Benefits of Apple Cider Vinegar for Weight Loss | Fast Weight Loss Tips Idea

Benefits of Apple Cider Vinegar for Weight Loss

in this article i am going to talk about all of the benefits of apple cider vinegar. as I know this is a popular trend right now to be taking apple cider vinegar ,but really it's been popular for probably twenty, thirty, forty years for people in the health industry, who knew about the benefits of taking the apple cider vinegar. What does it do? 

It helps to improve your digestion, helps with acid reflux. So acid reflux is often a condition of not having enough stomach acid. so by taking the apple cider vinegar you're actually increasing that acidity which help to break down your food.

It also helps in  mineral absorption from the foods that you're actually eating, because 1)  it helps with digestion right in the stomach 2) it also helps in breaking down your food efficiently .so that you're actually absorbing all of those important minerals from your food. 3)It can also help to lower your blood sugar levels which is fantastic, 4)and can help with weight loss. so this is probably why a lot of you may be trying apple cider vinegar. 
as you can see it's a nice bottle but you want to  look for that mother, so the mother is the actual live organisms in the apple cider vinegar ,which help with that fermentation process and help with that digestive process in your body. so that's something you're looking for, that sediment when you're getting a high quality apple cider vinegar. So when we're talking about weight loss.
What can help you  digesting your food more appropriately turning it into energy ?one study was done and the subjects were taking just two tablespoons of the apple cider vinegar before meals and they lost an average of two pounds in just four weeks. so in one month two pound weight loss without changing diet or exercise. Some people actually lost four pounds in that one month .so incredible and a really easy thing that you can add into your daily lifestyle, again it should be organic apple cider vinegar, it should be unfiltered. it also helps also with a leaky gut syndrome.

If you have any questions about apple cider vinegar or how to  improve your leaky gut, how to lose weight we always have great tips and tricks here at "fast weight loss tips idea".

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What Happens To Your Body When You Stop Eating Meat and Foods

What Happens To Your Body When You Stop Eating Meat and Foods

What would happen to your body, if you suddenly stopped eating food? As Campfires need wood to release heat, cars need petroleum to move, and you need food to fuel every aspect of your life. To understand what happens without food, we first need to understand what happens when you eat.

It starts with the sun, who's energy is harvested by photosynthesis and plants We then consume that stored chemical energy, either directly from eating plants like a tomato or by eating an animal like chicken that has eaten a plant like grains If we take a hamburger as an example you absorb fats from the lipid-filled sauces, proteins from the beef patty, and carbohydrates from the starchy bun. And it's your digestive system using processes like chewing, gastric acid, and enzymes to break the food into small enough molecules that you can then absorb into your bloodstream. Any excess glucose is stored in the liver and muscles as glycogen while some are converted into fats. you can visually see some of the fat stores in the pudgier parts of your body. 

There are around 37 trillion cells in your body and you start to really harvest the energy from your food in the mitochondria of your cells. This is where glucose and fats have been broken down into Acetyl CoA (coenzyme A) and now go through the citric acid cycle where they're modified continuously to release tons of energy carrying molecules. The energy from these molecules are then used to pump protons into a layer of the mitochondria that becomes so dense with protons they need to diffuse back into the less busy space and do so by going through a protein called ATP Synthase. As a result ATP is created, the most important energy source in your body. 

You use around 10²⁵ molecules of ATP every day. When this ATP is hydrolyzed into ADP in your body, the bond breaks releasing energy for things like electrons forming bonds and essentially creating all aspects of your ability to live. If you stopped consuming food, within 6 hours your body will be breaking down glycogen into glucose and fat into acetyl CoA (coenzyme A) to keep your biological processes at work. And this is quite normal, but after 72 hours, your body will need to start breaking down protein in order to synthesize glucose from amino acids otherwise your brain will starve. This is because fats used for energy can't cross the blood-brain barrier with no vitamins and minerals being consumed; people might start to get sick within a week.

Also Read:

• Eat junk food and lose weight! What?
• How to avoid weight gain during the holiday season

After several weeks of starvation, fat stores become depleted, and all that is left for energy is proteins at this point essential proteins for survival, like antibodies used to fight infection or muscle proteins used for strength, are now being used to make glucose. And this loss of protein leads to severe illnesses. Death can come as short as 3 weeks to 70 days, commonly from a heart attack due to the tissue degradation of the heart, diaphragm, and body. A factor in how long you live is how hydrated you stay and also how many fat stores you had to begin with. Although it's pretty amazing to think that if you did stop eating today you could potentially live for another 70 days, but please, don't try this at home. 

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Can You Have Too Much Protein In Your Diet | Fast Weight Loss Tips Idea

Can You Have Too Much Protein In Your Diet

Protein is the chief macro nutrient emphasized when planning a new fitness goal. General protein guideline is to get roughly 0.8 grams of protein per Kilogram of body weight, an amount currently debated within the nutrition industry. Some suggestions have placed the minimum closer 1 to 1.2 grams per kilogram. But it’s clear, consuming more protein than the RDA paired with exercise do show better results in body composition and overall strength.

