Jessica, Author at Fit Life Geek - Page 5 of 6

All Posts by Jessica

About the Author

Hi I’m Jess. I write about my adventures in getting fit and trying to build a life that is more awesome and healthy than before. I’m not a fitness nut, I’m actually more of a geek. I try to write about helpful and practical tips anyone can use.

Nov 21

7 Diet Hacks to Beat Down Your Mental Roadblocks to Weight Loss

By Jessica | 2 Week Diet

You know the drill. This $!?# is hard!

Another diet, another war with your toughest enemy: Your mind.

Totally unfair fight, because your brain knows what you’re thinking before you do! Well, if your brain’s not gonna fight fair, why should you?

That’s why you need these 7 hacks to beat down those mental monsters in your head.

If you were to spend two minutes on Google researching statistics on how many people fail at trying to lose weight, or sticking to their diets or achieving the body that they want, you would be surprised.

The current stats show a 95% to 99% range of failure.

That means that the majority of people are destined to fail at it. This may be a little shocking… or it may not.

There is a reason why the weight loss industry is a billion dollar one. Every month, new weight loss pills with bold claims, snazzy marketing and attractive packaging hit the market.

People flock to purchase these ‘miracles in a bottle’ hoping to shed the stubborn pounds that keep fighting the good fight and winning.

Yet, as usual, the pills don’t work. Results never appear and the jaded folk look towards the next shiny solution that will melt their flab.

The question one should ask is, “Why are most people failing to lose weight?”

After all, they start out with the best intentions. They promise themselves to be determined and stay the course. They actually take action and change their diets. Many drop a chunk of cash on a gym membership that will supposedly get them the body they’ve always desired…

And despite all these positive actions, they FAIL.

Why?

The answer is simple. Losing weight is a mind game.

Not a physical one. If you change your mind, you WILL change your body… but they never really change the way they think. And that’s why they fail.

You’re probably thinking, “So what does that really mean? What is a mind game?”

It means that your weight loss comes down to the decisions you make on a daily basis. Successful weight loss comes about through a sum of small efforts multiplied by time.

This is where most people trip up. They do not last the distance. They sabotage themselves along the way and when progress is slow to come, they beat themselves up over their lack of progress.

Finally, they decide that it’s all too difficult and they’re just not capable of it. They resign themselves to their fate of being overweight or obese… and they quit. The biggest tragedy of all – most people quit within a month.

But you’re not going to do that. No, not you. You’re better than that. You are going to develop the mindset that will take you from flab to fab. You’ll not stop till you get there… and if you understand the points below, get there you will.

1. “Does It Hurt Me Or Help Me?”

Before you make any decision that affects your weight loss journey, this is the first question you need to ask yourself. This question alone, is enough to make you think before you act.
If you see a donut in the office pantry, before you chomp down on it like a starving alligator, ask yourself, “Will it hurt me or help me?”

Common sense will indicate that the extra calories from consuming that donut will affect your weight loss adversely. It’s not something you should be eating… and here you are salivating and contemplating not realizing that you are about to hurt yourself.

Now that you’ve asked the question, it’s time to run for the door. Don’t do what hurts you.
The same applies to your workout sessions. Will skipping one hurt you? Of course it will. Your progress will be slowed down and there will be the niggling feeling in your heart that you did not keep your promise to yourself.

Your metabolism for that day will not be elevated and you’ll not be in fat burning mode. Your action or lack of it will hurt you. So, get the workout over and done with.

While training, are you tempted to take things easy and not push yourself? Does the idea of panting from exertion and perspiring profusely make you balk?

Good questions… but they’re irrelevant. The only one that matters is if it will hurt you to slack off on your workout. Yes, it will. Case closed. Do your best until you are a sweaty heap of exhaustion. Sweat is just your fat crying.

Like the Navy Seals say, “No one ever drowned in sweat!”
As long as you proactively ask yourself this question and do what helps you, your progress will be accelerated.

Discipline is just choosing between what you want now and what you want most.
Help yourself. You’re all you’ve got when it comes to losing weight.

