The Smoothie Diet is a sustainable, healthy eating plan that allows you to lose weight over 21 days, and gives you the option of either continuing on afterward or returning to all solid meals.
It is MADE for busy people. And you don’t have to give up food.
this week i am drinking a gallon of water every day for a week straight to figure out if these benefits really work and view my before and after results. we are looking at everything from weight loss to energy to getting rid of those darn under-eye circles!! i also want to emphasize that you absolutely STILL eat while you are doing this. all this “challenge” truly is, is upping your water intake. i did not change my diet or the amount of food i ate whatsoever. please please please still eat!
i was inspired to make this video from another YouTuber named @Jade Billington, her channel is so lovely and I have linked her original video here for you all to see as well!
**PLEASE NOTE that water intake recommendations vary on so many factors including your age and activity level and medical conditions! please consult with a doctor if you’re curious about your own water intake. i am on top of this as well and monitor my intake & active levels very carefully. please be safe ok! love you all**
link to Jade’s video: https://youtu.be/5A4KwzKtW0c
link to Meritage article: https://meritagemed.com/gallon-of-water/
link to the water bottle used!! https://amzn.to/2vTmrkk
1 gallon = 3.79 imperial liters / 4.54 metric liters
1 gallon = 128 ounces
8 oz = 1 cup
16 US cups = 1 gallon
my water bottle = 2000mL
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In todays video, I really wanted to talk about a topic that I do not see a lot of people talking about. For me, I really thought breast feeding meant weight loss but I was so wrong haha. In this video, I will be explaining why and showing you how I current look at 5 months postpartum.
When I stop breastfeeding, I am looking forward to seeing what happens to my body with the hormonal changes.
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You can connect with me below for more workouts, food, and motivation!
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If you’re watching this video, chances are, you’re wondering how to diet to lose fat for good. Most people have been taught to use approaches that set themselves up for failure in the long run, by physiologically messing up their bodies with diets that leave them in a position where it’s now very hard to strip off that excess fat. But, in this video, with the help of Dr. Eric Trexler, pro body-builder and PhD researcher, I’m going to show you exactly how to diet properly so you can undo the damage you may have done from your previous dieting attempts (i.e. maintenance calories are too low) and break through your weight loss plateau. I’ll also show you how to keep the weight off so that once you strip off that excess fat, it’s gone forever.
The first thing we want to do here is something called a recovery phase, which helps with 3 goals: restore the lean muscle mass that you lost, restore any hormonal imbalances (related to cutting your maintenance calories too low), and to just get you in a better mindset. To accomplish this, all you’re going to do is simply bump up your calories to whatever your maintenance calories currently are or even slightly above this, while also cutting back on your cardio. As for how long you should stay in this recovery phase for, Eric recommends at least a couple months for most people.
When you’re ready though, phase 2 is where we can give dieting another shot – but this time we need to do it right. Which means that we need to set up our fat loss phase in a way that minimizes muscle loss AND minimizes the metabolic adaptation we typically experience throughout our diet. And as outlined in Eric’s research papers, there are a few ways to do this. First, you need to avoid using a very aggressive calorie deficit. This equates to roughly only a 15-25% calorie deficit, but just keep an eye on how your bodyweight progresses and adjust accordingly. Next, we want to use an approach called intermittent dieting. And lastly, you need to ensure that you’re eating a high protein diet (1.8-2.7 g/kg bodyweight) along with high volume, low calorie, filling foods. So basically, you apply these 3 steps until you’ve successfully pushed past your weight loss plateau.
Then, it’s time to transition to phase 3. What we want to do here is simply find a way that you can maintain your weight loss in a sustainable way. One option is a reverse diet. Although the effect this has does seem to vary individually, often times what happens is even though you’re adding more and more calories back into your diet, your body counteracts this by essentially gets out of that “dieting” mindset and tends to start burning more calories through subconscious increases in daily activity, or NEAT to slowly bump up your metabolism. Imaginably, this is the crucial step when it comes to how to keep the weight off after your diet. However, keep in mind that again this does vary individually as people respond to increases in calorie intake differently.
And then, from here, it really is up to you where to go next. You could either maintain your new physique with relative ease with new your higher calorie intake, or you could choose to now focus more on muscle growth. Now although this whole ‘how to diet to lose fat for good’ process may seem very complex and you may be feeling as if there’s no hope for you, that just simply isn’t true. I’m not going to lie it will take time, but by following these 4 phases, remaining patient, and combining this with a solid training and nutrition plan, then you can and will be able to strip off that fat for good.
