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There are 9 things I wish I knew when I started losing weight and burning fat. These are the top weight loss mistakes and muscle building mistakes that people make. Make sure you avoid them to save time. 🔥 FREE 6 Week Shred: http://bit.ly/2Bv8CL4 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Growing up I always had excess body fat, and in the process of getting rid of it I made a lot of mistakes and learned a lot of lessons. That's why I want to save you from having to go through the seemingly endless trial and error that I went through by giving you the top 9 things I wish I knew when I first started dieting and burning fat.  And the first thing is that there are many diet foods and supposedly healthy foods that are actually high in calories and can easily prevent fat loss. It's a common misconception that if a food is labeled as "diet" or "healthy," it must be good for fat loss. However, this couldn't be further from the truth. There are many deceptive foods out there. For example most people think that nuts are great for fat loss, but they're actually very calorically dense, mostly made up of carbohydrates and fats, and it'll take a lot of them to fill your stomach. Many people on a diet overeat them and they don't understand why they're not losing weight. Then there's yogurt which can be fine if you add your own fruit, but if you get yogurt with fruit at the bottom, directly from the store there's a ton of added sugar. Salads can help you burn a lot of fat, but when drenched in creamy dressings like ranch or Caesar, they can become high in calories and unhealthy fats. Veggie chips might seem like a healthier alternative to potato chips, but they're still fried and coated in oil, making them calorie-dense and not good for fat loss. Granola bars, also, can pack a lot of calories, especially when they contain chocolate chips, dried fruits, or honey. Another example is vegan. Just because something is labeled as vegan doesn't mean it's not packed full of excess calories, carbohydrates, and preservatives. In fact, some vegan-certified options are horrible for fat loss. So the lesson here is that reading nutrition labels, choosing whole foods over processed ones, and being aware of hidden sources of calories in so-called "diet" foods, are all crucial steps to burning fat. Don't assume something will help with fat loss just because its labeled, low fat, low carb, organic, diet, or natural.  The next concept that I wish I knew was that most supplements are not going to help with fat loss, and at best will act as a cherry on top of an already solid diet and workout program. Fat burners are one of the most profitable and oversold supplements, but they won't do much if you're not already maintaining a calorie deficit. Sure some good fat burners can very slightly speed up the process, but many people don't feel good taking fat burners because of the typical stimulant effects, and if that's the case for you they're not worth taking. Then there's creatine, which can give you some energy to lift heavier and train harder, but it's not going to help you burn all that much extra fat. Protein powder is great, if you struggle to take in enough protein throughout the day. If it helps you fufill your protein requirements it'll also help you retain muscle while you cut which can help you maintain a slightly more elevated metabolism. But protein doesn't have any direct fat loss benefits, and if you can get enough protein from your diet, it's unnecessary to drink protein shakes. In fact it'll only add extra calories. And then there are all kinds of carb and calorie blockers that are supposed to somehow minimize fat storage after eating a meal, but these don't actually work. The lesson here is to focus on your diet and workout program to see the fastest results.   Another thing that I wish I knew before spending countless hours meal prepping and stressing about eating protein every couple hours, is that you don't have to eat 5 to 6 small meals a day to burn fat. You can actually eat far fewer times, like once or twice. This concept is often referred to as intermittent fasting, and it's basically debunked the traditional idea of frequent meals being necessary to boost your metabolism. Your metabolism will not slow down if you skip some meals and you won't lose muscle if you don't take in protein every couple hours. People that are able to stick to a plan better by eating 5 times a day, should do that, but the same goes vice versa. one, two, and three meals a day can all work just fine as long as your totals balance out.  And that's actually something else that I wish I had known a long time ago. Burning fat is not about creating a deficit every day but rather about creating a deficit overtime. Here's what I mean. Pretend that for your body to be in a calorie deficit you have to eat an average of lets say 2000 calories a day just to keep it simple. You can eat an even 2,000 calories everyday, which..

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Das Abnehmen ist ein Thema, das viele Menschen beschäftigt. Doch oft wird man von unzähligen Diäten und Abnehm-Tipps regelrecht überschwemmt, die mehr Verwirrung stiften als tatsächlich zu helfen. In diesem Artikel wollen wir uns daher auf klare Fakten und realistische Tipps konzentrieren, um ohne den ganzen Unsinn abzunehmen.

Die Bedeutung einer ausgewogenen Ernährung

Eine ausgewogene Ernährung ist der Schlüssel zu einem erfolgreichen und langfristigen Gewichtsverlust. Es geht nicht darum, bestimmte Lebensmittel komplett zu verbieten, sondern vielmehr darum, auf eine gesunde Balance zu achten. Das bedeutet, dass man sich ausreichend mit Nährstoffen versorgt und gleichzeitig auf übermäßigen Konsum von Zucker und ungesunden Fetten verzichtet.