2. “Inch by inch, life’s a cinch. Yard by yard…”

Yard by yard, life is hard. This is a very simple concept that the majority of people fail to grasp. Losing weight is a marathon and not a sprint. Most people gain the weight gradually over a long time. Just like how it took you a while to gain the weight, it will take you a while to lose it.

If you think that you can lose all your excess pounds within 2 weeks or a month, you’re almost certain to fail in your weight loss journey. You’re setting yourself up for disappointment and unnecessarily stressing yourself.
You want to make it easy on yourself by making small positive changes over time. If you drink 2 sodas a day, drop it to 1 and a half cans for a week, then 1 can a week and slowly eliminate it totally from your diet.

If you decide to go cold turkey and cut out sodas completely from your diet, you’re constantly going to be craving for it. Some people make it even worse by drinking water with lemon slices as a replacement for the old habit. They hate the taste of it and gag half the time while they’re fighting the urge to just drink the soda.

The goal here is to go slow. You do not want to do it all at once. We are creatures of habit. It takes time to break habits. Foods containing sugar are highly addictive. So is junk food and oily food. Your body craves these foods to feel satiated and happy.

By totally cutting them out in a misguided attempt at life transformation, you’re making your body and yourself unhappy. It’s just too much too soon. In most cases, sooner or later you’ll give in to temptation and binge on the very foods you’re supposed to avoid.

Asking yourself if it will help or hurt you will be pointless here. Your cravings will be too strong and you’ll cave in. The end result is that you’ll feel like you’ve failed yourself and you just don’t have the determination to stay the course.

This is what happens to most people who try to do too much too soon. Once they feel like they’ve failed themselves, they experience a sense of regret and guilt and worthlessness. The goal seems beyond their abilities and they throw in the towel without realizing that they are their only opponent.

Make slow, measurable progress over reasonable time. Slow and steady will make your journey easier and you will reach your destination.

3. Willpower isn’t your friend

This point ties in closely with the earlier one. We live in a day and age where there is so much talk about being disciplined and determined in order to succeed. Much emphasis is placed on willpower.
If you give in to temptation, you’re deemed weak and lack focus. When it comes to weight loss, you want to eliminate willpower from the equation as much as possible. It sounds counterintuitive but it works.

What does that mean?

If you’re trying to eat clean, you need to remove all unhealthy foods from your refrigerator if you have a sweet tooth. You need to avoid going to the bar with friends if there’s alcohol going to be served and you love your drinks.
It is arrogant to assume that you’ll have the willpower to say no and be true to your diet. Have you ever noticed that most people binge eat late in the day or at night?

There’s a reason for this. Every day when we wake up, we have a certain amount of energy for the day. As we go through the day, our energy stores get depleted. Willpower requires energy. When it’s early in the day, you’ll have the strength to say no to temptations that come your way.

However, by the end of the day, when you’re exhausted after a day’s work or a hard workout and you’re sitting on the couch watching TV… and a little thought creeps into your head telling you that there’s a tub of cookies and cream ice-cream in the fridge whispering your name, it will be extremely difficult to say no. And the whispering will get louder.

You can bet on that. You’re tired and you just do not have the energy to summon up enough willpower to say no. Next thing you know, the tub of ice-cream is all eaten and you go to bed feeling like a fat loser.

This could have been avoided if there was no ice-cream around.
No temptation = no willpower required.

The same applies to everything else.

Finish up your workouts early in the day. You might not have the energy to force yourself to hit the gym after work. Make things as easy as possible for you to follow through. You do not want to give yourself obstacles to cross. Losing weight is tough enough as it is.

4. Don’t Reward Yourself With Food

Don’t… just don’t. You only reward pets with food. It’s a common practice for people to have a cheat day every few days. This cheat day is like a reward for the hard work endured during the previous few days.

What many people don’t know is that one cheat day can undo 5 days or even a week’s worth of working out. Let’s assume that you lost about 3,000 calories over 4 days… and on your fifth day (cheat day), you decide to ‘reward’ yourself for your hard work.

And this is what you eat for the day:

* 2 Pancakes with maple syrup – 520 calories
* 2 Slices pizza (14″ regular crust) – 570 calories
* 1 Can of coke – 140 calories
* 1 Big Mac – 563 calories
* 1 Fries – 510
* 2 Scoops chocolate ice-cream – 530
* 3 Glasses of Vodka Red Bull – 558

Of course, one does need to party with the friends to celebrate a little. The above scenario is not exaggerated. In fact, it’s a very modest estimate. Many people eat way more than this because they feel entitled to reward themselves for their hard work.

