Daily tip #36| Spot fat removal

  Back when I watched a lot of tv, I used to see a lot of commercials saying their product will target the 'love handle and waist region' and remove the fat from there.

Until a few years back, I didn't find it ridiculous, I honestly thought you could remove fat from a place by exercising that place.. Turns out you can't.

 It is all a myth, there is no 'spot' fat removal, you can't lose weight from a single spot, if you lose - you are going to lose it from your whole body. Remember those commercials of vibrating belts, saying they'll remove the fat from the waist? It is not possible to focus removal of fat on a single spot of your body.

 Remember, people are different. Different people behave differently, so you might not lose those lovely handles until 10% body fat, and someone else might've lost them at 15%.

  The body decides how it distributes fat over - all you can do to shoo those man boobs and love handles away is to start easy by swaping out a few products, and then follow a general guideline. Nutrition alone will do a lot, but to gain a proper form you need atleast some aerobic exercises, jogging and cycling are one of the most preffered methods too.

 With a basic eating guideline and a 40 minute easy jog every 2 days and motivation too, ofcourse - you can get rid of the manboobs and unneccessary fat.


Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

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Daily tip #35| Daily caloric intake

Counting calories - so cliche and stupid sounding. Being overly obsessive with it is not neccessary unless you are a competing bodybuilder, to shed weight and lose those lovely love handles on the waist all you really need to do is substitute, and then switch over to a basic meal plan. With this, these two nutritional methods alone should get you a six pack, but only if you sincerely do it! Yes, sincerely, but, you can cheat, somewhat.


On my post about how long should it take to get where you want safely I mentioned to cut your calories by 20%. What is that 20% and how much do you cut? Let me explain.


First of, you need to find out your BMR (Basal Metabolic Rate - minimum amount of energy (in calories) required for your body to complete basic functions throughout the day). It is very simple, with little math. This formula only applies to adults, though.

Men:
66 + (6,3 x weigh (pounds)) + (12.9 x height (inches)) - (6.8 x age (years))

Women:
655 + (4,3 x weigh (pounds)) + (4.7 x heigh (inches)) - (4,7 x age (years))

Now that you have your Basal Metabolic Rate, we go into the next step, calculating activity.
If you sit around all day: BMR x 20%
Light activity: BMR x 30%
Moderately active: BMR x 40%

Very active (intense exercise every day for long periods - yeah, I'll stop on this one, there's more though.): BMR x 50%

You add this number to your BMR - and there you go, you have the number of calories you need to maintain your current weight. On my previous post I said you need to consume 20% calories less to safely lose weight - which means, no going from fried chicken straight to only salad, use the two methods I've mentioned above.

This way, BMR(5000) x 20% = 1000.

20%(1000) - BMR (5000) = 4000, which would be the amount of calories you need to consume in order to lose weight safely.

This is very easy to do stuff which can save your health, I think it's better to stay safe then sorry - find out how many calories you need and start reading those labels! It's good to write down the number of calories you ate each meal on your phone - then you will be able to see how much more you need, or if you should stop and eat better next day.

If you are unsure how many calories x item has, just google the nutritional value of that item, it should show up.

Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

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Daily tip #12| Common mistakes

I see A LOT of common mistakes people are making when 'dieting', and it's not something insignificant. If you think it's insignificant, it probably isnt. Let me help you by pointing out some of these..


Beverages: These are something that's taken for granted, you can get a lot of liquid calories. It has no nutritional, even if you drink 2000 calories, you'll still feel hungry, and then over-eat. You should always take note of what you are drinking, as this can be pretty big. Just say no sweetened soda and other drinks like latte, frappe, frozen coffee, smoothies or sweetened tea. Juice doesn't seem like a big deal, but eating the whole fruit would be far more benefitial, it would be more filling, it would have more fibers and few calories.



Skipping meals: Sounds logical, right? You want to lose weight, so you eat less calories = skipping some meals. That's a big NO. By skipping meals you're doing way more harm than good to yourself. Breakfast is the most skipped meal of the day, and it can be the most important one in your diet. Do not skip breakfast. If you're always running out of time, go to sleep earlier, you need more sleep anyways.



Giving into friends: You go to a restaurant, or come over at a friends house.. And there it is, a big bucket of ice cream, or pleasantly smelling hot pizza, your friend starts eating, looking at you weirdly as to why you're not taking a piece, you then-- WAKE UP! You have your own head on your body, you have to think for yourself, if anyone is insisting on you eating something, you have to nicely apologise and say you can't. You shouldn't lie saying you don't like that flavour, because you'd be tricking yourself too, you need to stay strong.



Forgetting your meal schedule: I see people forgetting when they have to eat all the time, if you do too, you should set an alarm to go off every two and a half hours, every day. This will not only remind you, it will also help you remember it better on your own since you'll be looking at the exact times every time it goes off. The good thing is this can be done on almost any phone.



Not drinking enough water: I can't stress how important water is, see this.



Weighting yourself too often: People are getting more and more obsessed about the scale, media doesn't really help with this fact. The thing about weighing yourself is that your weight changes constantly, in the morning you'll be one way, in the evening you might be shocked, how could you have lost/gained so much in one day?! Only to be let down the next morning.. What you have to do is weigh yourself daily, taking notes of your weight, then taking the average at the end of the week. You'll know your exact weight then.



Forgetting this is a lifestyle: If you think dieting is just a two-week thing which you have to last through, and then you're done - you're just plain wrong, it can be, but you're going to go back to the same weight you were before the diet, possibly even more since now you're 'allowed' to eat anything you want. What you have to realise is this can be a lifestyle, you can be healthy, fit, strong and flexible your whole life, you just have to make it you, and let it make you.

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