08 Nov

 

The Beginner’s Guide to Intermittent

Fasting

 

 

Atkins, Paleo, South Beach, Weight Watchers, Mediterranean, and all of the other diets that exist…what works for you? I used to be absolutely obsessed with trying the hot new diet to shed a few pounds and make it last. Though, nothing ever worked for me. So what was a 5’4, 173 lb. girl to do, after she stopped trying and reached all time highs with weight and lows with self-esteem? I know! Eat better and exercise. So simple, but effective.

 

A few years back my mom challenged my brother and I to enter a half marathon with her and I wasn’t sure if I was ready for that kind of physical commitment. However, I’m an athlete, so I had to say yes to the challenge. Running the half-marathon, simultaneously helped me to eat better and take care of myself in a way that just seemed to stick. At the end, I had lost 24 lbs. and three years later, I still manage to keep at least 20 of them off. These days, I’m not running 13 miles all the time (or any of the time for that matter),  but I am trying this ‘new-to-me’ diet called, intermittent fasting. First and foremost, with this type of fasting I really haven’t changed the way I eat and exercise. Rather, making slight modifications in when I eat and eventually exercise.

 

Intermittent fasting is all about eating during your fed state and abstaining from food during your fasting state. To delve deeper, James Clear who wrote the article The Beginner’s Guide to Intermittent Fasting describes your fed state as, “ When you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high. Versus your fasting state where, “your body can burn fat that has been inaccessible during the fed state.” Fasting state last about 8-12 hours after your last meal and makes it far easier for you body to burn fat in the fasted state because your insulin levels are low. Sounds straight to the point right? It is! While I have not seen any major body transformation from myself yet, it’s saved me money (because you’re eating 2 meals versus 3 meals a day) and it makes my life much more simpler. I enjoy cooking, but it can get overwhelming trying to account for 3 meals a daily. That’s why so many people cheat!

 

As I said before I have yet to reach my #bodygoals yet, but I’m so interested to see the results when following the intermittent fasting guidelines while changing the intensity of my workouts and moving the workouts to the fasting state. You all should read more about this way of life and see if it works for you. If it worked for Terry Crews (YouTube interview), then you know it will work for you!

 

What new diets have you been hearing about? Have they worked? Post your transformation pictures and hashtag us or #ItDidntHappen!

 

Candace Rogue

Guest Contributor

candacerogue.com

 

 

08 Nov

                Hello Fresh To try or Not To Try

 

 

Every time an innovative mail-order service surfaces, I always ask myself, “Why didn’t I think of that?” Welp…Hello Fresh, was right up there with the auto-renewing subscriptions like Bevel and Curlbox that had me wanting to be a boss! Hello Fresh is a service that delivers measured, fresh ingredients with 3 easy recipes a week for up to 5 people. The price tag on this weekly subscription is $59.95 and seems pretty expensive for a meal that isn’t cooked already. However, taking a step back I think it’s reasonable considering those who may eat out often and spend lots of expendable cash on food! Luckily, I had a friend send a free week of Hello Fresh meals some time ago and thought this was the perfect platform to shout out this company and give my very subjective review on the service. I’m pescatarian so I opted for the vegetarian menu, which was a lot of hype in terms flavor. In fact, the meals hit my taste buds maybe one time out of the three, but would I recommend it to someone else considering? Yes, yes I would. Here’s the rundown on my overall experience with this subscription service:

Pros

Um, hello! They deliver your food straight to your door, and it’s fresh! The convenience of it all really makes my life want to hug me back.
The delivered box stays cold if you’re out longer than expected. You select a time frame and day that works best for your meals to be delivered, but sometimes the planning still goes awry. Thankfully, they package the box with ice packs and insulation to keep your meals fresh!
The recipes are straight to the point and quick! All of my meals took 45 minutes or less including prep time, which is amazing!
If you eat out a lot, this is the answer. Having fresh ingredients to use gets you in the kitchen more and deters you from going out and spending $15-$20 on meals every night.
The dishes are easily replicated or likened from items bought from the grocery store. You might’ve remembered the delicious dressing you made with only 2 ingredients or the specific combo of veggies that your taste buds loved. These are all things you can put in your arsenal for future dinner parties to come.
They’re just ingredients! Let’s say you cooked a huge meal or shopped heavily for groceries right before your box arrived. Well, they’re just groceries, so they can wait in your fridge until you’re ready to use them.
Customer Service is diligent. Hello Fresh’s customer service department is highly responsive and very professional. When I accidentally selected classic meals instead of veggie meals, I freaked out thinking it was too late to change the order; but, I sent an email to customer service and they had it straightened out within 15 minutes of my initial request.

Cons

Maybe I had a bad week, but I didn’t like 2 meals out the 3 they delivered. I thought to buy groceries still for the week, which was a lifesaver considering I had to find a way to finish eating meals I wasn’t too keen on.
Customer Service is diligent. In the pros section, you see that I appreciated the level of customer service, but after I decided to cancel I received one too many emails and phone calls regarding the cancellation. No means no!