That’s a total of 5,694 calories. If your daily calorie requirement is 2200 calories, you’ve just consumed an excess of 3,494 calories. That exceeds whatever you lost and you actually added an extra 494 calories.

Where are these calories going to end up? Back on your belly, waist and everywhere else. And people wonder why they don’t lose weight… or worse still… they gain a pound or two despite all their efforts.

This mindset will sabotage your weight loss progress greatly… and you may wonder why the weight on the scale just doesn’t seem to change.

It’s fine to have a cheat meal or indulge in some of the foods you love every now and then, but don’t go overboard. Don’t cause your blood sugar to spike and raise the insulin levels in your body. This will cause weight gain. Reward yourself with a movie or some new clothes… or something that you long for, as long as it’s not food.

5. Observe Your Patterns

Every one of us has certain behavioral patterns that we follow innately. It’s your job to understand yourself. If you notice that you feel great working out early in the morning, stick to it instead of working out at different times.

If you have food cravings whenever you watch TV late in the day, it’s best to avoid TV and go to bed early. By knowing yourself, you’ll know what suits you best. You do not need to do what everyone else is doing. Some folks may swear by a run in the morning, but if you hate waking up early you’d be better off doing a high intensity cardio session in the afternoon. Don’t work against yourself.

6. The Road Is Not Straight

This is something you should sear into your mind. The weight loss journey is not linear. It is very common to expect yourself to progress smoothly and steadily with no hitches or delays. Reality though is quite another story. There will be days where you slip up on your diet. There may be weeks where you hit a plateau and see no change in the scale weight. You did everything right and still no progress. This is normal.

Everyone who lost weight successfully has gone through this. All you need to do is keep going. If you slip up, acknowledge your mistake and examine what led you to it. Very often, you’ll notice that you tempted yourself or you were tired or you let someone tell you that ‘just one donut won’t hurt you.’

It happens. What’s crucial is that you do NOT give up and quit because your journey isn’t perfect. The goal here is persistence and not perfection. If you’re persistent, you’ll get it… and if you’re consistent, you’ll keep it. So, do not give up and you’ll never need to start over.

7. Don’t Take Your Eye Off Your Why

There is always an emotional reason for why we do what we do. If you’re trying to lose weight, there is DEFINITELY an emotional reason to it. This is your ‘why.’

The guy who got dumped by his woman might be trying to get in shape so that other women look at him in a whole new way. The mother who is trying to lose weight may want to improve her health so that she can be around to see her beautiful kids grow up. The successful career woman who wants to get in shape may secretly hate the way she feels when giving presentations because she thinks that she’s fat.

Whatever the case may be, there is an emotional reason and it ALWAYS conjures up images in your mind. Your job is to know exactly what your why is… and always keep your eye on it. When you take your eye off your why, you lose focus. Suddenly, all the effort seems like a pointless struggle. The juice doesn’t seem worth the squeeze… and you give up.

This applies to any goal you have in life. Success is about knowing why you’re doing what you’re doing… and then you will gladly pay the price. Make no mistake here. Losing weight will come with some sacrifices.  You will need to cut down on your food intake and reduce consumption of all the foods you love. You may need to give up TV time to work out at the gym.

All these sacrifices will be worth it in the end, if you know your why.  If you don’t sacrifice for what you want, what you want will be your sacrifice… and that’s no way to live. Adopt the tips above and implement them in your life. Shift your mindset and you’ll shift the numbers on the scale. Be stubborn with your weight loss goal but be flexible with your methods. You will get there. It’s inevitable

Nov 17

5 Tips Every Keto Diet Beginner Should Know

By Jessica | Keto Diet

So you’ve heard the hype about the keto diet and now you’re ready to jump in. That’s awesome! Before you leap in, here’s 5 tips to help you succeed and lose weight with a ketogenic plan.So you’ve heard the hype about the keto diet and now you’re ready to jump in.

