Fess up: You've got about 100 reasons why now isn't the time to get healthy, right? Consider your excuses busted! Here are the top 10 excuses I hear the most, and here is your solution!!
Excuse #1: "I don't have time to cook nutritious meals or exercise."
Solution: Save time on meal preparation without compromising nutrition by purchasing convenient items such as rotisserie chicken, frozen fruits and vegetables, precut produce, and instant brown rice. If you order takeout, check the nutrition information for menu items online before settling on a healthy option. There’s no reason you can not take one day and plan and prep. Have you heard of Pinterest? Super quick easy meals EVERYWHERE.
Excuse #2: "I don't have time to exercise."
Solution: Assess how you allocate your time to determine when you can squeeze exercise into your schedule. For three days, log how you spend your day — you may discover that you relax each night in front of the TV for several hours.
Before unwinding on your couch, take a 30-minute bike ride with your family. Kick off the morning with a workout, which will preempt any excuses or scheduling conflicts that may later arise.
Excuse #3: "I don't have access to a gym."
Solution: Explore options at often-overlooked park districts and inexpensive community centers such as the YMCA. Exercising doesn't have to cost money. Consider power-walking around your neighborhood, while pumping your arms, at a pace that gets you slightly out of breath. Or, hold your own fitness class at home: Work up a sweat dancing in your living room and try simple body weight exercises, such as jumping jacks or lunges.
Excuse #4: "Healthy foods are expensive."
Solution: People have misconceptions about the price of wholesome foods. Fill your fridge and pantry with produce (fresh or frozen), whole grains, and lean proteins such as eggs, beans, and canned fish. These picks will satisfy your hunger better than fast food or frozen meals; and they're not as expensive as you think. You can also stock up on healthy foods during weekly grocery sales. Not filling up on nutritious food can lead to spontaneous snacking, which adds up.
Excuse #5: "Diets leave me feeling unsatisfied."
Solution: Consider the quality rather than quantity of calories consumed. Quell hunger pangs by eating balanced meals: produce paired with sources of lean protein (Greek yogurt, tuna, chicken, eggs, or beans). Some people mistake thirst for hunger, so stay hydrated. And scale back sugar consumption to avoid empty calories.
Excuse #6: "I'm too tired to exercise."
Solution: Exercise will boost your energy levels and help you sleep better. Start small — even just 5 minutes each morning. Find ways to incorporate short bursts of activity throughout your day: Walk to work, park in the back of the lot, or get off the train one stop earlier. BXT Burn, Xtreme Slim, & Xtreme Burn are all energy centered supplements. Try a sample for $10 and I dare you to tell me you’re too tired to exercise through the day. Half an hour lunch break? Grab a Crave Shake and get a short power walk in!
Excuse #7: "I love junk food and sugary drinks."
Solution: If you eat in moderation and plan ahead for indulgences, you can still enjoy not-so-nutritious foods and lose weight. Avoid unhealthful choices and control cravings by eating until you feel comfortably full. If you are still hungry after consuming a wholesome meal, enjoy a small treat. Try 100-calorie snack packs to satisfy a sweet (or savory) tooth while practicing portion control. Our supplements were designed to help you feel fuller, faster. With our top seller Xtreme Slim Bee Pollen you should feel hungry. Eat when you’re hungry and don’t when you’re not. You’ll start noticing your portions will get smaller and smaller with each day.
Soda fiends should switch to a calorie-free alternative. And if you're a juice fan, replace half of your drink with seltzer water. Gradually reduce the proportion of juice to seltzer until the glass contains just a splash of juice.
Drink a glass of water before each meal to help you feel fuller faster.
Excuse #8: "Starting a weight-loss plan is overwhelming."
Solution: Create a simple exercise habit, and adopt the mindset of learning as you progress. Use free resources, such as library books or fitness.gov, which offers basic diet and exercise tips.
Instead of fixating on foods you're giving up, find ways to add healthy foods to your diet. Eating is very challenging for people because every time you sit down to eat, you have choices to make. Every time you make a healthy choice, give yourself a little mental check, and all those little senses of accomplishment help you have the motivation to continue.
Excuse #9: "Exercising isn't fun."
Solution: Evaluate your priorities because you may decide the health benefits of exercise far outweigh the boredom. Consider unconventional forms of exercise such as belly dancing, strenuous drumming classes, stand-up paddle boarding, or yoga.
Excuse #10: "I'm so out of shape."
Solution: If you feel limited by your fitness level, think back on other times when you persevered to meet a goal. Find a friend who is also trying to get healthy and surround yourself with positive role models who will keep you motivated. Join our Community to let others help you get fit and make smarter choices! BeeXtreme Community
If you want to lose 10 pounds in one week, then you need to follow an effective plan.
I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week.
Although it’s NOT a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.
It Is Possible to Lose 10 Pounds in a Week
While it’s certainly possible to lose 10 lbs in one week, it won’t be pure body fat.
Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn’t to say you can’t lose that much weight and still look leaner.
While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.
This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.
Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water.
Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention
Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.
Here are the 7 steps you should follow in order to lose 10 pounds in a week.
1. Eat Fewer Carbs and More Lean Proteins
Chicken and Vegetables on a Plate
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health (5, 6, 7).
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism (8, 9).
If eating a significant amount of protein isn’t possible for you, drinking a protein shake such as Crave will help keep you full. Xtreme Slim’s appetite suppressant will keep your cravings under control for sugars and sweets.
Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.
