Easily Reduce Your Fat Percentage

If you want a tighter body, the excess fat on your body is an eyesore. You want to reduce that fat percentage.

Health is not a condition of matter, but of Mind.
Mary Baker Eddy

For many people, this is the reason to eat less and drastically reduce the number of calories. This is, in theory, a good way to lose fat. But whether this also helps you in the long term?

In this article, we share a few simple ways to reduce your fat percentage and ensure that it stays away.

How can you lower your fat percentage?

Are you looking for a good way to get rid of your excess pounds? The fat on your stomach is a part of your body that you are not proud of. That’s why you want to say goodbye to it. To get rid of this excess fat it is necessary that you do a number of things differently. Make it a habit to eat healthier and let this be part of your daily life. This will help you lose your fat.

Be patient

It is important to take the time to lose your fat percentage. Everyone can lose their fat percentage but at a different pace. Avoid violent crash diets where you consume far too few calories and completely starve yourself. Lowering your fat percentage requires a healthy diet and needs some time.

Don’t stand on the scales every day, but enjoy the small changes in your body. Step by step changes a number of things in the way you eat. This makes it easy to keep going in the long term. Then you will succeed in reducing your fat percentage.

Alternate carbohydrates
Alternating your carbohydrates is not suitable for everyone, but this can help you to lower your fat percentage. On some days you eat a lot of carbohydrates and on other days you eat little carbohydrates, because of this the body automatically uses a calorie deficit.

If you start intensive training you eat a lot of carbohydrates. And if you do not train, you do not need these calories. Then you also eat less of it.

Because you only get a lot of calories on your training days, they have immediately burned again. This way of eating ensures that you can continue to exercise intensively despite eating low in calories.

Egg whites

One of the most important substances for building your muscles is proteins. Proteins are also important in lowering your fat percentage. Proteins are important building materials for your muscles. When losing weight, proteins ensure that your muscles are maintained.

It is good to know that muscle tissue uses more energy than fat tissue. By eating enough protein you always have enough energy.

Another big advantage of protein-rich recipes is that you get a feeling of satiety. Adding this to your eating pattern will prevent you from feeling hungry. This means you eat less and that makes it easy to lose your fat percentage.

Fewer calories

Most people choose to exercise a lot and eat healthier if they want to lose a lot of weight. However, you only lose fat if you also reduce the number of calories. It is necessary that you always get fewer calories than your body needs. To find out exactly how many calories you need to eat, you need to know what your body’s calorie requirements are.

A well-known formula that you can use for this is the Harris and Benedict formula. The big advantage of a small reduction in calories is that you maintain muscle mass in this way during weight loss. In addition, you also avoid the annoying feeling of hunger. This makes it a lot easier to maintain mentally.

Strength training and cardio

In addition to lowering your fat percentage, your second goal is to maintain your muscles and therefore your energy consumption. You do this by eating fewer calories daily in combination with training.

To burn more calories, it is advisable to use cardio as well as strength training. With interval cardio, you make use of a short intensive workout of up to fifteen minutes, with this workout you can burn extra calories. Then you don’t have to use a treadmill or cross trainer for hours.

Eating vegetables

One of the easiest things to lose your fat percentage is to eat more vegetables. The big advantage of vegetables is that it gives you a feeling of satiety, is full of good nutrients and low in calories.

Different vegetables and fruits provide a good source of fiber, this suppresses your hunger feeling.

In addition, it is a lot more pleasant to chew on some fruits instead of walking around feeling hungry.

The right nutrients

If you want to lower your fat percentage, make sure you get fewer calories every day.

To maintain this way of eating and to make it as fun as possible for yourself it is necessary that you get healthy food. These are the foods that provide you with sufficient vitamins and minerals. Think of vegetables and fruit. Avoid nutrients with a lot of refined sugar such as cakes and sweets.

Drinks

When lowering your fat percentage, it is good to avoid calories from drinks. If you are only allowed to consume a limited number of calories per day, prevent them from being hidden in your drink. In addition, these drinks do not give you any feeling of satiety.

Drink a low-calorie drink such as tea, water or coffee. Do not put sugar or milk in your coffee or tea.

