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10 Easy Ways to Lose Belly Fat | Quick Weight Loss Tips & Tricks, Healthy Foods

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let me guess you have some unwanted but stubborn belly fat that you would love to get rid of in this video I’m sharing 10 simple ways to cut that belly fat and keep it off we’re also going to be sharing a lot of other tips and workouts on our social media so I hope that you will follow us there as well so that you can tackle that belly fat once and for all the most important thing to understand about belly fat is that it’s really rooted in stress and this is why you can have a situation where you’re pretty regular weight in the rest of your body but then for some reason you accumulate fat around the belly so because stress and belly fat really go hand-in-hand handling and managing your stress is going to be a really important factor to helping your body let go of that extra fat so understand that the whole reason your body holds on to fat in the first place is for survival to help protect you from starvation and the more that you are stressing yourself out the more you’re actually tricking your body into holding on to that belly fat even more so while it’s not exactly easy to live a stress-free lifestyle one thing you can do is actively make time to do things that are relaxing and stress relieving going out for a long walk in nature is a wonderful way to not only reduce your stress levels but also incorporate that physical exercise that would also help you get rid of that belly fat getting more sleep is another wonderful way to reduce the levels of cortisol or stress hormone that cause belly fat and just consider that everything you do in your life that helps you live a more relaxed and happy life is literally helping you get rid of belly fat the second way to lose belly fat is actually to stop do doing situps or at least to stop only doing situps so here’s what I mean first of all you can’t spot reduce so the idea that if you just do sit-ups all the time you’re going to just burn fat from your belly is really completely false so if you actually want to be burning fat right getting rid of excess fat err on the belly you need to be making a big energetic demand on the body and so the best way to do this is actually by working out the bigger muscle groups so consider that your abdominal muscles are actually quite small compared to your leg muscles or your glute muscles and those bigger muscle groups actually burn a lot more fat when you’re working them so you want to make sure number one that you’re getting a good variety of different types of exercise you’re not just doing crunches you want to be working out those larger muscle groups and doing full body cardio because that’s actually going to help your body to burn off that unwanted fat and then thirdly understand that if you’re overworking your abdominal muscles and you’re not giving them a chance to recover in between those workouts you’re actually creating a bigger problem in your abdomen and even if you can get rid of the belly fat those muscles are not going to have the definition that most of us are looking for number three stop skipping meals a lot of us who are trying to lose weight kind of have this feeling that if we just ate less or if we just skipped a meal here and there that we would actually end up eating fewer calories and losing more weight but in fact the opposite is true so when we talk about weight loss we often hear people talk about metabolism that’s basically how quickly and how efficiently your body burns fat for fuel so actually the best way to boost your metabolism is to eat regularly scheduled meals now I know it’s difficult to actually eat at the same time every day but minimally you don’t want to skip meals you don’t want to calorie restrict again remember that the whole reason your body is holding on to that belly fat so stubbornly is because it’s in this kind of stressed-out almost starvation mode so the more that you calorie restrict the more that your body is going to really cling on to that excess fat because it’s trying to prevent you from starving to death so eat regularly don’t skip your meals make sure that you’re getting an adequate amount of nutrients not only the number of calories but the quality of those nutrients you want to make sure you’re eating a healthy diet and eating regularly in order to help create that environment where your body is going to burn fat rather than hold on to it for dear life so on the other side of that metabolism coin and this is tip number four you’ve got to be getting some physical exercise every day and you probably didn’t need me to tell you that but here’s what you maybe didn’t know the low intensity exercise like going for a walk or doing relaxing yoga is actually still really really effective for helping you burn fat and if we also consider that first tip about stress again we can see where low intensity exercise can actually be a double bonus because it’s not going to be as stressful on the system as a more high intensity type workout so a lot of people out there are they dread going to the gym they dread havin to sweat and do some crazy workout so what I want you to know is that it’s totally fine to do lower intensity stuff and the thing you want to remember is that if you do low intensity you just need to do a longer duration so the first 25 minutes of a low intensity workout like walking is really just burning off the sugar that’s in your bloodstream and it’s anything after 25 minutes where you really start burning fat so taking long walks doing yoga classes these are really really effective ways of helping you burn belly fat at being more active on a regular basis it’s also going to help you literally burn fat while you sleep not only because most of our fat burning occurs while we sleep but because when you are being physically active on a regular basis your body is just burning more energy even when you’re being sedentary and who doesn’t want that also the more muscle mass that you have the more fat that all of those muscles are going to be burning so simply creating a more active lifestyle doing whatever it is you want to do that gets you active is going to be really really crucial and then tip number five would be incorporating high intensity interval training wherever you can so basically doing little bursts of very high intensity exercise in the midst of your workouts it’s a really great way to just help push you up to that next level so tip number six and this is a really important one it’s about protein one of the biggest mistakes that