Es ist wichtig, sich bewusst zu machen, dass Nahrungsmittel nicht nur dazu da sind, den Hunger zu stillen, sondern auch dazu, unseren Körper mit den notwendigen Vitaminen und Mineralstoffen zu versorgen. Indem man auf eine vielfältige Ernährung setzt, kann man sicherstellen, dass man alle wichtigen Nährstoffe erhält und somit auch das Risiko von Mangelerscheinungen verringert.

Auch das Trinkverhalten spielt eine entscheidende Rolle beim Abnehmen. Oftmals werden Durst und Hunger verwechselt, was dazu führen kann, dass man unnötige Kalorien zu sich nimmt. Es ist daher ratsam, ausreichend Wasser zu trinken und auf zuckerhaltige Getränke zu verzichten. Wasser ist nicht nur kalorienfrei, sondern unterstützt auch den Stoffwechsel und hilft dem Körper, Giftstoffe auszuscheiden.

Die Bedeutung von Bewegung und Sport

Neben einer ausgewogenen Ernährung ist auch regelmäßige Bewegung und Sport entscheidend für einen erfolgreichen Gewichtsverlust. Sportliche Aktivitäten verbrennen nicht nur Kalorien, sondern stärken auch die Muskulatur und verbessern die Kondition. Darüber hinaus kann Sport auch dabei helfen, Stress abzubauen und das allgemeine Wohlbefinden zu steigern.

Es ist wichtig, eine Sportart zu finden, die einem Spaß macht und die man langfristig ausüben kann. Denn nur wenn man Freude an der Bewegung hat, wird man auch dauerhaft am Ball bleiben und seine Ziele erreichen. Zudem kann es hilfreich sein, sich einen Trainingspartner zu suchen, der einen motiviert und unterstützt.

Neben regelmäßigem Sport ist es auch wichtig, im Alltag aktiv zu bleiben. Das bedeutet, sich möglichst viel zu bewegen und auf kleine Veränderungen zu achten, die einen großen Unterschied machen können. Zum Beispiel kann man statt des Fahrstuhls die Treppe nehmen oder kurze Strecken zu Fuß gehen anstatt das Auto zu benutzen.

Die Bedeutung von ausreichendem Schlaf

Das Thema Schlaf wird oft unterschätzt, wenn es um das Abnehmen geht. Doch ausreichender und qualitativer Schlaf ist von entscheidender Bedeutung für den Stoffwechsel und das allgemeine Wohlbefinden. Während des Schlafs regeneriert sich der Körper, Hormone werden ausgeschüttet und der Energieverbrauch wird reguliert.Lose Weight In 21 Days New Diet From Reader S Digest

Studien haben gezeigt, dass Schlafmangel zu einem gesteigerten Hungergefühl und zu einem erhöhten Verlangen nach ungesunden Lebensmitteln führen kann. Zudem beeinflusst fehlender Schlaf auch den Blutzuckerspiegel und das Hormonsystem, was sich negativ auf den Gewichtsverlust auswirken kann. Es ist daher wichtig, auf ausreichend Schlaf zu achten und sich eine regelmäßige Schlafenszeit einzupendeln.

Um die Schlafqualität zu verbessern, kann es hilfreich sein, vor dem Schlafengehen auf koffeinhaltige Getränke und elektronische Geräte zu verzichten. Auch ein abendlicher Spaziergang an der frischen Luft oder entspannende Yoga-Übungen können dazu beitragen, besser einzuschlafen und erholt aufzuwachen.

Die Bedeutung von mentaler Gesundheit

Neben Ernährung, Bewegung und Schlaf spielt auch die mentale Gesundheit eine wichtige Rolle beim Abnehmen. Oftmals werden emotionales Essen, Stress und negative Gedanken als Hindernisse für einen erfolgreichen Gewichtsverlust angesehen. Es ist daher wichtig, auch auf die psychische Verfassung zu achten und gegebenenfalls Unterstützung in Anspruch zu nehmen.

Methoden wie Achtsamkeit, Meditation oder Entspannungstechniken können dabei helfen, Stress abzubauen und das emotionale Gleichgewicht wiederherzustellen. Auch der Austausch mit anderen Betroffenen oder der Besuch bei einem Therapeuten können dabei unterstützen, die eigenen Verhaltensmuster zu erkennen und positive Veränderungen herbeizuführen.

