Another thing that messes with circadian rhythms? The blue light of digital devices. “We have seen increasing scientific evidence that the more you use devices, the higher your risk of obesity,” says Gillespie. The reason is twofold: One, the more time you spend in front of a screen, the less time you’re running around and playing. But also, experts believe, the blue light these devices emit can disrupt your internal clock. One study found that using a blue light-emitting device before bed delayed the release of melatonin, a hormone responsible for sleep, and the effect carried over to the following night as well.

5. Reduce your stress levels: Working out and eating right can help keep cortisol from running rampant in your body, but if you spend your 9-to-5 stressed to the max, levels of this hormone are going to shoot through the roof regardless. Study after study shows one of the healthiest things you can do for your waistline (as well as your happiness and life span) is to minimize the amount of stress you encounter every day. Incorporate zen activities like yoga, meditation, and breathing exercises into your day to help teach you to control spikes of stress when they come up.


Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.

As for carb choices, the aforementioned bagel should be 100% whole wheat, not white. At all times during the day, in fact, choose whole-grain foods over refined ones, the only exception being immediately after a workout, when fast-digesting carbs reign supreme for boosting insulin and replenishing muscle glycogen stores (see Law 8). Keep carbs to less than 2g per pound of bodyweight per day.


Try interval training. This type of exercise routine can help you break up your workout without actually stopping your workout session. Interval training involves you going at an easy pace for a duration of time, and then going all out. You can also adjust the duration and pauses between the cycling back and forth. This can burn more calories and potentially increase your metabolism.[16]
This results in lifting less weight for less reps while your in the gym. If you are not able to train as heavy due to energy needs this will surely lead to even greater muscle tissue loss. So if carbs are not available it will have a double whammy effect on muscle loss. Muscle tissue will be sacrificed to meet energy demands as well as muscle losses due to decreased training demands. You work hard for your muscle so don’t let it all go to waste.
I accepted the fact that I wasn't going anywhere with my over excessive workouts and lack of nutrition, and the stubborn fat deposits forming on my tummy and hips that weren't going anywhere no matter what I did. I was finally coming to the conclusion that at 53, going through menopause that I could no longer count on the genetics given to me would sustain my body anymore. It was time to get serious and figure out what in the world to do about it. That's when a forever friend Lisa Cole changed my life by introducing me to the fasterwaytofatloss program. Her results were incredible! She was fit, happy and in control of a sustainable fitness/ nutrition program and I wanted in. It was just what I was looking for. I signed up and her sister Jennifer Morgan was also just starting the program. Jen and I have been forever friends since 1st grade! ❤️ Her results were also Amazing and all she kept saying was "I am Soooo happy!"
its so beautiful how you have explained everything in so much detail,out of all the sites yours is my favorite its because every step every word is described and explained so genuinely as you know overweight is one of the biggest issue these days and people get many unknown illness because of this . the main reason is fast food and lack of exercise , and most importantly lack of guidance but i think that will not be an issue as long as sites like you ” ALIVE BY NATURE” are present people can get the best advice .

No more making excuses as to why you can’t lose weight. No app/tablet/personal chef? No problem. This study highlights the K.I.S.S. method at its best. The study authors state that “there were no gadgets or record-keeping, and the intervention was simple to understand and implement.” In other words, by simply not eating after a certain time, the participants took in fewer calories and lost weight. Remarkable.
Creatine phosphate is stored within muscle tissue and is a source of stored energy used during short bouts of high-intensity exercise. The creatine phosphate stored in your muscle tissue assists your body’s main energy source used during the first few seconds of performing any type of exercise, called adenosine triphosphate, or ATP. Your body uses ATP for energy during the first five seconds of any exercise, such as lifting a weight, and stored creatine phosphate is then oxidized to produce an additional five to eight seconds of energy. This entire process lasts for about 15 seconds. Creatine supplements help increase the amount of creatine phosphate stored in your muscle tissue allowing you to lift more weight for more reps.