people make who are trying to lose weight is actually eating too much protein rather than too little so it’s recommended that you only need three to six ounces of protein at a single meal and consider that most people are eating significantly more protein than that so it’s very important that you do have protein at every meal okay it’s very important but it’s also important that you don’t exceed that six ounces because over that amount protein actually starts becoming toxic when it breaks down in your body so make sure it’s at every meal make sure it’s not too much and make sure it’s high-quality because most of those protein powders out there with soy protein isolate and whey protein this is just trash in terms of quality so I have a couple videos on sources of protein that you can reference to find those good quality sources but man oh man this is such an important tip another important thing to do is try to eat vegetables with every meal or at least as close to it as you can so not only because vets Stables have all these important nutrients that help your body do the functions it needs to do like burning fat but also because when you eat vegetables with your meal it actually creates almost like a coating around that food as it moves through your digestive tract it actually improves your body’s ability to digest the meal you just ate it improves your body’s ability to break down that protein that you ate and it kind of slows the process of that meal moving through your digestive tract so that meal will keep you feeling fuller longer the ninth way to bust that belly fat is simply to eat your meals more slowly when you chew your food more thoroughly you’re actually going to release more digestive enzymes into the food so literally you digest the food better the more that you chew it also understand that when we’re eating really fast or eating while we’re doing something else it’s a stressful condition for the body so thinking back to tip number one about reducing stress a great way to do that is simply to have a slower meal where you’re being more conscious and just paying more attention to your eating rather than eating on the go my last tip is to try and keep your insulin levels low and to avoid spiking your blood sugar levels constantly throughout the day now I’ve talked about this in a lot of different videos that you can reference for more information but the bottom line here is this not only does sugar spike your insulin but refined carbohydrates like white bread and potato chips are just as bad so trying to avoid those foods as much as possible especially when you’re snacking okay things like healthy sources of fat all right nuts and avocados are good examples they’re going to have a minimal spike on your insulin so using healthy fats for your snacks is a great way to keep those insulin levels low between meals so I actually have dozens of other tips about weight loss and belly fat if you would like to see more videos on this topic please let me now definitely let me know if you have any questions about anything that I’ve shared here today and I hope that you’ll subscribe to psyche truth so you can come back and join me again in my next video you can learn more about me at Carina Rachel calm and till next time guys thank you so much for watching you

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10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Health Coach

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new videos everyday life wisdom I’m Karina Rachel I’m a certified health coach and today I want to give you ten easy ways to lose weight so I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them do you think that they’re helping you lose weight today I’m going to give you ten easy practical tips that will help you lose weight and I’m going to tell you the truth about products like these at the root of weight loss live hunger and my first tip is to learn how to control your hunger so that hunger stops controlling you it’s going to be a lot easier to live our lives if we’re just not feeling hungry all the time then if we’re constantly hungry and we’re constantly trying to resist eating foods so I have a couple videos that talk about controlling hunger the primary thing is eating whole natural foods as long as you’re eating a diet of processed foods you are always going to feel hungry you’re never going to really feel satisfied eating a lot of refined carbohydrates and sugar is also going to contribute to you never really being able to satisfy your hunger but once you can actually satisfy your hunger and achieve that feeling of being full that’s going to be the first step to really losing weight the calories that we drink are perhaps the most insidious calories that we consume because we don’t associate sugary drinks with weight gain the way we associate candy bars and hamburgers with weight gain but you can just imagine that big gulp on your thighs because sugary drinks do turn into fat and do cause weight gain so giving up sugary drinks is a really good way to start losing weight because you’re going to cut out a huge amount of sugar and calories that you may not even be realizing you’re zooming another note about this mountain dew it contains 77 grams of sugar and carbohydrates which is actually more than a candy bar so replacing the soft drinks and even fruit juices which are also really high in sugar with healthier beverages is going to be a really good idea realize that water is the only beverage that’s really going to satisfy your thirst if your feelings thirsty with the exception of coconut water which is also a healthy beverage you can also drink tea you can drink kombucha you can drink water that’s flavored with fruit or flavored with cucumbers for instance and all of these beverages are going to be way healthier than your fruit juices or your soft drinks so let’s talk about the sugar-free and diet products that people often replace their sugary beverages and foods with so realize that the claims made on the front of the label like sugar free diet light healthy choice they are there for marketing purposes only but you’re smarter than these marketing people so you actually want to look at the back of the food and what you’ll see often times is a really long ingredient list but like this one and recognize that when you see that really long ingredient list you are about to eat toxic sludge and whether or not you really care about being healthy let’s say all you care about is losing weight realize that the toxic sludge still isn’t going to help you these products also contain artificial sweeteners like aspartame and actually