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10 Simple Tricks to Eat Less (+ lose weight)

4 Weeks Diet

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hey guys it’s Clancy and today I’m going to be doing a video that I think most of you will find quite helpful I don’t care who you are I’m sure at one point in your life you’ve been like yo I gotta really eat last but you don’t really know how so I thought of 10 simple tricks that can really help you eat less and I have been actually planning this video for like three weeks I kind of wanted to just to get like the 10 biggest tips that I think are the best so whenever I thought of one I randomly go into the notes of my phone and type it up and then finally today I realized I had 10 and I was like 10 is like such a classic number like I’m a sucker for like even-steven great numbers like if it was seven I would’ve been like no but 10 that’s that’s just ten is just tons great so yeah let’s just get started the very first tip is to make your food count and what I mean by that is that you can’t pick foods that aren’t going to fill you up and you can just pick foods that have no nutrients in them no macros macros or protein fat and carbs and an example of this is basically like not a person on the grocery store not really 98 percent but all of those snack aisles any type of junk food really like Twinkies or cakes or host that any of that it’s just not going to fill you up it’s like a waste of calories and you’re just going to be hungry right after what you want to look for an order fill you up are two main things first is fiber oh my gosh this is huge I swear like fiber just naturally makes you so full never I pick up a food I like to be mindful doesn’t have a lot of fiber and it will actually fill me up and what it does have a lot of fiber it’s kind of getting like a great bang for your buck kind of type thing and another thing is protein protein also fills you up quite a bit and those are two things that you want to look forward to see if they’re in your food because you do want to get filled up the next thing I know you’ve heard so many times and you might be ignore me right now but hear me out and it is to eat breakfast and that’s just a breakfast a big breakfast and they are probably thinking why would I want to waste my calories so early in the morning that’s annoying no way and here’s the thing when I say breakfast I don’t care what nutrition to say personally my advice isn’t stuff your face on the second you wake up that’s not how I think of it personally I don’t need breakfast until so late because I’m not hungry or I’m too busy but I do make sure I get in three meals I mean honestly it could be recommended that you do like five small meals like that but I do make sure I get an me that I need but the thing about breakfast and having a big breakfast is that you are not going to feel as full throughout your day so by just having a flimsy old egg white omelet which is what I used to have personally I found that I was so hungry like an hour later just because it didn’t have the fiber that I needed I recommend something like oatmeal or healthy cereal healthy obviously it’s nothing to be healthy but I don’t mean like Cocoa Krispies or Lucky Charms I mean you can research and find personally I think the whole Kashi brand is amazing filled with fiber packed with protein at least the one I eat and it makes me feel so full so you really want a big hearty breakfast and I know this sounds like a broken record you’re like oh my god shut up but I’m just saying it really has helped me a lot and you might want to try it out if you don’t already another big tip is to pre-portion your foods probably the biggest thing and the biggest problem I think Americans more than any other country has also other countries maybe but America is like huge is that we eat and we eat and we eat and we eat so much and we’re used to these huge huge portions and it’s just not okay our bodies physically cannot handle that much food you have to eat at a restaurant and it is great when you get a whole plate full of food and it’s oh my gosh this is amazing but you really need all that know and you really shouldn’t have all of that the best thing to do is to proportion your food know how much you can’t happen how much you’re going to have don’t just take a whole bag of something and start eating and get lost in how many you have literally put it on the plate so that you know how much you need so that you are controlling how much you’re eating and if you know when you’re preparing your meal you’re so hungry that you’re going to dump everything on do it the night before when you have a nice full stomach pre-portion your foods because it’s when you’re really hungry you’re gonna want to dump it all on your food but you have to remember that when we’re so hungry we think like I always say I can eat a baby giraffe I don’t know what that even means but I’m just like I could eat a baby giraffe right now I’m so hungry but honestly if you’re like three bites of my meal I already feel like whoa I’m not even hungry anymore so it’s just we we think we need so much more than we do another huge tip is to use smaller plates I know this sounds crazy but this is actually something that I do and I find actually works basically when you put your food on a huge plate it seems like not that much and like oh my gosh and even eat that much I’m not even eating that much I could use so much more than you even kind of check yourself in thinking you’re not even that hungry when you use a small plate it is stuffed to the brim like I like to just stuff ever like I have two salad bowls at my house um one is huge and one is medium the medium one my salad is like overflowing out of it the huge one my salad barely fills it up so you’d think I’d want the huge one because well I don’t think so ver flan but just mentally I like having a stuffed full because it makes me feel like I’m eating so much and it’s just personally a this this tip is huge for me tip number five is to eliminate your weakness if you have one and you probably do personally I feel like we all have one food that we just can’t eat normally we don’t have a normal relationship with it and maybe this is just me but you know what maybe it is just me personally chocolate is something that I had to eliminate and grapes which is really weird but honestly chocolate it’s like I needed to have it every single day and I would eat so much of it and I just couldn’t have a normal relationship with chocolate like yeah I mean I probably could now if I wanted to but it’s just so much easier for me to just eliminate it completely I haven’t had chocolate since October of 2012 and you know what I’m happier without it so and it was my favorite thing in the entire world then over the summer I developed an addiction to grapes and ah honestly there’s no eating just five grapes for me I need to have like 50 which is crazy and I know I know I don’t need to I do have a lot of willpower let me say but it just it doesn’t satisfy me to have five that’s what I’ll say like when people say oh my gosh you go to such extreme lengths just eliminating food from your lifestyle personally for me it’s either all or nothing and having a little bit just doesn’t satisfy me and that’s just my personality so if you can just eliminate that weakness just get over it it just it’s not going to have a good place in your life so what does that beet ship store if you have a certain dessert food that you know when you eat it it’s just you’re eating way too much of it or you eat it way too often just eliminate it it has no place in your life number six to keep a food journal and it was heard about this and I was like honest I’m not gonna write down my food how is that even helped but I think it really does help in the beginning of this year I kept a little food journal where I wrote down every single thing I ate and it just made you so accountable to everything if you were to just you know let’s say I take a handful of chips or something you might not think about that but then when you write it down like oh I don’t want to write down handful of chips like Wow and you realize whoa that really does that up that could be a hundred calories right there and it’s like whoa I think should start like adding things up and realizing it’s like crap tip number seven is to plan ahead this is huge for me I just know what I’m going to eat every single day because I basically eat like the same four things so I know exactly what I’ll have every single day if you don’t plan if you don’t know you can just start eating like a whole bunch of crap and you just don’t know like I can’t imagine not knowing what I’ll be eating every day today I just knew exactly what was gonna have for breakfast lunch and I know what I’m having for dinner I’m going out to eat um so just knowing like it’s half the battle I swear you then nothing will take you by surprise no oh man like this came up and now I’m eating this now I’m eating a whole crapload like none of that it’s just planning ahead really really does help number eight is do not over restrict okay like don’t be too oh my gosh I’m just gonna eat you know what is for lunch and then this and then that if that doesn’t work for you a lot of people actually I know a lot of my friends come to me whatever they want you know how eating healthy and stuff like that because they know I’m very into that and they all come to me I swear I just been one of them with all right tomorrow I’m just eating this this in this I’m like alright that ends up to like 1000 calories and guess what you’re not going to do it you can’t be unrealistic with it even even some of them do abs like 1500 calories which is like a night which is a fine amount to eat but I’m like guess what no add in something in there because you’re not going to last you can’t go from 100 to zero to go from eating all this crap to just poop nothing like oh now I mean I completely healthy you will break I’m telling you you will you’ll binge and then that’s like taking two steps back okay so I definitely recommend not going from zero to 100 real quick real quick tip number nine is to leave a little bit of something on your plate at the end of each meal personally I don’t follow this I just don’t however I read somewhere I can’t remember where this was a few months ago but if you were to leave like this much of what you’re eating at the end of every meal you can save about I think it was like fifty calories a day and then that adds up to like and that adds up Slyke over 300 calories a week which is huge you know my especially your char lose weight and I know you might think this is like wasting food and how could you but I don’t know personally is it that little amount I don’t really think so for me though when I say I eat every drop what I put on my plate I mean like I will eat my salad and I will like there won’t even be a shred of lettuce left I just eat everything and you know I’m not trying to lose weight at the moment so it doesn’t matter but if you are eternal lose weight I definitely do recommend that and it kind of gets you in the habit of not like heading like devouring food however if this makes you feel too hungry after and stuff it’s kind of more for people who especially if you go out to eat at restaurants I feel I’m not necessarily like if you have to take a little sandwich for lunch you don’t believe a huge bite left but Conner of I feel like maybe stick to it if you go out to eat at restaurants that would be a good idea and then lastly number 10 this is probably the biggest one is to be honest with yourself a lot of the time we go to reach for that bag of chips or you know some chocolate or just junk food in general we’re not even hungry we’re simply bored or just not even like oh it’s not even hunger and it’s just huge in our culture in our society just to mindlessly eat food I mean I swear like you go hang out at a friend’s house to a party they set out a bowl of chips and before you know you’ve had 50 and were you even hunger to begin with no and I always do a specific test whenever I’m not sure if I’m hungry or not that sounds weird but sometimes I’m like yo I could really go for some carrots I’m so hungry and then I’m like wait are you hungry and then I do the test could I eat a banana right now personally okay I will eat bananas but I’m not I’m not like I can’t explain it like they kind of disgust me unless I’m eating it the thought of bananas and the smell of bananas disgust me so much so when you’re really hungry it doesn’t matter what the food is what I’m starving I will eat a banana because I need food so if I’m not in the mood for that banana if I’m saying no I wouldn’t eat that banana right now then guess what you’re not hungry because your this is just like trying to a fixation with your mouth so yeah that’s just a personal test I know you can do that with anything if you don’t like you know I don’t know burgers poop or something I don’t know you can do that test so yeah I really do hope these tips helped I tried to think of the best ones and the ones that really can help let me know which one you thought was the most helpful and comment down below and also let me know if you’d like to see more health fitness getting in shape type videos leave any requests you have for those what you want to see and that’s pretty much it so I’ll talk to you guys later bye um I thought of ten simple tricks but and I hope this video how he’s broke down leave town find I know the chain personally I wasn’t I would because wow it’s getting hot in here and developers from a long way and it was her whoa hair glance say goodbye to my picket fences say hello to palm trees and fascism say you got a phone you don’t want some kissing

