Accomplishments, failures, and what I learned in a 4 week body transformation.
You need a daily list & it's important to specify your goals. Otherwise, how else are you going to achieve those goals if don't know exactly what they are. I kept my exact goal a little vague and that was a mistake. I now have a daily list.
I've heard people say, "I don't like to go by a list." I understand this because it opens up a condition for failure each day, and failure is painful. But, if your goals aren't specific, which is the easy way, then you won't even know when you fail until you fail miserably.
Get your goal structure in order and a daily schedule of improvement of how you are going to get there. And, nobody is going to kill you if you don't achieve everything on the list. Just aim to be 1% better than the next day.
Be careful with all the information about calories out there. This is what I did in the past and it led to failure. The counting calorie diets try to equate calories in different foods which is completely false. Your body has a completely different hormonal response to 100 calories of cookies than it does from 100 calories of salmon. There is a vested interest in food companies to keeping the focus on calories because they'd love you to believe all calories are the same. Your body responds to proteins, carbohydrates, and fats. It doesn't respond to calories and 100 calories of broccoli is different than 100 calories of soda. Intermittent fasting and keto, paleo, or mediterranean diets are the only diets I would ever recommend, with variations so stay tuned for more helpful diet information.
Exercise makes you stronger and builds skeletal muscle, but it doesn't exercise your liver and your organs. Here's an example. Say you eat a bunch of cake, then your liver is going to store fat, your insulin is going to shoot up, you're going to store a lot of glycogen, then if you store too much you end up making fat with de novo lipogenesis. Exercise will not effect that at all. Because you exercise doesn't mean you won't have a fatty liver or get Type 2 diabetes.
The calorie counting tries to make exercise & diet the same and nothing could be further from the truth. You can exercise like crazy and be thin, but if you eat cake & drink beer excessively, or have a continuous unhealthy diet then you won't necessarily be healthy on the inside. Diet is important and exercise are important exclusively.
Sugar content in fruit can have a negative impact on your body. A banana has the same amount of sugar as a hershey bar. An apple has almost 75% of the sugar content of a can of soda and it can activate the same hormonal response. Just because it's a fruit doesn't mean you are in the clear.
Berries, strawberries, raspberries, and blackberries would be the number 1 choice if you are eating fruit. And if you add a bit of fiber such as chia seeds, crushed almond or pecans or walnuts will slow down the digestion and you'll have less of a spike = good thing.
Best fruits for weight loss = strawberries, blackberries, raspberries
Worst fruits for weight gain = bananas, pineapple, mango
The biggest loser has great short-term results, but also a huge long-term failure rate. But why?
Because over the long-term, the calorie reducing diets that are promoted on TV will decrease metabolism and will keep you feeling cold, tired and hungry forever. That's the reason for the dramatic return to weight gain that happens to nearly everyone from these calorie reduction diets. We are creatures that are meant to eat until we are full or satisfied. Low fat, low calorie diets go completely against our human nature.
Here's the worst thing. The eat less, move more diet has been known to fail for nearly a hundred years due to the clear studies about how reduced calorie diets effect basal metabolic rate. We've known this forever, but we still seem to be giving out this reduced calorie advice. And then, when a person fails at these diets, society blames them and calls them lazy, or shames them for lack of willpower. This doesn't make any sense. It's bad advice that's making people fail.
We are built for a diet of fasting. It's how us and animals have evolved. And the benefits are plentiful. Have a look at our studies and videos of diet & fasting and you'll be on track for healthy weight loss, fat burning, and more energy.
Reach out to us anytime. We are always here.
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Team PH Naturals