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I'm Karina Rachel I'm a certified health coach in today I want to give you easy ways to lose weight so I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them?
today I'm going to give you 10 easy practical tips that will help you lose weight and I'm going to tell you the truth about products like these at the root of weight loss lose weight live Hunger and my first tip is:
To find out how to control your home in order that hunger stops controlling you going to be a lot easier to live our lives if all of us are just feeling hungry all the time after that constantly hungry and all of us are constantly trying resist eating Foods have a couple videos that talk about controlling hunger the main thing is eating entire Natural Foods as long as you're eating a diet of processed foods you are always going to feel hungry never really feel satisfied eating a lot of refined carbohydrates and sugar is also going to develop you never really being able to fulfill your hunger.
once you can actually satisfy your hunger and Achieve that feeling of being total that's going to be the first step to really losing weight the calories that we take in Topsy most Insidious calorie consumption that we consume because all of us don't associate sugary refreshments with friend associate candy bars and hamburgers with weight gain but you can just imagine that big gulp on your mainly because sugary drinks do become fat and do not cause extra weight giving up sugary drinks is actually a really good way to start losing weight sugar and calories that you may not even be realizing you're consuming another note about this kind of Mountain Dew it contains 77 grams of sugar and carbohydrates so replacing the soft drinks and fruit juices which can be also really high in sugars with healthier beverages will probably be a really good idea.
water may be the only beverage that's actually going to satisfy your desire if you're feeling I will take the option of coconut water which a healthy beverage you can also take tea you can drink kombucha you can drink water which is flavored with fruit or perhaps flavored with cucumbers as an example and all of these beverages will probably be then your fruit juices or the soft drink so let's discuss the sugar free and diet products that people quite often replace their sugary Refreshments and foods with so recognize that the claims made on the front of the label just like sugar free diet healthy choice they are there for marketing purposes only nonetheless you're smarter than these types of marketing people so you actually want to look at the back of the food ingredient list.
look like this one identify it when you see that really very long ingredient list you are about to consume toxic sludge you're not you actually care about being healthy whatever you care about is losing weight realize that the toxic sludge nonetheless isn't going to help you gowns also contain artificial glucose like aspartame and actually all three of these products right here all contain aspartame toxic results and also contribute blood sugar metabolism issues and in general will never help you sometimes people ask me Karina how do you withstand these processed foods are super convenient super cheap and i also tell them well it's kind of like asking how I resist harmful sludge.
I recognize that the products not only are going to help me lose weight but they are really unhealthy on top of that be smarter than the marketing guy and don't only trust is on the entrance of the label and look in the back of the label chances are for anyone who is trying to lose weight what can you eat fats free and non-fat products like skim milk or perhaps margarine Princeton play demonized Fat over the last couple years hold us that fat cause heart disease fats are what make us after having a couple of decades they're basically realizing that it's really the glucose and sugar that are leading to obesity and leading the heart disease and the lack of excess fat and people said is leading to health issues.
so we need fats for the health of our brain for the help of our heart but likewise because fats are a big part of what helped us feel full mecanicos returning to my first tip about controlling our hunger the to controlling our food cravings is actually eating some good healthier fats like olive oil coconut oil nuts avocados avoid demonize fat realize that great healthy fats are good in your case and that anymore fast is really going to help you lose weight you are starving yourself and calories then you just go to prevent not only is your irritability becoming a problem forever and probably for you also nevertheless starvation and limiting each of our caloric intake doesn't really support us lose weight so it could be initially will lose some weight although this is not a sustainable way to achieve weight loss.
I might starve to death constraining our calories it's sort of awkward your calories is not going to help you lose weight can I make a really stressful situation in the human body other health implications too other than counting calories and constraining our calories who has concentrate on eating the right couch bedroom so if we stay away from these types of processed foods with a really prolonged Frank and food ingredient list and focus on consuming whole natural nutrition what things to eat then you're going to be aware that every calorie you acquire is helping you have more diet it's giving you fiber it will now help satisfy your hunger and fill you up so rather than focusing on your calories strengthening the calories that you're consuming fat loss industry is a 60 dollar industry Miracle products which have been you a quick fix for losing weight programs.
