Showing posts with label lose weight. Show all posts

Sunday, December 1, 2019

Diet Plan: Lose Weight a pound a week - and get your bowels in top shape

December 01, 2019 , , , 2 comments :




Happy woman attends I FORM's intestinal cure






Do you dream of lose weight a few pounds? Or are you bloated and running out of energy? Then we have the cure that is guaranteed to make you leaner and healthier - in just two weeks. Follow our intestinal cure










Follow I FORM's intestinal cure for 14 days and get:



  • Guaranteed weight loss 

  • Better digestion

  • More energy

  • Less headaches

  • Better night's sleep

  • Stronger immune system


If you want to both get healthier and get rid of a few inches around your stomach, then a gut-friendly diet is the way to go. The well-being of the gut bacteria is incredibly important for the whole body's hazel - including its weight. 


Check out all the healthy gains you get by eating gut-friendly. 


Therefore, you lose weight by the intestinal cure


In the intestinal tract we increase the intake of the foods that are useful for the healthy gut bacteria. when the good bacteria get their appetites, they acknowledge increasing the secretion of the hormones that keep your blood sugar stable and regulate appetite. This makes it easier for you to eat less, 


The gut-friendly diet is full of vegetables that are well-saturated and contain few calories, so you can eat well - and still lose weight. 


In the diet plan we have planned all the meals so that the food both is healthy and put together so that you do not get too many calories. 


Here is the intestinal regimen's diet plan 


Follow the intestinal regimen for 14 days


We recommend that you follow the diet plan slavishly for 14 days if you want to lose weight. If you do, and are overweight, we guarantee that you lose at least a kilo a week - and at the same time you will probably notice that you get more excess and less air in your stomach. 


Use the intestinal cure as inspiration


If you are unable to follow a prepared diet plan, you can instead check our  HOT and NOT list of foods that you can eat more of and foods you can benefit from restricting your intake. 


For a quick and noticeable effect, you can even put together a hardcore version, where for a period you only eat foods from the first list, but of course you can also just be inspired and pick the items from the list that best fit into everyday life your.


If you do not follow the diet plan, we cannot guarantee a weight loss, but you will certainly get better health - and probably you will lose weight as well. 



 








Six principles: How to eat when taking the intestinal cure


Before you jump directly to the intestinal regimen's diet plan, here's an insight into how we put together the diet plan - and why. 


1. Spoil the good gut bacteria


Vegetables are one of the things you should eat a lot of in the intestinal tract. The green goodies are low in calories, so you can eat lots of them without putting on weight. At the same time, they are rich in vitamins, minerals and fiber. The fibers are really good for the gut bacteria, because they act as a kind of food package for the bacteria. 


When the bacteria get vegetables, they produce substances that help keep your blood sugar stable, keep your hunger feeling low, balance your immune system, and release substances that affect your mood.  


2. Hunger to death the bad gut bacteria


In the intestinal tract, it is not just about promoting the good gut bacteria, but also about avoiding feeding specific bacteria that produce lots of air in the gut and causing inflammation of the body and brain. 


Research indicates that the type and composition of dietary fiber is important for the composition of bacteria in the gut. Fibers from wheat and rye, among others, appear to nourish bacteria that produce a lot of gas, and this can cause some stomach pains and make them bloated. Therefore, it may be advantageous for some of us to cut down on the amount of bread, pasta, cakes, biscuits, pizza, muesli and crispbread, and instead increase the intake of fiber from vegetables. Try for a few weeks to see how it affects your stomach. 


3. Prioritize gut-friendly and healthy protein sources


You've probably heard that you should eat lots of protein if you want to lose weight. Protein is a little more difficult for the body to digest, so you simply burn more when you eat chicken than you do when you eat pasta. 


Protein also helps preserve muscle mass, so it's primarily the fat you lose when you lose weight. 


Protein is found in meat, among other things. The only problem is that a high intake of red meat promotes certain bacteria that can transform substances in the meat into something called TMAO, which is associated, among other things, with an increased risk of cardiovascular disease. So instead of meat from four-legged animals, you should instead eat foods from other protein sources over the next few weeks, such as from poultry, dairy products, eggs, legumes and fish. 



 








4. Small healthy barter


So you get lots of green, healthy fats and proteins, but less starch and red meat if you follow our diet plan. We've also juggled a little with the flavor sets, so they give you lots of vitamins and don't ruin the weight loss. 


Instead of ready-made dressings and sauces, you should rather go with natural flavors like chili, ginger and spices. Then you save yourself lots of sugar and salt and various other additives that are suspected of being able to change our bacterial composition in an unfortunate direction. 


Instead of cake, space is made for you to enjoy some nuts, dark chocolate and lots of fresh berries. This allows you to satisfy the sweet monster in you while replenishing with antioxidants, minerals and fiber. 


5. Quench the thirst with water


Fountains are healing and good, and both coffee and tea work well as a suplement. But there is no place in the diet plan for caloric bombs like soda, juice and alcohol. Liquid calories saturate really badly and can therefore ruin the weight loss. 