Dink more water

One of the easiest ways to take good care of your body is to drink enough water. We all know that this is good for our bodies, but we drink far too little of it. That is not good for our bodies.

Water is good for various functions in our body and can also help you to reduce your fat percentage. Most people no longer recognize a feeling of thirst but experience this as a feeling of hunger. That is why it is important to drink enough during the day.

Various studies have shown that if you eat less you drink a glass of water before a meal. Make sure you get 1.5 to 2 liters of water every day. For athletes this number can increase, the fluid that you lose due to sweating must be replenished.

Harris and Benedict formula:

For women:

447.593 + (9.247 x weight in kilograms) + (3.098 x height in centimeters) – (4.330 x age) = energy consumption in resting phase

For men:

88.362 + (13.397 x weight in kilograms) + (4.799 x height in centimeters) – (5.677 x age) = energy consumption in resting phase

Intermittent fasting

Another way of eating is intermittent fasting. With this way of eating you do not eat for a day or part of a day. This can also help you reduce your fat percentage. You then choose not to eat breakfast but only to eat at lunchtime. With this, you prolong the night’s rest so that your body has more time to process your food.

This way of eating has the advantage of eating a large nutritious meal at part of the day when you eat and easily stay under the calorie requirement that your body needs. If you already eat 600 calories with your breakfast, it is a lot harder to stay below your daily calorie requirements. For many people, this way of eating is, therefore, a pleasant way of dieting.

How to Successfully Manage Your Diet for a Good Bulk

When it comes to dieting, you can find a lot of articles all over the internet explaining how to lose weight and get leaner in a very little amount of time. However, if you feel too skinny and you decided to hit the gym to gain some muscle and build some mass, you might have a harder time to find valuable information. As many hard gainers can witness, a good bulk is not something easy to accomplish. That is why I am here today to give you some advices that will get you on the right path toward your physique objectives.

Managing your bodyweight starts from a very simple statement. Your body needs a certain number of calories to maintain its mass. If you go under that amount, you will lose weight and if you go over, you will gain some. It is as simple as that. You have two ways to calculate your maintenance, the first one is to follow the same diet for one to two weeks and tracking all your calories every time you get something to eat. If your weight has not changed at the end of this period, you get an approximation of your maintenance. All you must do is to up the number of calories from 10-15% to start to gain weight.

If that seems too complicated, you can just find a way to calculate that maintenance depending on your age, weight, height and activity. The formulas are available on the internet and a lot of apps can now do it directly for you.

Now that you know your maintenance, you can easily create a surplus and start to build some mass! However, it is not enough if you want to keep your bulk clean.

Indeed, you can get some weight by eating ridiculous amounts of cookies and pizzas everyday, but I don’t think that you started bulking to get fat and unhealthy. For a good bulk, you need to keep your diet clean and get the right amount of every macronutrients.

As many people know, proteins are essential to build muscle, so they might think that increasing their intake as much as possible is a good idea to bulk up. It is not! Proteins, unlike fats or carbs, cannot be stored by your body. Thus, your body will use the amount it needs and naturally evacuate the rest. That is why feeding yourself with protein powders and chicken breasts ten times a day will not be efficient for you. It is generally advised to get around 1g of protein per pound of bodyweight to get optimal results.

Fats should also be a very important part of your diet and people should not be afraid of it whether it is for bulking or for cutting. Although, some are to avoid like trans fats, there are a lot of healthy fats such as Omega 3, 6 and 9 that you can find in nuts, olive oil and fatty fishes for example, that are essential for your body. It is usually recommended to get around 20% of your all calorie intake from fats. However, as a gram of fat offers way more calories than proteins and carbs (9kcal instead of 4Kcal for the two others), you can up a bit that amount to boost your calories intake and take your

Last but not least, carbohydrates are not to forget as they are the first source of energy for your body! Carbs are divided into two categories, simple and complex. The simple carbs (sugar, fruits, candies… ) will give you instant energy but will not last for long. We generally advise to take them during or just after your training to keep the energy going or to rise insulin levels and start building muscle after the effort. The complex carbs (rice, pastas, bread, potatoes… ) are longer to assimilate and therefore, will give a sustained amount of energy on a longer period. Once you have calculated your needs for proteins and fats, all other calories needed to get to the desired amount should be coming from carbs.