prepackaged meals can Proclaim that they're going to get rid of weight almost every single one of them says results not typical diet and exercise are really important leave me wondering is it the diet exercise or is it the crazy dude at that the individual purchased when you got a celeb endorsing a product movie star has a whole team of people helping them with Fitness assisting them with their diet supporting Truman so just because this kind of so-called Taylor to so-called product Workforce 1100 does not mean it's going to work for you what step is to save your cash on weight loss pills pre-packaged meals and fitness do that and spend that money in healthy natural foods which might be actually going to help you control your hunger avoid time so if you can stop looking for that quick fix then that's going to in fact help you lose weight.
because getting realistic about what's essentially if you are stressing yourself away over losing weight loss that stress Siri sings sabotaging your weight loss efforts recognize that when your body is stressed out bodies are going to prioritize the basic capabilities like immunity and digestion and it's going to put stuff like fat metabolism and lean muscle formation on the back burner if you're really stressed out then your body is not going to be to lose fat as efficiently as it will be if you were managing your stress and you weren't so consumed with stress make time for relaxation and stress relief another important way to keep your cortisol levels low is by eating more slowly consciously monitoring what you're eating rather than eating and driving or eating at your desk or something like that and if you aren't working out and you need to be doing exercises just a sedentary lifestyle is another thing that can fly one of the best tips is that if you can't make time for physical activity.
then fine I'll make your daily activities even more active so things like doing calf raises and charge while you're brushing your teeth or perhaps while you're washing the dishes or perhaps taking the stairs instead of the escalator time for stress relief and paying attention to00 physical activity is a really important component not only of overall health nonetheless also of losing weight extreme hunger is really our opposing forces if we're trying to lose weight since when we get really frantically extremely hungry we're going to end up being 10 times more likely to make an harmful or to resort to those ease foods that we should steer clear of machine food etcetera.
we will have a lot more thanks in resisting those convenience find out if we don't let ourselves get just incredibly eager so snacks are the primary way to prevent that coming from happening right if we take with you some healthy snacks with us at the point that you begin feeling really hungry you can view on an apple or an orange something that is going to wave you over until you may trial and as long as we have a substitute for those convenience Foods all those really unhealthy convenience Foods then we're going to be able to withstand them a lot easier than if perhaps we're just trying to resist them and handle the hunger right mainly because it's really hard to mind above matter overcome your being hungry so healthy snacks happen to be my next tip if you would like to hear a more of a discussion on snacking and if.
I have an entire video upon that topic but I need you to take with you is to start carrying around healthy appetizers in your purse so you make them with you all the time to give you a embrace stop hurting yourself with junk food start rewarding yourself with so often times this is something which actually starts in our child years where at school should receive a present for a good grade or maybe our parents will require us out for ice cream the type of conditions what's wrong the reward pathway within our brain every time we eat unhealthy food dial pretty easy to do which means you just want to start rewarding yourself with healthier food.
so after a long stressful moment or after you succeed the other you get a good grade in something or you complete a project call Peter something you will already eat cookie or piece of cake but you just want to make sure that it's not this frankenfood toxic sludge kind of a specific thing really long ingredient list you can actually find cookies that are made without high fructose corn viscous syrup that are made without enriched flour and that aren't these prepared food toxic sludge bad dreams I talked about earlier yet another way you could think about this is just exchanging your unhealthy food with better food.
so steamed carrots is a way that I need to satisfy my sugar yearning for would be fruit and if you want to just eat the whole Fruit by itself or you want to have a little fruit medley or perhaps something like that eating berries is going to be here or something like that so the more which you start to reward yourself with healthy foods are the year head will actually find healthy food enjoyable and you can start reversing this process of associating being a praise sustainable weight loss which is what everybody wants right because no one wants to lose the settle back and then have to lose it again then we're going to need to generate healthy habits.
going on a diet to get a set Of time and then advised off the diet we actually want to focus on creating healthy practices that we're going to have snow would say I'm a creature of habit I realize that I definitely feel that good factor shopping habit is it begin to build these healthy habits it can be heading become a habit that you will not likely even have to think about anymore instead of focusing on Breaking the bad habits we will focus on good new patterns encouraging small so something similar to I'm going to replace one coke drink or one softdrink per week with a healthy refreshment but one time per week change that soda beverage with a healthier drink or perhaps I'm going to spend one minute per day doing some physical exercise or doing some stress relief you can make his behaviors a little more habitual by doing them everyday or doing all of them on the same day of the week.
so I just want to reiterate the more you can give yourself reasonable goals that you can truly see yourself successfully getting to and each time you have a little bit when each time you have a bit success going to propel you forward and motivate you to keep on going so this tip is to start creating habits and they are super very small that's actually if it's basically a small Habit in a realistic goal then himself really outlandish habits or looking to do something kind of impossible like say I'm never going to drink up another soda or I actually is never going to another junk food meal reasonable realistic desired goals and then you actually reached try and get your video.
