighs, waist, buttocks, etc. and record them down. Fat takes up a lot more space than muscle. Even if your weight is the same but you’ve burnt fat, you will notice your measurements decrease.

This is one of the best indicators of weight loss. Do not trust the scales. They are not reliable and don’t give a complete picture.

You absolutely must do these 5 things when embarking on your weight loss quest. These will serve as route markers. You will lose your way if you don’t know your bearings. The notes in your food journal, the photos and the measurements will always remind you of where you started and where you should be headed. Comply with the above tips to ensure a successful weight loss journey.

Home

Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique
Accelerate Fat Loss with This One Secret Technique

 Accelerate Fat Loss with This One Secret Technique

Do you know what Superman is afraid of? No. It’s not Lois Lane’s PMS tantrums. He is terrified of kryptonite. Superman has a weak point.

Everybody has a weak point. Eliminating this one weak point will help with your weight loss greatly. The question here is… What is your kryptonite?

In order to discover this, you must start a food journal where you record down everything you eat and the quantity you ate. Initially when you are trying to lose weight and cleaning up your diet, you will notice that you are craving one food often.

This one food is something that is your guilty pleasure. It could be ice-cream, chocolate, pizza, beer,… It could be anything. It’s the one food that once you start eating, you keep eating. You think that you can stop with two scoops of ice-cream but you end up finishing the tub.

You tell yourself that you will eat just two Oreo cookies but end up eating the whole sleeve. Or maybe it’s French fries. Whatever the case, you must understand one thing. This food that you don’t seem to have control over,… this is your kryptonite.

The best thing that you can do, is to avoid seeing or coming into contact with this food. Maybe have it once a week in moderation or better still, once every two weeks. This food triggers feeling of happiness and satiation in your body. It’s like a drug fix for your body and that makes it very addictive.

Forget will power and all the other self-help psychology. Your body wants what your body wants. If ice-cream is your kryptonite, and you have a tub of cookies and cream ice-cream happily sitting in the refrigerator, your mind is going to keep thinking about it. You will constantly be telling yourself, “No! Don’t eat that!”

If you look closely in the mirror, you just might see one little angelic you sitting on one shoulder and a red devilish you complete with the pitchfork sitting on the other shoulder whispering in your ears.

Do you really need this torture? Honestly, is it worth it?

Losing weight is a slow and difficult process. Don’t make it worse and torture yourself by placing temptation in front of you. If you don’t give in, it’s still torture. If you do give in, you have just slipped up on your diet. Neither situation is pretty.

The best thing you can do is not to have any ice-cream in the house. Whatever food may be your kryptonite, you should make every effort not to keep any of it close to you. Advise family members not to buy or store it in the house. At least for as long as you’re trying to reach your ideal weight.

It is often said that abs are made in the kitchen and not the gym. 70 percent of your goal is dependent on what you put in your mouth. You could train for an hour and completely negate the workout by eating one slice of cheesecake in 5 minutes. That’s how bad it is.

Don’t sabotage yourself. Be like Superman. Avoid your kryptonite.

Home

Exerpeutic 500 XLS Foldable Magnetic Upright Bike Review

Exerpeutic 500 XLS Foldable Magnetic Upright Bike Review

Exerpeutic 500 XLS Foldable Magnetic Upright Bike Review
Exerpeutic 500 XLS Foldable Magnetic Upright Bike Review

Exerpeutic 500 XLS Foldable Magnetic Upright Bike Review

If you have a hectic lifestyle like so many people do today, you may not always have time to go the gym to workout. Or maybe you just prefer to exercise in the privacy of your own home rather than a crowded gym. Whatever your reasons, if you’re looking for a sturdy piece of workout equipment for your home or apartment, the Exerpeutic 500 XLS Foldable Magnetic Upright Bike is an excellent choice.

The Exerpeutic  Folding Magnetic Bike has been one of the best-selling exercise bikes for a long time because it is a good quality entry-level exercise bike that can be folded up when not in use. The Exerpeutic 500 XLS is an improvement on the previous model and still has all the features that made the Folding Magnetic Bike so popular.