How much is too much? 

Indeed, there are some cause for concern with excessive protein intake, most of which relates to the kidneys. Chronic kidney damage might be accelerated with prolonged high protein intake. High protein diets might increase glomerular pressure, negatively impacting blood filtration and renal sufficiency. In long-term cases, high protein diets have also been linked to the development of kidney stones. Potential liver issues with acute high protein fluctuations has shown to induce higher AST and ALT levels, measurements indicating possible liver damage. Some issues were also brought up about bone health, where protein-induced acidity might negatively impact calcium absorption, potentially leading to issues like osteoporosis and increased risk of bone fractures.

But… all of these issues must be put into complete context. In terms of bone health, although sound in theory, no strong evidence has ever shown protein-induced acidity to be an issue. Findings even suggest that protein increases intestinal calcium absorption and bone metabolism, which supports bone health. No human evidence has ever shown high protein intake impacting the liver. And finally, in the case of the kidneys, the problem with high protein is indeed legitimate, but this primarily applies to those with an already existing kidney problem. In that case, then restricting protein is definitely recommended.

Also Read:

5 Best Herbal Slimming Tea That Helps You Lose Weight
Things You Need to Know about CICO Diet
Can Exercise Improve Your Sleep

Advantages of high protein intake : 

And for those wondering about goals, whether you want to lose weight or build muscle, more protein almost always correlates with better results. But does that mean that you should just eat all the protein you want? Well, no, simply because, after a certain amount, the benefits don’t really get any better. In fact, more protein can be HURTFUL to your goals. Too much while losing weight makes it difficult to stick to the diet since more desirable foods are limited, protein tends to make you feel full quicker, protein digestion is energy costly, requiring you to eat even more. 

In the end of the day,it… DEPENDS… on a few factors. First is the state of your kidneys, where lower protein is recommended when issues exist. Make sure you check with your doctor to see if you have any underlying problems. Age might also be of a concern, where the older you get, the more protein you need to fight off age-induced muscle loss known as sarcopenia. And of course, it depends on your goals, where you should at least reach RDA, but anything more than roughly 2.5 grams per kilogram is unnecessary.

Ultimately, my advice is that you always aim for high quality protein and eat as much as you feel that you need, just don’t overdo it. As always, thank you for reading this article and get your protein! … Just not too much.

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CICO weight loss | Things You Need to Know about CICO Diet

CICO weight loss | Things You Need to Know about CICO Diet

In this article you're going to learn whether the CICO diet which is “the calories in and calories out diet”, really works. With so many trends emerging in the health industry the classic that has been getting more and more attention is the CICO diet. 

Basically you can eat whatever you want as long as the calories you spend is more than what you are eating. you simply ought to consume fewer calories than you expend day by day on physical activity and very important functions (such as respiration and keeping warm). 

Proponents of CICO argue that it does not essentially matter what you eat, as long as you produce a daily calorie deficit. Including the sweets and junk food, but there is more to that which are :

Satiety

Satiety is the satisfaction from the meal. It's not equal for every dish that you eat. It will leave you wanting more. The best food for satiety is the one with healthy fats. Bread and pasta will leave you wanting more food, and if you give in, which is very likely, you will gain weight. 

Body Fuel

Have you ever tried exercising after eating a cake? The calories are the same as bowl of salad or a piece of steak or oat meal. But the way these fuel the body is completely different, while you may lose weight, it requires serious willpower to not eat anything else, once the sugar level crash.

Metabolism 

image source: maxpixel

Having food high in sugar and lower in protein and fat will slow down your metabolism. As your muscles are not fueled and repaired properly which in turn will cause you to lose less the calories, leading to weight gain. If you have high protein and high food and complex carbs It will help you increase the metabolism. 

In summary the CICO diet does work in logical sense, but our body is more complex than that. Fueling your body the correct way will help you with sustainable weight and great metabolism. Simply having less calories and losing weight may be good for short-term solution. This can damage the health and lead to malnutrition if junk food is consumed. But for long-term, Eating right and lesser if you want to lose weight is the answer.

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The 5 Best Herbal Slimming Tea That Helps You Lose Weight

The 5 Best Herbal Slimming Tea That Helps You Lose Weight

In this article I want to talk about 5 Amazing Herbal Slimming Tea That Helps You Lose Weight. As we all know that tea contain several beneficial properties, which are required for our body to fight against several diseases and also plays a vital role in reducing body weight. So, here are five amazing tea to reduce weight.

Green Tea

Green tea aids digestion and it helps to reduce weight. It is rich in flavonoids which control diabetes. it is good source of zinc magnesium and vitamin E. green tea prevents cardiovascular diseases fight cancer. It is low in glycemic index improves memory and shrinks on board. Green tea is high in nutrients minerals proteins and fiber which helps to reduce excess weight.