Bottom Line: Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight. Eating more protein also helps.
2. Eat Whole Foods and Avoid Most Processed Junk Foods
When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.
Bottom Line: In order to help you achieve the 10 pound goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies.
3. Reduce Your Calorie Intake by Following These Tips (See List)
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren’t eating fewer calories than you expend, then you will not lose fat (10).
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
Here are a few simple tips to reduce calorie intake:
Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.
Eat only at meals: Reduce all snacks and don’t eat anything after dinner.
Cut your condiments: Eliminate calorie-dense condiments and sauces.
Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
Don’t drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.
Bottom Line: Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively in order to lose so much weight in just one week.
4. Lift Weights and Try High-Intensity Interval Training
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength
Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight .
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting .
High-intensity interval training (HIIT) is another very effective training method.
Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise.
Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones.
You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. These can done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
Session 1: 10 x 20-second sprint with 40 seconds rest.
Session 2: 15 x 15-second sprint with 30 seconds rest.
Session 3: 7 x 30-second sprint with 60 seconds rest.
Session 4: 20 x 10-second sprint with 20 seconds rest.
Bottom Line: Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores. They can also boost your metabolism and provide other benefits.
5. Be Active Outside of the Gym
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you aren’t exercising also plays a very important role in weight loss and obesity.
For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise .
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories. If you feel you have no energy, taking one of energy/fat burners will help you get through the day with confidence. The short term energy bursts of BXT Burn and Xtreme Burn will get you through afternoon jitters but won’t leave you wide awake before your bed time.
Bottom Line: Increasing your daily activity is a great way to burn extra calories and lose more weight.
6. Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly
Intermittent fasting is another effective and proven tool for dropping fat
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
Bottom Line: Intermittent fasting is an excellent method to reduce calorie intake and lose weight.
7. Use These Tips to Reduce Water Retention
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Take dandelion extract: A supplement called dandelion extract can help reduce water retention.
Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water.
Mind your intolerances: Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.
Bottom Line: Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to.
Take Home Message
By optimizing your diet and training regimen you can lose a large amount of weight in just one week.
Although this won’t be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.
You do not need to follow all of these steps, but the more you apply, the more weight you will lose.
Keep in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done. Small subtle changes to your every day diet will keep you losing at a gradual pace.
When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off.
Got stairs? Check out this great on-the-go workout that will take you to new heights!
Time: 20 minutes
Equipment: A set of stairs
Secret Weapon: Doing your strength moves on an incline/decline offers muscles a new challenge and an increased calorie burn because of your constant upward movement against gravity.
Warm-Up Jog (up and down) 3 minutes
Decline Shoulder Tap 20 (10 each side)
Pistol Squat 30 (15 per leg)
Stair Run (up and down, medium pace) 3 minutes
Rear-Foot Elevated Lunge 30 (15 per leg)
Lava Toe Dip 40 (20 per leg)
Stair Squat Jump* 3 minutes
*Jump up one step at a time for five steps. Walk down, repeat.
Seated Leg Lift 30
Calf Raise 50
Lateral Stair Climb* 3 minutes
*Walk laterally up the stairs: Lead with your right foot for a flight, walk down and lead with your left for a flight, and so on.)
Decline Shoulder Tap
Get into a plank position with your feet one or two steps above you and your hands on the ground underneath your shoulders. Alternately tap your shoulders with your opposite hands, keeping your core tight and minimizing trunk movement as much as possible.
Tip: As you pick up your hand, press back through your opposite heel to stabilize your hips and core.
Hold on to the stair railing next to you with one hand and face down the stairs. Extend one leg in front of you, then bend your other knee deeply, lowering into a full squat. Press through your heel and stand back to the start, using the rail for assistance, as needed. Do all reps on one leg before switching.
Rear-Foot Elevated Lunge
Stand with your back to the stairs and extend one leg behind you, placing your toes on the first or second stair up. Bend your forward knee deeply, descending until your hip crease comes below your knee while keeping your knee over your toes. Drive through your heel to return to standing. Complete all reps on one side before switching.
Lava Toe Dip
Stand on one foot facing up the stairs and extend your other leg straight behind you. Bend your standing knee slowly, reaching your rear toes down behind you as if you are trying to dip them into hot lava. As soon as you touch down, quickly extend your leg and stand. Do all reps on one side before switching.
Tip: Hold the rail for balance, as needed.
Seated Leg Lift
Sit with both knees bent and your feet on the first or second step down (depending on your height). Straighten one leg and lean back slightly, bracing your core. Raise your extended leg to come parallel with your bent knee, then lower it back down, touching your heel to the stairs. Do all reps on one side before switching.
Tip: To hit more inner thigh, turn your extended leg outward.
Hate is a strong word, but when it comes to the word 'diet', it's exactly how I feel.
It hit me the other day how many shows there are on the telly that are about overweight people. There's a channel on Foxtel that is practically dedicated to it, however 50% of these shows are celebrating obesity and the other 50% is about how life threatening it can be. The one thing that both these types of shows have in common is that they use the word 'diet' when it comes to losing the weight.
How confusing is this? I think it's bullshit.
In these shows, they're both put on 'diets' when they really need a complete lifestyle overhaul. Dieting is a word that describes a temporary eating pattern and that is why I can't stand when people say they're going on a 'diet'. The same goes for “diet pill”. They are not diet pills, they are supplements. If you start thinking as them as supplements maybe a good eating lifestyle and more involvement into your journey will take place. You cannot expect to take a pill and do absolutely nothing to assist in your journey. You need to drink more water and you need to put less crap into your body. By crap I mean “bad carbs”, processed foods, sugar, junk food, etc. Yes we are all human and our bodies cry out for those once in a while but if you’re not learning anything on your journey, what’s the point?
