Fat Loss Weight Loss 

Weight Loss Peruvian Recipe

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Fat Loss Weight Loss 

The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss

Product Name: The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss Click here to get The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss at discounted price while it’s still available… All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors. The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60…

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Fat Loss 

345: How To Burn Calories Without Exercising, Chocolate’s Effect On Your Skin, Eliminating Muscle Imbalances & More! – Ben Greenfield Fitness – Diet, Fat Loss and Performance Advice

How To Burn Calories Without Exercising, Chocolate’s Effect On Your Skin, Eliminating Muscle Imbalances & More! Source by bengreenfield

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Amanda's Secret to Losing Over 100 Pounds Wasn't a Diet

www.popsugar.com/fitness/130-Pound-Weight-Loss-Story-37209787

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Our next Before & After story comes from Amanda Fraijo-Tobin, who blogs about life after losing 130 pounds on her blog Friday Love Song, which is part of our POPSUGAR Select Fitness network. Below, she shares how she lost the weight and how she keeps it off.

Amanda: Before

Growing up, I wasn’t severely overweight — sure, I had a pudgy stage, but a lot of people did! My weight wasn’t something I thought much about being a kid (as it shouldn’t be). My parents had good intentions, like most, but we certainly did not grow up eating very healthy. Snacks, soda, meals prepared without nutritional aspects considered. Soda became a very bad habit for me, especially as I got into my teens and didn’t have anyone stopping me from drinking so many.

Fast-forward to high school — like most high school girls, I thought I was fat. Even though, in retrospect, I clearly wasn’t. I didn’t let it consume my life, though I was a little on the chubby side (so I thought) and I was OK with that. Looking back, I think senior year is when the trouble began for me. Stress, changes in my life, poor eating, and not exercising (hello, gym-class-not-required-after-ninth-grade!) led me to pack on some weight. Again, I already felt like a “fat girl,” so I kept going with the mind-set of “This is me — this is who I am.” I was married young, had my first child at 20, and of course, packed on more weight. Divorced, remarried, and two more babies later — more weight.

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My weight wasn’t something I paid attention to. I never weighed myself. The only time anyone took my weight was maybe once or twice a year when I had a doctor’s visit — and even then, I didn’t think much about it. This is me — this is who I am . . .

Amanda: Before

My husband is a type 2 diabetic. He had already been on tons of medications for several years to control his blood sugar and other problems associated with the disease. He got to the point of having to add insulin injections to his enormous list of meds. His doctor kept urging him to consider weight-loss surgery, telling him that, if he lost some weight, there was a possibility he may be able to stop taking some of his medications. This seemed like a great solution to my husband — I, on the other hand, disagreed. I told him repeatedly, this wasn’t the solution. If you don’t break bad habits that got you to a certain point, you could not possibly make a real change.

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Insert light bulb moment. Pot calling kettle black. Even though it wasn’t something I monitored, I was surely at the heaviest point of my life. I was waking up to get my son to school and collapsing on the couch for a nap once he was off. I was having random pains in my foot. I felt gross. I knew I needed to start making changes. I needed to make changes for myself, but also for my husband, for my kids. I needed to be a better example. This wasn’t about vanity. This was about life, making a better life for myself and my family.

I knew this wasn’t going to be easy. I had packed on the weight over the course of 10 years. I knew it was going to take some time to take it back off. I knew there would be times I would feel like quitting. But from the start, I adopted a “Today I will do what I can” kind of attitude. This went for exercise as well as eating habits. I knew all my bad eating habits were not going to disappear overnight. Slowly but surely, I made mental lists of things I was doing that were awful for my body and thought of ways to change them. Drink more water, read labels of items I was eating, etc. I had been having such severe pains in my heel that some days I could not even walk on it. Some days, I may not get through an entire workout like I wanted to — that’s OK. Today I will do what I can.

Amanda: After

I chose not to be vocal about my weight-loss journey from the start. I didn’t mention it to friends. My husband and my father were about the only people who knew what I was trying to accomplish. There were many days of whining on my part to my husband about aches and pains from making my body do things it wasn’t used to doing. I admit I have no idea for sure what my starting weight was. I have a general idea based on the last time I had been weighed at the doctors — but my journey began about six months, and what I’m guessing, may even be more pounds later. I did not start out with a goal weight in mind. I didn’t want one. I wanted to be healthier. Period. Healthy is not pounds on a scale. This is not a short fix; this is a change I will continue to make for the rest of my life.

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How Did I Do It?

This is common sense, things we have heard a million times again and again. Change the way you eat. Exercise. Repeat. It’s amazing to me when people want to know my “secret.” I have no secret. And I find it even funnier when people feel let down by my answer. There is no magic pill. I have not dieted. I have not counted calories. I knew from the start that was not the way I wanted to live my life. This is a lifestyle change. Know that it’s going to be challenging, but have faith that you can make the changes you want to.