Preparation:

Take a pan boil a cup of water pour the hot water into the mug and add some green tea leaves. seep the tea leaves for one to two minutes let it cool down for a few moments and strain it enjoy a perfect cup of green tea 

Mint 

Mint tea is low in calories it contains a number of essential oils that has to reduce the fat in the body. Mint tea is rich in antioxidants it has antimicrobial and anti viral agent .Mint contains menthol which inflammatory release stomach disorders ,promotes immune system and reduces bad brain 

Preparation:

Take a pan boil some water add some fresh mint leaves and Always boil for 10 minutes. Now take a cup and strain the water into it. You can add honey to enhance the taste but it is optional, now the tasty refreshing delicious mint tea is ready. It reduces weight in a short time.

Ginger Tea

Ginger tea helps in weight-loss, this tea is so delicious and tasty. It helps in  weight loss and flat belly. Ginger tea helps in digestion and prevents ovarian cancer it improves blood circulation and promotes heart health.

Preparation:

Now let us see the preparation of ginger tea .Take a pan with 2 cups of water add ginger pieces and allow to boil for 10 to 15 minutes. After boiling strain it into a cup, now the ginger tea is ready to serve. You can add honey to enhance the taste but it is optional. This tea reduces weight  and burns unwanted fat in the belly region.

Turmeric Tea

Turmeric is full of health benefits it act as anti-inflammatory, it reduces weight and increases immunity as it is rich in antioxidants it promotes weight loss.

Preparation:

Take a pan and add 2 cups of water and boil it, add 1 TSP of turmeric four peppercorns ,1/2 inch ginger, 2 cardamom and allow to boil for 10 minutes. Now strain into a cup the turmeric tea is ready. By drinking this tea you can get flat belly and it promotes excess weight loss. This tea also reduces cold cough flu and so many other diseases.

Lemon Tea

Lemon tea helps to reduce weight in the body. It detoxifies your body and boost immune system. Lemon tea gives glow to the skin and it freshens the breathe.

Preparation:

Take a pan with some water add few fresh lemon leaves and boil for 5 minutes. Now take a glass and strain the water. Squeeze the lemon into the water and add 1 TSP of honey and mix well. Lemon tea is ready.It makes you so refreshing, and by drinking this you can get flat belly and reduce weight in a short time.

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How Many Times a Day Should You Drink Lemon Water To Lose Weight

How Many Times a Day Should You Drink Lemon Water To Lose Weight 

The benefit of lemon on fats or weight reductions and three ways to prepare it. When I was a kid I had a fruit info chart with all the fruits on it. I always thought that lime on the chart and the lemon in my kitchen was the same thing and I just had access to the uglier version,it won’t come as a surprise to most of you that lemon and lime have tons of vitamin C and other health components. Lemon actually has more vitamin A and less Vitamin C than lime but both of these will help with immunity, healing, healthy skin protection against diseases and aid weight loss as well.If you're wondering at this point I'm over it the ugly version is not too bad after all. Let’s get straight into the fat loss benefits of vitamin C in both lemon and lime by having them mostly in the morning. So check out how many times a day should you drink lemon water to lose weight.

Nutrient Usage

Vitamin C is necessary for helping the body use carbohydrates fat and protein properly if your body is not using what you're giving it it will be stored as Fats 

Workout Enhancement

Imagine going to the gym and burning more fat than the work you actually did that would be a dream right that's actually possible with lemon juice as well Studies have found that Vitamin C helps with fat oxidation.

Suppress body weight gain

So Vitamin C has been proven to not only help you lose weight but prevent you from gaining weight as well. I cannot imagine a better scenario.

Speed metabolism

it helps with regulating the lipid metabolism and prevents metabolic syndrome, amazing stuff, so let's move on to how to prepare and how many times a day should you drink lemon water

A. Infused water

For people that get bored of drinking plain water you can get creative. You can simply add lemon and lime to your jar or infused water bottle and leave it overnight and drink it the morning after you can also add mint to help with bloating and cucumber for extra hydration.

B. Lime water

This is what I do lazy girl problem, just add half the line to a big glass of water and that's it you have your drink. I drink this in the morning before my breakfast right after I wake up and it's amazing to lose weight

C. Extra soothing 

If you live somewhere cool and you want something extra soothing or you prefer warm water, get the warm water and add 2 tablespoons of lime and 1 tablespoon of honey. Warm water is actually better for you in the morning. Before you leave lemon water will help you with the fat loss process but it cannot substitute for healthy eating and exercise it is amazing but it is not a miracle holy water.

so don't think you can have whatever you want and erase it with this detox, it does not work that way. You need to help your cells by nourishing them and they'll work in your favour to lose weight.