Now, you have all the basics to start a good bulk! With a diet in calorie surplus filled up with the right nutrients, there is no reason for you not to reach your goal. You just have to be patient, consistent and hardworking while training.

Why Do We Crave Sugary Food?

Avoiding cravings might not be the answer this time.

“The groundwork of all happiness is health.”
— Leigh Hunt

For many of us the sight of a freshly glazed doughnut can feel like falling in love and coming home to a pack of unopened cookies can feel like the adult version of Christmas morning. There’s something about sugar that hooks us and keeps reeling us in again and again. Whether we like it or not sugar has a major hold on us.

If you’re reading this it’s highly likely you understand, and have first-hand experience, of this allure. Sugar isn’t just confectionary, it’s compulsion; there is no such thing as stopping after “just one.” I mean, if one is good, more is better. At least that’s what it feels like with the sweet stuff.

We are given many reasons for our sugar cravings: pleasure-seeking brain circuits, intestinal parasites, mineral deficiencies, malnutrition, habitual behavior, unbalanced diets, too much salt, buried emotional issues, lack of sleep, stress…. and my favorite, lack of discipline. We are not at a loss for reasons for our addiction to sugar, yet knowing isn’t enough to change us or our behavior. If knowing was enough we would all be winning gold medals and gold stars in every area of our life. If anything, knowing just makes it feel worse… we know better so why aren’t we doing better? Knowing becomes just another reason for us to feel bad about ourselves.

The next step to knowing is to try and do something about it. We take matters into our own hands and attempt to turn our sugar-loving switch from on to off. This is not a painless process, and just when we feel we’re making ground something happens to throw us off and we’re on a mission to hunt down any sugar we can find and back at the start.

When we decide to target our sugar dependency, we attack the sugar itself, we clear the pantry, empty the house of all products and declare sugar the enemy. And this is fine… except it doesn’t work. When we create an action plan like this, we’re a few steps too far ahead and facing the wrong direction. We don’t address what’s really happening.

The key: target the true problem, not the side-effect of the problem. And sugar cravings are the side-effect, they’re the symptom of the real problem, and treating symptoms never makes the problem resolve. The only way to create true, long- standing change is to address the root cause…. otherwise you’re just wasting your time and prepping yourself for another future sugar-binge.

What is the root cause? Leptin resistance. One way to target leptin resistance is with a product called leptitox, a blend of 22 all natural ingredients which work with your body to reverse leptin resistance and it’s effects. When leptin resistance occurs in our body we have a malfunctioning system. This malfunction will produce troublesome symptoms. Not only does leptin resistance increase hunger but it creates cravings! That’s a recipe for disaster! Not only will you be hungry but you’ll be hankering after the worst foods imaginable…

We may have blamed everything else under the sun for our inability to stop reaching for the next cookie… everything but leptin resistance. If you want to see real movement and change you’ll need to target leptin resistance and do something to “fix” it.

Leptitox is just the way to address the growing problem of leptin resistance, since it has been created to target and address it. Leptitox is a blend of 22 carefully selected herbs, amino acids and vitamins with the ability to help your body address the real cause of leptin resistance. It will change everything you thought you knew about weight loss.

Where it all started

For starters, I want you to know that I’ve been there. It doesn’t matter what stage you are at, I can assure you that I’ve been through all stages.

After having to get through childhood while being overweight, something changed, and for the better it did. I was 16 and wanted a job. I know that not every teenager wants to work but I felt anxious to begin my life as an adult.

The problem was that I was overweight and nothing seemed to keep of the fat. At some point I was beginning to think that starving myself would be a viable option. Thank God that didn’t happen

I have been fighting this fight for the last 7 years and I like to believe I have been winning.

The reason I am here?

I believe that you can be happy and healthy at the same time, in fact those two aspects in life are actually intertwined, as we will come to find out.
Everybody deserves a chance at being healthy and I want to be a part of helping you get there.