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12 Tips To Start Running For Weight Loss, Fastest Way To Lose Weight

4 Weeks Diet

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if you want to lose weight running is one of the best ways to do it as running burns more calories than any other form of cardio exercise if you have some extra pounds that you want to shed here are 12 tips to help get you started 1 get a great pair of running shoes you need to support your feet well and running shoes should be comfortable and cushion your feet they can help keep your feet firm while you’re doing your exercise to see a doctor see a doctor first before you start your running regimen or any exercise program for that matter this is especially important if you are overweight or have any underlying health issue 3 begin by stretching before you run it is important to completely stretch the leg and calf muscles that way you will increase your flexibility and it keeps you from incurring muscle injuries or strains 4 start slowly and regularly combining running and walking in the first few days are always sensible you should start off slowly and increase your progress as much as possible without causing injury to yourself 5 set goals it is important that you set some goals in the beginning of how much weight you would like to lose after all that is nearly impossible to lose weight if you do not know how much you’d like to lose 6 increase the amount of time we spend running each week at 5 ten minutes more of running each week to increase the amount of calories burned once you begin to feel comfortable in your running exercise you can start to speed up and run long distances seven rest at least one day per week let’s get your muscles a day to rest and your body a day to recharge eight drink plenty of water make sure to drink at least eight cups of water every day drinking water can clean your body from waste and toxins it speeds up your metabolism so you will burn fats faster and it will increase energy levels as well 9 have a healthy balanced diet you need carbohydrates proteins fats vitamins minerals and fiber in your diet this will increase your energy level and will help you burn fat fast 10 take a friend you are more likely to stay motivated if you take a friend you can encourage each other to work together towards your goals 11 enjoy the scenery remember to also focus on other aspects besides just running to lose weight you will be more likely to enjoy all the other benefits such as feeling connected and strong choose different areas if possible and go to the beach the park or somewhere you haven’t been before 12 get enough sleep getting enough sleep is important for your weight loss program as well getting more sleep will balance your body’s hormones and will prevent weight gain and if you have any questions about weight loss and running post them in the comment section and I’ll be sure to help you out and if you are seriously looking for a fast and natural weight loss solution then I recommend you to click the link in the description ww serious fitness programs calm slash weight loss and if you liked this video please give it a thumbs up and subscribe and share it with your friends on facebook twitter and google+ thank you for watching and see you next time

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How to Lose Weight in A WEEK | Effective Diet to Lose Weight in a Week

4 Weeks Diet

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effective diet to lose weight in a week in this video I’ll show you how to lose weight in a week the tips you’re about to hear are so effective that your body will have no other choice but to discard the extra ounces of fat that’s been holding on to in case of an emergency and the best part is this advice is not only harmless it will actually help you improve your health let’s get right down to it how can you lose weight in a week first things first it’s very likely you are currently retaining four pounds or more of water weight you need to get rid of this extra weight to do it you need to know what the deal with this unwanted weight is when your body is not supplied with the amount of water it needs it goes into alert mode and starts accumulating more and more water in other words the body goes back to working like it did thousands of years ago when water was scarce back then extra water weight helped people survive through rough conditions today it just makes people feel fat and with swollen bellies to fight a bloated stomach you need to trick your body into making it believe there’s plenty of water available and that there’s no need to carry the extra water weight the simplest way of achieving this is to drink lots of water all the time once you start your body will realize it doesn’t need the stored water any longer and will trigger a signal to release it from the body the elimination process will happen pretty quickly if you drink more than 3 litres of water per day 4 or 5 if you weigh more than 175 pounds you can lose four and a half pounds of water weight in 3 to 4 days an extra benefit is that drinking a lot of water speeds up the metabolism making it burn more calories in fact listen I know that the prospect of drinking a lot of water is not very exciting but it really works so do it to wrap up the water subject prepare yourself to go to the bathroom more often the increase will be a sign that you’re on the right path towards eliminating retained water wait are you still following glad to hear you are the next thing you need to know about are the 6 to 9 pounds of decomposing matter and feces that you are carrying at the moment and that are hindering your body from working correctly in fact as from 26 pounds of overweight the amount is probably even more carrying accumulated human waste in the intestines not only affects you’re overweight it can also lead to hemorrhoids armful colon bacteria sudden mood swings fatigue sleep disorders etc think about it it’s very important that you understand that you do not want to carry undigested waste in your body so how can you fix this problem it’s simple with the big fiber intake of at least one and a half ounces a day I recommend black beans apples and bananas a can of black beans a day provides 25 grams of fiber combine it with three bananas or apples to add 15 more grams to your daily intake fiber will help you eliminate accumulated waste but it may take a while because most cases the long years of eating junk food and other empty carbohydrates has made this decomposed matter settle in your system as soon as you consistently incorporate 40 grams of fiber a day or more the settled waste will begin to loosen up to be expelled from your system your metabolism will speed up even more as a result enabling your body to burn fat more easily some truly powerful extra pieces of advice to lose weight in just a week eliminate all beverages from your diet except water including sodas energy drinks juice etc these drinks are packed with calories and preservatives that make it more difficult to achieve weight loss eliminate white flour and sugary foods such as bread pasta cake candy bars etc reduce your serving sizes and eat five to six regular-sized meals a day add boiled eggs chicken breast and lots of fruit and vegetables into your diet follow these tips to lose weight in a week easily and change your metabolism without doing anything crazy this is all for now if you wish to receive more information about how to achieve the body of your dreams visit the link right below this video I hope you liked it and see you in the next one thanks for your attention