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4 Lazy Life Hacks for Weight Loss that Actually Works | Fast Weight Loss Tips Idea

4 Lazy Life Hacks for Weight Loss that Actually Works

Today, I wanted to talk about the 4 lazy life hacks for Weight Loss. it happened food just won't leave you alone I've been there and I've learned a few tricks along the way that I've used which definitely works well for me and my friends and the best part is it is back by science. Let's get right into the four tips.

1. Search Engine

Do you google everything yeah I do too. How is it related to weight loss? we're gonna take this to the next level. I used to be one of those people that put crap into my body without realizing or giving it any thought at all and then I started researching what I was putting in my body, if I ate a pizza I would go home 

and Google trans fat in pizza or nutritional value of pizza, can you lose weight by eating pizza or how many calories are there in Pizza and you know what I found OK no surprises there but the next time I have was more conscious. I did this for most of the dishes and it helped me become more aware of what I was putting in my body. Do this for healthy food as well, when you realize how much a food item is nourishing your body you'll want to eat it more.Remember guys restaurant do not care about your health or your weight. They're gonna add that extra salt and extra oil just to make the food taste better and if you're in denial after your research and think oh it can be bad bad I can't possibly eat that much calories in one sitting, chances are they are that bad, several research suggests that the higher the awareness higher the chance of reaching the weight loss goal.

2. No Buffet 

Buffet is the worst view, first of all you're gonna feel more guilty about eating lesser than you paid for than the fact that you're eating unhealthy food, no matter how tempting it is avoid buffet at all costs all right,This one no matter what the promotion is buy one get one free not interested, 70% off oh my god tempting no, you pass. There is so much food that no matter how much you eat, you will not think that is enough or too much and also stay away from the buffet effect in general when I was at school even at the university we bought our own single serving food and then when I wanted more I would judge myself a little bit like hey you just ate. With larger portion of food available to you you're gonna eat a lot more. if I was at home every dinner is like a buffet, there is so much food on the table then the whole family should consume just put the food in your plate and do not refill or when you go to your grandma's house um best of luck with that one.

Also Read: 

• Why Dieting Can Make You Gain Weight
• The Best Swimming Pool Exercises That Burn Fat Easily
• Eat Junk Food and Lose Weight! WHAT?

3. Proximity

what you can break ourselves into eating lesser by being lazy. Put your food far far far away if possible the junk food can be very far like there or there or there. Brian Wansink leading expert in changing eating behaviors that the secret to weight loss is to change the environment so that it works for you rather than against you, if you spend most of your time in your room keep all the food downstairs in the kitchen and also no food in the room people, if you want to have a fridge just put water in it another tip is that when you go to a restaurant with your friends, sit at the corner seat when I go to a restaurant I usually aim for the middle seat so I know it's gonna be hard for some of you that like to involve yourselves in all the conversations like me but this really works, we tend to eat more when the food is easily accessible, if you need someone to keep passing the food to you you eventually stop after doing that too many times. 

4. Keep Busy 

Do you eat when you're bored what can you do about that, when there is less work to do I tend to reach for food so much more, see people sometimes having a lot of work is a good thing maybe not for you but definitely for your belly and healthy behavior may draw attention away from the threatening self focus and existential experience that boredom enatils, basically you do eat much more when you're bored, what I do is I snack on sunflower seeds, if I really need to keep myself busy or my mouth busy as I take one seed at a time, it's fun try it.Our brain will think that we're eating so much more if the volume is more than the calories, having a whole plate of vegetables will tell your body that you've eaten enough at the same amount of calories like half a pizza eating more will also take longer for food to go into your body and it will take longer to process and digest it which will keep your food longer.. If you follow all those 4 steps consistently.You will lose your weight fast. So go ahead and give it a try! 

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How Do You Overcome a Weight Loss Plateau | Fast Weight Loss Tips Idea

How Do You Overcome a Weight Loss Plateau

Today, I wanted to talk about the plateau because it's something that pretty much everybody goes through when you're losing weight. It's a dreaded thing and it can really throw you off track if you don't know how to properly deal with it. Go through this process.

First of all determine are you really in a plateau and the way I would define a plateau is that for one month. You have seen no decrease in your weight remember your weight loss is like a heartbeat it goes up it goes down and you have to look at that trend line. so it's very hard to see like week to week if you're really in a plateau so I would say if you're you know if after a month you're just seeing it flat line then at that point.
I would say you're in a plateau then the second thing. I would do is put a positive spin on it instead of saying oh I'm in a plateau realize hey I am I've learned how to maintain my weight loss right now and really if you think about it learning how to maintain your weight loss is really just as important as learning. How to lose weight in the first place because if you lose weight but you don't understand how to keep it off then you're back where you started. So if you really are in a plateau here's what I would suggest you ask yourself number one do I have a written plan and if the answer to that is no you need to write down your plan because chances are you just don't really know what your plan is. You're not really sticking to it and that's why you're just kind of in this area of a plateau. Now if you do have a written plan you need to ask yourself am I following this consistently and this I think is the biggest part of weight loss is being consistent whatever you do whatever plan you choose.