500 XLS Features

The 500 XLS has 8 magnetic resistance levels to allow you to customize your workout according to your own fitness needs. The resistance level can be easily controlled by a knob above the LCD screen which is located between the handlebars. The large LCD display is easy to read and allows you to track time, speed, distance, calories burned, pulse and odometer.

The padded multi-grip handlebars provide a comfortable grip and have pulse monitors built into them. The bike also has large oversized foot pedals with straps to keep your feet from slipping and a large cushioned seat for comfort.

The 500 XLS is has a V-belt drive that is very quiet so you can easily listen to music or watch TV while exercising and you don’t have to worry about disturbing your neighbors if you live in an apartment. When you’re finished with your workout, the 500 XLS folds into a space half its usual size so it doesn’t take up much floor space. Fully assembled, the 500 XLS is 39” L x 26.4” W x 48.4” H.

The previous model was recommended for people between 5’3” and 6’1” tall and 300 pounds or less. The 500 XLS recommended for people between 5’1” and 6’5” and is made with 20% more steel, is sturdier and has a higher weight capacity of up to 400 pounds.

The 500 XLS comes with clear instructions and can be easily assembled in about 45 minutes. However, the magnetic resistance can be a little tricky to assemble so extra care needs to be taken when assembling it or the bike will not work properly.

Overview

The Exerpeutic 500 XLS is an excellent entry-level exercise bike that doesn’t take a lot of room and is affordable. It doesn’t have as many resistance levels as some higher-end bikes, but the eight magnetic resistance levels should be adequate for most people. The bike is very quiet and folds to take up less room when not in use, which makes it perfect for apartments or small spaces.

The Exerpeutic 500 XLS Foldable Magnetic Upright Bike should have a great appeal to a wide range of users and will be an excellent piece of equipment for your home gym.

Exerpeutic 500 XLS Foldable Magnetic Upright Bike

Home

Gazelle Edge Review

Gazelle Edge Review

Gazelle Edge Review
Gazelle Edge Review

Gazelle Edge Review

You may have seen the commercials for the Gazelle Edge on TV where the developer, former Junior Bodybuilding champion and certified personal trainer, Tony Little, enthusiastically demonstrated and espoused its benefits.

Tony developed the Gazelle Edge when he was involved in a near-fatal car crash in 1983 while training for Mr. America. After the accident, Tony began to suffer from depression, became addicted to pain medication, and gained a lot of weight. He did recover and developed his successful home workout machine, the Gazelle Edge. The Edge is still popular today and is a best seller on Amazon with over a thousand positive reviews.

The Gazelle Edge is technically a glider and not an elliptical machine, but it is fairly similar in use. The Edge is a low impact exercise machine that simultaneously works the upper and lower body in a full range of motion, offers an aerobic workout and is perfect for all levels of fitness.

Gazelle Edge Features

The Edge is made of a 1.5-inch rolled steel frame capable of supporting up to 250 pounds. It has an extra-wide, non-skid foot platforms and high-density foam handlebars. It has a full range of motion with a very smooth movement. Since your feet never leave the platform, it provides a low-impact workout, which makes it good for people prone to impact-related injuries. It has a five-function workout computer that displays speed, distance, time and calories burned.

The Edge is easy to assemble and measures 43” L x 28” W x 53.8” H once it’s assembled and ready to use. It is also folds so it’s easy to store in a closet or under a bed and won’t take up much room in your home. It’s also very quiet, so you won’t disturb others while working out.

Gazelle Edge Overview

While similar to an elliptical machine, the movement is different. You use the Edge by placing one foot on each of the platforms and gripping each of the handles. You then move your feet in a gliding motion forward and backward while moving your arms in the opposite direction. It is a smooth, fluid motion but does not mimic the natural motion of walking like an elliptical machine does. It may take a little practice to get the hang of the motion at first.

The Edge doesn’t use any additional resistance other than your body weight, so your workout is limited to the amount of effort you put into it. However, since the motion does depend on you, the transition between speeds is more natural and not jarring as some machines may be, so you can easily transition between a slow walk and a fast run. This motion does provide a good low-impact workout that is geared more towards cardio than muscle building.

The Gazelle Edge is very affordable and can be purchased from Amazon for less than $120. If you are looking for an affordable piece of exercise equipment for your home or apartment, the Edge is an excellent option for you.

Gazelle Edge

Home