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11 Tips How to Get the Motivation to Lose Weight

4 Weeks Diet

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one of the hardest part about losing weight is staying motivated so what’s the solution you have absolutely no motivation for weight loss here are a few tips to use but when you find yourself being low on motivation 1 find your inspiration what will inspire you to stick to the changes that you have to make to lose the weight you want to lose is it to feel better physically and or about yourself is it to win the heart of someone you love is it to help prevent serious illness like heart disease diabetes or stroke is it to wear nicer clothes find your inspiration to make a plan you are more likely to stick to your weight loss goals if you have a plan to stick to trying to lose weight without a plan it’s like trying to drive to a place you’ve never been without a map GPS or any direction whatsoever you need a plan 3 set realistic and attainable goals focus on short-term goals rather than long-term goals if you want to lose 150 pounds you will be overwhelmed and likely discouraged if that’s what you are always focusing on however if you focus on losing 4 to 5 pounds a month you will remain motivated because this is much more realistic and attainable for hire a personal trainer if your budget allows hire a personal trainer a personal trainer will not only guide your workout sessions but he or she will be able to keep you on track and motivated 5 challenge yourself a little competition can be good for you join a spark challenge for that extra push you need to meet your goals as well as the support from others who are going after the same goal 6 reward yourself take a look at your small goals and each time you reach one of those goals reward yourself don’t necessarily do this with food but rather think fun go to the movies or a night out with your friends give yourself a present and buy something new it can be clothes shoes a CD a DVD you’ve been wanting something for your desk or anything that you want celebrate in your success 7 exercise should not be a chore and painful find a fun exercise activity that you can stick to try dancing spinning or just simply hiking outdoors listen to fast-paced music that will keep you moving while working out find an exercise buddy studies show that if you work out with somebody you are more likely to stick to an exercise program 8 vary your workout do not stick to the same gym workout to lose weight treat yourself with a variety of workouts like aerobics walking jogging running and more a variety of exercises retain your interest and motivation till the end of your weight loss program and further you workout with excitement and pleasure 9 eat healthy the healthier your diet the more energy you’ll have and the more motivated you’ll be this includes getting enough food because food fuels workouts 10 stop weighing yourself daily the daily fluctuations will mess with your motivation weighing yourself regularly that’s what successful dieters and those who manage to maintain weight loss do some step on the scales once a week or two while others find once a month is enough 11 read about it immerse yourself in fitness and you’ll be much more motivated to workout one of the best ways is to read Fitness blogs so that you can follow along with other people who have the same goals as you get involved in the fitness forums subscribe to Fitness websites so that you get daily motivation sent straight to your inbox now is your turn how do you motivate yourself what tips are you going to use which ones have you been using and how’s it going let us know by adding your comments below and if you are seriously looking for a fast and natural weight loss solution then I recommend you to click the link in the description or go to the short ww serious fitness programs calm slash weight loss and if you liked this video please give it a thumbs up and subscribe and share it with your friends on Facebook Twitter and Google+ thank you for watching and see you next time

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TOP 10 TIPS AND HACKS TO LOSE WEIGHT AND KEEP IT OFF THAT ACTUALLY WORK!