Es ist wichtig, sich selbst zu akzeptieren und sich nicht ständig mit anderen zu vergleichen. Jeder Mensch ist einzigartig und hat seine individuellen Bedürfnisse und Ziele. Indem man sich selbst annimmt und auf sich selbst achtet, kann man auch langfristig erfolgreich abnehmen und sein Wohlbefinden steigern.

Die Bedeutung von langfristigen Zielen

Beim Abnehmen geht es nicht darum, schnell und radikal Gewicht zu verlieren, sondern vielmehr darum, langfristige Ziele zu setzen und gesunde Gewohnheiten zu etablieren. Der Jo-Jo-Effekt, bei dem man nach einer Diät wieder zunimmt, kann vermieden werden, indem man sich realistische Ziele setzt und diese Schritt für Schritt umsetzt.

Es ist wichtig, nicht zu verbissen an das Abnehmen heranzugehen, sondern vielmehr zu verstehen, dass es ein Prozess ist, der Zeit und Geduld erfordert. Kleine Erfolge sollten gefeiert und Rückschläge als Lernchance gesehen werden. Es geht darum, eine gesunde und nachhaltige Lebensweise zu finden, die zu einem passt und einem langfristig dabei hilft, das Wunschgewicht zu erreichen und zu halten.

Indem man sich auf die oben genannten Punkte konzentriert – eine ausgewogene Ernährung, regelmäßige Bewegung, ausreichend Schlaf, mentale Gesundheit und langfristige Ziele – kann man ohne den ganzen Unsinn abnehmen und sein Leben in eine positive Richtung lenken. Es ist nie zu spät, anzufangen und Veränderungen vorzunehmen, die langfristig zu einem gesünderen und glücklicheren Lebensstil führen.

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Lose Fat and Boost Brain Power with Fish Oil: Learn more about How Busy People Get in Shape at https://www.ThomasDeLauer.com Get Antler Farms Omega-3 Fish Oil Here:https://www.antlerfarms.com/wild-caught-new-zealand-fish-oil.htm Have you ever taken ibuprofen to reduce inflammation from an achy joint? I’m going to explain to you how you’re probably eating foods that increase the same components that ibuprofen tries to get rid of in the first place. But more importantly, how fixing that is going to make you leaner (and smarter), which leads to more confidence in the office, in the gym, and at home. Then there is the other side of the coin. Those that don’t feel supplements are necessary and that all nutrients should come from the diet. In theory, this would be amazing. If all of our food was so pure and nutrient-rich that we could enjoy the yumminess while still obtaining everything we need for optimum brainpower and performance. Combatting this with one supplement is tough, but you can definitely get a head start with fish oil (get my cheat sheet for supplements here) http://www.OptimizeCEO.com/restaurantguide1 What You May be Shocked to Know Our brains and our bodies run on a balance of omega 3s (fish oils) and omega 6s (canola oils, etc). They each have their jobs, but in short, we require more from omega 3s then we do from omega 6s. Our bodies thrive on a 1:2 ratio of omega 6 to omega 3 fatty acids, but in reality, most of us consume about a 17:1 ratio of omega 6 to omega 3. You can see immediately how this throws off the balance within our bodies. The truth is, we probably don’t even know what it feels like to be truly optimized with a positive omega 3 balance. And if we DID find that positive balance, we would be ridiculously more productive and LEANER. Imagine being able to recover from a workout that normally makes you drained and sore. Think about if your body could process sugar without wreaking havoc on your organs and causing inflammation that makes you fatigued. But most of all, think about what it would mean to be leaner and SMARTER at the same time (link out to other fish oil article on brain here). Fish-Oil Will Make you Leaner When it comes time to be the best in business, how you look plays a part. An unmotivated professional with a dead-fish handshake is more than likely not going to close the deal. So what good is your brain power if you can’t back it up with the confidence that is reflective of a pinnacle of health. Reduced Cortisol Means Better Business and a Better Mid-Section Supplementation with fish oil will decrease your cortisol levels, plain and simple. This alone is going to drastically change how your body stores its energy (1). You see, when we are stressed out and cortisol levels are higher, our bodies tend to store fat in preparation for survival. This alone can be a tremendous cause of poor body composition, especially in highly stressed individuals that spend a lot of time behind a desk (i.e. businesspeople). Fight your Genetics Fish oil also is shown to suppress the lipogenic genes that are responsible for fat gain. This could literally mean that if you have a genetic predisposition to gaining some extra fat around the middle, fish oil could begin stopping that in it’s tracks. (1) Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition. 2010;7:31. doi:10.1186/1550-2783-7-31. (2) http://www.ncbi.nlm.nih.gov/pubmed/21924882 Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1

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