How about you try...
A HEALTHY LIFESTYLE CHANGE.
Being healthy shouldn't be something that you temporarily do because you need to lose weight. If you diet, you lose the weight and then you're happy, how do you suppose you're meant to maintain that weight? OH, LIGHTBULB MOMENT!
Eating well and exercising should be part of a healthy lifestyle. These obese people on TV try all the fad diets and most of the time they fail. If they lose weight, they most often put the weight back on because it was something they did for a short amount of time.
Let me use myself as an example:
I have suffered from eating disorders. I lost the weight very quickly, and to maintain my ridiculously (and DANGEROUSLY) skinny frame, I would have to have kept starving myself. I was like this until I fell pregnant with my son and when I started to eat normally again to be able to have a healthy pregnancy, I put on weight faster than normal simply because my body was in
This is what I looked like when I tried an unhealthy and unsustainable 'diet':
On the other end of the scale I have also prepped for a muscle gain and strength training. I went by the IIFYM (if it fits your macros) method. This meant that I could eat foods that fit within my given macros (protein, carbs and fats) and majority of these were from clean sources. By following this method I was able to live a healthy lifestyle rather follow a 'diet' because I hadn't gone by a ridiculous diet that is very difficult to maintain in real life, I didn't stack on weight. I give full credit to my CPT credits for helping me to achieve this method and lifestyle. I always tell girls who ask me about maintaining weight that it is a lifestyle, not a phase.
I am hoping that you're all catching what I'm throwing right now because since grasping a grip on reality and realizing that fad diets and “diet pills” weren’t the answer and changing my thoughts on how I feel about my body I feel more confident than I ever have before and I’m maintaining my weight just fine with the use of “supplements” and good eating habits.
Do I need to work out? No. I am a busy girl. Between running 2 businesses, being a mom, working as a nurse, and now with sports and after school activities I sometimes do not have the time for a workout. I get my exercise don’t get me wrong. I wish that trying to dress your kid was considered exercise because I’d be burning 10000 calories a day!
I eat well, I exercise when I can and I do eat some shitty foods every now and then but that's just called balance. My body asks for good food and that's what I give it. The only filter on this photos is a healthy friggin' lifestyle. No bullshit 'diet'.
Diet is temporary.
Healthy lifestyle is forever.
Think about it.
Before I start, I want to let you know I’m not condoning zero exercise. In fact, exercise is freaking awesome and something you should try to do every day. However, I am here to tell you that if your primary concern is weight loss, exercise is merely the icing on the cake. 90% of your waistline battle is won or lost in the kitchen (or at the restaurant table, or at the drive-thru window, etc.)
Warning: this will ask you to possibly make some substantial changes to your diet – are you up for it?
Eat Real Food
I’m a huge fan of the food philosophy presented in books like The Paleo Diet, Good Calories Bad Calories, and sites like Mark’s Daily Apple. Why? Because they make this diet thing so simple and logical even a caveman could understand it. My apologies if you’re a caveman. If you’re new to the “Paleo Diet” concept, here it is in a nutshell. Rather than list what you can’t eat, here’s what you CAN eat:
REAL foods – veggies, lean meats, fish, eggs, fruit, and nuts.
Why does this work? Because you’re only eating foods that you’re genetically engineered to thrive on: high quality, high energy REAL foods. Not from a box, not from a bag, not from a window. Food from the earth. Yay!! Nature!!
Cut Way Back on the Rest
Bread, cereal, pasta, fried food, rice, bagels, doughnuts, waffles, chips, tortillas, candy etc. – these things are all loaded with carbs (and if they’re processed – refined carbs and sugar), and I’ll bet a million Monopoly dollars they’re the cause of 99% of the population’s weight problem. I’m not telling you to give all of this stuff up completely – I’m just telling you that this is probably the reason the weight isn’t coming off of your frame. Here’s why:
Most grains, refined carbs and sugar were nonexistent way back in the day, which means our bodies never quite adapted to properly process them.
Today’s general recommended diet ratio of 50-60% carbs, 30% protein, 10-20% fat is so far off it’s ridiculous. I’m sorry, but it is. This ratio has been pushed on the public for decades, and new “low fat” items continue to pop up every day…and yet the country continues to get wider and bigger and fatter.
Something’s not right.
How I Know it Works
Although I’ve recently added some grains back into my diet I can attest to the fact that the Low carbs no sugar style diet like a Paleo diet absolutely works. In the last 3 months that I’ve switched my foods around my body fat percentage dropped from 28% down to 23%. Besides myself, many customers have lost quite a bit of weight from making this change as well.
Cut Out Liquid Calories
Soda, beer, juice, margaritas Gatorade, vitamin water, cappuccinos, fruit coolatas – avoid them whenever possible. These beverages are all loaded with sugar which immediately turn to fat in your system. And switching from a 12 pack of Coke to a 12 pack of Diet Coke might not solve your problems either. My advice: chug water like it’s your job. It will curb your appetite, keep your insides running properly, and give you an excuse to get up and go for a walk to the bathroom every thirty minutes.
Eat Less Than Before!
Don’t want to change what you eat? Welp, you’re just going to count calories (using a site like DailyBurn). It’s a pain in the ass, but it works. Here are the three equations you need to know:
Calories consumed > Calories burned = weight gain.