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[Music] what’s up guys welcome back to my channel today’s video is going to be on my top 10 tips tricks hacks on weight loss so this is pretty much what I’ve learned throughout my weight loss journey and just things that have really worked for me that hopefully work for you so I’m going to try to get through these as quickly as possible if you are new to my channel click that subscribe button right now if you do enjoy this video or you find it helpful don’t forget to give it a big thumbs up and follow me on my Instagram and my snapchat and let’s get right on to the video my number one tip would be to stop worrying about the number on the scale so this was something I struggled with right off the bat in my weight loss journey because I was literally so excited that I was weigh myself every single morning to see if I had lost any weight but the problem is that there is a lot of things that can go into that and you can be gaining water weight you can be gaining muscle mass which weighs more than fat while still burning and losing fat and you can weight more than you did before so it can be very discouraging and your motivation levels will go down if you start seeing the number on the scale go up so instead I’ve always recommended that you guys use a measuring tape but I also came across this new gadget that vanity planet actually reached out to me to see if I wanted to try it out and I absolutely have been loving it this is the body analyzer by vanity planet this body analyzer will not only measure your weight but the most important part is that it will give you your body fat percentage your muscle mass your bone density and also the water weight that is currently in your body since it does take into account your age your gender your height your activity levels and your body fat and muscle mass and all of that it’s gonna give you much more real and accurate results that are going to show you like that you are losing weight or that you are gaining muscle whatever your goals may be I definitely think that sometimes a scale is necessary because you kind of just want to know where all your hard work is going so this would definitely be a great alternative to the basic regular scale which I would just say throw out your balcony because I’ve literally cried stepping on a scale before so if you are interested in this body analyzer make sure to check the description box below where I will have a link or code for you guys to get 60% off your body analyzers so it’s going to have a lot of great information much more than a regular scale and you guys will get it very really really good price so make sure you check that in the description box and my tip number two is to replace any process or refined foods with high fiber foods or whole foods these foods are very high in fiber which is going to fill you up and also keep you fuller for longer while also helping with your digestive system because they are very easy to digest so these foods include like oats legumes fruits and vegetables and pretty much anything that is high in fiber so my tip number three is probably one of the most unnoticed weight loss mistakes so if you are a big soda and fruit juice drinker even Gatorade what you’re not noticing is that you’re consuming anywhere from a hundred to four hundred calories per drink and around 50 grams of carbs and sugars in those drinks so right there if you ask me I much rather have like a chocolate bar or some gummies and eat my sugars rather than drink my sugars so stay away from sodas completely and fruit juices like super sugary fruit juices and swap them out for of course water because you can’t beat water you can also have a kind of tea and you can also have lemon or fruit infused waters so sometimes I like to add a little bit of that carbonated water and it gives me that like really bubbly taste and then I just add some lime or lemon or even some cucumbers strawberries blackberries to my water and it tastes like fruit water and a little bit sweet but you’re not consuming all those sugars and processed additives that they add to those sodas and along with that I would recommend having one glass of water before every meal so when I say before I mean anywhere from 20 to 30 minutes before your meal I wouldn’t say right before because you can mess around with that acidity in your stomach and your stomach needs those acids to break down those foods so if you would drink a lot of water right before your meal or during your meal then you’re only kind of slowing down that breakdown process so try to drink it 20 to 30 minutes before and always keep a water bottle around you so my tip number 4 is to hit the gym and hit those weights so don’t go and become a cardio bunny and just sit at the elliptical for two hours because right there you’re just burning out but I’m saying do bodyweight exercises or just simple weights if you’re just starting off if you begin to lift weights and do strength exercises you’re going to build more muscle mass which is going to help increase your metabolism and burn a lot more fat even if you’re just at a resting state so therefore whatever you do if you have more muscle you’re going to be burning a lot more calories and a lot more fat so remember to hit those weights they’re not going to make you bulky they’re not going to make you manly if you eat the right stuff now tip number five is to create cutoff times as far as meals and foods so for example I like to cut off fruits and high carb foods by 3:00 p.m. most of the time unless I’m doing like a very heavy leg day and I want to just go really high on my carbs but I like to cut them out because most likely after 3 p.m. I’m going to be more calm and probably on my house just hanging out because I already worked out in the morning and I’m not going to be able to burn all those calories and carbs and sugars by the end of the day so I like to have them in the morning so that they feel me for my workout or for pretty much my entire day and I like to have them either for breakfast and lunch and then by 3:00 p.m. cut them off and I like to also have a pretty early dinner so try to do dinner around anywhere from 6 to 8 the latest depending on how let you go to sleep and what works with your schedule but try to not eat anything after 8 p.m. tip number six is to always stock up on healthy snacks so I’m somebody who’s always home because I pretty much work from home and I’m always editing videos on the computer or doing schoolwork on the computer or even filming so the fact that I have my kitchen just a few steps away from me is a problem because I always want to be snacking so make sure that when those cravings kick in and you just want to have something you have something healthy to get that craving out some healthy snacks that I like to have our cucumbers with lime some carrots you can even have a little bit of hummus sometimes I also make myself a salad with a lot of veggies or even some fruits like strawberries or berry something not too high in sugars and also if you are talking about a much much worse craving for like chocolate just swap it out for some dark chocolate and make sure that it’s like a real dark chocolate that it’s not like super processed so tip number seven would be to stop eating out and start buying your own food and cooking it at home this is going to be essential for your weight loss journey because if you’re eating out as healthy as a place may seem you don’t know exactly what they are putting into your food so they can say grilled chicken but they can be adding a lot of stuff to that chicken as far as seasoning oils or just the way that they cook it or even where they get their chicken you really just don’t know so it’s better if you just cook it at home it helped me a lot when I started meal prepping so just keep that in mind and I know that it’s not possible to like never eat out and I personally eat out pretty often but when I do I make sure I modify whatever it is that I’m eating so for example when I go to a taco place most of the time at this taco place I just get the bowl that they have it’s a salad bowl so it’s pretty much the same chicken that they would put in the taco but they put it on top of a spring mix salad and they still add the avocado cilantro tomatoes onions and everything it just doesn’t have the tortilla and well the fried tortilla which it’s kind of the most fatty and carb full part of the taco so just ask for modifications restaurants are pretty lenient about this so if you see that they have a fried chicken just ask for it grilled or if you want to get a salad make sure you don’t get any Caesar blue cheese or ranch dressings even some vinaigrettes can be very high in carbs so just make sure that you ask for no dressing and you just ask for some balsamic vinegar or a little bit of olive oil and lemon and that way you’re not consuming all of your calories in a dressing tip number eight is to continue to learn and educate yourselves this is what helped me the mole because everything that I am telling you guys through my videos I’ve learned on my own through my fitness journey and also through everything that I’ve researched and the books that I’ve read and just from personal experience because you always have to keep educating yourself whether that is through a fitness magazine or a diet or fitness blog there’s people on YouTube who are also certified and have a lot of great information just take a notepad and start writing it down some like good points that you don’t want to forget and even just Google like anything that I don’t know effort I just Google Google will give you a great answer you can’t believe everything that you read but for the most part it’s always good to know like as much information as possible about the things that you’re eating and just really educate and become more knowledgeable about the food that you’re going to be consuming for the rest of your life because if you can have a healthy body and you can feel good like to me there’s no better gift in life than that so take care of your body and just be more knowledgeable about the foods that you’re consuming so tip number nine is to stay occupied this is something that I am so guilty of because since I’m always home I always want to be eating so when I’m home I always try to just do like a random spa day or um I decide to paint my nails paint my toes or do a hair treatment whatever it is that’s going to keep you occupied do it because if you are distracted and you’re occupied doing something chances are you’re not going to be worried about eating especially because sometimes I have like the hungriest of days and I literally just can’t stop eating I just grab Olli put his leash on and I go for a walk and I sit at the dog park and I’m like I’m going to sit here for an hour because this hunger is gonna make me literally binge eat everything in my sight so just make sure that you’re always doing something pick up a hobby knitting a drawing painting doing your nails whatever it is that you need to do but stay occupied and my tip number 10 would be to join a gym so this can be any kind of gym you can go to a boot camp class type of gym a boxing gym Pilates yoga whatever it is that keeps you motivated and that you enjoy doing join this helps because when you get a membership most likely it’s going to be for like a year and if you pay for it with your hard-earned money chances are you’re gonna go whether you want to or not you’re gonna go because you don’t want that money to go to waste so working out is great for weight loss and for me personally when I joined the gym it just helped me out so much because it keeps my schedule on track so for me I go to Legacy fit in Wynwood in Miami which I have spoken to you guys for the longest time about I’ve been going there for almost two years and I absolutely love it why because there’s classes from 6 a.m. to 8 p.m. at night so whatever my schedule might be that day I know if I can’t make it in the morning which is when I normally go I will make it in the afternoon no matter what there’s a class for me and there’s a class for anybody because no matter what time you work chances are you’re going to be able to make it to one of those classes so for me it’s very important to have a schedule and kind of set goals for myself for the week and because I don’t work outside of my house I don’t have like a time that I need to get to work or a time that I need to get to school because I’m doing online and I’m working from home so for me my workouts are what get me up in the morning so I could choose to wake up at 11 or 12 p.m. because I don’t really have to start working at any time of the day but because my bootcamp class is at 9:00 a.m. I make sure I wake up at 7:30 every morning and I get to my workout class and my day is started right there no matter if I get 2 hours of sleep 6 hours of sleep or 10 hours of sleep I’m there at the class and that just kind of keeps a routine and a balanced lifestyle and I make sure that no matter what I have going on during the day if I get just one hour of my day to get to the gym I got it out of the way and then I can do whatever I want with my date like that’s pretty much a must for me and when you join a gym membership I feel like it helps you do that especially if it’s like a group class like the boot camp that I go to because the people will just motivate you or you can make friends or you can go with friends you can go with family anything that you want but just it’s a good environment for anybody that’s trying to like keep themselves motivated and I just absolutely love it so if you do live in the Miami area I even think they have one in South Carolina I’m not sure so I need people in South Carolina and I know they just open one in Dubai which is crazy but I will leave all the information to my gym here because I absolutely love it and it’s just amazing it’s called Legacy fit you can find them on Instagram at no days off and yes we actually have classes from Monday through Sunday so literally no days off and I just love it if you guys are in the area try it out your first class is free and if you want to go and you live in Miami just let me know and I’ll be super happy to go with you if it’s your first time whatever it is come with your girlfriends and we’ll all do the class together it’s super fun I love it and you’re gonna get a great workout alright guys so that’s it for this video these are all my ten tips tricks hacks for weight loss I literally have used this in my weight loss training myself and it worked for me there literally I sat down and I thought about the 10 top things that I could recommend to you guys that had helped me out and these were it so I hope you guys found this video helpful I know how hard losing weight can be and just sticking to your fitness journey but if you did find it helpful don’t forget to give it a big thumbs up leave me any requests of videos that you guys want to see in the future and if you’re not subscribed to my channel like always don’t forget to click that subscribe button and follow me on my Instagram and my snapchat and until next time I’ll see you guys later I [Music]

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HOW TO LOSE WEIGHT FAST AND EASY | 10 TIPS | WEIGHT LOSS | HEALTHY DIET |ASHY BINES