That’s awesome! Before you leap in, here’s 5 tips to help you succeed and lose weight with a ketogenic plan.

If you’ve never heard of the keto diet, no worries. In a nutshell, if you’re looking for a tried and tested diet and nutrition plan to help get you lean, a ketogenic diet plan could be exactly what you need. This nutritional plan has proven hugely effective in terms of fat loss, muscle growth and retention, and athletic performance.

A lot of athletes and sports personalities all over the globe, following a ketogenic diet all year round and they swear by it. While I’m about as far from a professional athlete as you could possibly be, I still think it’s a great fit for me and my life.

Keto diets can be tough to understand at first glance. The tips below will make things easier and help you get a better idea of what the ketogenic diet is all about.

1. Learn to Understand What the Keto Diet Is and isn’t a lot of people make the mistake of thinking that keto diets are basically the same as diets such as The Atkins Diet, but they aren’t. While both diet plans are indeed low in carbs, Atkins is high in protein and moderate in fat. Keto, however, is a low carb, moderate protein and high fat diet. The focus is on the fats that you consume. So, the majority of your macros should be coming primarily from healthy fat sources.

2. Stay hydratedHydration during a keto diet plan is essential, which is why it’s vital that you drink plenty of water at regular intervals throughout the day. Hydration improves athletic performance. It helps your body to flush out toxins, and ensures that your organs function optimally while your metabolism is firing on all cylinders. Ideally, you want to be consuming at least 32 – 48 ounces of water before midday, of which 32 oz should be consumed upon waking to help jumpstart your metabolism.

3. Get plenty of healthy fats While you can be a little lenient when it comes to your fat consumption on keto, ideally you will need to ensure that the majority of your fats come in the form of healthy fats. Avoid trans-fats which are unhealthy, and instead, focus on healthy fats such as MCTs (Medium Chain Triglycerides). The reason for this is that MCTs, due to their molecular structure, are converted into ketone bodies almost instantly, providing you with instant bursts of energy. Organic coconut oil is enriched with MCTs, and other healthy sources of fat include: oily fish, nuts, seeds, nut butter, whole eggs, avocados, and red meat.

4. Be careful of too much protein Remember, protein consumption should only be moderate. Healthy fats should take priority here. People trying to build muscle on keto often make the mistake of thinking they need to be taking in heaps of protein when this is not the case at all. Too much protein can result in a physiological process known as gluconeogenesis, which causes amino acids to be converted into glucose sugars. Glucose sugars in the system can potentially knock you out of ketosis, which is the last thing you want.

5. Make a Plan and Stick to It. So much of success with any diet is having a plan. Not just an overall plan like the “keto diet” or the “paleo diet,” but a daily plan that works for you. Think about and plan what you are going to eat each day. This can be a big switch for some people.

If you’re not a big planner, think about buying a pre made plan. This is what I did. All information these days is available online for free, it’s just a matter of how much time you want to spend researching and constructing a plan. One Keto plan I would recommend is call Keto Beginnings which is a great place to start. Check it out here if you want.

Conclusion

Congrats on taking the leap, or at least laying the groundwork to start changing your life for the better. These 5 basic pointers will help you succeed on a ketogenic diet. Give it a try! You can do it.

Nov 16

This is Why You Are Not Losing Weight Even When You’re Trying So Hard

By Jessica | 2 Week Diet

Sure, there have been times when you weren’t trying very hard. But this time is different. You actually want it.

But still. . .

Nothing. Goose egg. FAIL.

Losing weight is probably one of the toughest challenges on the planet. Millions of people struggle with it daily and it wears them down on a physical, emotional and mental level.

While the concepts and principles are simple, applying them is a huge task.

You need to eat right, and you need to be at a caloric deficit. Over and above that, you’ll also need to exercise to accelerate calorie burning and boost your metabolism.

Eating right is a struggle, and finding the motivation to exercise regularly will require you to dig deep within you. Most people fail in one or both areas and never see much or any success.

However, there are times when you have diet dialed in. You know exactly what to eat and how much to eat… and you’re on track. You’re also working out at the gym regularly and giving it your all.

Yet, despite your best efforts, your results are slow to come or non-existent. In this article, we’ll look at 3 reasons why this may occur. Once you remedy these issues, your fat will melt off and you’ll shed the excess pounds faster than you thought possible.