I don't care if it's intermittent fasting or if it's Atkins or if it's paleo or 30 day fix or whatever it is you have to be consistent with it one thing I do is I ask myself at the beginning of every day did. I follow my plan yesterday and the reason I ask it in the morning the day after is you know because snacks and late night things can happen so instead of saying it you know after supper.  I wait until the next morning and do a whole review of the day before in my mind, if you sit down and you and you're honest with yourself and you say I'm really not being consistent ask yourself why are you not being consistent and basically there are two options either your plan , is too hard or your plan is okay but you just haven't really committed to it so if your plan is too hard I would say find another plan there's no reason to make this too hard on yourself different plans work for different people.

So just say okay that one was not going to work for me moving on or you can just make some minor changes to the plan to what you know.  You can stick to if on the other hand do you know that you can stick to the plan but it's just because you really haven't committed to and I'm serious then recommit to it say ,okay I haven't been doing this. But I'm going to recommit okay. well what if you say hey I have a written plan I have been very consistent with it and the scale is just not moving down and that does happen sometimes, I would say my own personal opinion is give it two more weeks and I know that sounds like a lot that's six weeks of being at the same weight but again if you're staying at the same way.

That's an okay place to be that means, that you're learning right now whatever  I'm doing is maintaining my weight in most cases in my experience the scale does start to move down again. But if you still are stuck with that number you've been after like that's a whole six weeks of being the stuck at that same number. 

Then you probably need to tweak your plan just a little and my own personal opinion would be you need to tweak your eating plan the exercise component is important.  In that it keeps you active keeps you feeling good and all that but really you can't outrun your fork that's a true statement you know personally “I can still lose weight” on this plan,  that I have of eating once a day but there may come a time in the future.  that if I want to continue to lose weight I mean I may need to like modify the types of foods and stuff that I eat but right now it's still working for me really any diet plan that's how it works it's that you are just consuming fewer calories and then what you're burning and you know pretty much anything Atkins or paleo all of those things work because you're just you're putting less into your body than what you need and you're burning off pounds it just so happens though with intermittent fasting that's how I can eat fewer calories and not feel deprived.

So if you need to tweak your plan make it very minor and make it very achievable and know that you can be consistent with it this is not a time to be all crazy because whatever you weren't doing was working so likely it just is going to take a tiny little change to then get that scale moving back down. You know if you make that minor tweak and it still doesn't move the scale it make another minor tweak but each time make sure that you're being consistent with it so basically you're just going to have to be stubborn with this Plateau be more stubborn than the plateau that's my best advice so to recap remember think of it.
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Can Exercise Improve Your Sleep | Fast Weight Loss Tips Idea

Can Exercise Improve Your Sleep

The fact of the matter is that for many people, getting quality sleep, let alone fall asleep in the first place, is much harder than we think. Exercise is great for a host of health benefits, such as improving heart health with cardio and HIIT, to improving overall strength with resistance training.

 And time and time again it's been shown that exercise will also help with getting more shut-eye at night. But for those of you that need a bit more convincing, as if you already need more reasons to exercise, here’s some very real and clear evidence of the magical sleeping aid we call gain. First, understand that to invoke sleep, our body follows a near 24-hour cycle known as the circadian rhythm. Based on different cues and signals, this rhythm knows when to tell you when it’s time to go night night. One way in doing so is by raising body temperature.Through the circadian cycle, your body slowly increases in heat, reaching its highest temperature at night right before sleep. 

This, along with the lack of light, signals the body to increase the sleep-inducing hormone melanin. People struggling to sleep can use exercise as a way to actively increase body temperature in hopes to drive this signal. On top of that, a byproduct of burning more energy with exercise is raising levels of adenine, another hormone responsible for making you feel tired and sleepy. Another pesky thing that inevitably makes it harder to sleep is age. With age, the responses to sleep signals and the circadian cycle slows down. As we saw, exercise can help with that silly circadian guy and it does not discriminate with age.

In fact, a 6-month long study of elderly individuals partaking in a resistance training program not only saw a 38% improvement in sleep quality based on the Pittsburgh Sleep Quality Index, but the folks even saw an awesome 52% increase in upper body strength. Sleep better AND open pickle jars easier? That… that’s a win-win! Oh, and in case exercise alone is not good enough as you grow older, another study showed that engaging in weight training, walking, and more social activities improved sleep for older individuals better than doing any of the three alone. And for people that have the most trouble sleeping, like people with chronic insomnia, exercise has undoubtedly shown to improve sleep.

A study showed that as little as one exercise session was able to not only help people suffering chronic insomnia sleep faster, but also sleep longer. The exact reason why is not fully known, but possible reasons are one, the link to body temperature and the circadian rhythm as discussed before, and two, exercise can lower anxiety and depression symptoms, which is something that many with chronic insomnia suffer as well. Sleep better and be in a better mood. As far as the type of exercise, it seems that any type will undoubtedly improve sleep. We know resistance training improves sleep based on earlier studies and might make you rip a few sleeves. But studies show that, yes, cardio improves sleep as well. A representative study of over 2600 people of all ages performing at least 150 minutes per week of moderate to intense exercises, including cardio, on average reported a 65% improvement in sleep.