I'm going to countdown top 10 foods that are avoiding you from losing weight and I'm going to give you alternative Food that'll actually help you lose weight prepared healthy meals themselves is the number one way which we can get away from the toxic sludge processed food meals can certainly start losing weight and actually acquire healthier future videos I'll take you into my stupid easy kitchen and possess you ridiculously simple healthful meals that you can make at home.
if you've ever tried to lose weight and struggle I get it it's frustrating maybe you've dropped into the cycle of yo-yo dieting and you've tried out one of these fad diets Paul Breitbach I don't want to diet and it's merely leaves you feeling such as a failure how many days just before you started may be worried about what that excess weight has been doing your help increasing your slumber for life-changing cancer diabetes imagine how your health is keeping you on the side lines Teresa had a client coming in tell me you sing with her daughter one day the woman reached out for her belly and said Mommy why are you so fat change a further client company because the lady just gotten their four-year-old daughter brand new bicycle complete with training wheels and very little basket on the front pertaining to birthday the problem was she can barely take it up the block without being curved over completely out of breath what type of mom she wished to be compliance in the dating World struggling to be comfortable within their own.
I'm getting out there and finally meeting that unique person I hear stories like this all the time. My name is accurate and I'm a professional health coach not help hundreds of people just like you lose weight even when you're at the end of the string and I thought they attempted everything before diet guidance is downright don't consume carbs eat more sweets or calories eat even more calories eat less fat crazy that's why I put this kind of video together for you In search of to give you the information you need to lose fat and get healthy and easiest fastest way possible I promise you no matter where you happen to be right now so you can lose the weight you will get healthy and you can look and feel just like someone 510 even twenty years younger you just need to understand a number of simple things turn on your belly arms your backside your thighs or nonetheless wherever once you see how uncomplicated this is your real life virtually anyone can do it so simple secret I teach my personal clients get healthy and look better now than they would have ever imagined you might be thinking yourself okay here comes but honestly farther from the truth think about some even work for slightly Emily games all the way back again what it takes to lose the pounds all right I understand.
We've seen this a thousand instances for the important thing to realize is actually not your fault shut up for long lasting success not to help you get healthy and balanced in a lifelong sustainable way it has nothing to do along with your willpower top of that occur to be busy probably have a job probably maybe go to school might be both you might have a child the last thing you need is a complex math problem every time you take a attack of something who ought to be fun and I promise you that healthy food doesn't have to taste bad I don't have a program that you enjoy the never going to stick with it work in the long term now I've learned that handle Hunters Appliance amiel's should be super simple to make lately inexpensive but no strange exotic ingredients delicious and a lot importantly give you amazing fat loss weight loss results a bunch of everything your body requires and a lot importantly be satisfied i help my clients.
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so I can literally just attractive this is all you need to lose weight and get healthy the program was very simple it could spend a few minutes each day in the kitchen probably a fraction of the time they're utilized to spending making meals happened as they stop buying soft drinks snack foods and all those unfilled calories they used to purchase so it's really simple dishes to replace two meals in the day and eat whatever they desire for their other meal it couldn't be easier and almost immediately tries to pounce happen to be falling off faster than We ever thought possible to the program you can do over and over again you may use it to maintain your wanted weight whatsoever and help to make it super simple the continue to lose as much excess weight as you want Even following your initial three weeks certainly one of my clients has misplaced almost 70 pounds during the last few months by continuing to adhere to the program 70 pounds online video to show you what you think share the results this started the diet after having my second son I had fashioned gained about 70 lb al trialsl in all lowered two pregnancies other ways to consider the weight off and simply nothing.