Also, try to avoid light products so you get rid of everything to taste sweet. Feel what it does to your body only to drink water for a few weeks. 


6. Eat less


Too many calories create intestinal imbalances wherever they come from. Almonds, dark chocolate, cheese, avocado and oily fish are among the foods you can eat while on the gut. But since they contain many calories, you risk losing weight if you eat too much of it. 


We have therefore put together your diet plan so that you do not go and eat all the time. If you want a visible and quick result on weight, it is important that you stick to the plan. 


It's always a little tough to be on the cure. If you are about to walk the wall along the way, then you can get tips on how to deal with the challenges in this matter. 











Tuesday, November 12, 2019

50 ways to lose weight a pound

November 12, 2019 , , 1 comment :

Women take high five at the fitness center
50 ways to lose weight a pound




Want to get rid of a few pounds without following a rigid diet? Tiny little changes in your daily habits can produce noticeable results in weight. Choose from more than 50 good tips to help you lose weight about 1 pound.





1. Eat more protein





Not only do they saturate well - they also accelerate combustion. If you go from 65-70 grams to about 125 grams of protein daily, the burn increases by about 60 calories per day.





2. Do 10 squats every hour throughout the day





After one month you have burned 2,500 calories and got a butt of steel. 





3. Become a winter bather





The cold dip strengthens both the immune system and blood circulation, and burns some calories. 





100 calories - so much you can burn every week by taking a cold dip every morning. 





4. Replace starch with vegetables





You save a lot of calories by dropping starch from, for example, rice and pasta. 150 grams of squash spaghetti contains about 175 fewer calories than 150 grams of white pasta. After five or six weeks of this daily adjustment, you have lost one kilogram.





5. Join a bootcamp





A six-week bootcamp, where you exercise six times a week instead of three, results in 10,000 extra calories burned. It can give up to 1½ kilos less weight.





6.  Schedule active weekends





Cafe visits and red wine dinners are nice but high in calories. Decide to be active at least one day every weekend. For example, sign up for a kayak course over several weekends, or take your family for a walk in the woods.





7. Drop the beach vacation and book a fun workout. 





For example, join I FORM in Crete April 21-28. Check iform.nu/crete. 





8. Check your health





If you are struggling with high cholesterol and / or blood pressure, you can use it as motivation to eat healthier and exercise more.





9. Choose black coffee.





Woman shopping fruit




© iStock





10. Satisfy yourself with one fruit





A fruit may be worth gold for the blood sugar, but if there is ever an extra banana, a handful of grapes and a couple of three mandarins, all of a sudden there will be many calories combined.





11. Carry the baby





Toddler mothers have the best opportunity in the world to increase combustion: Take the little ones in the carrying corn on their backs instead of lounging around on a wagon. For every kilometer you travel with 10 kilos on your back, you burn about 15 extra calories.





12. Exercise Muscles





Heavy strength training, where you really strain your muscles, provides increased burn for up to two days after the actual workout.





150–200 calories - so much more you can burn and lose weight in the days after a hard workout. 





13. Train with a mate





... because you make up 10 percent more with others. That is, you burn 75-100 extra calories per workout. 





This is how you get the most out of your training with your girlfriend  and boyfriend .





14. Replace candy with frozen grapes. 





It is over 300 calories less in 100 grams of grapes than in 100 grams of candy ...





15. Before training diary





If you evaluate the results, there is a much greater chance that you will be able to trick an extra session here and there. It is very motivating to keep up with the progress.





16. Prioritize night sleep





If you sleep too little, the risk of going to candy or junk foods increases. Sleep deprivation increases the concentration of substances in the brain which increases the desire for sweet and salty.





17. Rather rowing machine than ergometer bike





When exercising, it is much more efficient to use an ellipse machine than a stair machine and a rowing machine instead of an ergo-meter bike. The more muscle that is activated when exercising, the higher the burn.





18. Drop fresh baking soda





If there is fresh baking at work one day a week, you can enjoy a lose weight reduction of 1½ – 2 kilos per year if you say no.





19. Save up to 135 calories per day 





... by choosing lean dairy products.





No thanks to sweets




20. Drop at least one bag of wing rubber





A regular bag of 140 grams of gum contains about 500 calories, so by dropping as little as one bag a week you actually lose weight as much as one kilogram in three months.





21. Take the bike to and from work





It pays for itself at short distances. If you cycle 2 x 3 kilometers a day instead of wasting time in a car queue or on a full bus or tram, you burn 125 calories. It's enough to lose five pounds in one working year.





22. Replace fruit with vegetables in the smoothie





If you use more vegetables in the smoothie, you can reduce your calorie content by as much as two-thirds.





23. Air the dog frequently





If you take three daily small walks with the dog for about one kilometer, you burn enough to lose weight one kilogram in five weeks. 