Guess what? I stuck with the program and saw amazing results after round one. I lost seven pounds and almost 13 inches. I did the at home version of workouts during round one and my husband would occasionally join me. The FWTFL is a lifestyle and not a diet. How many other programs out there can you lose weight over the holidays? I worked out less, ate more and lost weight and inches. Win!
These fatty acids rocketed to fame for their ability to decrease the harmful inflammation that is associated with many chronic diseases—including obesity. Crandall is quick to point out that researchers have yet to find a cause-and-effect link—so don’t expect to pop a fish oil supplement, for example, and drop 10 pounds. But, she says, getting omega-3s from whole foods such as nuts, seeds, and fatty fish like salmon is a good way to hedge your bets. And bonus: If you’re suffering from other kinds of inflammation, that can lessen your willingness to be active, omega-3s might help there, too. Find out the fat-burning foods you should add to your diet.

Protein is an absolute must have after training since it is the only thing that can immediately shift your body from a catabolic state to an anabolic state. The period right after training is commonly referred to as the anabolic window because the body is ultra sensitive to nutrients for 2 hours after training. This is prime time for muscle growth.
This has truly become a lifestyle for both myself and my husband. He started out with me in January just doing the intermittent fasting. He lost almost 20 pounds focusing on just IF and some nutrition. After some not so subtle nudging, he agreed to join me in round 2. It has been absolutely incredible for our marriage and for our health. We were able to spend so much time together doing something I enjoyed (and he does too secretly). 

All I can say is WOW! I knew when I started this program I was ready to change. This program has changed the way I live, how I think about nutrition and how I feel about myself. Almost immediately I had a noticeable uptick in energy. I was resting better and living life to the fullest even just in my day to day tasks. In the 6 weeks, I lost 19 pounds and at least 10.5 inches.


Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women — many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland and author of Fight Fat After Forty. Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to drop unwanted pounds).
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat. Whole grains also provide a richer assortment of plant nutrients. This doesn't just apply to crackers. You can get the same benefits by switching to whole-grain breads, cereals, and pastas.
On high carb days protein intake should be lowered to 0.95 gram per pound of body weight. To calculate this you must multiply your body weight by 0.95. This means if you weigh 180 lbs. then on your high carb days you should eat 180 grams of protein. Don’t worry about losing any muscle mass as a result of lowering protein. The higher insulin levels from the extra carbs will be more than enough to preserve muscle.
6 weeks ago we did our first juice cleanse and Lee was "embarrassed" to take his juice to a meeting, now he's actually talking to his guy friends and sharing what we aim for with nutrition and workouts, (this is more often at the pool or when we meet up for dinner) I'm so happy he is telling people and not writing it off as another one of my crazy ideas. He also gets excited that his clothes fit better and has repeatedly said how much he enjoys the "structure" of the circuits - something he didn't have before. I can attest to his better sleeping (asleep as I submit this), and if you don't tell, his bicep flexing he loves to do now (LOL). Overall he ended the first round down 9lbs and 5.5 inches collectively. Mindful eating when I'm not around and accountability on his part have been a huge win.

MISS cardio shoud be performed at a moderate pace for a moderate duration. The type of cardio performed doesn’t matter. The only thing that matters is that you pick one moderate intensity and keep that pace throughout the entire cardio session. If you are unable to keep that pace throughout the entire session then the pace was too intense and needs to be lowered the next time. 65%-70% of max intensity is best for creating the optimal calorie burn without reaching the point where the work has become too intense and begins to be more anaerobic than aerobic.
Some studies have shown that a protein shake consumed immediately after training can produce up to 25 times higher levels of protein synthesis when compared to a protein shake that is consumed 3 hours post workout. This shows how important it is to get this shake in right away. Since timing is so important in the post workout state it is important to choose a protein that is quickly digested.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
Try interval training. This type of exercise routine can help you break up your workout without actually stopping your workout session. Interval training involves you going at an easy pace for a duration of time, and then going all out. You can also adjust the duration and pauses between the cycling back and forth. This can burn more calories and potentially increase your metabolism.[16]
2. Eat smaller meals more frequently: “Insulin is probably the single most important factor that contributes to fat storage,” Seedman explains. This hormone is activated when you eat and responsible for shuttling nutrients into cells, either fat or muscle. A quick biology lesson: Every time you eat a meal, your blood glucose spikes, and when this goes up, so do your insulin levels. More calories at once means a larger spike in both. When these levels are sky high, it signals to your body to put nutrients into fat cells instead of muscle, causing an accumulation of fat, Seedman explains. The same thing happens when your insulin stays elevated for a prolonged period of time, which is why it’s important to let yourself become hungry before eating again, he adds. Aim for five to six meals throughout the day.
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