On a female online fat loss seminar I had a question about this.
If the scale is unreliable in many ways due to female water retention how should we measure progress?
Scale -very important but only if you measure in the morning and if you don’t have disorder using it. Some people are not in a right head space to use the scale. But if you are not bothered seeing changes up and down make sure you measure in the morning and accept that due to your hormones some times you will see the scale going up. No biggie, stick to your plan and changes will come.
Tape measure- when the scale doesn’t show changes sometimes you will see measurements going down, which means you are building muscle and losing fat. You are changing your body composition! Yay!
Body fat callipers – if the person who is checking it is trained and have experience using it then this can be another great tool to determine that you are losing body fat and changing your body composition even if the scale may not be changing.
Clothes – don’t completely rely on the dress sizes as it changes from shop to shop, but find a dress that you really loved before and you would like to fit in it again. Keep trying it on to check your progress.
Pictures- your mirror can lie. The way you see yourself everyday can change depending on how you feel on that day. Take pictures and compare them. Even better if you show it to someone else as you are your own worst critic.
Compliments- family, co-workers will notice eventually that you changed, perhaps you have more energy, you look more happy and confident. Listen to them and don’t be shy to say thanks to them!
Follow the plan regardless what the number show you on the scale. If you feel like the number is determining your day and how you feel and behave stop measuring until you are in a better head space. Lift weights, make better food choices, smile a get lots of sleep!
Give your weight loss a boost with a good quality Fat Burner.
Also start with a detox. It will take your weight loss efforts to a new level.
Make sure to drink enough water. At least 8 glasses per day
Most people don’t know this but normal fizzy drinks now have less sugar in them because of the sugar tax. These drinks now have sugar and sweeteners in them so the total kilojoules and sugars are less. The sweeteners have been added to reduce the total sugar content of the drink. They don’t taste as bad as a zero fizzy drink as there is still a fair amount of sugar. This tin of granadilla twist contains 396kj. It used to be over 600kj for 330ml. Still not a healthy choice but worth sharing😉
1 Pound (LBS) = 0.45 Kg
1️⃣My friends, the process of losing weight is the same, regardless of if you want to lose 20 lbs (13kgs) or 50 lbs (23kgs) ! The difference is in the time spent in a calorie deficit.
To lose 20 lbs, you’re going to need to eat on a deficit for around 6 months, while losing 50 lbs might take a year!
2️⃣ The keto diet is one example of a diet that perpetuates the belief that if you cut out a food group, you’ll have a better chance at losing fat. ⠀
In the example of keto, it’s cutting out carbohydrates. ⠀
There’s one huge reason cutting out specific food groups doesn’t work for fat loss. ⠀
Fat loss occurs when you eat on a calorie deficit. That means you eat fewer calories than your body needs:
If you eat more calories than your body needs, then you’re on “calorie surplus” and you get fat.
If you’re on a calorie deficit, then you lose fat! ⠀
No calorie deficit = no fat loss. ⠀
So if you cut out carbohydrates, but eat a lot more fat (and that gets you on a “calorie surplus”) then you won’t lose fat, you’ll gain fat. ⠀
In fact, fats (9 calories/gram) are much more calorie dense than carbohydrates (4 calories/gram) so it actually makes sense that if you swap carbohydrates for fats you will gain weight. ⠀
However, there is one instance where cutting out a food group, like carbs, can lead to fat loss… ⠀
If cutting out the carbohydrates puts you in a calorie deficit! ⠀
The keto diet doesn’t change the laws of physics, and neither does any other diet. ⠀
You still need to eat less calories than you burn if you want to lose fat. ⠀ ⠀
Now, we know we often say “eat less calories” in a simple way, but that doesn’t mean we are saying it’s an easy process to “just eat less” – it’s not always easy. ⠀
But when you have the right tools and you know what works, losing fat is straightforward.
Did you know that more than 80% of us have cellulite? The fact is, most of us have cellulite. However, it’s also a fact that most of us are unhappy with it, and wish we could figure out how to get rid of it without overhauling our lives or spending an absolute fortune.
Follow these 11 simple steps and you’ll see a reduction in that orange peel skin in no time:
Body Brushing: The action is thought to improve blood circulation and lymphatic drainage, so trying this for a few weeks will not only banish dry skin, but you’ll notice a real impact on those dimples too.
Cardio Exercises: When it comes to the best exercises for getting rid of cellulite, cardio is key. That’s because the harder you work and the higher you get your heart rate, the more fat you’ll burn.
Drink loads of water: The cellulite under your skin stores toxins – which can accumulate if you have an unhealthy lifestyle, regardless of your shape or size. Water keeps the skin hydrated and flushes out toxins, and is key if you want to keep your skin looking fresh and youthful, too!
Eat foods that provide lecithin: A diet high in antioxidants – vitamins A, C and E, plus selenium, manganese, zinc and copper – can help to prevent the cell damage that leads to the dreaded dimples.
Protein: Protein stimulates and strengthens the production of collagen and elastin which keeps cellulite at bay. It also helps to firm up muscles that can keep fat stores in place, and reduces the dimpled effect of cellulite. Add more lean meats, turkey, nuts and pulses to your diet to get the best chance of improvement.
Cellulite cream: There are many affordable ones to choose from, but it’s also worth noting that creams will only really help the appearance slightly as part of a diet and exercise regime – they can help superficially in the looks department, but they’re not miracle workers, and even the most expensive creams can’t melt the fat away.
Take the stairs: One trick to getting rid of pesky lumps and bumps is working all your lower body muscles from every angle, which lessens the underlying fat stores and replaces lost muscle tissue to give the area a toned appearance, and climbing stairs is a great way to do this.
Oily Fish: Omega-3 fatty acids, which you can find in oily fish such as salmon, tuna, mackerel and sardines (as well as vegetable oils, seeds and nuts) are known to lower cholesterol. This has a knock on effect, because by lowering your cholesterol you’ll be boosting your circulation, which has an anti-inflammatory effect.
Avoid full fat dairy and fast foods: Full fat dairy products like cream, butter and cheese are high in saturated fats and are harder for your body to break down. They’re fine as a once in a while treat, but avoid consuming them too regularly if you can. Eating fatty takeaways and processed foods can also cause cellulite because they lead to fat deposits in our bodies.
Fruit and Veg: Cellulite is caused by a build up of toxins, so fruit and veg high in antioxidants are the best way to beat lumpy skin from the inside out!
Some fruit and veg is better than others, brightly coloured ones being the best. Try celery, oranges, grapefruit, peaches and plums, they’re low in natural sugar and high in fibre. Foods high in vitamin C are also great cellulite-busters because they boost levels of collagen in the skin, promoting elasticity and keeping things firm and taut.