Amanda: After

About two years later now and around 125 to 135 pounds down, here I am. Still chugging along. Still making it part of my life to make better decisions for my own as well as my family’s health. Honestly, I still feel a little silly writing this. I have had people tell me that they think I am an inspiration, which blows my mind. But I am here to tell you: if I can do this, you can do this. All it takes is a true commitment. Am I a superfit person? No, of course not. But every day, I strive to be a little better. I am a real person who did this. I am a mom to three children with a full-time job, a husband, two dogs, and a million other things going on. It takes work. It takes time. But you can do this. Start today, one small change at a time. This is me — this is who I am. Today I will do what I can. Will you?

Do you have an inspiring Before & After story to share? Message us on Facebook, and give us a few details about your journey. We might even profile you on the site, like Amanda!

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This Is Exactly What You Need to Eat For Breakfast to Lose Weight

www.popsugar.com/fitness/What-Eat-Breakfast-Lose-Weight-35829615

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We’ve enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

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Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

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Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

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Sugars

If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that’s about 1.5 teaspoons’ worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Calories: 328
Total fat: 9.7 grams
Saturated fat: 1 gram
Carbs: 51.1 grams
Fiber: 7.2 grams
Sugars: 16.6 grams
Protein: 11.8 grams


Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.
Calories: 345
Total fat: 15.7 grams
Saturated fat: 3.5 grams
Carbs: 36.8 grams
Fiber 9.7 grams
Sugars: 3.2 grams
Protein: 17.4 grams


Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.
Calories: 368
Total fat: 12.6 grams
Saturated fat: 5.1 grams
Carbs: 49.5 grams
Fiber: 9.4 grams
Sugars: 25.5 grams
Protein: 25.4 grams

Breakfast Mistakes to Avoid

Skipping out: When you sleep, your body slows down while you’re not eating. So when you wake up, if you don’t break the fast (yup, that’s where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you’ll not only feel satisfied longer, but you’ll also have more energy for the workouts that can make you drop pounds even faster.
Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy, such as having an all-protein meal, means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Looking to lose weight during other times of the day? Here’s what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.

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Lack of Sleep Could Be Doing This to Your Heart

www.popsugar.com/fitness/How-Lack-Sleep-Affects-Your-Body-Heart-42871144

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We’ve all pulled the occasional all-nighter without a second-thought about what might happen to our bodies in the process. Our friends at Shape Magazine share their findings about lack of sleep’s health consequences.

What do new moms, college students, paramedics, and ER docs all have in common (besides having to deal with puke on a regular basis)? They all routinely need to make it through the day on no or very little sleep. And while no one thinks pulling an all-nighter is good for your health, there’s actual evidence that it hurts your heart.

Getting less than three hours of sleep during a 24-hour period causes immediate heart problems, according to a new study presented at the annual meeting of the Radiological Society of North America. Researchers looked at 20 healthy adults, testing their hearts before and after they worked a 24-hour shift during which they weren’t allowed to drink coffee, take caffeine, or eat anything that might have a stimulant effect, including nuts and chocolate (possibly the hardest 24 hours ever). After missing just one night of sleep, people’s hearts showed signs of increased strain, they had increased blood pressure, and their heart rates were elevated — all warning signs of cardiovascular problems. The researchers also found increased levels of thyroid hormones and cortisol, indicating high levels of stress, another known contributor to heart disease.

The results clearly showed that working when you should be sleeping takes a short-term toll on your heart, said study author Daniel Kuetting, M.D., of the Department of Diagnostic and Interventional Radiology at the University of Bonn in a press release. But, he added, more research needs to be done to see how long the negative effects last and how much sleep it takes to return to normal. It makes sense, however, that repeatedly skipping sleep would set you up for ongoing health problems, especially when done the way most people do it in the real world — with gallons of coffee, diet soda, or other stimulants, which make the heart work even harder.

Bottom line? When in doubt, sleep it out. And if your job (or kid) requires you to be up all night, try to do it as infrequently as possible and make sure you’re doing other things to keep your ticker in top shape, like exercising and eating a heart-healthy diet. (Try these Top 20 Best Foods For Your Heart!)

More from our friends at Shape Magazine:

15 Toppings and Ingredients That Boost Your Smoothie Bowl
Pulling Just 1 All-Nighter Might Have Some Serious Health Consequences
Workleisure: Activewear You Can Actually Wear to the Office

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Here's How Much You Need to Exercise If You Sit at a Desk All Day, According to Science

www.popsugar.com/fitness/Exercise-Formula-Counteract-Sitting-42113170

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The perils of sitting all day aren’t good. Researchers have shown that remaining stationary for extended periods of time (like at your 9-to-5 desk job) can be detrimental to your health. While exercise is a big part of offsetting the harmful effects of sitting, it was unclear how many gym sessions were needed to help — until now.