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Audio Text:
hey guys and welcome back to my youtube channel today’s video I’m going to be giving you my top tips to lose weight and be healthy these to me seem really basic but you know I do realize that some people are just starting out their journey or they haven’t done any research or they’re just so overwhelmed with so many programs and experts and youtubers and instagramers and personal trainers everywhere I know because I was once there it’s just like whoa where do I begin so I’m going to try and break it down today so you guys can just go okay these are simple steps that I can do and I can achieve and I can put in place it’s not too overwhelming you don’t have to cut out everything and just eat chicken and broccoli and you know run 22 kilometres a day that’s not what I’m about I just want to give you some basic steps to kickstart you and give you a little bit of energy and a little bit of motivation to maybe take the next step after that so here’s a couple of my favourite just basic tips that will really help you I think if you’re just beginning in your journey or you fell off the bandwagon you’re like oh I just don’t know where to start so here goes number one go into your cupboard get a big garbage bag and get rid of the crap I know that you’re like what I’m going to do with it just throw it out take it to a women’s shelter or a homeless shelter but get rid of your process crap if it’s not in your house and you’re starving you’ve only got fresh healthy ingredients you’re going to settle for that well unless you go and driving a takeout but overall if it’s not in your cupboard you don’t think about it I know myself if there’s chocolate or something sweet unhealthy in my cupboard I don’t know it’s there I eat it there’s leftover birthday cake I eat it it’s it’s there it’s screaming at me but if it’s not a new cupboard or your fridge then it’s a lot less likely that you’re going to actually consume it so do a big clean-out and start fresh number two start walking and no walking doesn’t feel like you’re doing a lot but it has so many benefits and it’s so good for your body on in the morning on an empty sky is the best time of day to do it to burn fat okay so if you can do this five to seven times a week you will notice massive changes in your bodies within a couple of weeks plus getting out in the fresh air it just doesn’t into your mind for me if I don’t start my day with a walk I just find I’m a little bit more stressing or not anxious but a bit more on edge let’s start the day with a walk moving my body moving energy and being in the fresh air I’m so much more happier I’m so much more motivated to eat well I’m so much more clearer with my thinking honestly trust me on this and it’s low-impact if you haven’t exercised in years or you’ve just had a baby or you’ve got a lot of weight to lose and you’re not quite ready to start an intense program or go into a gym just get walking I recommend minimum four to five minutes but the longer you walk the better obviously don’t go walking five hours you know what I mean if you can walk for an hour a day honestly one of the best tips I can do and it’s so easy it’s no pressure on your joints you can put music in you can put a podcast in or you can just enjoy the chirping birds get on it number three as soon as you get up always have a big glass of water personally I like to have warm want warm water with a wedge of lemon squeezed into it when you’ve been sleeping at night your body is so dehydrated so this just helps to one hydrate you get rid of some toxins and get things moving for the day if you know what I mean yeah I’m talking about it works it just helps to get things you know flushed out and moving right it also sets up if it’s warm it helps to set up your digest it I could never say that word your digestive system okay so I have five hundred mils that actually bought a glass that is five hundred mils so every single morning without a doubt I have that if you just have a cup that’s fine just have water in the morning and pop a bit of lemon in there number four have some type of plan it doesn’t need to be strict it doesn’t need to be too detailed but you need some sort of plan and goals in place have short term goals and long term so the short term ones are really there for you so each week that you can kind of fist palm them be like yes I would something and that kind of helps keep you motivated to keep going because weight loss in general is most the time it’s a long hard emotional journey and if you just set one long-term goal and it’s over here and here’s your starting position you take a little step it’s like oh it feels like it’s so far away to reach but if you’ve got those little goals that you’re achieving along the way that really helps you and motivates you to keep going and without a plan you’re kind of just like winging it and you need to have some sort of idea of what you’re doing and when you’re doing it so whether it’s committing to three or four walks a week it’s committing to your water and it’s committing to making sure that you have at least one meal with a whole plate of vegetable I don’t know whatever you want to do just make sure you have some sort of plan and direction to help you get towards your goal number five this one is really important I find especially working with females I’m guessing most of you following are females grab a buddy an accountability buddy someone to do with you so I want to support you if you don’t have someone that’s where a program comes in really handy if you can get face-to-face that’s awesome when you have classes you get to chat with trainers and other girls going through the same thing if you don’t have a gym if you’re in a remote area or you can’t afford a gym get an online program but an online program that provides support and obviously that’s something that we provide in all of my programs so we have forums where you get to speak with trainers that I put in there I’m in all of them as well so I touch base with everyone and just find having someone to talk to and understand what you’re going through with it with girls that just pose like I’ve having such a hard day I feel like giving up and all of a sudden there’s like 20 girls jumping on there giving them reasons not to giving them tips and just showing them a bit of love I find that is so important because I don’t know we all just have days we want to give up we all have days where it’s a bit harder and to have like a backbone of support that just can pick you up again it’s it’s just key number six I find this one and you can speak with another health professional or someone at a health food store or a naturopath but I would say most people have not done a full core of probiotics in a long time we get prescribed antibiotics and so many medications and pills and things that totally destroy our gut lining and good health starts with good gut health and getting doing a full course on probiotic just puts that good bacteria back in our gut and that helps our food to digest it helps our widens to be absorbed it helps our skin it helps our energy there’s so many reasons to have good gut health and doing a full a full course of probiotics is something I feel most people need to do every now and again so if you haven’t done it before go and speak to a health professional at the health food store most of the fineries on the gold crows have naturopaths in there or go and spoke in with an itch path and do a bit of research into it but I advise and I feel like most people would need it that’s something that you know really helps number 7 they say it takes three weeks to break a habit I say for a good solid month you’re going to be a little bit unbalanced but commit to this no alcohol no deep-fried takeaway foods so McDonald’s KFC Hungry Jack’s Pizza Hut all that kind of stuff and refined sugars really try to cut all three of those out pros like white breads and passes and candies and cakes and soft drinks all the obvious things that you know an awkward for you just commit to a month I’m not saying it’s going to be easy but you will feel the biggest difference in your body your bloat will go your skin will feel and look better you’ll just have more energy or have my motivation you’ll honestly feel like a new person you won’t have a hangover you ain’t just constantly feeling like I think some people forget how good they can feel because they’re so used to feeling like crap so for a month just promise me now from today commit that no alcohol no deep fried takeaway foods and refined processed sugars okay you got this number eight this one’s kind of optional but I find it’s the best way to track your progress is to take before-and-after photos they can be pretty confronting when you see a photo of yourself in a brown undies or bikinis you’re like oh my god like I didn’t realize where I am now like how did that happen it can be confronting but it’s also like a good kick like hard truth in your face like exactly where you’re at scales are really good like numbers but I find girls get really fixated on numbers and your body shape can be changing and things can be changing and someone’s the numbers don’t reflect that and then that can be really do motivating with taking photos the camera doesn’t lie you can physically see what’s changing what needs improving and I just think it’s the best way to track your progress that’s optional but I find it really helpful and really motivating number nine my last and final tip but definitely not the least don’t give up you’re going to have days where you’re like stuff this this is too hard I could do it I feel I just don’t want to do it like there’s going to be days like that I’m not going to lie to you but don’t give up or if you have a meal and it wasn’t on your plan or you felt bloated and crap after because it was a plate that wasn’t very good for you just move on you get straight back on the bandwagon get straight back on the horse and start again we’re not even starting again just continuing on one bad meal is not gonna undo all think it’s a plan undo all of your hard work just like one good meal is not going to get you in shape it’s your consistent actions that gives you a result if you’re consistently eating like crap and consistently not moving and consistently talking to yourself in a tone and language that pushes up put you down you’re consistently going to feel down and depressed and sad and crap if you consistently choose healthy meals if you consistently speech yourself like you do your best friend which is most likely really nicely and with a lot of love you consistently move your body you’re going to consistently feel good and look good okay so keep that in mind so really hope these tips have helped it’s just little things that and get you going if it did help please give me a thumbs up and give me some feedback below if you think someone could benefit from this video if you know someone that’s struggling and they’re like so overwhelmed they just don’t know where to begin share this video and hopefully it could help them as well I live and I love love love love helping all of you and I just love hearing feedback from you because your feedback motivates and inspires me to give more be more and do more for all of you I love you guys all so much to give it a thumbs up subscribe and until next time I will talk to you all on Instagram and snapchat Wow bye you