They even felt less sleepy during the early hours of the day! This is even more true for people with insomnia, as studies showed that low intensity exercises are much more effective than higher intensity. And the time you exercise matters, too. When you exercise in the morning, and especially outdoors, you’ll come in contact with more sunlight, which is a signal to the circadian cycle to increase wakefulness and lower sleep-inducing melanin levels. That means by working out early, you’ll feel more energetic throughout your day. Other studies have shown that you can also benefit from working out in the afternoon because at this time, you will be at your strongest. And you might have heard that working out at night will make your sleep worse, but luckily, that’s not true.

A study from the Journal of Sleep Research found that 35 minutes of exercise 2 hours before sleep did slightly increase heart rate during sleep, but it had no effect on sleep quality. In fact, exercise at night might help you sleep better by first raising your core body temperature and then quickly cooling you down, which is something that happens when you sleep. So choose a time to workout that’s best for you. At the end, exercise at any time will be better than exercising no time. With 40% of the population having sleep troubles, finding out ways to improve sleep is extremely important. And based on that, exercise seems like a no brainier.

So head to the gym, the park, the dance class, the garage, wherever you might be working out, and go get your gain and get your sleep. Good lifting and good night.

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How To Avoid Weight Gain During The Holiday Season | Fast Weight Loss Tips Idea

How To Avoid Weight Gain During The Holiday Season

It’s finally that time again. The time of the year where we celebrate with our loved ones and…lie a little bit on our calorie counting app. Where three slices of turkey count as one. Pumpkin pie is the same as broccoli.

And egg nog has the same number of calories as water. If only we can run away from the impending caloric doom we call winter festivities. The harsh reality is that this time of year is a nightmare on gainz street. If you played your cards right, you should be bulking around this time anyway. Unfortunately for the majority of us, timing bulks isn’t in our dictionaries. So, what exactly can you do to avoid gaining weight gain  over the holidays? Now, the easy answer is to just stay below your calorie limit during the holidays.But, let’s… be real, that’s not going to happen.

What about using lower-calorie ingredients and recipes for this year’s holiday dinners? 

Possible, but not exactly a fun option, for you and everyone else. And… quite honestly, there shouldn’t be any changes whatsoever to your festive dinner plans. After all, the whole point of holiday dinners is to enjoy time with the people you love and enjoy the food you eat. Changing ingredients or the way you eat can make a joyous dinner into a joyless dinner. So, in order to keep holiday dinners intact and still avoid gaining weight, things surrounding it must be adjusted. One of which is your physical activity. 

As you draw closer to the holidays, start ramping up your exercises. Add a few more circuits to your MRT workouts, a few more minutes to your runs, or even a few more intervals on your HIIT sessions. The more days you add extra work, the more you can excuse yourself for stuffing your face. But as great as increasing exercise can be, nothing is more effective than controlling the food you eat. And frankly, it’s much easier than exercising more. Knowing that you have a lot of feasting ahead, eating less beforehand can offset the expected extra calories. But, of course, that doesn’t mean to just go on an insane crash diet. The more days you dedicate to eating less beforehand the better. If you estimate that you’ll be eating 5000 more calories throughout the holidays, for example, then offsetting that 5000 calories by eating 250 calories fewer each day for 20 days is better than forcing yourself to eat 1000 calories fewer for 5 days. At the end, really,

it all comes down to eating less and exercising more. OR… and hear me out here, you can just enjoy yourself and not worry about any of this. Quite honestly, 
a few pounds gained weight over the holidays is such a minor speck to the priceless time spent with your loved ones. It’s time to celebrate your accomplishments over the year and be proud of how far you’ve come. What’s a pound, two pounds, or even 5 pounds’ matter if it means you can’t enjoy yourself at a time in which it matters the most? Forget eating less than usual and forget working out more! Well, maybe you can use a few more workouts. But forget making your life more difficult and just be happy and enjoy… life. 

After all, you can just set it as part of your upcoming New Year’s fitness resolution, right? Well… that is if you finally stick through it this time.

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Eat Junk Food and Lose Weight! WHAT? | Fast Weight Loss Tips Idea

Eat Junk Food and Lose Weight! WHAT

A nutrition professor from Kansas State University decided to go on a rather interesting diet, consisting mainly of nutty bars, powdered donuts, and twinkies. Dubbed the “Twinkie Diet,” he was able to lose 27 pounds in 10 weeks. The point he was trying to make is that if you wanted to lose weight, you just have to count your calories. Considering that he burns roughly 2600 calories per day, the professor decided to eat 1800 calories of mainly junk food daily. And voila, he did in fact lose weight, and anecdotally, proved that his hypothesis was true. You’re probably wondering,

I wonder if this would work for me?