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video tutorials everyday do pants reduce in size feeling groggy and maybe get been splurging too much in unhealthy foods to my top ten tips about cleansing detoxing and fasting to give you some good reasonable ideas on how you can clean up your diet first thing to know that the body is always detoxifying as long as you aren't overwhelming your body with toxins the first thing that we need to do.
if we're worms cleanse and detox and support our body in that process is to limit the number of toxins are putting into our body thus things like alcohol caffeine sweets any kind of refined food prepared food and junk food all these things are going to have a lot of toxicity so if you can just take all of them things out of your diet and focus on eating actual natural food than this is a huge step just right generally there and you're not having to considerably cut your caloric intake next you can start to do a lot about drinking water so maybe you've already started them in this case then you can start drinking " lemon " water or apple cider vinegar and water and especially if you do this kind of first thing in the morning.
this is a good way to get your body cleansing and it's also alkalizing to your physique so drinking lemon normal water in the morning is actual ayurveda practice but again it has this type of double benefit of also helping to detoxify and alkalize I kind of like to alternate using apple cider vinegar and using citrus but both of these are really good habit to start adding into your daily routine Scott number 1 and second seed which is eliminating the hazardous food and drinking even more when the next time I want to commence doing is eating even more detoxifying foods and basically that's your fruits and vegetables.
I recommend going to the grocery store get yourself a carrier of celery bag of carrots bag of green spinach as many vegetables as you can see yourself eating and just make a commitment to yourself to consume those vegetables in place of keep tabs on or candy or whatsoever other thing you might be consuming give yourself the taking in as much of those vegetables as possible word of a span of their time as possible if that helps you spread it out over the course of a week idea is just that you're likely to increase your intake of these detoxifying vegetables go a step even more you can actually enjoy green smoothies or green juice that can also be highly detoxify.
nevertheless the main point of this processor chip is just drive now there are several different and detox goods out there products are healthful and some of these products I might say kind of a scam main reason that any kind of weight loss or cleanse it is a commitment that individuals make to ourselves therefore when we click that tiny button or we use some money for some kind of product we feel like we're producing a tangible commitment to ourselves does this tip is always to actually save your money upon products and cleanses and different things like that and spend it in healthy food like the ones.
I've mentioned before and to give your tangible commitment what you're going to do so days you want to do if you have one day one day if you want to do it three days to do 3 days the whole idea is always to pick something realistic for yourself I know you can always go longer but take your minimum dedication and write it down and then write down you can see everything 3-day cleansing and then write down what you are do so no caffeine zero sugar maybe it's simply no alcohol maybe it's I'm going to drink a green juice everyday you pick your cleanse you can design it yourself and then write it down put it in rock maybe write it down a couple occasions put one on your fridge one on your car at the office on your desk inside your fridge and just know that this is your tangible commitment to your self know that any kind of weight loss merchandise or whatever it's not the product that's helping you reduce weight.
it's you and your determination to yourself so dislike this write it down make your determination to yourself and are aware that you are the one who is responsible for your health your weight reduction and your general health and enjoyment if you are stressing yourself the teatox or your this or whatever it may be in that case realize that stress the whole reason for what you're doing exactly what body to be better by detoxifying we want to try and cleansing bad things out of the body then stress will likely be one of the many things that actually kind of acts like toxicity in it so when we receive really stressed out and we own a lot of the stress hormone cortisol it makes our digestive Wellness less effective and less effective and makes our immune system significantly less efficient our energy levels will be mood and our capacity to detox and detoxify are actually going to suffer if you are looking to improve your body's ability to detoxing.
then making an effort to relieve stress is really really important so just producing some time to have some down-time or watch a relaxing online video a meditation maybe carry out some yoga give you a chance to calm down to breathe deeply to maybe be more aware of your surroundings and just walk outside or get some fresh air all of those things are going to help and after that you just need to make a conscious work to recognize what stresses you out when you're getting the virtually all stressed out and try to avoid the situation stressed out you're kind of busting the purpose before.
I have attended fasting and cleansing I must make one more know about the physical body so this one is about drive and you have to realize the exercise is one of many ways that the body detoxifies themselves so getting exercise taking your body sweating this is likely to be really important for detoxing and detoxifying to realize is that not getting physical activity self is pretty stressful on the body we're talking about wanting to relieve stress attempting to mm our bodies ability to detoxing extra is a really important component one of my favorite chips is that if you can't make more time pertaining to physical activity.
than fun strategies to make your daily activities more physical or more active like taking the stairs instead of the elevator maybe you have ever been extremely cool and then stuck here really cold hand into really hot maybe boiling water at the time you haven't tried that but you can imagine it's probably not incredibly pleasant so this tip is about avoiding extreme if you're taking at the average diet of process sugar alcohol and caffeine and then all of a sudden you go to fasting no food or maybe you're doing some kind of cleaning Elixir or something like that stream change to make although that extreme change may well not necessarily hurt you.
