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Specialized Food Coaching. I will teach how to manage your food intake to allow you to obtain your goals within your own schedule

03/11/2022

How disturbing it is, when we are healthy, we take it for granted: we eat poorly, we do not exercise, we sleep little, in short, we don't value it, we take it for granted, until one day it goes on strike. It is only then that you realize the freedom it gives you to be healthy.

Regardless of your age, education, or beliefs, there is one fundamental truth: You are responsible for your health and you have choices. You can use food to receive great benefits or great discomfort.

The sooner we realize that and we accept it, the better our life will be and everything that comes along, what you choose on a daily basis matters.

So it's time to take control if you've been careless.

Does it cost work? Yes, of course, but your health and quality of life are worth it.

28/10/2022

7. Healthy eating means going hungry.

Gone are the days where measuring your weight loss progress was based on your ability to ignore those horrible hunger pains. If you're hungry, you need to eat. Lipman recommended eating full meals and snacks as needed to keep you fueled and hydrated.

27/10/2022

6. Carbs cause weight gain.

Newsflash: Carbohydrates are an essential part of your daily diet because they contain the glucose that fuels your body and brain. If you cut your carbs to an extremely low level, you'll miss out on the vitamins, minerals, fiber, and antioxidants that are present in carb-heavy foods like fruit and some vegetables. So, it comes down to the types of carbs you're using to fuel your body.

"When we don't have enough carbohydrates as fuel, our body starts to break down muscle glycogen stores, and we can fatigue very quickly," explained Cheah. "Ensure you are supporting muscle health and workout longevity by including good quality carbohydrates such as fruits, vegetables and whole grain cereals and low GI carbs."

26/10/2022

5. HIIT is the only way to lose weight.

If you've followed any fitness or weight loss trends, you've likely heard of HIIT (High-Intensity Interval Training). While HIIT is an efficient way to burn fat and lose weight, it's not the only way. Instead, Wheeler suggests we aim for balance.

She recommends adding strength training and LISS (Low-Intensity Steady-State) to your routine. "Moderate intensity strength training builds lean muscle and creates a strong base for the more intense HIIT. And LISS, although not as efficient, delivers general health benefits, increases aerobic capacity, reduces stress, and improves recovery," Wheeler explained.

If you're only focusing on HIIT, Wheeler said you might experience both physical and mental burnout which could lead to dropping your fitness routine altogether. "Varying your intensity and balancing out cardio and strength is the path to a sustainable fitness journey," she said.

25/10/2022

4. It's all about calories in and calories out.

"There are many more factors that come into play when you are trying to lose weight and focusing ONLY on calories can derail your progress," explained Wheeler.

One area we often forget about when it comes to weight loss is sleep, which is crucial for weight management, explained Dr. Frank Lipman, founder of Be Well, told INSIDER. "Not sleeping enough stimulates the hormone ghrelin, which increases your appetite, and lowers leptin, which tells you when you're full," he explained.

And Wheeler agreed: "You can see how this double whammy can cause you to eat more when you don't need the calories." She also pointed out that when you are tired, you move less. This can have a big impact on your motivation to exercise.

22/10/2022

3. If you eat fat, you will gain fat.

Will you gain weight if you eat fat? Yes and no. It all depends on the type of fats you're eating. Paired with a healthy diet, the right fats may help you shed a few pounds, according to the Harvard School of Public Health.

"Eating the right kind of fats will nourish the body and be used by every cell to maintain health and well-being and having the right amount of fat in our diet will help us to maintain a healthy weight," wellness expert, Bianca Cheah, told INSIDER.
Drop the trans fat, go light on the saturated fats, and add in monounsaturated and polyunsaturated fats. Good sources include avocado, nuts, flax seeds, salmon, and olive oil.

21/10/2022

2. Supplements are a "magic" pill.

Sorry to burst your bubble, but weight loss is not found in a bottle or a blender. This myth has been debunked over and over again, yet, trainers and nutritionists still get questions about weight loss supplements.
"I get questions daily on supplements with people wanting to gain or lose weight," said Nikki Walter, bodybuilding.com team athlete. She said the people who want to lose weight, typically ask about fat burners. They also assume they do not need to eat if they have a shake.

Although protein shakes are a great way to meet your protein requirements, Walter said they are not meant to replace meals. "Shakes for weight loss may work temporarily, but also contain artificial sweeteners, and or sugars that could delay the weight loss process," she explained.

20/10/2022

1. Having willpower is the only way to stick to a diet.

How many times have you quit a diet because you "lack the willpower" to stick with it? If you're a serial dieter, the answer to that question is probably "a lot." But what if you success, or lack thereof, had nothing to do with willpower?

"Willpower is highly overrated when it comes to fitness and healthy eating," Lisa Wheeler, VP of Fitness Programming at Daily Burn, told INSIDER. She explained that willpower is defined as "the ability to resist short-term temptations to achieve long-term goals." But many say willpower is a limited resource and can start to fade if called upon too much during the day.

That's why Wheeler recommended having a clear plan, reducing temptation and choice throughout the day, and being kind to yourself when you miss the mark, which are all great tools to winning the willpower war.

"Schedule your workout sessions for the week like a doctors appointment and lay out your workout clothes the night before to make exercise easy and fun," she told INSIDER.

Plus, Wheeler suggests prepping your meals ahead of time and cleaning out your cabinets of tempting food to eliminate any decisions around what to eat. "And if you trip and fall, just get back up and remember tomorrow is another day — do not use your perceived lack of willpower to completely throw in the towel."

20/10/2022

7 weight loss myths holding back your progress

When it comes to losing weight, there certainly isn't a shortage of diets to choose from. Just spend an hour searching social media, and you're bound to come across hundreds of posts endorsing the next miracle plan.

Although having a wealth of information at your fingertips can be helpful, it can also sabotage your weight loss goals. INSIDER talked with four experts to find out the most common weight loss myths that might be getting in the way of your progress.

Source:insider.com

19/10/2022

What are the 7 Biggest Myths about weight loss?

If you google “how to lose weight”, approximately 4 million different articles come up. Most of the advice is fad diets, unsustainable food programs and advice that doesn’t consider our preferences, lifestyles and complicated relationship to food.

Since we are not robots (It’s not as simple as drink kale smoothies + run 5 miles = weight loss), our relationship to weight is complicated. Here are the top weight loss myths debunked:

17/10/2022

Do you have trouble sleeping?

Almost everyone has encountered a zombie-like feeling after a night of minimal or no sleep. Even after just one night without enough rest, we can feel drowsy during the day with slowed thinking, lack of energy, and an irritable mood.

Sleep deprivation is when you don’t get the sleep you need, and it is It’s estimated to affect around one-third of American adults1 , a problem that has only worsened in recent years.

Lack of sleep directly affects how we think and feel. While the short-term impacts are more noticeable, chronic sleep deprivation can heighten the long-term risk of physical and mental health problems.

To avoid these problems, it’s important to avoid sleep deprivation. Understanding this condition, including its causes, symptoms, diagnosis, and treatment can put you in a better position to ensure that you’re getting the sleep you need.

13/10/2022

I will design a weight loss plan that is tailored for you and your goals , no cookie cutter , one size fits all plans . Specialized macronutrient weight loss plans , weekly check ins to ensure you have an ample support coupled with the ability to adjust your plan to life in the process.

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