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GCN’s Top Ten Ways To Lose Weight Through Cycling

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Audio Text:
one try pre-breakfast riding when you get up in the morning you’re in a fasted state having probably not eaten for eight hours or more going for an early morning ride pre breakfast will encourage your body to burn fat particularly if you have a double expresso this is a method that Team Sky riders have used in the past the ride doesn’t need to be long or intense thirty minutes to an hour of steady riding so this is ideal if you commute to work however the important thing with this strategy is that you follow the road with a good healthy breakfast oatmeal or similar never skip breakfast totally to save energy bars and gels for racing and use natural products for training energy bars and gels are very dense in calories this is how they should be able to deliver very quick energy to your body when you most need it however in general it’s unlikely that you’ll be using as many calories per hour in training as you would do in a race so why not try making yourself some natural products for training homemade flapjacks or mini jam or honey sandwiches will not only provide you with enough energy but they also taste great as well 3 use electrolyte drinks instead of energy drinks energy drinks provide just that energy they’re designed to give you carbohydrates with a high glycemic index which means that they get into your muscles very quickly plus electrolytes to replace the salts that you lose through sweat if you’re trying to lose weight it’s a good idea to replace your energy drink with an electrolyte drink which is all the electrolytes you need but none of the calories this is particularly relevant if you’re not riding for more than two hours at a time for make a plan and stick to it it’s much easier to stick to something if it’s plan in advance and that applies to your training and your diet try to plan at least one week in advance because remember five one-hour rides a week will make you fitter and leaner the one five hour ride of the weekend when making a plan it’s important that it’s achievable setting your sights too high will inevitably mean that you falter and then get fed up in general plans to progress gradually either increasing the duration you ride at a certain intensity or the intensity at a certain duration 5 cut sugar for tea and coffee when bradley wiggins lost a lot of weight in 2009 proceeding to finish fourth at the Tour de France one of the things he changed was to cut sugar from his team coffee it makes sense if you have four cups of coffee or tea a day that’s 60 calories that you could be saving now over the course of a year that’s an amazing 22 thousand calories equivalent to nine days of food for the average man six remove high-calorie drinks from your diet it’s easy to forget about drinks when we think about diet but certain drinks contain a calories equivalent to an entire meal for example a Starbucks venti white chocolate mocha contains an incredible 580 calories equivalent to two McDonald’s cheeseburgers we’ve already recommended taking sugar out of your tea and coffee but it’s also worth bearing in mind that milk and flavorings were normally contain a lot of calories too unfortunately the same applies to alcoholic drinks alcohol is second only to fat in calorie density with seven calories per gram to try to reduce your intake of alcohol or opt for lower calorie drinks such as Widow’s favorite vodka tonic 7 eat whilst riding to prevent a post ride binge we’ve told you how to reduce your calories when training now we’re going to tell you how to get enough if you’ve never blown up on a ride then you’re not a proper cyclist it’s happened to us all running out of glycogen and feeling weak dizzy and like you can eat an entire warehouse of chocolate the problem apart from feeling so terrible is that we often overeat when we get home or to the cafe because it takes too long for our brain to catch up with what’s being ingested to avoid this make sure you eat and drink enough on your training ride to prevent a huge post ride binge 8 increase the distance of your commute to work whilst having a routine can often be a good thing sometimes it means that you don’t progress if you commute to work why not try doing a longer route either going in or on your way home once or twice a week the extra kilometres might well reignite your weight loss helping you achieve your goals 9 don’t drop your calorie intake excessively it’s very easy especially on January the 1st to try and get everything bad from your diet in the attempt to be a perfect athlete however we know that’s not going to last very long and if you deprive yourself of every little treat it’s not gonna be very long before you crack completely whenever you start a diet the reduction in calorie intake should be small so they can keep to it and still lose weight 10 reduce calories later in the evening they will turn attempt to pre breakfast riding is to stack your calories at the start of the day it’s a technique that many pro riders put to good effect the theory is fairly simple eat as much as you want for breakfast as that’s going to be your biggest meal of the day then eat a good healthy lunch with less calories on your breakfast and then a smaller dinner in the evening studies have been carried out to show the effectiveness of this strategy which is based on the fact that you’re more likely to burn off the calories that consumed at breakfast than those you consumed in the evening which often sit in your stock if you adhere to even some of these principles you’d be well on your way to losing weight for more videos like this subscribe to GCN now what we’re going to do so now we’re ready to make the two knots so starting at one end of the inner tube let’s put a simple knot in it

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detox water recipes for weight loss

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Audio Text:

everyone welcome back to my channel so today we have my first installment of fit Fridays so today we’re gonna talk about my favorite detox water recipes that I’ve been using a ton lately so this is the first one and I like to drink this before I have breakfast just to start my metabolism so I start with 33 ounces of water a single lemon and half of an orange and you guys can really modify this to be any way you like but I just really like this so I’m just slicing up my fruit just how you normally would obviously be really careful with your knife I was kind of being pretty careless here but be sure to be careful with that I’m just wedging the lemon try not to cut it too much because the more you cut it the less nutrients you get and then I’m just taking all of my cut-up fruit and just sticking it in the water you don’t have to use a glass door and you don’t have to use this much water again really modify this to make it however you want you can make a huge picture of it and just double up on all the fruit or you can make way less however much you’re gonna want and I try to consume this within an hour just because of the amount of sugar in the water recipe number two so I like to start with frozen blueberries and take a quarter cup and stick those in the water you can use fresh ones I just like frozen because they act like ice cubes to keep my water cold and then I am just taking a half of a lemon and sticking that in here all right and then I’m just adding a few drops of lime and then that is that finished recipe and I really like it because it gives a nice fresh taste but you don’t have to add that and then the final recipe is probably my favorite one I like to take about eight or ten slices of cucumber and stick them in my water you can put more or less depending on how much you like or dislike cucumbers and then I’m taking about eight or nine strawberries chopping these up and putting them in the water and again just be conscious of how much you’re chopping them up try not to like chop them up completely because again the more that you chop them the less nutrients the less good stuff you’re gonna get your water and then I’m just takin all that stuff that I just chopped and throwing it in there and then I also ripped up a few mint leaves about three or four minutes and just stuck them in there because I really like the taste of mint but yeah that’s pretty much that recipe so those are my favorite detox water recipes I hope you guys enjoyed this if you have any more fit Friday’s you’d like to see just let me know down below and I’ll be happy to do them thank you so much for watching and I’ll see you back here later

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10 Simple Tricks to Eat Less (+ lose weight)