1. Toxins
The environment we live in, the air we breathe, the food we eat, and many other factors introduce toxins into our body. The body deals with these harmful toxins by binding them in the fat cells.

If you are overweight, your body is holding on to a lot of toxins. It will resist burning the fat because it’s trying to protect you. If the harmful toxins are released into your system all at once, you can get sick.

Most people don’t realize that slow fat loss is the body’s way of self-preservation. The first step to fixing this will be to go through a detox process. In fact, many weight loss programs have a 3-day or even 7-day detox program just to cleanse the body and start off on a clean slate.
It may be argued that the liver is more than capable of detoxification. That’s true. However, we’re just giving it a helping hand and helping to speed up the process. There are several ways you can detox, such as:

* Going on a 3-day juice fast (only freshly squeezed fruits/vegetables)
* Drinking freshly squeezed lemon juice every morning on an empty stomach
* Consume detox teas sold in health stores

There are also diet programs that encourage the body to burn fat through reduced carbs. Check out the Keto Diet or the Two Week Diet.

2. Inflammation

When your body aches and hurts for no reason, you’re probably suffering from inflammation. The cells in your body are inflamed and you absolutely must address this issue before tackling weight loss.

The first step will be to eliminate sugar from your diet. Sugar is highly inflammatory and just 3 days without sugar will really help to mitigate the problem. You may also want to consume foods like pineapples, spinach and broccoli.

Another very useful tool to combat inflammation is turmeric. You can purchase turmeric supplements over-the-counter from most health stores. The active ingredient in the turmeric, which is curcumin, will help to reduce the inflammation.

Once your body has recovered, it will be more responsive to your weight loss efforts. Always remember that the foods you eat will have a direct impact on the inflammation in your body. So, do your best to avoid processed foods and clean up your diet.

3. Hormones

There are several different hormones in your body and some of them have a direct or indirect impact on your body. Testosterone encourages muscle growth and aids in weight loss. Estrogen encourages weight gain.

Foods that are rich in estrogen will make your body gain weight. Foods like tofu and soy products are best avoided. It would be a good idea to avoid milk and dairy products too.

Another hormone to watch out for is cortisol. This is a stress hormone that indirectly causes you to gain weight. It causes the body to store the more harmful visceral fat that is found around the organs. Only exercise can burn off this fat. So, if you’re stressed out at work, or in other areas in your life, do take time out to de-stress.

Conclusion

Now that you know the 3 possible factors that could be impeding your progress, you should analyze and see if they affect you. Follow the tips in this article if they do. Also, check out some of the different approaches out there like the two mentioned above, the keto diet and 2 week diet.

Lastly, do know that weight loss is a slow process but a sure one if you stay on the path and do not deviate or quit. Your dream body is well within your reach.

How Yoga Can Help You Lose Weight
Oct 27

This is How Yoga Can Help You Lose Weight

By Jessica | Yoga

This Is How You Lose Weight with Yoga

The weight loss that you are trying to get out of your exercise routine might have come and gone as you searched for exercises that you thought would be the most beneficial. It would be so much easier for you to lose weight if you allowed yoga to help you. Yoga might not seem like a high impact workout routine that is going to help you lose weight, but you will trim down your body a lot once you start doing yoga.

Lengthening Muscles And Toning

Yoga is going to help you tone your body, and you will start that with general weight loss. The practice yoga is going to help you stretch out your body, and all your muscles will start to get longer and leaner. You will notice that you are losing weight and sweating in every one of your classes, and you will start to see your body trim down a lot when you have trimmed down a lot after the first few classes.

Stamina

You are going to strengthen your core when you are in yoga class, and you will have more stamina to get through any kind of exercise. The strength of your core will help you have more strength across your body, and you will feel as though you have more raw physical strength even though you are not lifting weights. You will not develop big muscles by doing yoga, but your core will be strong enough to carry you.

Concentration

You are going to be sweating in every yoga class, and you will sweat a lot just because of the concentration that you have done when you got in the class. That is why it is very important for you to make sure that you have gotten into the class and gone consistently. You will start losing more weight because you are sweating off calories in every class along with the intense concentration that is required.