Calories consumed < Calories burned = weight loss.
3500 less calories per week = 1 pound of fat weight loss.
As explained in the video above, the types of you food you eat is more important than these equations let on, but just creating a caloric deficit will still produce weight loss (although far less efficiently).
Tyler over at 344pounds.com has had incredible results by continuing to eat his favorite foods in moderation. However, along with eating his favorite foods in moderation, Tyler also spends hours and hours in the gym burning off all of those calories, which is incredibly time consuming. I just don’t have that kind of free time and I guess that you don’t either, so why not work smarter instead of harder? Rather than eating bad foods and spending hours working it off, instead eat GOOD foods, put in only 20-30 minutes of solid exercise, and then enjoy the rest of your day. Life’s too short to spend it doing stuff that’s just not necessary.
The Choice Is Yours
I’m not going to yell at you and force you to only eat grilled chicken and steamed vegetables for every meal – I’m not your mom (phew, that would be weird). Besides, you’re a grown individual and you can make choices for yourself.
I AM, however, telling you that if you want to see results without spending hours upon hours in the gym, you need to get your diet under control, and this is the most efficient way for you to get there. The more you can change to what’s been listed above, the quicker you’ll get to your goal weight. Switching to a 100% Low Carb, Low Sugar Diet after years of eating bad carbs is a recipe for disaster. Instead, try finding a way to implement a change or two along the way until you start to see those results.
I realize this is much easier said than done, which means this isn’t really about your diet: it’s about your will power and finding a good balance of changes that you can successfully manage. Whenever somebody says “I can’t give up that food” or “I just don’t have time to prepare a healthy meal” all I hear is, “I don’t want it badly enough yet.”
I’m okay with that.
If you’re not at that point yet to take control of your life, I’ll do my best to inspire and motivate you to get there…but the desire to change has to come from within you. If you ARE at the point where you really want to make a change, I’m here to help, along with a community of people on our message boards who are there to support you.
Now that you’ve made the choice, let’s talk about Xtreme Reboot!
First and foremost—when I mentioned above about the cavemen and what they eat, I also mentioned that our digestive tract can’t keep up with “new” American diets. We aren’t processing foods correctly, especially fatty foods. To solve this problem and to get your system running at tip top shape we suggest a cleanse every 6-8 weeks. You see, at any given point in time we can hold up to 20 pounds of “shit” in our intestinal tract. …just sitting there, rotting away inside their small/large intestines and colon! Did you know that? Yes!!
As this toxic waste builds up, your body becomes a walking vessel of fecal toxicity. Once this happens, you begin to experience excess fatigue, weight gain, digestive issues (like irritable bowel syndrome, leaky gut syndrome, constipation, and diarrhea), skin conditions (like eczema, psoriasis, rosacea, acne, etc.), brain fog, focus/attention issues, mood swings, anxiety and depression… and that’s just the beginning!
In fact, over 170 SERIOUS health issues have been linked directly to an unhealthy gut! Health concerns like:
Mood Swings / Depression
Inflammation / Joint Pain
And much, much more!
Do you struggle with any of those issues? If you do…
It may be a bit embarrassing to talk about your POOP, but it has a HUGE impact on your health and is something you MUST understand if you want to look and feel your best!
It may come as a shock, but your digestive system impacts the health of your entire body and understanding the health of your digestive system begins with understanding your POOP!
If you are not producing well-formed stools after each meal… you are most likely suffering from a toxic build up inside your digestive system that is secretly causing all of your health concerns…
New research suggests that most people have up to 8 undigested meals in their gut at any given time (or possibly even more!), and it is secretly putting a huge strain on your digestive system, immune system and your overall health and well-being!
As the quality of “modern food” has deteriorated with the invention of unnatural, hard to digest, heavily processed foods loaded with artificial flavors, preservatives, sweeteners and GMO’s… we are unknowingly putting a MASSIVE strain on our digestive system that is leading up to an epidemic of illness!
When your gut is balanced, your body is healthy. When it is not, your digestive system becomes impaired and your health slowly deteriorates because your digestive system is responsible for a lot of different things such as vitamin and mineral absorption, protection from sickness and illness, metabolism, mood, feelings, happiness, and eliminating toxic waste!
Toxic waste and an unbalanced gut have a direct impact on our entire bodies and are something dieting and exercising alone cannot fix!
Get Xtreme Reboot NOW and start cleaning up your gut!!
My experience with many diets led me to believe some foods are good for you and some foods are bad for you. The way you lost weight was determined by the foods you cut out of your diet and so on.
Chicken + Rice = Good. Ice Cream + Lollies = Bad.
“Eat clean” used to be my mantra. Until now.
Flexible dieting has been recently gaining momentum as a revolutionary new way of eating.
What is Flexible Dieting?
Flexible Dieting (also known as If It Fits Your Macros) is simply the counting of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.
In a nutshell, Flexible Dieting IIFYM can be summed up in three steps:
Step 1: Calculate your TDEE (total daily energy expenditure) based on your current weight and exercise.
Step 2: Calculate your macros in ratios that help you reach your desired goal.
Step 3: Track your food intake and try to meet your TDEE and macro limits each day.
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.
1 Gram of Protein = 4 Calories
1 Gram of Carbohydrate = 4 Calories
1 Gram of Fat = 9 Calories
Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.
Flexible Dieting follows the belief that there are no miracle weight loss foods. No good or bad foods, just macro ratios.