24. Eat yogurt naturally





Out with sugary yogurt and in with the natural varieties. From the first second, you save a whole tablespoon of sugar per serving and as much as three kilos in one year. 





25. Carbon dough instead of meat dough 





... saves 95 calories per 100 grams.





26. Eat a snack





A small meal of a few hundred calories in the afternoon is a smart move. Then you manage to dinner without getting hungry and avoiding overeating. The snack may consist of, for example, 25 almonds and a banana, or a slice of coarse bread with lean toppings. 





27. Exercise in training





Ready for an intense training period? Mix these activities every day for two weeks and lose one kilogram. Each of them burns about 500 calories. 





  • 45 minutes moderate running.
  • 1½ hours walk - for example, three blocks to and from work.
  • A spinning hour where you give everything.
  • ½ hour on an elliptical machine + 45 minutes strength training.




Woman stands at work




© iStock





28. Stand and work for at least three hours every single day 





... then the burn increases by as much as 75 calories. Three to four months later, you are actually one pound leaner.





29. Opt out of the lunch arrangement





Eating too much more than you need when you're in front of a crunchy lunch buffet in the canteen at work. Instead, butter a tempting lunch box.





30. Prepare the food in the kitchen 





... then the pots are not on the table, tempting. This makes it easier to stick to one serving.





31. Make 10 angel jumps - and start NOW





Repeat 10 times each day to get 100 jumps in total, and you will easily burn a full kilo of fat in three months.





32. Vary your workout





Running the same exercise routine over and over again will reduce calorie consumption, as your body will be good at saving energy. Make some changes every three weeks by, for example, replacing a long run at short intervals, or varying strength training. 





33. Bet on at least





25 grams of protein for each meal. It can be about 125 grams of meat, fish or poultry. The proteins make the meal last longer. 





Walk 7,000 extra steps a week for six weeks: 7,000 extra the first week, 14,000 extra the second, and so on. That equals 10 miles, and you lose weight about one kilo.





35. Give yourself a challenge





Sign up for a race or mini triathlon. It may be what motivates you to take an extra workout that week.





36. Start the day with a half hour walk





An early walk seems refreshing and you are ready for a new day with lots of positive energy. Plus, you lose weight up to 200 calories in half an hour.





Woman doing squats




© iStock





37. Train bones and back





Focus on the big muscles in, for example, the legs and back as you exercise strength, then the muscle mass increases by two to three kilos in a few months. Burning increases by almost 50 calories per day - even when you are not exercising.





38. Eat before you shop 





... otherwise sweets are quickly put in the basket.





39. Take a few half-days





Satisfying 250 calories a day for two of the weekdays saves you enough calories in one month to lose weight two pounds .





40. Break the habit! 





Eat one slice of bread less for lunch, drop the chocolate in the evening and go with your girlfriends instead of enjoying your coffee and cakes.





41. Make your own rules





Write some firm rules like "I don't touch candy on weekdays" in bold on a piece of paper and hang it in a visible place. This makes it easier to prioritize healthy choices.





42. Replace the hybrid





... or the race bike with a heavy women's bike, we promise you will sweat a lot more.





43. Remove fat in salad





Many healthy salads can be turned into calorie bombs when sprinkled with fat sources such as avocado, olives, feta and fatty kernels. You can effortlessly take away a few of the fatty ingredients without compromising the taste.





44. Find the correct distribution of food





Put together lunch and dinner so you get half a plate of vegetables, a quarter plate of protein and a quarter plate of starch like rice and potatoes. That way, you halve the amount of starch compared to what a regular serving looks like, lose weight and saving about 250 calories a day.





Two men and one woman take the stairs




© iStock





45. Enter minimization sessions





If you consistently take advantage of the chance to get some extra exercise in your everyday life, such as taking the stairs instead of the elevator, you'll quickly save a few hundred calories.





This is how you get bonus training





  • Park the car far away from the entrance to the store.
  • Go and talk to a colleague instead of emailing.
  • Take the stairs.
  • Get up and walk around a bit while talking on the phone.
  • Go to the next bus stop instead of waiting.




46. ​​Clean the kitchen cabinets





The more sweet temptations you have in cabinets and drawers, the greater the risk of you throwing them over when the sweet suction comes creeping in the evening. 





47. Dipping of clouds instead of crème fraîche





Use curds instead of crème fraîche when making salad dressing or coleslaw.





48. Have dinner by a large breakfast plate





We eat not only with the mouth, but also with the eyes. Therefore, we tend to cook on the plate until it looks pretty and well-stocked. By choosing a smaller plate, you automatically shrink the meal by as much as 25 percent, or about 125-150 calories lose weight.





49. Drop liquid calories





Saturation value is usually zero when you drink calorie-rich things like gravy, soda, beer and wine. You probably eat just as much food as before, so stick to water, at least on weekdays.





50. Plus on the run with 10 minutes three times a week 





... then you burn one extra kilo of fat in three months.


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