The short answer is… yes. As dearth and unimaginable as it might sound, the theory behind calories in and calories out has been relentlessly shown to have some merit to it in many studies. And if you assume that calories simply mean the amount of food you eat, then it makes much more sense when you say,
“if you want to lose weight, you just need to eat less.” But it doesn’t mean that for people wanting to lose weight, they should be doing the same Twinkie Diet. Problem is, today’s media and society has become obsessed with the number on the scale that it blatantly ignores many other health factors. It just doesn’t boil down to a single number. In all honesty, doing such a diet is rather pointless. Yes, it’s true, that you can in fact lose weight eating nothing but junk. But you will do so at a cost…

…Such as the lack of nutrients. In terms of macros, junk food consists of heavy amounts of processed sugar and saturated fat. Two things of which, when consumed chronically or in excess, has been connected to health diseases such as atherosclerosis and type 2 diabetes. It’s also missing an abundance of protein, the number one macronutrient needed to build any considerable amount of muscle when paired with training. Worse yet, muscle breakdown during weight loss will increase since you don’t have enough protein to fend it off.

And don’t forget micronutrients. Vitamins and minerals, although not significant factors of weight loss, are still needed for good health and to prevent malnutrition. Vitamin and mineral deficiency is no joke, causing a wide range of health issues. Ahem, to name a few: Parasthesia, hypothyroidism, confusion, cheilosis aka lip fissures, fatigue, loss of memory, anemia, pale skin, depression, hair loss, rashes, numbness, cramps, decreased strength output, and, arrr scurvy. And the professor knew this can be an issue, and that’s why he was smart enough to at least supplement his junk food diet with a multivitamin supplement, a protein shake, and a good handful of veggies.


If we also truly look at how much junk food you’re allowed to eat versus healthy food on an 1800 calorie diet, you’ll see that you’re in for quite a starving experience. And again, you’ll probably want more than just losing weight. I’m sure most of you are looking to put on some muscle or at the very least, lose weight and get that elusive “lean” look. You can work out, of course, but much of your exercises will go to waste if you’re not giving your body enough protein to begin with, something that we know junk food is sorely lacking. In the short run, you might be able to get away with a junk food diet with very little negative impact to health.

But if you expect this to work in the long run, sorry to burst your bubblegum, it won’t pan out too well for you. So let’s revisit the question. If you ask, “Can you lose weight eating nothing but junk food?” The answer is factually yes. But if you ask “Is losing weight by eating nothing but junk food healthy? Then the answer is a big, fatty, no. What are some crazy diets you’ve tried?


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Can This Coffee Help HACK Your Weight Loss Goals? | Fast Weight Loss Tips Idea

Can This Coffee Help HACK Your Weight Loss Goals?

You know, I heard about bulletproof coffee a few years back on a podcast, but the speakers quickly said it was pointless and won’t help you with losing weight. My thought was, “Sounds like just another fad that’ll disappear soon!” But, looks like I was wrong. Today, it seems like bullet proof coffee is popping up everywhere and even some of your favorite celebrities drink it. So, was the podcast wrong? Can Bulletproof coffee actually help you burn fat and lose weight?

First, what is bulletproof coffee?

The name is actually a trademarked under Dave Asprey, a marketer, self-titled “biohacker,” and owner of Bulletproof Executive. With Bulletproof Coffee, along with his Bulletproof Diet, he promises to help “upgrade” your life if you follow his plans and use his products. He’s kind of caught some heat recently about the… efficacy of his products, but the bulletproof coffee concept is still perceived positively by many.

So, let’s look at the ingredients: 1 cup of freshly brewed coffee 1-2 tablespoons of unsalted, grass-fed, butter And 1-2 tablespoons of MCT oil, a more concentrated version of coconut oil. Blend these three ingredients together and, BAM, you have bulletproof coffee. Dave Asprey says that you need HIS special blend of MCT oil and magical toxin-free coffee beans to make it work, but no research has ever proven that to be true. Now let’s dissect the reasoning for these ingredients. Unsalted, grass-fed butter is added because it contains higher levels of conjugated linoleic acid, aka CLA, which has been touted for being a fat-burning fatty acid.

The studies, unfortunately, saw little to no effect in weight or fat loss with CLA. And the study with the greatest effect only saw subjects lose on average 2.5 pounds in a span of… 4 months. MCT oil, on the other hand, is a bit trickier. MCT actually stands for medium-chain triglycerides. And because of its medium size, it can be quickly metabolized in the liver to provide energy and circulate ketone bodies, perfect for those needing an extra energy boost or seeking Ketosis. When it comes to studies, there is a trend for increased weight and fat loss with MCT oil. However, the only studies that saw results were done with overweight to obese subjects.

