Weight loss surgery improves breathing issues in obese patients EurekAlert
* This article was originally published here
Tuesday, January 28, 2020
Two Fat Loss Secrets That Are NOT Diet and Exercise
We all know that diet and exercise are vital aspects of losing fat, but they aren’t the only ones—and they may not even be the most important! We’re sharing two fat loss secrets (that are NOT diet and exercise!) that can help you get—and maintain—the results you want.
While nutrition and fitness are obvious players in the healthy lifestyle game, they may not really matter much without two other vital components. The problem is, these two components are often overlooked by many people just starting out with a healthy-living transition.
It’s why so many people set resolutions they don’t stick to.
It’s why the yo-yo diet rollercoaster exists.
It’s why you’ve likely tried to lose the weight on your own, to no avail.
We’re BIG believers in whole-food nutrition, intermittent fasting, carb cycling, and balanced macros. Make no mistake, we believe these strategies will do for you what no other diet or program can. BUT—you still need these two things to get results that last.
The Two Secrets to Fat Loss are…
Community and Accountability
At the end of the day, if you don’t have a community alongside you and the accountability you need to create new habits, even a comprehensive program like the FASTer Way to Fat Loss may not work.
Sustainable fat loss takes more than just a good strategy. You have to learn to change your behaviors, and you have to be willing to create new habits. That takes time, effort, and perseverance.
Left to do that on their own, most people are likely to:
Quit when things get too hard or life is too busy
Slow down when something is confusing
Go back to old habits after “messing up”
However, with the right community and consistent accountability in place, most people are significantly more likely to not only see results but to maintain results over time.
Accountability
There’s something inside all of us that just responds to being held accountable. Whether it’s daily check-ins with a Facebook group, text messages from a friend, or working with a coach once a week, the likelihood of following through when you know someone is checking on you is significantly higher than when you have no accountability. In fact, a Stanford study found that just one check-in call every two weeks increased the amount of exercise in participants by 78%.
Having someone, preferably a neutral someone, hold you accountable, could be THE game-changer for your fat loss journey.
Community
Life is not meant to be lived alone. We are far more likely to keep going when we have a community of support behind us. Sometimes knowing that you are not alone (and that others are feeling the same way you are feeling) is critical to pushing through hard seasons.
When you have a community of like-minded individuals, you are far more likely to stick with your goals, because you want to be an active member of that community. Additionally, other members of the community are there when you need an objective perspective or when you are feeling unsure about how to proceed.
These Secrets are Pivotal
Without accountability and community, life has a way of pushing us off track before we’re set in our new habits.
That’s why we at the FASTer Way to Fat Loss are committed to helping you feel 100% plugged into a community of others ready to shed fat, feel incredible, and live their healthiest lives.
We know that in order to get well, prevent disease, and fulfill your purpose with energy, you are going to need daily check-ins to help you stay consistent and knowledgeable coaches to answer your real-time questions.
We want you to succeed and we’re here to guide you every step of the way! That’s why we built community and accountability into our program.
Because it works.
Ready to dive in and see for yourself what makes us the fastest-growing health and fitness company on the market today? Join us for the next round of the FASTer Way!
Want to learn more about our science-backed strategies? Check out these articles:
* This article was originally published here
Monday, January 27, 2020
Why Community Matters
More and more, we’re recognizing that communities are powerful places that help people feel a sense of belonging, provide support, and even help us reach our goals more successfully. If you’ve wondered why community matters, the research is in—it’s better for everyone!
Jim Rohn famously said, “You are the average of the five people you spend the most time with.”
What does that have to do with your wellness goals? Well, as it turns out, quite a lot.
Community isn’t often a major consideration of people looking to achieve certain goals, whether it be health, business, educational, or financial aspirations. That would be a mistake though, as we see more and more evidence that a strong community is a contributing factor to our success.
As humans, we need to belong to something bigger than ourselves. This belonging gives us connection, helps us form relationships, and often provides a greater sense of purpose. Communities offer support, encouragement, resources, and keep us more engaged.
Is it any wonder then, that when we join a community of supportive, like-minded people who are working toward the same goals we are, that we are much more likely to succeed over the long term?
We spoke with Mike Ritter on the FASTer Way Podcast, and he confirmed our thoughts. Community—and the lack thereof—has had a major impact on his health journey. Mike started out as an athlete with a consistent and disciplined schedule, but when he lost that community and structure and was inserted into a new environment, his friends changed, his habits changed, and he gained about 60 pounds.
This is a common problem for both men and women, but men are often slower to connect with a new community. Mike has worked with a lot of male clients in his practice as a certified personal trainer, and functional diagnostic nutrition practitioner, and a fitness coach. He’s observed that men are reluctant to connect because they tend to adopt the “hero mentality.” They don’t want to appear vulnerable and weak, which really results in feeling isolated.
The answer is seeking out a community that will support you, encourage you, and stick with you for the long term. That’s exactly why we created the FASTer Way VIP Membership communities for men and women. It’s a safe place to ask questions, celebrate wins, seek encouragement, and stay accountable.