Well, there you have it! The pros definitely outweigh the cons and I highly recommend that everyone give it a try, but especially people living in the city, where getting to the grocery store is a half-a-day activity; or others, who spend a large amount of money on eating out, and want to dip their toes in the daily cooking lifestyle. What are some other health and nutrition subscriptions you’ve been obsessed with? I’d love to hear about them and try them out! Until then, make sure you check out the JUST2BEFIT Facebook page for the latest tips and tricks to reach those summer body goals.

 

Candace Rogue

Guest Contributor

candacerogue.com

07 Sep

                                               Flab-U-Less Uncovering the Secret to Instant Weight Loss
Oh no, not another weight loss article! Are you sick of hearing the different crazy
stuff you have to do in order to lose weight? How many apples have you sniffed already
to lose appetite? When was the last time you massaged your ears? How much more
horror movies do you have to watch to burn fats? These types of measure do not work
quite well in the real world. So, I present you the effective ways to lose your weight
instantly!

● Carve the Carbs
Are you fond of eating food that contains huge amounts of refined sugar and
other different forms of starches? It may take a minute to say hello to high-carb food
and forever to say goodbye. However, you have to do this for fitness’ sake. This by itself
will help you rapidly lose weight and eliminate the excess fats that are found in your
body especially in the areas around your waist.
Did you know that not all carbohydrate sources are beneficial for you? Ingesting
some forms of carbohydrates will not only make your body produce more fat but also
reduces your body’s speed in burning your fats. Taking in carbohydrates will also cause
fast changes in insulin and glucose which may cause hunger that could lead to
overeating.
If you really want to lose weight in a small amount of time, try eating less carbs.
By lowering down your carbs consumption, you will be enabling your body to burn down
the carbs present in your body for energy. After all the carbohydrates are consumed,
your body would be forced to burn down the fats which it will convert to energy. You
become a fat-burning machine through this process. Soon, if you’re lucky enough to
control yourself changes will be visible.

● Hi Protein Diet!
It is time to welcome the protein family in your life! Placing yourself on a high protein
diet will reduce your appetite. Through this, you will feel full and end up eating
fewer calories for the entire day. By consuming foods that are high in protein, you will be
able to control your habit of eating junk foods and stop overeating.
It will take more time for your body to digest and metabolize foods that are rich in
protein. This only means that your body is burning more calories in processing them.
Protein-rich foods include milk, eggs, chicken, fish, steak, tofu, cottage cheese and so
forth. This diet is good for people who are watching over their weight since they will be
able to see the effects in just a few weeks.
Nutrition Metabolism published a study which shows that people who took 30
percent more of their daily protein intake lost up to 11 pounds or 4.5 kilograms over the
12-week period without taking in diet pills and using other dietary measures. This diet
enabled them to decrease 450 calories from their daily intake.
It is important to know your daily calorie intake so, make sure to check the
number of calories per serving in the food you are eating. Additionally, researching
about the calorie content of a product and jotting it down would also help you. Write
down all the food that passes through your lips and you might be surprised on just how
many calories you are eating each day.

● Excuses don’t burn calories
No more excuses, just do it. Losing weight is simply a numbers game. To lose
weight, you will have the less calories than you burn every day. It is just that simple.
In a pound of fat, there would be 3500 calories. In order to take away a pound of
fat every week, you will have to lessen your calorie intake by 500. Through this, you will
achieve 3500 less calories. The average calorie intake of a person to maintain their
weight is 2000 cal for women and 2500 cal for men. Thus, you will have to take in 1500
cal for women and 2000 cal for men every day for the whole week.

● Leave the SnacKingdom
Kings and queens, if you do not want to break your efforts in losing weight, you
are suggested to quit snacking out. It is better to focus eating three filling, healthy meals
and quit eating snacks that would not fill you up. There will be cheat days but once or
twice per week would be enough.

● X-your-size Daily
Say goodbye to your old size and start exercising! This is just as important as
your diet. It is a great way to boost your body’s metabolism which allows it to burn
calories at a faster pace. A healthy diet along with exercise is a very effective to reduce
your fats will make it harder for you to gain weight.
One should aim 20 minutes of exercise per day to really lose weight. Cardio
exercises such as jumping jacks can burn as much as 200 calories or rope jumping
burns up to 260 in just 20 minutes. However, if you find these exercises difficult to do,
jogging and fast-paced walking would be perfect for you.

● Water you waiting for?
Drinking water would not magically remove excess fats from your body.
However, this would help you a lot in your effort to lose weight. Water has no calories in
it so you are lowering your calorie intake when you drink water for the entire day.
Having to drink one to two glasses before a meal will help you get full easier. Thus,
you can consume lesser amount of food and calories. Drinking enough water will also
make you feel energetic since you are hydrated very well.
A study was conducted by the American Chemical Society in the year 2010,
which shows that consuming two cups of water right before you have eaten will lessen
about 75 to 90 fewer calories at that meal.

● Don’t sleep back to your old ways
When you deprive yourself of sleep, your metabolism would not function as it
used to be. Cortisol, a stress hormone that is associated with weight gain, will rise when
you are sleep-deprived. This only means that having poor sleeping habits can result in
weight gain.

TAKEAWAY
In this era where everything is so advanced, humans tend to become lazy and
forget to take care of their health. Weight should be an important aspect of your life and
is something that should be paid attention to. Make sure that everything is balanced and
follow the steps above to live a happier and healthier life!

 

Written by Reinier Jewel Gecole

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