Saturday, June 23, 2018

Press On ~💖~ Losing 5 kg (11 lbs) in a month

... Summer has arrived! 

I'd like to begin this post by telling you I am not a successful person. I'm not an advanced yoga practitioner, a fitness teacher, or a healthy diet guru, not even a great blog writer. I write here what I'm interested about at present moment. I have no advice for you, so feel free to disregard my posts. Do whatever you want to do but know, unlike some of ignorant people, I'm not totally out of touch with conscious living.

What you can not measure you can not control... I have the weight monitor application on my phone where I record the body weight. Even the app says that my current weight of 90.5 kg (192 lbs) is normal for my height that is not accurate. I have skinny arms and legs and all excess weight is the belly fat.

I'm someone who has no big aspirations, but in spite of my age I want to be healthy and look good. I want to lose 5 kg (11 lbs) in 30 days. Aiming to lose 5 kg within a month is a realistic goal; with the appropriate changes to my diet, new exercise plan and lifestyle changes, I will be able to accomplish it. Typically, losing more than 1.0 kg per week isn't recommended. Quick weight loss isn't safe. Giving myself a month to lose weight is a great challenge.

The majority of the people of my age are overweight, busy with their work, under all kinds of stress, very serious and sarcastic. They follow sports and politics, they watch TV and news at 11 PM... The confidence goes down after hitting 50 and by age of 60 they will be people who are obese and more likely to have heart disease, strokes, diabetes, cancer, and depression. I have decided not to count myself in this general population of men. Except the age, I have nothing in common with them.

I hate to say this but the more I look around me the more ashamed I am part of my generation. I'm not buying it. Those, barbecue parties, kids education stories, big houses, big cars, big stomachs, management position and overtime work. Simple, I'm not buying their frustrations and their lifestyle.

What to say about the women of my age? Not much. The same sad fat story. I think women over 45 need a special diet plan. Women need fewer calories and large amounts of vitamins and minerals than men. The hormonal changes and menopause make them mentally unstable. They are into too much of sex or they have no sex at all, but let's not go there.

In the war on belly fat I'm doing a lot of investigation on the net and everyday I find something new. So I've started to know my enemy. Briefly, when you eat the food then a small amount of insulin is released into bloodstream. You feel satisfied and full. But too much of insulin converts the food into fat.

This is all I need to know. There is food who produce large amount of insulin in the blood stream and there is the processed food that cannot be disintegrated naturally so it stored itself in body in the form of belly fat.

These five foods making me fat. I must stop eating them!!

#1 Processed (Refined) Sugar

If I want to lose belly fat the processed sugar is my worst enemy. Eating refined sugar forces body to store fat. Stop eating it! White sugar, brown sugar, corn syrup, artificial sweeteners which don’t contain any calories, but they still causing large dump of insulin in our bloodstream which will make us fat.

#2 White Flour

White bread, crackers, pasta, and cereals. Don’t touch the white flour products unless you want to get fat. White flour digests to sugar just as fast as table sugar and produces a similar insulin response.

#3 White Potatoes

Is the potato white on the inside? Don't eat it. Potatoes have an ultra high glycemic index meaning they digest to sugar very quickly and cause an insulin spike.

#4 Anything Deep Fried

Most deep fried foods are breaded with white flour, or they are potatoes (french fries). White flour and potatoes are turning our body into a fat storing machine. If that weren't bad enough, the food is also dripping in high calorie saturated fats.

#5 White Rice

Just like white bread, white rice is another refined grain that digests to sugar very quickly. Eat too much, and you will get fat.

So that's why we have a belly fat...

Maybe you know these foods are bad for you, but they taste so good, and it's hard to stop eating them. It's time to change; I need motivation and the change of my habits. The war has started. There are many ineffective advice about how to lose belly fat. While there's no "magic bullet" that will target abdominal fat in particular, this post is my starting point of inquiry into this theme.

1. Eat breakfast

It might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps insulin and cholesterol levels lower. Eat protein and high-fiber foods (eggs, peanut butter, fresh fruit, and vegetables) for breakfast. Avoid making sugary cereals, waffles, pancakes, French toast, breakfast pastries, or instant oatmeal.

2. Get enough sleep

Enough sleep. Most adults need at least 7 hours of sleep every night to function properly. Set aside time to relax. Even if it's only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.

3. Daily walking

If you have a sitting job, consider getting a regular walking exercise. Aim to take 5 km a day.

4. Drink plenty of water

Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health. Aim to drink 2 l water a day.

5. Regular physical exercise

Ashtanga yoga is an excellent practice for lowering your belly fat. Regular 6 days a week practice is the best thing in the war against belly fat. :-)

6. Add resistance training (Gym)

Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines.

7. Eat less

Reduce calorie consumption. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week.  Eat avocados, nuts, seeds, soybeans, and chocolate — they prevent the accumulation of belly fat. However trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible.

8. Stay motivated 

Review this post every day. Losing belly fat doesn't have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate you. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat — the fat you can't see or grab — that poses health risks.

The Goal

Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb.  Education will not; the world is full of educated derelicts.
Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race. - Calvin Coolidge

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