Reducing Stress

You gain weight when you are stressed, and that is why you have to be sure that you have figured out how you can get to yoga more often to reduce your stress. Go to yoga at night to cool down after a long day, and you will not pack on the pounds like you did. Also, you can go in the morning to start the day right. Each of these steps help you lose weight in your yoga classes.

Ready to Get Started?

If you need some help using yoga to lose weight, check out this program here. It will guide you and show you how to lose weight with yoga. Check out Yoga Burn here.

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 27

Seven Things You Need As A Yoga Beginner

By Jessica | Yoga

You need seven important things when you are a yoga beginner. You can follow this list easily when you are getting ready for your first class, and each new class will be much easier and more comfortable because you have chosen to use these items. You should try to get each of these things taken care of before you start.

1. Yoga Mat

 

You can get a thin or thick yoga mat, and you need one that is long enough to accommodate you. Smaller people can get a shorter mat, sand you need to be picky if you are taller and need a longer mat. The mat also has to have enough padding for the floor in the studio.

2. Yoga Clothes

 

You need stretchy yoga pants and a tight top that will help you move around. You cannot wear baggy clothes to yoga because you will get tangled up in them.

3. Water Bottle

 

You will lose much more water in the class than you think. The work you do on concentration will be a lot, and you might be in a hot yoga class where you have to have a water bottle because it will be so warm.

4. Find A Steady Class To Attend

You will feel so much better about your classes if you are trying to go to the same class with the same instructor. You will get a lot of consistency from the person that you study with, and you will feel much more confident because you know that you can trust the person who is running the class.

5. Quiet At Home

You can practice yoga at home if you want to, and you need to make sure that you try to practice in absolute quiet. You can focus better if you have found a place to relax at home on the mat, and you will start feeling like you can get a better handle on yoga. You can follow along with videos that you have found, or you can do an online subscription that gives you a lot of classes to choose from.

6. Patience

You have to be very patient with yourself because there are a lot of poses that you will not be able to do right off the bat. You might have thought that some of the poses look easy, but you can br assured that they are not. Go to a beginner class, and you will move up through the ranks over time.

7. A Partner

The best thing that you can do for yourself would be to have a friend who will go to classes with you. That means that you will feel so much better to be sure that you have someone who is going with you and making you accountable. You can do a lot of partner exercises, and the two of you will be able to learn together in the same class. Each of these seven things can make your yoga practice that much better.

Need some more help? Check out this online yoga resource.

 

 

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 27

Desserts on a Keto Diet

By Jessica | Keto Diet

The Keto diet is designed to cut down on carbs. High carbs cause plenty of glucose, so what do you do about dessert? The Keto diet suggests you replace sugar with Xylitol when preparing desserts because it has a low glycemic index and tastes like sugar. Where can you get the recipes?

There’s a wider variety of desserts on a Keto diet than you might think there are. There is gelatin; pudding; pie; cream cheese desserts; muffins and hot chocolate. If breaded items have carbs, then how can you have pie on a low carb diet? Dry flour, including almond, coconut flour or xanthan gum are good replacements for all purpose white flours.

If sugar has carbs, how do you make sweet desserts that taste good? One Keto dieter was able to turn a drink made with Stevia sweetner ,erythritol and unflavored gelatin into sweet gelatin. Another Keto dieter was able to add vanilla flavoring ,natural peanut butter, Stevie, and unflavored almond milk to sweeten this pudding. These recipes have 10 carbs or less per serving.

 

Tropical Mousse Bites can be made with sugar-free dark chocolate, shredded coconut, some coconut oil, whipped cream and lemon zest. The recipe can be found online; it makes 12 servings in under a half an hour. Coconut Raspberry Slices tastes fattening but is made from almond meal, sea salt, and erythritol. Each layer needs to set for about a half hour before you start on the second of four layers: Biscuit, coconut, raspberry and dark dark chocolate.

You can try individual servings of coconut cream pies made with coconut flour. Almond flour can be used as a substitution for coconut flour. It’s recommended you use a sugar substitute.

The best kind of sugar substitute is the kind that’s especially made for baking, otherwise the taste of the sweetener and pies will be bitter. It‘s recommended to bake these in four ramekins.