McGrilled Chicken Burger:
Brown Rice and Tuna
Both are the same macros and so both will achieve the same results in your body composition.
When food enters your stomach your body isn’t thinking “Healthy or unhealthy?” it is simply breaking down the food and processing the macronutrients.
Essentially, to change your body you can eat whatever you want so long as you hit your macro goals. This was demonstrated in the twinkie diet.
To maintain and improve overall health, although not necessary to change your body, I’d recommended tracking your fiber intake as well. This will ensure that you are getting enough micronutrients as well.
The American Heart Association recommends eating 14g of fiber per 1,000 calories consumed.
What Are the Benefits?
As I’ve mention before I’ve experimented with a wide range of different diets. All of them have their merits but Flexible Dieting is by far my favorite (and one I continue to follow today).
Below I’ll give three reasons why:
The most important tool in weight loss is understanding that a calorie deficit is necessary for losing weight.
Although quality is still important, quantity is the greater determining factor in weight loss or gain. If you’re not in a calorie deficit you can eat all the “good foods” you want and go nowhere.
By tracking everything that enters your mouth you stop the guess-work and take control over how & when you reach your goals. Tracking, whether it’s your macros or calories, is hands down the most effective way to change your body. (Read about how Jim lost 88 pounds by doing this)
2. Flexible (Duh)
Flexible dieting is just that: Flexible.
By focusing on your macronutrient intake rather than eating certain foods you can still achieve your goals while enjoying life with everyone else. You can have your cake and eat it too!
One of the challenges I’ve always found around dieting was the awkward social element. There’s only so many dinners you can bring Tupperware containers full of rice and chicken to without feeling like a complete a-hole. Research shows that a more flexible approach leads to less anxiety, and more successful weight management.
By allowing yourself flexibility you can join in on meals with families and friends, so long as you keep track of what you’re eating.
For years my cycle would look the same. I’d set myself a super restrictive way of eating and then “Diet, Diet, Diet, Binge…Diet, Diet, Diet, Binge”.
I had such an unhealthy view of eating and because of that I never really stuck to anything long enough to get results.
I didn’t realize that food is not just physical it’s also psychological.
Flexible Dieting is the first thing that I’ve been stick to consistently over a long period of time. From my research and experience, it seems to kill the “Diet, Binge” cycle many of us have found ourselves on.
Because you can eat whatever you want (in moderation) it’s more mentally & emotionally sustainable.
How to Get Started
1. Calculate your Macros
If you are a do-it-yourself kind of person and want to understand the process, then check our new Flexible Dieting Solution or read the guide to setting your macros.
Or use our online macro calculator here.
2. Count Your Macros
This way of eating is all about tracking and measuring your macro intake.
I personally use the MyFitnessPal app (iOS or Android) as it has the worlds largest nutritional database. It’s also available across all platforms.
See our IIFYM/MyFitnessPal Tutorial to set everything up.
3. Buy a Food Scale
A lot of nutritional information is available on food packaging, however, a scale will ensure you accurately track what you eat.
Without overstating it, I feel flexible dieting has completely revolutionized what and how I eat. I love having the ability to eat with family and friends, I’m seeing great results and I can see myself doing this for years to come.
Article Source: https://healthyeater.com/flexible-dieting
“Nobody can give you wiser advice than yourself.” ~Cicero
At one point or another, we all question whether or not we are doing enough, making enough money, or if we are going to be “successful” enough. I know this firsthand, as I’ve spent long periods of my young adult life in a persistent state of fear and self-doubt.
When I graduated from college, I worked sixty, seventy, even eighty hours a week in a corporate setting climbing the proverbial ladder. In my mind, I thought that was success, even though it wasn’t what I truly wanted for myself.
I held onto dead-end jobs, toxic relationships, and draining friendships because I thought that if I left them, I’d be a quitter.
I doubted myself to the point that I was making my decisions based on what others wanted of me, not what I wanted for myself. I was constantly struggling with confidence and always second-guessing myself.
What I’ve learned from my experiences is that if I don’t nip the self-limiting thoughts in the bud right away, this “woe is me” mindset can become debilitating.
I’ve discovered a few things that help with self-doubt and boost my confidence that may help you too:
1. Stop comparing your accomplishments to your friends’ and colleagues’ accomplishments.
I find that I doubt myself the most when I’m comparing what I’m doing with what other people are doing. When I compare my accomplishments to a colleague’s, I start feeling inadequate. Your colleague’s accomplishments are not a litmus test to grade your own success.
One key thing to remember when you find yourself in this mental pattern is that everyone is on his or her own journey.
I find that I am most successful in my personal and professional life when I am following what works for me and what makes me feel good, even if it is different from what someone I look up to is doing.
2. Forget about what everyone else is thinking of you.
When you care about what everyone else is thinking of you, you inhibit yourself. You’d rather do nothing and not get judged than do something and risk criticism.
Worrying about what other people think of you will continue to hold you back from doing something potentially huge for yourself.
If you hold dreams for your future—which you probably do if you’re reading Tiny Buddha—then at some point you have to let go of everyone else’s opinion; otherwise, you’ll find yourself in a constant state of self-doubt.
3. Just make a decision and then correct your course as you go along.
Getting caught up in a decision is another surefire way to water the seeds of self-doubt. It’s very easy to get stuck in trying to make decisions. This back-and-forth thought process—questioning if you should go with option A or option B—can exacerbate self-doubt.