On that note though guys, for those who do need that extra bit of help when it comes to learning how to diet properly, my step-by-step programs have been designed to guide you through each of these phases in detail. It comes fully equipped with software that enables you to actually know exactly what your metabolism is at and how its changing week after week as you strip off fat, so that you can easily break through any plateau you encounter along the way and lean down in the most efficient way possible just like several of our Built With Science members have done with their programs. To get started today, simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Diet%20to%20lose%20fat%20for%20good%20June%2019%2F2020
Diet Hacks Video:
View Dr. Eric Trexler’s Work Below:
https://www.instagram.com/trexlerfitness/?hl=en
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-7
Filmed by: Bruno Martin Del Campo
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Not the type to lift weights in the gym? No patience for yoga? Feel like you’ll pass out 5 seconds into running? We hear you.
Walking is the best form of exercise you can take up. It’s great for people who are trying to lose weight, the elderly, diabetic or those who have heart related problems.
Trust us, we’ve got doctors’ approval on this.
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Walking for Weight Loss- 5 Clever Ways to Lose Pounds in 20 mins + GIVEAWAY!
Bob and Brad discuss ways to lose weight by walking.
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Wondering how much cardio is needed to burn belly fat? Well, you’re in the right place. We’re going to talk all about cardio, and more specifically how you can use it to get rid of belly fat. The truth is, most people seeking burn belly fat approach their cardio routines the wrong way and fail to account for the various metabolic adaptations we experience. The good news though is by Implementing the right cardio plan, you will be able to break through any plateaus you encounter to the point where you’re able to lose belly fat. Before that, let’s first take a look at the problems we face when it comes to cardio and belly fat loss.
One of the major limitations with cardio for fat loss is that as we lose weight and improve our fitness levels, our body compensates by trying to burn less calories throughout the day. That’s obviously bad news if you want to burn belly fat. And is also why your cardio plan needs to be designed and actually progressed overtime such that it accounts for this. But, at the same time, you don’t want to do too much too soon.
So, how exactly do we account for those factors? Well, we can do so with a 4-step plan that when combined with a calorie deficit from your diet, will help you lean down and eventually get rid of belly fat. The first thing we need to do here is establish a small amount of cardio to get you in the habit of moving and adhering to a cardio plan that we can then progress. What I’d recommend is just 10 minutes of incline walking every single day. You can swap this for light cycling or any low intensity, low impact cardio modality.
In step 2, we want to then very gradually start increasing the duration and/or difficulty of our cardio sessions. But again, the key here though is that you’re simply increasing your cardio very gradually overtime to enable you to break through any plateaus you encounter so you lose belly fat successfully. That said, the extent to which you do so though will vary individually and depend on your lifestyle.
As you apply the above 3 steps, you need to ensure that you’re not then compensating outside of these cardio sessions. So, to avoid this possible compensation from impeding your belly fat loss, you need to control and monitor 3 variables. First, your step count. Second, you need to be adhering to a regular weightlifting routine. And lastly, you need to monitor and control your calorie intake and ensure that you’re still adhering to a calorie deficit.
Now the last step here has to do with maintaining your new physique. Find a routine or hobby that you can now stick to that’ll enable you to maintain your new bodyweight and physique with ease.
Here’s a summary of what I’ve covered on how much cardio is needed to burn belly fat:
Step 1 (Baseline): Start at a low baseline level of cardio.
Step 2 (Increase): In gradual increments, increase the duration/difficulty of your weekly cardio sessions every time you reach a plateau.
Step 3 (Control): Control all other variables and keep them consistent (weights routine, daily steps, calorie intake) to avoid compensating for your cardio sessions.
Step 4 (Maintain): After you’ve successfully stripped off the belly fat, find a routine that’ll enable you to maintain your new bodyweight and physique.
Just keep in mind that you need to be pairing your cardio routine with a regular weightlifting routine and a solid nutrition plan, as these will both help speed up the process and ensure that you don’t just end up “skinny fat” by the end of your fat loss journey. And for a step by step plan that shows you exactly how to do this by optimizing your workouts, nutrition, and cardio plan for you such that you can lean down as efficiently as possible with science, just like countless of our members have done with their Built With Science programs, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=youtube&utm_medium=video&utm_content=Description%20box&utm_campaign=How%20much%20cardio%20to%20lose%20belly%20fat%20July%205%2F2020
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*The scientific contents of this video have been proof-read and verified by published researcher Dr. K Rayani, PhD in Biomedical Physiology and Kinesiology
It is no secret that once you hit your 40s, it is harder to lose weight, something that is especially true for women. Subscribe to WBAL on YouTube now for more: http://bit.ly/1oJSRCN
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If you’ve ever tried to lose weight, you’ve probably heard it more than once, drink more water to help you lose more weight. So can drinking more water really help you lose weight? The short answer is yes .In this video we’re going to see the important things to know about the importance of drinking water to lose weight.
Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
Water aids digestion and promotes the normal functioning of many body organs including the liver. Lack of regular intake of water will slow digestion, decrease fat metabolism and give you the feeling that you are bloated and tired.
Drinking sufficient quantity of water increases the rate at which our liver burns off fat. If you drink inadequate quantities of water, your liver ends up working exhaustively thus storing more fat as it becomes difficult to burn fat more effectively.
If you want to lose weight, you should drink a minimum of eight 8-ounce glasses of water per day. However, to really get the process moving, drink half your body weight in ounces each day. So, if you weigh 180 pounds, you should drink about 90 ounces of water a day — roughly 11 glasses of water.
Drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight. Plus, ice cold water is just so much more refreshing than water that’s room temperature.
Replace sweetened drinks with water. Instead of drinking soda, alcoholic beverages, smoothies, or other high-calorie drinks, grab a glass or bottle of water.
Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss.
Drink water before you eat drinking water before meals can make you feel fuller and therefore reduce your food intake as it acts like an appetite suppressant.
Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal.
Reduce unwanted added weight on your body by taking this natural homemade fat burner drink – detox water recipe. This is an effective and simple weight loss recipe which helps to shed extra kilos.
Detailed written recipe at http://www.healthykadai.com/2017/01/natural-fat-burner-detox-drink.html
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Lose weight. This video is on exercises to lose belly fat, exercises to lose weight, lose belly fat and weight loss exercises.
This weeks video is a two part episode on how to lose belly fat and weight. This episode will be focusing on exercises anyone can do at home to lose weight and belly fat, the first episode was on dietary advice. I’ve received a lot of messages and comments to make a video on this topic and now it’s finally ready. I really hope my tips help you and always remember you’re awesome!
WHAT IS BELLY FAT:
You see the problem is that fat, isn’t just the inch you can pinch known as subcutaneous fat the real danger is the fat that’s in your abdomen and surrounding your internal organs known as visceral fat. Studies have shown visceral fat puts us at higher risk of heart disease, type 2 diabetes and in women it’s even shown to increase the risk of breast cancer.
THE SCIENCE BEHIND THESE EXERCISES AND WEIGHT LOSS:
If done correctly after 6 weeks the study showed a loss of just over 2cm around the waist of the participants which is great and you can do this without any diet change and see a difference.
Now these results are good but they’re definitely not as good as the diet change group which I spoke about in the first part of this video who lost 1kg a week and 5cm around the waist after 6 weeks.
And this because the participants who only did the abdominal exercises so no diet change only really improved their muscle tone. Now you might be thinking but Abraham what do you mean by that? Well we know by increasing your muscle tone your essentially holding fat in with muscle so they haven’t reduced the fat around the waist but it does give a thinner appearance hence the 2cm reduction.
Which is why it’s important not be fixated on just doing abdominal crunches to try and lose weight or belly fat. Yes these exercises have been shown to give a 2cm reduction in waste size after 6 weeks. But you also really need to make those dietary changes as explained in part one of this video for maximum impact.
If you do the diet correctly you should expect to lose 0.5 to 1kg every week which is great but here’s the best part after 6 weeks the study showed that each individual also reduced their dangerous visceral fat by 14% and they reduced their cholesterol, blood pressure and had a 5cm reduction in their waistline and that’s without any exercise so just imagine the results if you merge these abdominal exercise and diet change.
PART ONE OF THIS VIDEO:
As explained this is a two part video this episode will be focusing on exercises that anyone can do at home to help lose belly fat. The first episode was on dietary advice and can be found at the following link: https://www.youtube.com/watch?v=XalfukLpqEM
BMI CALCULATOR:
Before beginning any diet it’s definitely worth checking if you actually need to lose weight as you may already be at a healthy weight and the easiest way to do this is to check your BMI at the following link: https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
MHRA DIET PILLS VIDEO:
In this video I had teamed up with The Medicines and Healthcare products Regulatory Agency (MHRA) who regulate all medicines in the UK. Our aim in this video, was to warn people about the dangers of buying potentially life threatening diet pills from illegal online suppliers.
Almost 2 in 3 people suffered unpleasant side effects after taking dangerous online slimming pills, these included bleeding that wouldn’t stop, heart attacks, strokes and hallucinations!
For more information and guidance watch the video: https://www.youtube.com/watch?v=tU96dg9al4Q
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ABOUT ME:
Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week – Monday 4PM(GMT).
I’m a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