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Audio Text:
hey guys it’s Clancy and today I’m going to be doing a video that I think most of you will find quite helpful I don’t care who you are I’m sure at one point in your life you’ve been like yo I gotta really eat last but you don’t really know how so I thought of 10 simple tricks that can really help you eat less and I have been actually planning this video for like three weeks I kind of wanted to just to get like the 10 biggest tips that I think are the best so whenever I thought of one I randomly go into the notes of my phone and type it up and then finally today I realized I had 10 and I was like 10 is like such a classic number like I’m a sucker for like even-steven great numbers like if it was seven I would’ve been like no but 10 that’s that’s just ten is just tons great so yeah let’s just get started the very first tip is to make your food count and what I mean by that is that you can’t pick foods that aren’t going to fill you up and you can just pick foods that have no nutrients in them no macros macros or protein fat and carbs and an example of this is basically like not a person on the grocery store not really 98 percent but all of those snack aisles any type of junk food really like Twinkies or cakes or host that any of that it’s just not going to fill you up it’s like a waste of calories and you’re just going to be hungry right after what you want to look for an order fill you up are two main things first is fiber oh my gosh this is huge I swear like fiber just naturally makes you so full never I pick up a food I like to be mindful doesn’t have a lot of fiber and it will actually fill me up and what it does have a lot of fiber it’s kind of getting like a great bang for your buck kind of type thing and another thing is protein protein also fills you up quite a bit and those are two things that you want to look forward to see if they’re in your food because you do want to get filled up the next thing I know you’ve heard so many times and you might be ignore me right now but hear me out and it is to eat breakfast and that’s just a breakfast a big breakfast and they are probably thinking why would I want to waste my calories so early in the morning that’s annoying no way and here’s the thing when I say breakfast I don’t care what nutrition to say personally my advice isn’t stuff your face on the second you wake up that’s not how I think of it personally I don’t need breakfast until so late because I’m not hungry or I’m too busy but I do make sure I get in three meals I mean honestly it could be recommended that you do like five small meals like that but I do make sure I get an me that I need but the thing about breakfast and having a big breakfast is that you are not going to feel as full throughout your day so by just having a flimsy old egg white omelet which is what I used to have personally I found that I was so hungry like an hour later just because it didn’t have the fiber that I needed I recommend something like oatmeal or healthy cereal healthy obviously it’s nothing to be healthy but I don’t mean like Cocoa Krispies or Lucky Charms I mean you can research and find personally I think the whole Kashi brand is amazing filled with fiber packed with protein at least the one I eat and it makes me feel so full so you really want a big hearty breakfast and I know this sounds like a broken record you’re like oh my god shut up but I’m just saying it really has helped me a lot and you might want to try it out if you don’t already another big tip is to pre-portion your foods probably the biggest thing and the biggest problem I think Americans more than any other country has also other countries maybe but America is like huge is that we eat and we eat and we eat and we eat so much and we’re used to these huge huge portions and it’s just not okay our bodies physically cannot handle that much food you have to eat at a restaurant and it is great when you get a whole plate full of food and it’s oh my gosh this is amazing but you really need all that know and you really shouldn’t have all of that the best thing to do is to proportion your food know how much you can’t happen how much you’re going to have don’t just take a whole bag of something and start eating and get lost in how many you have literally put it on the plate so that you know how much you need so that you are controlling how much you’re eating and if you know when you’re preparing your meal you’re so hungry that you’re going to dump everything on do it the night before when you have a nice full stomach pre-portion your foods because it’s when you’re really hungry you’re gonna want to dump it all on your food but you have to remember that when we’re so hungry we think like I always say I can eat a baby giraffe I don’t know what that even means but I’m just like I could eat a baby giraffe right now I’m so hungry but honestly if you’re like three bites of my meal I already feel like whoa I’m not even hungry anymore so it’s just we we think we need so much more than we do another huge tip is to use smaller plates I know this sounds crazy but this is actually something that I do and I find actually works basically when you put your food on a huge plate it seems like not that much and like oh my gosh and even eat that much I’m not even eating that much I could use so much more than you even kind of check yourself in thinking you’re not even that hungry when you use a small plate it is stuffed to the brim like I like to just stuff ever like I have two salad bowls at my house um one is huge and one is medium the medium one my salad is like overflowing out of it the huge one my salad barely fills it up so you’d think I’d want the huge one because well I don’t think so ver flan but just mentally I like having a stuffed full because it makes me feel like I’m eating so much and it’s just personally a this this tip is huge for me tip number five is to eliminate your weakness if you have one and you probably do personally I feel like we all have one food that we just can’t eat normally we don’t have a normal relationship with it and maybe this is just me but you know what maybe it is just me personally chocolate is something that I had to eliminate and grapes which is really weird but honestly chocolate it’s like I needed to have it every single day and I would eat so much of it and I just couldn’t have a normal relationship with chocolate like yeah I mean I probably could now if I wanted to but it’s just so much easier for me to just eliminate it completely I haven’t had chocolate since October of 2012 and you know what I’m happier without it so and it was my favorite thing in the entire world then over the summer I developed an addiction to grapes and ah honestly there’s no eating just five grapes for me I need to have like 50 which is crazy and I know I know I don’t need to I do have a lot of willpower let me say but it just it doesn’t satisfy me to have five that’s what I’ll say like when people say oh my gosh you go to such extreme lengths just eliminating food from your lifestyle personally for me it’s either all or nothing and having a little bit just doesn’t satisfy me and that’s just my personality so if you can just eliminate that weakness just get over it it just it’s not going to have a good place in your life so what does that beet ship store if you have a certain dessert food that you know when you eat it it’s just you’re eating way too much of it or you eat it way too often just eliminate it it has no place in your life number six to keep a food journal and it was heard about this and I was like honest I’m not gonna write down my food how is that even helped but I think it really does help in the beginning of this year I kept a little food journal where I wrote down every single thing I ate and it just made you so accountable to everything if you were to just you know let’s say I take a handful of chips or something you might not think about that but then when you write it down like oh I don’t want to write down handful of chips like Wow and you realize whoa that really does that up that could be a hundred calories right there and it’s like whoa I think should start like adding things up and realizing it’s like crap tip number seven is to plan ahead this is huge for me I just know what I’m going to eat every single day because I basically eat like the same four things so I know exactly what I’ll have every single day if you don’t plan if you don’t know you can just start eating like a whole bunch of crap and you just don’t know like I can’t imagine not knowing what I’ll be eating every day today I just knew exactly what was gonna have for breakfast lunch and I know what I’m having for dinner I’m going out to eat um so just knowing like it’s half the battle I swear you then nothing will take you by surprise no oh man like this came up and now I’m eating this now I’m eating a whole crapload like none of that it’s just planning ahead really really does help number eight is do not over restrict okay like don’t be too oh my gosh I’m just gonna eat you know what is for lunch and then this and then that if that doesn’t work for you a lot of people actually I know a lot of my friends come to me whatever they want you know how eating healthy and stuff like that because they know I’m very into that and they all come to me I swear I just been one of them with all right tomorrow I’m just eating this this in this I’m like alright that ends up to like 1000 calories and guess what you’re not going to do it you can’t be unrealistic with it even even some of them do abs like 1500 calories which is like a night which is a fine amount to eat but I’m like guess what no add in something in there because you’re not going to last you can’t go from 100 to zero to go from eating all this crap to just poop nothing like oh now I mean I completely healthy you will break I’m telling you you will you’ll binge and then that’s like taking two steps back okay so I definitely recommend not going from zero to 100 real quick real quick tip number nine is to leave a little bit of something on your plate at the end of each meal personally I don’t follow this I just don’t however I read somewhere I can’t remember where this was a few months ago but if you were to leave like this much of what you’re eating at the end of every meal you can save about I think it was like fifty calories a day and then that adds up to like and that adds up Slyke over 300 calories a week which is huge you know my especially your char lose weight and I know you might think this is like wasting food and how could you but I don’t know personally is it that little amount I don’t really think so for me though when I say I eat every drop what I put on my plate I mean like I will eat my salad and I will like there won’t even be a shred of lettuce left I just eat everything and you know I’m not trying to lose weight at the moment so it doesn’t matter but if you are eternal lose weight I definitely do recommend that and it kind of gets you in the habit of not like heading like devouring food however if this makes you feel too hungry after and stuff it’s kind of more for people who especially if you go out to eat at restaurants I feel I’m not necessarily like if you have to take a little sandwich for lunch you don’t believe a huge bite left but Conner of I feel like maybe stick to it if you go out to eat at restaurants that would be a good idea and then lastly number 10 this is probably the biggest one is to be honest with yourself a lot of the time we go to reach for that bag of chips or you know some chocolate or just junk food in general we’re not even hungry we’re simply bored or just not even like oh it’s not even hunger and it’s just huge in our culture in our society just to mindlessly eat food I mean I swear like you go hang out at a friend’s house to a party they set out a bowl of chips and before you know you’ve had 50 and were you even hunger to begin with no and I always do a specific test whenever I’m not sure if I’m hungry or not that sounds weird but sometimes I’m like yo I could really go for some carrots I’m so hungry and then I’m like wait are you hungry and then I do the test could I eat a banana right now personally okay I will eat bananas but I’m not I’m not like I can’t explain it like they kind of disgust me unless I’m eating it the thought of bananas and the smell of bananas disgust me so much so when you’re really hungry it doesn’t matter what the food is what I’m starving I will eat a banana because I need food so if I’m not in the mood for that banana if I’m saying no I wouldn’t eat that banana right now then guess what you’re not hungry because your this is just like trying to a fixation with your mouth so yeah that’s just a personal test I know you can do that with anything if you don’t like you know I don’t know burgers poop or something I don’t know you can do that test so yeah I really do hope these tips helped I tried to think of the best ones and the ones that really can help let me know which one you thought was the most helpful and comment down below and also let me know if you’d like to see more health fitness getting in shape type videos leave any requests you have for those what you want to see and that’s pretty much it so I’ll talk to you guys later bye um I thought of ten simple tricks but and I hope this video how he’s broke down leave town find I know the chain personally I wasn’t I would because wow it’s getting hot in here and developers from a long way and it was her whoa hair glance say goodbye to my picket fences say hello to palm trees and fascism say you got a phone you don’t want some kissing