What is the cure for this? Just make a decision already! Usually your first reaction is going to be your best since it typically comes from a place of intuition rather from the ego, and before outside opinions get in the way.
Rainer Maria Rilke says, “no feeling is final” and I feel the same could be said about your decisions. Just make a decision, and then fine-tune your course along the way.
4. Write yourself a hand-written letter.
Sometimes a kind word or compliment from someone can totally bring me out of a slump, and I’m sure you’ve experienced a situation where someone made your day.
But what if you’re feeling low and unconfident and no one is around to pick you up? Well, there will always be one person left to uplift you, and that’s you. A great exercise that I’ve come up with is writing myself a hand-written letter.
This negative, doubtful, scared part of ourselves is our shadow side, and we all have one. And just as we have a shadow, we also have a light side, the positive, optimistic, and productive self.
What I do is actually write a hand-written letter from my light side to my shadow side basically saying that everything will be okay, and I even list all of the things I have accomplished recently to help me feel better. (It really does work!)
5. Listen and/or read positive material on a daily basis.
One of my quick go-to ways to boost my confidence in a jiffy is to listen to some of my favorite self-development books. My favorite sources are:
The Luck Factor by Richard Wiseman
The Four Agreements by Don Miguel Ruiz
Psycho Cybernetics by Maxwell Maltz
I’ll put the audio books on my iPod and listen to them when I’m walking to work, taking the subway, or just strolling out and about in the city. I find it gives me a nice reminder of my potential. It’s an instant pick-me up
6. Write in a gratitude journal at the end of each day.
It’s far too easy to wallow in pity and focus on what we don’t have rather than what we do have. Giving those feelings energy will only create more situations in which we come up empty handed.
Instead of focusing on what you are lacking, focus on what you do have and what you have accomplished. This fosters a feeling of gratitude, and when you invest energy into gratitude now, you’ll start to find that you’ll be rewarded in the future.
Feelings of gratitude put you in a positive frame of mind. When you’re feeling positive, you’re feeling good. And when you’re feeling good, good things happen.
7. Identify your biggest fans and then nurture those relationships.
No (wo)man is an island—meaning you can’t do it all on your own. Sometimes all you need is a little reassurance, and your biggest fans are the people who do just that for you.
You first need to identify your biggest fans—the friends, family members, and peers who think you’re the cat’s meow, and who have always been there for you. Friends who tell you that you’re awesome, just because.
Then, put your energy into fostering deeper and lasting relationships with these people. We all have them, so nurture those relationships and draw strength and confidence from them.
8. Go to your mantras for support.
I have a set of mantras that I’ve come up with over the years that I basically repeat whenever I doubt myself. The mantras remind me of how far I’ve come and that I’m doing great things for myself.
They also remind me to slow down, be easy on myself, and always listen to my heart.
One of my favorite mantras I use is “You are loved.” Doubtful feelings can arise when we feel we’re not good enough, and that can stem from feeling like we are not loved. By repeating this mantra, I remind myself that people in my life do love me, that I am good enough, and that I need not doubt myself.
At one point or another, we will all find ourselves experiencing some sort of self-doubt; it’s part of being human. What I’ve learned as I continue on my own journey is that feelings of self-doubt usually arise when we aren’t fully feeling loved.
I’ve learned that by surrounding myself with my biggest fans, by focusing on my own goals, and by practicing gratitude I can experience love more deeply, minimizing feelings of self-doubt.
Article By: Sirena Bernal
There’s a quote by Laurel Thatcher Ulrich that states: “Well-behaved women seldom make history.” It’s a often posted on Pinterest boards and slapped onto cards with women in 1920s-fashion kicking up their heels in unison. But for me, this sentiment is more than encouragement to go on a girls trip and go wild; it’s a celebration of women who choose to be defined by their courage, bravery and decisions to go after the life they want to live instead of being confined by “appropriateness.” Call them bold, fearless, or powerful, these are women who light up a room with their magnetic energy. They intimidate the close-minded and inspire those who have long hungered for tangible proof that they, too, will serve themselves well by igniting their passions and relishing in their independence. I know a few of them very well and they have changed my life (and helped me to unleash my own inner badass). Here are fifteen things alpha-women do differently:
#1. They cultivate a life they actually enjoy living:
Whether they’re single, coupled or in that complicated gray area, they commit to creating and living a life they love. While they may not feel 100% comfortable initially, they push themselves to take the class, book the ticket, try the restaurant and understand that life won’t wait for them if they’re choosing to wait for a specific someone to enjoy it with.
#2. They make their move.
Whether it’s walking up to a stranger and saying hello, putting in an offer for an apartment they want or asking their boss for more responsibility, bold women would rather risk hearing “no” than sit on the sidelines and hope someone else will bring them the opportunity they desire.
#3. They don’t put themselves down.
Very few men and women walk this earth feeling one hundred percent happy with their looks and life one hundred percent of the time. But fearless alpha women accept the fact that there will always be someone younger, smarter and thinner than they are and don’t stress it because, well, that’s not the point. These women know they’re not defined by any one attribute (and certainly not by something as small as a few dimples on their backside.) They know they’re a whole package and that package is so f*cking awesome it demands to be spoken about with respect.
#4. They don’t need a boyfriend but they’re open to having a partner.