There’s a recipe for coconut chip cookies that are low in carbs. All these Keto desserts and many more can be found online. Why skip dessert when you are trying to lose weight?

 

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 27

3 Secrets To Stick To Your Weight Loss Program

By Jessica | 2 Week Diet

Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide fall off diet programs every day.

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three powerful secrets for sticking to your diet plan. Put them into action and see the results you’re looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy will experience the high’s and low’s together. They stand a much better chance of success in the long run.

If you can’t convince someone to diet with you, at least find someone who will support you and keep you accountable as you need it.

You will hit hard times, and it will really help to have someone by your side.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. That’s natural, but avoidable. Either they cut their calories too much, or they lack foods that promote satiety.

Focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While fat calories can add up quickly, small amounts can work wonders for hunger control.

Set Short Term Goals

Think about what you want to accomplish in two weeks. It can be beneficial to dream about your transformed body in a year’s time, but only in tandem with achievable short term goals. Otherwise you will lose sight of the light at the end of the tunnel.

Remember that Rome wasn’t built in a day, and you won’t lose all the weight in a week. Focus on the here and now. Find a program, such as The 2 Week Diet, that focuses on the coming weeks. Use that time to build good habits, and you will be prepared for the future months.

Want to make the 2 week concept work for you? Check out The 2 Week Diet plan, which teaches you how to build proper habits over the course of two weeks. Equip yourself for a future of weight loss and health maintenance.

>> CLICK HERE

 

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Oct 27

What Are the Biggest Reasons Diets Fail?

By Jessica | 2 Week Diet

The average American dieter makes 4-6 dieting attempts per year. Clearly that means the first…and second…and third attempt weren’t successful. It’s a vicious circle of demotivation that leaves many feeling like they cannot succeed without superhuman tenacity.

Maybe you are ready to throw in the (oversized) towel on dieting for good.

Don’t be. Take a minute to look at the four reasons why most diets fail, and then find a diet plan that bypasses these pitfalls. Soon you will find yourself on track to optimal success.

Let’s look at the four key factors.

Unrealistic Calorie Intakes

The “starvation mode” method only sets you up to fail. By consuming so little food, your body literally starts shutting down to conserve fuel.

When this happens, you are on a one-way path to a fat loss plateau. Yes, you should lower calorie intake to see fat loss results, but you need to do it in a way that maintains your “metabolic engine”.

Lack Of Satiety-Boosting Nutrients

Another big issue with most conventional diets is they fail to provide enough of the two most filling nutrients: protein and fiber. You need protein to function optimally. It’s also breaks down slowest, providing the body with lasting satiety.

Couple protein with dietary fiber, found in fresh fruits and vegetables, and digestion will slow even further.

Many crash diet plans are very low in protein. While they recommend lots of vegetables, many discourage the consumption of fruit.

By making these two nutrients a focus of your plan instead, you can see faster, lasting results while actually enjoying your diet meal plan.

Time Consuming Meal Prep

Who has an hour each and every day to meal prep? Not me — and definitely not you. Yet, many diet plans are complicated enough to require this. If that describes your diet, it’s no wonder if you’re failing.

Alternatively, you want to find an approach that gives you basic and easy-to-implement guidelines that help you realize true success with your program.

This plan should not require hours of extra effort each week. In that case, it’s stealing free time that you should use to reward yourself for good behavior. It should work with your lifestyle, not against it. When you find such a plan, it’ll be cake to stick with it.

Long-Term Approach

Chances are you’ve heard that any diet plan you use should follow a long-term approach.

That’s excellent advice.

However, if your diet plan is designed to span months, this can be a motivation killer.

Find a diet with a definite deadline. Two weeks is optimal because that’s how long it takes to form long-term habits. Two weeks is also a long enough to see good results, but not short enough to stay motivated.

Anyone willing to lose weigh can diet for two weeks. This is foundation to The 2 Week Diet. In many, many cases, the initial transformation is so remarkable, it provides abundant motivation for continued fat burning. Success breeds success.