A new study, published in The Lancet, shows the ideal formula for counteracting the negative effects of a sedentary job. Instead of a fixed number of hours spent exercising, the ratio depends on how much you sit: people who work a typical eight-hour day should spend at least one hour each day moving; if you sit six hours a day, you should spend half an hour exercising. The research also indicated that the exercise doesn’t have to be all at once — or rigorous. It can be spread throughout the day and be as simple as walking.

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The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States, and Australia. Using previous data, the researchers examined data from 16 published studies and used it to determine how much exercise is required to compensate for sitting. Their recommended daily exercise goal is higher than previous advice but not necessarily less attainable, given it can be completed throughout the day.

Fitting in an hour of exercise a day sounds especially daunting if you have a desk job, but there are plenty of workouts you can complete before and after work. Even if it means taking a 10-minute walk during lunch, your body will thank you in the long run.

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9 Things to Cut Out in 2017 to Be Healthy

www.popsugar.com/fitness/Healthy-New-Year-Resolution-Tips-42870719

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It’s time for New Year’s resolutions, and we know many of you are planning on cutting back on the unhealthy things in your life. But that doesn’t always mean junk food or sweets — we’ve got some habits that might be holding you back from your healthy goals that you should definitely consider eliminating this year.

Here’s what we’re cutting out in 2017 to have our healthiest year yet.

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Negative self-talk: Stop being mean to yourself. Just stop. You are enough! You ARE strong! You’re capable. Start giving yourself more compliments, and make this year about no negative self-talk — ever. The more you berate and degrade yourself, the harder your year will be; you’ll also have a much harder time reaching your healthy goals.

Your scale: Look, quantifiable goals are great, but the scale can be an evil enemy, and doctors agree! If you’ve been obsessed with the scale and every decimal point on your weight, it’s time for that thing to go. In the trash. Forever. Remember that a number on a scale doesn’t reflect the hard work you’re putting in, and the numbers absolutely do not define you.

Workouts you hate: Not everyone likes running, and that’s OK. Forcing yourself into a workout that you hate definitely won’t encourage you to keep working out. There are alternatives to running — and so many other kinds of cardio exercises. If you hate bootcamp classes, try barre. Hate barre? Stop doing it! Try yoga. If something’s not working, try a new studio or new instructor. Keep going until you find something that clicks, but absolutely do not keep going to a class or attempting a workout you don’t like.

Exercising to “fix” or change a part of your body: Working out because you “hate” your body is the worst thing you can do. Exercise makes you feel good — it celebrates your body, makes you feel empowered, and sends a rush of feel-good endorphins through your body. Working out will boost your energy, improve your health, and can change your mood for the better, alongside so many other benefits. Celebrate your body, don’t try to “fix” it.

Kale (or that one food you just can’t stand): A lot of you hate kale. So stop forcing it! You don’t need kale to be healthy! Maybe it’s not kale, but it’s another healthy food you’ve been forcing yourself to eat under the pretense that it’s healthy and you “need it” to be healthy yourself. This just isn’t true, and if your diet consists of things you don’t love, you’re not going to stay on that diet for very long. For a more sustainable diet, experiment more with other healthy foods to find out what you do love. You’ll be eating healthier all the time!

Perfectionism: Striving for a goal is great; striving for perfection is unhealthy. Giving yourself unrealistic or unattainable goals is detrimental to your mental and your physical health. That desire for perfectionism can often be a defense mechanism, when you’re either consciously or subconsciously protecting yourself from the judgment of others. Focus that energy on progress, not perfection, and you’ll have a much better year.

Calorie counting: This year, stop obsessing over calories — especially if it has created a negative relationship with food. Food is fuel, and we need calories to have strong muscles, bones, and a functioning body! There are so many ways to track your food and eat healthy without calorie counting. If you need the data and numbers to stay in control of your healthy eating, try looking into counting macros — you’ll have a healthy balance of protein, fats, and carbohydrates each day.

Stress: Whether you have clinical anxiety or you’ve been stressing way too much in 2016, your compromised mental health can have a seriously negative impact on your health. Stress can cause weight gain, bloating, physical pain, skin problems, and more. Quite a setback for your healthiest year yet, right? To relax and cut out stress in 2017, get yourself a great therapist, or try a self-care practice like diffusing essential oils.

Everything that is holding you back: What is keeping you from being your best self and living your best life? Is it an unhealthy relationship, a terrible job that drains you of your energy, or a deep-seated fear? Let. It. Go. Cut the people out who don’t support you. Say goodbye to work that doesn’t make you feel good — or worse, makes you feel bad. Remove unnecessary obligations that keep you from reaching your physical, mental, and personal goals. This is YOUR time! Replace these things with activities that help you reach your goals, a job that fosters your creativity and empowers you, and relationships with people who build you up.

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