it's probably not going to be incredibly pleasant recommend small affordable realistic changes so instead of making something strange really are going to make an extreme change back to your old food when you get done with it we'll make that we're going to have got for the Long Haul so drinking the lemon water is a great example eating more vegetables is a really good example recognize that you don't have to do something really actually extreme in order to have extreme rewards and your health and if you provide a body more simple changes that are not going to be this abrupt real extreme then not only is it going to be easier to continue to keep those new habits that you have made but they're likewise going to be more pleasant total.
but let's say that you are dedicated to doing a fast or carrying out a cleanse or doing a thing kind of extreme the tip I would suggest number one is to really educate yourself about this fast or this kind of cleanse and do as much research as you can to really be prepared moving in so you're not going to browse one post that someone says to eat this and go and eat that I'm going to actually do as much research on you program is you are do but other thing is to realize that it's not really going from eating 2050 calories a day 500 energy a day can expect to have in regards to quarter of the energy that you just would know so if we're going to do something extremely cut or perhaps caloric intake we need to be able to as well make changes in our daily existence.
so have more downtime possess less stressed maybe that is a time that you're off be employed by a week or you're on holiday for a little while and you just possess a little bit more time to veg away really cuz if you're doing a faster a cleanse you are going to need some down time and relaxation time bring a variety of errands stressed out stressed out using your home life and then trying to perform a faster clamp on top of it I'm not trying to suppress you from doing a it merely requires to be realistic with yourself and realistic about how this food is going to affect your life and what changes you're going to make so that you can actually handle these big dietary changes advantage of fasting is are gastrointestinal tract a break giving your digestive tract a little vacation.
so we all just want to make sure that if we will do this we're not going to make these extreme sudden alterations we're going to he's in and he's out and I am going to discuss that a little bit more but the idea is that going on a fast can be very helpful can be very necessary for our bodies it again this is real you are diet plan so extreme changes in her diet or going to job little bit more preparation a bit more planning then something like just eating more normal water so expanding on the thought of avoiding these extreme improvements from eating one way to other ways concept I want to introduce you to is definitely easing in and out of your fast or cleanse easing in and out process gives your body chance to adjust to whatever changes you're producing.
so for instance when I have the master cleanse I just tried to get really healthful for the couple of weeks leading up to it and then I spent three days eating every raw veggies mostly soups easy to digest 3 times doing just vegetable juices and then 10 days on my expert and then 3 days on the juices 3 days around the raw food so you get this idea that you're kind of getting rid of your body in so that your overall body can adjust and kind of acclimated and you can read a lot more regarding easing into eating out We read about it on the internet and I really there's a book on the master cleanse that I read as well so again back to instructing ourselves on whatever strategy we're going to do remember that doing a cleanse or doing a fast is not Quick Fix.
thus if you're just going to do this kind of cleanser fast and then get back on eating junk then possess your priorities out of balance that would actually be a lot better for your body to make some good lasting you're going to have for the laundry go on this severe little while and then go back to eating the same food you're taking in before enter video I'll discuss different protein power products and meal replacement weight loss powders that are on the market what to look for for most important what to avoid in your protein powder and then one other video I'm going to take you into my phone and have absolutely you some healthy green smoothie and green drink recipes thank you so much for enjoying video I really hope that it was helpful to you and I hope that you will give it a thumbs up. If you observed it useful be sure to choose your commitment whatever it is you're going to do maybe your commitment is just a drink more water if that is it then.
so be it alright so you're going to make this little commitment for yourself write it down leave it in the comment section down below so that we can all kind of come to be going through this together keep in mind that weight loss and getting healthy doesn't come from some product that it comes from you and you getting the commitment to yourself as well as the confidence in yourself to know that you can do this kind of that's really comes in useful this is your confidence your commitment to you be sure to leave a comment and I look ahead to seeing you again the next time for more information about cleansing boxing check out my video detox and detox tips simple guidelines on Trish's good food eating out my video what you should eat congratulations you've thought we would improve your health improve your pleasure but maybe you're looking for some ideas have a look at my video 10 basic ways to improve your health exactly what the worst most poor habits out there that are shorting our house undermining our delight check out my interview with.