Average-sized populations failed to achieve any significant change. Even with the current evidence, there are plenty of people that claim bulletproof coffee indeed works, but not the way the initial research observed. The magic is actually all about making you feel full. If we look at satiety studies, there is definitely more supporting evidence for MCT oil and butter. In fact, that’s really the case for any fats, especially when you compare it to sugar, which does little in terms of fullness. By adding globs of butter and MCT oil to your morning coffee, you can hold off eating lunch well into the late afternoon. But, there is a catch… With the recommended 2 tablespoons of butter and MCT oil, you’re looking aaat… 435 calories for a single cup of coffee! That’s not only a lot of calories, but it’s also a lot of calories with little to no nutrients other than fat.

Even though a traditional small breakfast might not keep you full as long, it does offer a greater variety of vitamins, minerals, and protein. But if you ask me, I would personally suggest that, for those wanting to lose weight but tend to scoff down too much food in the morning, have an early lunch, or trying to stay in ketosis, then you should consider bulletproof coffee. You just have to plan the rest of your diet accordingly.

If you don’t think you’ll benefit from the added satiety, then skip it altogether. You’re better with a more nutritious meal. And, it’s probably time to change the name of it, too, as we now know, this coffee is anything but bulletproof. Maybe paleo coffee, or butter coffee, or MCTCLA coffee, or cocospresso?

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4 Reasons You're Not Losing Weight | Fast Weight Loss Tips Idea

4 Reasons You're Not Losing Weight

It’s tough. You apply everything you’re learned and researched, yet when you step on the scale, nothing ever seems to change. It’s.. to say the least, disappointing. If you ask me, your weight shouldn’t mean much in the big picture. After all, two people of the same weight can look vastly different. 

A better indicator is to simply look at the mirror! But, I understand people still yearn for their weight to go down, perhaps due to exploitative fitness marketing constantly parading weight loss as THE sign of success. Regardless of how you choose to see it, let’s take a look at some of the reasons that might explain why you’re not losing any weight.

Number 1: You’re eating too little protein

Although typically you want to eat less during a weight loss diet, having more PROTEIN can help in two important ways: One, protein increases satiation and satiety more so than the other two macro nutrients, carbs and fats. You’ll feel full faster, translating to fewer calories consumed per meal, and you’ll feel full longer, delaying any additional calorie intake. Two, protein has a relatively high thermic effect of food, the amount of energy it takes to process the food you eat. For every 100 calories of protein consumed, roughly 30 calories are used in digestion. Carbs and fat take roughly 10 calories for every hundred. More protein means more calories burned, which means more weight lost. Of course, we can’t ignore protein’s role in muscle preservation, attenuating muscle breakdown commonly seen during long-term weight loss. 

Number 2: You’ve only lost water weight

One might see some initial rapid weight loss. But most of that early weight loss is likely attributed to water weight. This is especially true of diets where carbohydrates are the first to go, forcing the body to utilize more of its glucose storage, glycogen, notorious for its water retention. On top of any sodium reduction, which also retains water, or sweat-inducing exercises, the majority of your weight loss in the first 3 weeks is water. After that, if you cease to see any changes on the scale, then it’s time to re-tinker your plan to ensure that you are indeed in a calorie deficit, aka eat fewer calories than you burn, so that you continue losing weight, especially fat weight. 

Number 3: Under reporting your calories

Sometimes people are misguided by calorie counting because when they actually do it, they don’t see any results. But oftentimes, the calorie count is way off. Based on numerous research on the matter, under reporting calories is not only extremely common, but some have found people under reporting their calories by as much as 47%! They’re simply eating more than they think they are. Accurately report your calories or at least get close estimates and when you’re uncertain, always assume you’re eating more. Use apps like MyFitnessPal that can also make counting easier. Bear in mind, you still have to shoot for healthy choices to ensure that you’re getting enough protein and other micro nutrients.

number 4: Not lifting weights

Not lifting weights. Or… any form of resistance training. And, this might have more to do with losing the right weight. We’ve been told by numerous times that cardio cardio cardio, is the way to go for weight loss. As great as cardio might be for, well, your cardiac organ, aka your heart, it shouldn’t be your only weight loss tool. Undoubtedly, cardio can burn fat more so than lifting weights. One 2012 study in fact showed that, when compared to one another, cardio indeed is the benefactor of overall weight loss and even fat loss. But even though cardio resulted in the greatest amount of weight loss, it also negatively impacted lean mass. Resistance training, on the other hand, did the opposite, significantly INCREASING lean mass. So, if cardio is great for weight and fat loss, and resistance training is great for building muscle, 

What’s the best thing you can do? 

That’s right! Both, as clearly indicated in the study as well. When combining both, you truly get the best of both worlds. But, if you had to choose one, then I suggest you go with weights for the muscle improvements. 

Neither diet or more cardio will help in the muscle department. And that wraps up four potential reasons you’re not losing weight. I’m sure that you have encountered your own unique dilemmas, so please feel free to share some of them in the comments to help your fellow fitness junkies break through their weight loss plateaus.

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