In a world that treats singledom as a disease that needs to be treated, it’s refreshing to meet a woman who’s not only OK being on her own but unwilling to compromise the time she spends with friends, on her career, or enjoying hobbies just to have any old someone in her life. Fearless women aren’t looking for a savior, a benefactor or boy toy. In fact, they are not even looking. The bold and fearless women is, however, excited when she meets a man who understands her, accepts her, respects her, respects himself and is looking in the same direction as she is.
#5. They don’t waste time wishing.
We all have situations we wish would have gone differently but a bold woman knows that the only thing the past can do for her is serve as a lesson in how to do better for herself here in the now.
#6. They call people out.
They aren’t the type of women who will sit silently in front of someone feeling disrespected or violated and then cry about it over cocktails. They will call those people out, set a boundary in place and move forward right then and there.
#7. They know when to walk away.
They know that bending themselves backwards, forward (and backwards again) in an attempt to make something work — a friendship, a relationship, a failed decision – usually means they’re investing time and energy into something that isn’t offering respectable returns.
#8. They expect FaceTime.
Witty text sessions can serve as fabulous foreplay in-between dates but spending day-after-day texting a guy you never meet? Fearless and focused women are not looking for pen-pals. Instead of spending hours replying to winky faces, these women encourage face-to-face contact because they know that any man who’s serious about them will want to see their real smile in real time.
#9. They give themselves a real chance to meet someone.
Swiping right has it’s place and Match.com has made some real-life connections, but these ladies know there’s a real value in getting out into the world and having human interaction in a space that’s supportive of an introduction. They enjoy the clubs with their girlfriends but aren’t afraid to pop into a sports bar, networking event, museum opening, gallery showcase or even a trip with a carefully curated guestlist.
#10. They don’t pretend they’re on an episode of “The Bachelor.”
Compete for a man’s attention and affections? You’re kidding, right?
#11. They also don’t pretend they’re a Kardashian.
They aspire to be a star in reality over a reality star.
#12. They see themselves as an investment.
They take pride in themselves. From their word, work ethic and reputation to their friendships, manicure and handshake, these are the women who invest in themselves without the slightest bit of apology.
#13. They don’t play the victim.
They know people will do things to let them down and even screw them over — such is life. What they won’t do is re-live that scenario a million times over. They know they are in full and total control of how they react to a situation and when the going get’s tough, they learn their lesson, roll up their sleeves and get tougher.
#14. They dare to go for it.
Whatever “it” is — the job, the guy, the bucket-list experience or adopting a baby on their own, these women think things through, make a plan and bring their own unique idea of happiness into fruition.
#15. They would never put their lives on hold to accommodate someone else’s idea of who they should be.
Instead, they get into the driver’s seat, turn-up their favorite tunes and go in the direction of their dreams.
Originally published by Thought Catalog at www.thoughtcatalog.com
Can cheating on your diet actually help you achieve your weight-loss goals? Many dietitians say yes' mhere's why
How cheating on your diet can help you lose weight
Though it may seem counterintuitive at first, a closer look reveals why cutting yourself some slack may actually help you shed pounds. It’s easier to stick to a healthy eating plan if you allow yourself a little flexibility. Cheating on your diet makes it a little more sustainable. The more you take [a treat] away from yourself, the more you’re going to crave it.
It’s imperative to eat 3 meals a day and 2 snacks a day or “graze” throughout the day to keep your blood sugars steady. Erratic eating can cause spikes in blood sugar, which can lead to cravings for high-sugar foods and, ultimately, to bingeing. Loading up on veggies, including protein at every meal and opting for carbs at breakfast and lunch, with carbs at dinner being optional. Depending on your amount of exercise you get through the day, a great rule of thumb is to aim for 30-50g of carbs a day. Opt to eat them in the morning or afternoon so that they can be used as an energy source throughout the day instead of being stored as fat as you sleep.
For many people, though, even the best-designed diet needs a little flexibility, a small amount of indulgence. If you don’t allow yourself ‘cheat foods, when you do cheat, you’ll be filled with guilt, which may set you spiralling backwards.
Have 100 "fun" calories a day
So, how much should you cheat when you are trying to lose weight? No one is suggesting an all-you-can-eat junk food buffet, where you get to binge on an unlimited amount of every imaginable indulgence. Some dieticians suggest a small amount (100 calories) of one of your favorite treats daily. That might be a 100-calorie chocolate bar, or 1/16 of a pie. A modest 90 calories toward ‘fun food’ for every 1,350 calories of eating on a healthy plan. It could be 90 calories each day or 630 calories once a week.
But if you choose to save up your cheating for once a week, won’t those extra 630 calories affect your metabolism? Most like not, for two reasons: The cheating is modest, and you’re eating well the vast majority of the time. Over a period of one week, there are 21 meals and 14 snacks. So one moderate indulgence isn’t going to affect your metabolism. What affects your metabolism is what you do on a daily consistent basis.
And don’t compensate for these treats by skipping meals that will do more harm than good. If you skip meals and then binge at the end of the week, you are more likely to slow your metabolism, because your body won’t know when the next meal is coming and it will hang on to the calories when it finally gets some.
How to get away with cheating
Make the most of it. Select an indulgent treat, such as a medium-sized fresh-baked chocolate chip cookie, and breaking it up into small pieces so you can stretch out the experience over a longer period of time.
Go for quantity: You can also try another approach, by looking for foods that provide the largest volume for 90 calories: for example, four cups (1 L) of air-popped popcorn without any added fat instead of eight potato chips, or 1/2 cup (125 mL) of sorbet as opposed to 1/4 cup (50 mL) of gourmet ice cream.