To harness the powerful psychology behind The 2 Week Diet, check it out here:

>> CLICK HERE

 

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 27

The 3 Most Common Dieting Mistakes of Women

By Jessica | 2 Week Diet

A woman on a diet has many suitors. The weight loss world is full of companies and self-appointed experts competing for her attention, often spreading misinformation and making  impossible promises.

It’s so predictable. They just want to get into her….pocketbook.

If you’re a woman struggling with weight loss, there’s a good chance you have heard some unreliable information, causing you to make a mistake or two. Just a bit of misinformation can make weight loss seem like a code to crack.

It doesn’t need to be as complicated as it seems. By learning these mistakes, you can quickly unlock your potential and get back to getting results.

Let’s look at four need-to-know weight loss mistakes.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will actually begin conserving its store of fat.

Think about wild animals in winter. When they eat less and less each day, the body gets “worried” and prepares itself for continued scarcity of food. Your body is the same. Too little food, and it will preserve its energy stores (i.e. fat) as long as possible. You may experience initial success, but it will quickly plateau.

You want to use a moderate calorie deficit, like the one detailed in the 2 Week Diet plan. This plan ensures your metabolism stays highly active for optimized fat loss.

Overdoing Cardio Training

If there’s one mistake that most women make in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, there’s no need to chain yourself to the treadmill, bike, or elliptical. In fact, doing so can do more harm than good.

Alternatively, what you need is an easy-to-follow weight training program that focuses on key lifts that make you stronger.

Check out The 2 Week Diet workout program if you need assistance in this area. This program will streamline the top calorie burning exercises that firm and tone your body while helping you drop fat quickly.

Overcomplicating The Process

Finally, the last big mistake that many women fall prey to is over complicated programs. Diet plans with a million rules and regulations only lead to confusion, demotivate, and eventually giving up.

Simplicity is best. A few smart, easy-to-follow guidelines are most effective for superior results.

Fat loss isn’t rocket science. It boils down to fueling your body with the right food choices and amount of energy. That encourages the body to burn fat cells for energy.

For a complete break down, consider using The 2 Week Diet plan, which has produced amazing results for thousands without making you feel like you need a Ph.D. in nutrition to succeed.

If you see yourself making any of these mistakes, then forgive yourself, make a change, and get on track to a healthier, more energetic future.

 

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 27

Don’t Be Duped! — 3 “Diet Foods” Guaranteed to Sabotage Your Health

By Jessica | 2 Week Diet

Are you putting 100% into your diet program, but feel like you’re getting 0 results?

Many people find themselves in this pickle. They work hard, hold on to their diet strategy like bulldog, but fail to see the transformation they wanted. Hopes were high, but the scale just isn’t going downward.

What gives?

Often, the problem is not effort or motivation. The issue is that they are incorporating certain foods in their diet plan that are actually not diet foods at all. The diet industry is big business, and unfortunately many companies market their products as healthy, even though they are counter-productive options.

What are these foods? Here are three problem foods you need to cut from your diet immediately.

Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters, but many fail to see them for what they are: pint-sized sugar bombs. Individual yogurt packs have gotten unhealthier and unhealthier, while their reputation as a go-to diet food has regrettably survived.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might be surprised to find there are 15+ grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be consuming unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.

Fat-Free Products

Beware of any product marketed as ‘fat free’. These products proudly label themselves as fat-free, and that very well may be true.

But ask yourself, if the fat is removed, what has been added? Time and again, the fat content has been substituted with something just as undesirable.

Often that means heaps of sugar.

If you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.

Protein Bars

The last problem food to be wary of is the protein bar, despite its prevalence in many diet programs and meal plans. These may seem like a great option because they contain protein, but once again you have to look a little closer.

Check that sugar content. Most protein bars have upwards of 15 grams of sugar per bar. Some contain 30 and even 40 grams.

In actuality, these are glorified chocolate bars. While you can buy a few bars with very low sugar content (five grams or less per bar), these will require a little searching.

Sadly, many dieters are blissfully unaware of these three problem foods. Are any of them in your current diet?

If you want to learn the two must-eat foods that will catapult fat loss into high gear, make sure you check out The 2 Week Diet. Highly-readable and conveniently-packaged in PDF form, it has all the best advice you need to correct any lingering misinformation you’ve fallen prey to.

 

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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