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10 SECRETS FOR LOSING WEIGHT

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Audio Text:
[Music] Brown despite the laws I’m over here gotta get across really like it like it or not there moment for us and now you made it but uh hey guys what’s up it’s Lauren and welcome back to 2017 on my channel still have not gotten used to that so around this time every year I try and do a health and fitness video because I know that a lot of you have resolutions or I’m getting fit and making healthier choices in your life and to be completely honest my life has been such an up-and-down of being happy with my body and getting motivated to work out literally this is I’m like here and then I’m like here and I’m here and I’m here I’m like just like this is this is me but in the process I have learned so much about fitness and tips and tricks and some secrets to getting motivated and staying motivated so hopefully in this video you learn something new about getting fit and getting down booty in shape but at the end of the day it’s all about loving the booty that you have even before looks like this this is this or this oh wait I guess I guess we didn’t love you don’t really have a booty okay well we’re gonna work on your booty alright so ten figures to get at it live do it I can of pop or soda can easily have over 50 grams of sugar and over 200 calories a super super easy first step to eating clean is to cut the sugary drinks and to be honest I always prefer to eat my calories opposed to drinking them anyways and even the diet drinks can have harmful chemicals and artificial sweeteners so swap out your sugary drinks for carbonated water fruit flavored water or even coconut water switching to bubbly water has been what’s worked best for me and it like almost almost tricks my mouth into thinking it’s pop so I know when you’re in a time crunch it’s so easy to leave the house though eating breakfast but there are so so so many studies that have shown that eating breakfast kick starts your day with more energy and improved mood and can help get your metabolism going earlier in the day Plus like honestly I am such a hangry girl when I don’t eat in the morning so breakfast is always a must for me and when I say breakfast I wish I was talking about Eggos and frosted flakes and pop-tarts but personally I like turkey bacon fruit and egg white we’re all 11 I’m starving you take me seeing my progress and hard work on a calendar is so so so motivating it pushes me to continue to work out any clean and I actually get excited to document another day where I hit my day-to-day goals and it also helps to organize your workouts so like in terms of how often you might have worked out your legs and done some cardio and seeing how far I’ve come even if it’s only a few consecutive days of living healthier inspires me to push myself each following day [Music] to be completely honest my natural habitat is on the couch in a onesie with ceiling ttan watch Netflix YouTube hanging out with you guys on Twitter and snapchat like I could really do this all day long but one day I had an epiphany during a Bob’s Burgers marathon and realized that if I had just worked out for one episode that would have been 22 minutes of physical activity that’s it think about how easy it is to watch a whole season of a show in one day and if you had just spent one episode of that show working out you’d be that much closer to your fitness goal it’s a totally new perspective but it’s really really helped me setting small goals is what is probably one of my favorites I used to think that just because I had one bad cheat day I had to give up and we just go on a total junk food rampage but every day is a new day try to do one activity every day eat one healthy meal a day swap out one favorite junk food for something cleaner there are so many ways you can start small and it’s just so much more realistic to set more frequent smaller goals and milestones for your fitness journey to the moon playing loud in the speakers I am terrible at staying hydrated just cuz I pee so often but water is so so so so so important for your body we are literally made of water and we needed to keep our bodies healthy almost every cell in the body needs water to function properly so that’s like pretty important so I like to DIY measured water bottles to keep myself on track and add a little fruit to keep it flavored there are seriously like 4 bajillion good reasons to drink water and this is a sign class so I don’t to bore you but seriously water is so good for you eating clean is one of the most important elements of getting fit there’s a saying that abs are made in the kitchen so you could do 100 crunches a day and not see any results if you’re still eating processed fatty foods a friend once told me that when you’re looking at the ingredients of something if it’s got a list of ingredients longer than three or four things it’s probably not that great for you so do some research on your favorite foods and find out a little more about what you should keep or kick from your diet I used to think that if I was eating salad that meant that I could eat like a trough of salad like a straight-up trough and I was so wrong I got this little kitty plate at Target and it’s honestly so helpful to help forking out my grains protein and veggies you want to make sure you’re getting enough sustenance but it’s also so easy to overeat and load your plate even when it’s healthy foods there’s so much you can learn about your body your diet your workouts and everything in between understanding what makes you tick and what makes you feel best can make such a big difference in your life when I found out that I was lactose intolerant I went to me like the biggest bloated marshmallow everyday even when I was eating super clean to eating mostly dairy-free and feeling great learn new recipes workout so you actually enjoy doing and a little make getting fit so much more fun okay you are not human if you don’t have occasional cheat days and that doesn’t mean gorge yourself on everything in sight but it definitely means that you can and should treat yourself I have the biggest sweet tooth ever and I would go absolutely insane if I didn’t have cheat days or cheat meals every so often you can also find ways to cheat a little bit cleaner so I love boom chicka pop it’s a healthier alternative than regular popcorn smothered in butter and I definitely still considered it a cheat but it’s still better than the other options that was so bad I’m gonna do that again don’t worry guys I forget my popcorn even this would be like the best snack ever for like a random Bert to find don’t litter don’t let her people Ouiser too so I hope you guys enjoyed the video make sure you have a big thumbs up you did let’s try it this video – like 70,000 likes I’d never give you guys liking goals I don’t know I just like I always pro to do it so let’s even get this you know do seventy thousand likes and make sure you’re following me on Instagram and Twitter you want to stay up to date and your everything first all the links in description down below and if you haven’t seen last Wednesday’s blog they show check that and it’ll also have that link and you try out any of these tips tricks and secrets make sure to send me photos social media I would love love to see them join up good enjoy this video and I will see you guys on Wednesday for a Bloggie and then on Sunday for any other DIY

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