Make it an event: Don’t eat your treat mindlessly in front of the TV or computer. Take your time, sit down and avoid all distractions. If you’re having that 1/16 slice of pie, put it on a nice plate.
Use portion control: Even with a healthy eating plan, some people are more inclined than others to go overboard with their treats. If you are the type of person who has trouble setting a limit, I recommend dividing the treats you choose into appropriate portions so you aren’t tempted to eat more. Wrap up the individually portioned foods and store them in a place where they are difficult to get to, then remove only one at a time.
Avoid trigger foods: Trigger foods are the ones you just can’t stop eating. If you know that as soon as you eat one or two chips, you’re going to feel the need to finish the whole bag, then you should avoid bringing chips into the house altogether. Or retrain yourself to love a healthier and lower-calorie alternative, such as caramel-flavored rice cakes, instead.
Get back to basics quickly: Of course, after you’ve cheated, it’s essential to get back on your healthy eating plan right away. The more sugar and fat you have, the more you’ll want. If you do get off track and it’s going to happen to everybody at some time or other don’t spend time beating yourself up about it. Tomorrow is a brand new day; just get back on track.
How to Make Cheating Work for You
Periodic high-calorie splurges can be beneficial both mentally and physically, but we’ve also seen how they can lead down a slippery slope and have lasting effects. For this reason, it’s important to observe the rules of moderation even when placing one foot off the diet wagon. Given our truly non-intuitive and hyper-caloric, hyper-palatable food environment, it’s easy with a cheat day, and even a single cheat meal, to blow multiple days worth of effort right out of the water.
While straddling the fine line between self-control and dietary freedom can be hard, following these rules will allow you to indulge without sliding backwards on your diet and exercise regimen:
Don’t cheat too frequently. Having a nightly binge on ice cream and donuts doesn’t necessarily qualify as a cheat meal so much as a bad habit. Although cheat meals can be beneficial, spread them out through a month. The frequency of splurges can change depending on where you are in relation to your goal. Someone closer to their maintenance weight may be able to splurge more often than someone just starting a diet.
Plan around special occasions. Weddings, birthdays and other celebrations are infamously difficult for those watching what they eat. The high levels of excitement are often matched by high-calorie food and drinks. Have planned cheat meals during special events. For example, if you find yourself a wedding, it’s OK to allow yourself to eat whatever is being served. However, limit yourself to one plate rather than adopting an all-you-can-eat mindse. It’s all about allowing some freedom without going overboard.
Don’t succumb to guilt. Like the Abstinence-Violation Effect, once you slip up and overindulge, it’s easy to completely fall off the wagon. However, one little hiccup isn’t indicative of failure. When people have a bad day and fall off the rails, they need to just get back on track the next day.
MCT Oil. What is it& how can it help you burn fat?
You may have heard of MCT oil or seen it on the shelf with the other supplements and found yourself wondering what it is exactly or if the claims you’ve heard are actually true. MCT is believed to boost energy levels and burn fat. But what exactly is it and how does it work?
MCT stands for medium chain triglycerides. These fats are different from the long chain triglycerides (LCT) that are found in most foods. MCTs are found in a few natural food sources like coconut oil. MCTs are primarily composed of caprylic and capric fatty acids and it looks like a yellow, odorless liquid at room temperature.
When your body absorbs MCTs, it does so quickly. They skip the normal digestion process that the LCTs pass through. MCTs bypass the lymphatic system and head straight for the liver where they get metabolized. This means, they quickly become accessible as an energy source and are less likely to get stored as fat cells. And, according to Dr. Laurie Cullen at the Women’s Institute, when MCTs are included in a meal, the thermogenic effect is increased and more calories are burned! More calories burned means fewer calories stored in the body and a potential reduction in body fat!
It takes your body a great deal of effort to digest LCTs. They are not water soluble and set off a complex digestive process. When it comes to MCTs, things are a little different. Because the molecule length is so much shorter, they are a little more water soluble and a lot easier for your body to metabolize. They travel directly from the small intestine to the liver where some of them are turned into ketones which are used as an energy source by your muscles. Some MCTs are used up in thermogenesis, and others get converted to ATP (the molecules that carry energy through your cells), leaving little left over to get stored in the body as fat.
It is worth noting, however, that the majority of the findings regarding MCTs and fat burning have been found through animal studies and not ones done on humans. So while animals who have been given MCTs over LCTs, do store less adipose, experience a metabolism boost, and gain less weight, there have been few studies done to understand how this all functions in human subjects. This is why, as with all supplements, it is important to consult a health care professional before you begin, especially if you have diabetes, high cholesterol levels or experience gastrointestinal disruptions.
This, of course, does not mean that MCTs can’t help you reach your goals. Even if further study finds that the fat burning claims are over blown, the easily accessible, fast energy MCTs provide is real, and useful, when it comes to your fitness routine!
A few of us just started using MCT Oil in the BeeXtreme Community. I personally have noticed a difference in “jiggle” but it could be a few different things and not just the MCT oil. It’s lighter than olive oil in my opinion and quite tasteless. I mix 1 tblsp in my coffee and don’t even notice. I know it’s doing something because after I consume it I’m literally ready to rock and roll with energy.
It's a super easy swap that could benefit you without noticing extreme differences in oils. It's the little changes like this that will give you the greatest benefit in the long run and help you reach your weight loss goals.
May be something you’d want to try out! I got mine on ebay!
Tell us what you think! Do you take MCT oil? Have you noticed a difference in your fat loss and energy levels?