all three of these products right here all three contain aspartame and aspartame is known to have toxic effects and it also contributes to blood sugar metabolism issues and in general is not going to help you lose weight so sometimes people will ask me korrina how do you resist these processed foods they’re super convenient they’re super cheap and I tell them well it’s kind of like asking how I resist toxic sludge I recognized that these products not only aren’t going to hell we lose weight but they are really really unhealthy on top of that he’s smarter than the marketing guy and don’t just trust what’s on the front of the label and look on the back of the label chances are if you are trying to lose weight then you eat a lot of fat-free and nonfat products like skim milk or margarine for instance and even though they demonized fats over the last couple decades they told us that fats cause heart disease fat’s are what make us fat after a couple of decades they’re actually realizing that it’s really the carbohydrates and sugar that are leading to obesity and leading to heart disease and the lack of fats and people’s diet is leading to health problems so we need fats for the health of our brain for the health of our heart but also because fats are a big part of what helped us feel full and help us feel satisfied after we eat a meal so it kind of goes back to my first tip about controlling our hunger a key to controlling our hunger is actually eating some good healthy fats like olive oil coconut oil nuts avocados don’t demonize fats realize that good healthy fats are good for you and that eating more fats is actually going to help you lose weight if you are starving yourself and counting calories then you just need to stop not only is your irritability becoming a problem for everyone around you and probably for you also but starvation and limiting our caloric intake doesn’t really help us lose weight so maybe initially we’ll lose some weight but this is not a sustainable way to achieve weight loss so realize that if you are restricting your calories your body is thinking that it’s going through a famine and it thinks that it needs to survive this period of time that food is not available so it’s actually going to cling on to every bit of fat that you have because it’s thinking that otherwise it might starve to death so getting our calories it’s kind of you know it’s kind of backwards thinking we would think that we would lose weight but really limiting your calories is not going to help you lose weight it’s also going to create a really stressful situation in your body that’s going to have a lot of other health implications as well so rather than counting calories and limiting our calories we want to focus on eating the right calories so if we stay away from these processed foods with a really long frankenfood ingredient list and focus on eating whole natural foods like the ones that I mentioned in basic nutrition what to eat then you’re going to know that every calorie you get is helping you have more nutrition it’s giving you fiber it’s going to help satisfy your hunger and fill you up so rather than focusing on limiting your calories you want to focus on just improving the calories that you’re consuming the weight-loss industry is a 60 billion dollar industry full of miracle products that are offering you a quick fix for weight loss so there’s diet pills diet programs prepackaged meals fitness doodads and all of them will proclaim that they’re going to help you lose weight but if you look at the small print you’ll see that almost every single one of them says results not typical diet and exercise are really important so it leaves you wondering is it the diet and exercise or is it the crazy doodad that the person purchased and I also have to point out that when you’ve got a celebrity endorsing a product that celebrity has a whole team of people helping them with Fitness helping them with their diet helping groom them there’s not something that they’ve done on their own so just because this so-called pill or this so-called product worked for a celebrity doesn’t mean it’s going to work for you so this tip is to save your money on weight loss pills prepackaged meals and fitness doodads and spend that money on healthy natural foods that are actually going to help you control your hunger avoid toxic sludge etc etc so if you can stop looking for that quick fix then that’s gonna actually help you lose weight because you can be a lot more realistic with yourself and a lot more realistic about what’s actually going to help you lose weight and what’s actually just wasting your money if you are stressing yourself out over losing weight loss then that stress could be the very thing sabotaging your weight loss efforts realize that when your body is stressed out your body is going to prioritize the basic functions like immunity and digestion and it’s going to put things like fat metabolism and muscle formation on the back burner so even if you’re working working out a whole lot if you’re really stressed out then your body is not going to be burning fat as efficiently as it would be if you are managing your stress and you weren’t so stressed out so make time for relaxation and stress relief another important way to keep your cortisol levels low is by eating more slowly eating more consciously paying attention to what you’re eating rather than multitasking a million different things while you’re eating and driving or eating at your desk or something like that and if you aren’t working out then you need to be working out because just a sedentary lifestyle is another thing that can contribute to our body being stressed out one of my favorite tips is that if you can’t make time for physical activity then find ways to make your daily activities more active so things like doing calf raises and squats while you’re brushing your teeth or while you’re washing the dishes or taking the stairs instead of the elevator making time for stress relief and making time for physical activity is a really important part not only of overall health but also of losing weight extreme hunger is really our enemy if we’re trying to lose weight because when we get really frantically extremely hungry we’re going to be 10 times more likely to make an unhealthy decision or to resort to those convenience foods that we know we should avoid so junk food fast food vending machine food etc and we’re going to have a lot more strength in resisting those convenience foods if we don’t let ourselves get just incredibly incredibly hungry so snacks are the primary way to prevent that from happening right if we carry around some healthy snacks with us then at the point that you start feeling really hungry you can munch on an apple or an orange eat some nuts eat an avocado eat something that is going to tide you over until you can make a healthier meal choice and as long as we have an alternative to those convenience foods those really unhealthy convenience foods then we’re going to be able to resist them a lot easier than if we’re just trying to resist them and deal with the hunger right because it’s really hard to mind-over-matter overcome your hunger so healthy snacks are my next tip if you want to hear of more of a discussion on snacking and whether or not to snack I have an entire video on that topic but the tip I want you to take with you is to start carrying around healthy snacks in your purse so you have them with you all the time to give you an alternative to those convenience foods that often get the best of us stop rewarding yourself with junk food and start rewarding yourself with healthier foods so oftentimes this is something that actually starts in our childhood where at school will receive a piece of candy for a good grade or maybe our parents will take us out for ice cream and what this does is it kind of conditions us to associate junk food with a reward and so it actually activates the reward pathway in our brain every time we eat junk food so the good news is that you can recondition the reward pathways in your brain and this is really pretty easy to do so you just want to start rewarding yourself with healthier food so after a long stressful day or after you succeed in something you get a good grade on something or you complete a project reward yourself with something healthier so maybe it’s just a healthy version of something you would already eat like a cookie or a piece of cake but you just want to make sure that it’s not this frankenfood toxic sludge kind of a thing with a really long ingredient list you can actually find cookies that are made without high-fructose corn syrup that are made without enriched flour and that aren’t these processed food toxic sludge nightmares that I talked about earlier another way you could think about this is just replacing your unhealthy foods with healthier foods so steamed carrots with cinnamon is a way that I love to satisfy my sugar craving for instance another example would be fruit and whether you want to just eat the whole fruit by itself or you want to have a little fruit Medellin or something like that eating fruit is going to be way way WAY healthier than eating a candy bar drinking a soda or something like that so the more that you just start to reward yourself with healthy foods the more that your brain will actually find healthy foods more rewarding and you can start reversing this process of associating junk food with being a reward so if we want to have sustainable weight loss which is what everybody wants right because nobody wants to lose the weight gain it back and then have to lose again then we’re going to need to create healthy habits and rather than going on a diet for a set period of time and then totally letting loose the minute we get off the diet we actually want to focus on creating healthy habits that we’re going to have for the long haul and most of us would say I’m a creature of habit I know that I definitely feel that way and the good thing about being a creature of habit is that once you start building these healthy habits it will become a habit that you won’t even have to think about anymore so rather than focusing on breaking the bad habits we’re going to focus on developing good new habits and I’m going to encourage you to start really really small so something like I’m going to replace one soda drink or one soft drink per week with a healthy beverage and the rest you can drink your sodas but one time per week I’m going to replace that that soda drink with a healthier drink or I’m going to spend one minute per day doing some physical exercise or doing some stress relief and you can make those habits a little more habitual by doing them at the same time every day or doing them on the same day of the week each week so I just want to reiterate that the more you can give yourself reasonable goals that you can actually see yourself successfully reaching the more you’re just going to build winds and each time you have a little win each time you have a little success it’s going to propel you forward and motivate you to keep on going so this tip is to start creating habits and even if they are super super tiny that’s actually going to be more likelihood that you’re going to keep that habit if it’s actually a small habit and a reasonable goal then giving yourself really outlandish habits or trying to do something kind of impossible like say I’m never going to drink another soda or I am never going to you know eat another fast food meal give yourself reasonable realistic goals and then you’ll actually reach them in a future video I’m going to count down the top 10 foods that are preventing you from losing weight and I’m going to give you alternative foods that will actually help you lose weight preparing healthy meals ourselves is going to be the number one way that we can get away from the toxic sludge processed food meals and actually start losing weight and actually get healthier so in future videos I’m going to take you into my stupid easy kitchen and show you ridiculously simple healthy meals that you can make at home thank you so much for watching my video today please leave me a comment and let me know your thoughts about any of the information I shared and any topic requests that you’d like me to address in future videos if you’d like to learn more about me and my one-on-one health coaching you can visit Corinna Rachel calm please be sure to subscribe to the psyche truth Channel we are dedicated to helping you take control of your health and happiness we post a new video every single day thank you so much give me a thumbs up and I look forward to seeing you again next time after this video you may be wondering gee whiz Corina what’s left for me to eat check out my video basic nutrition what to eat my number-one weight loss tip is to learn how to control your hunger to see my video on this topic check out hunger sucks for some really simple guidelines on how to tell the difference between a processed freakin food and a healthy natural food check out my video the easiest diet ever what are the worst foods out there contributing to obesity and preventing us from losing weight check out my video the top 10 obesity causing foods

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