Living without community is a dark place for many people, and as Mike told us in his interview, “Whatever you hide in the dark grows and controls you. Whatever you shine the light… loses its power. It loses power mostly when you shine the light on it with a group of people.”
We couldn’t agree more!
* This article was originally published here
High-Carb Low-Fat Plant-Based Diet: The Downsides video.
High-Carb Low-Fat Plant-Based Diet: The Downsides
Ryan shares several criticisms of the ultra high-carb, low-fat approach to plant-based vegan diets. More resources: https://ift.tt/2LvWe0H --- PRODUCTS --- The Only Diet You Need Book: https://ift.tt/2SK4Jcj Vegan Winter Warmers CookBook: https://ift.tt/2pwgMgU 21-Day Plant-Based Accelerator: https://ift.tt/2LshBQA Ryan's Ultimate Starter Bundle: https://ift.tt/36k2PCU Breakthrough Coaching Call: https://ift.tt/2LsfBYr --- SIMILAR VIDEOS --- Plant-Based Diet Weight Loss Manifesto: https://youtu.be/YG8mamlTaWs How To Start A Plant-Based Diet Guide: https://youtu.be/KbBxSo_jWYY Full Beginner Plant-Based Meal Plan: https://youtu.be/RLvsakREKXU Game Changers Documentary Review: https://youtu.be/vsaODfA0toc 4 Vegan Weight Loss Tips: https://youtu.be/3qWrsZPmHrQ What I Eat In A Day Vegan: https://youtu.be/6cTbMi0D-Ig 6 Tips For Intuitive Eating: https://youtu.be/MeUketZl5_U --- LINKS --- Website: https://ift.tt/2LvWe0H Coaching: https://ift.tt/39jHXh8 Subscribe to Natural Weight Loss Mastery: https://goo.gl/D6fVAB Instagram: @ryanadamsuk --- RECOMMENDED READING --- The Starch Solution by John McDougall: http://amzn.to/2BAJBfU How Not To Die by Michael Greger: http://amzn.to/2BA7Mes How Not To Die Cookbook by Michael Greger: http://amzn.to/2sDI063 21-Day Weight Loss Kickstart by Neal Barnard: http://amzn.to/2CtLpnJ Natural Foods: The Only Diet You Need by Ryan Adams: https://goo.gl/1kj8xA #PlantBased #PlantBasedDiet #VeganDiet *Disclaimer: Results may vary. This cannot be expected or guaranteed. These are case by case results for each user.*
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Ryan shares several criticisms of the ultra high-carb, low-fat approach to plant-based vegan diets. More resources: https://ift.tt/2LvWe0H --- PRODUCTS --- The Only Diet You Need Book: https://ift.tt/2SK4Jcj Vegan Winter Warmers CookBook: https://ift.tt/2pwgMgU 21-Day Plant-Based Accelerator: https://ift.tt/2LshBQA Ryan's Ultimate Starter Bundle: https://ift.tt/36k2PCU Breakthrough Coaching Call: https://ift.tt/2LsfBYr --- SIMILAR VIDEOS --- Plant-Based Diet Weight Loss Manifesto: https://youtu.be/YG8mamlTaWs How To Start A Plant-Based Diet Guide: https://youtu.be/KbBxSo_jWYY Full Beginner Plant-Based Meal Plan: https://youtu.be/RLvsakREKXU Game Changers Documentary Review: https://youtu.be/vsaODfA0toc 4 Vegan Weight Loss Tips: https://youtu.be/3qWrsZPmHrQ What I Eat In A Day Vegan: https://youtu.be/6cTbMi0D-Ig 6 Tips For Intuitive Eating: https://youtu.be/MeUketZl5_U --- LINKS --- Website: https://ift.tt/2LvWe0H Coaching: https://ift.tt/39jHXh8 Subscribe to Natural Weight Loss Mastery: https://goo.gl/D6fVAB Instagram: @ryanadamsuk --- RECOMMENDED READING --- The Starch Solution by John McDougall: http://amzn.to/2BAJBfU How Not To Die by Michael Greger: http://amzn.to/2BA7Mes How Not To Die Cookbook by Michael Greger: http://amzn.to/2sDI063 21-Day Weight Loss Kickstart by Neal Barnard: http://amzn.to/2CtLpnJ Natural Foods: The Only Diet You Need by Ryan Adams: https://goo.gl/1kj8xA #PlantBased #PlantBasedDiet #VeganDiet *Disclaimer: Results may vary. This cannot be expected or guaranteed. These are case by case results for each user.*
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Breakfast Like a King, Lunch Like a Prince, Dinner Like a Pauper
Harness the power of your circadian rhythms for weight loss by making breakfast or lunch your main meal of the day.
* This article was originally published here
Sunday, January 26, 2020
How To Change Your Family’s Eating Habits
We all want our families to eat better and adopt healthier habits, but that’s easier said than done. If you want to learn how to change your family’s eating habits, it really starts with one person making small changes.
Women have a lot more power than they often realize. Their habits tend to be adopted by their families, especially their children, so whatever their eating pattern—or even attitude toward food—will usually be shared by the entire household.
So, perhaps the biggest impact a woman can make on the world happens when she decides to figure out how to get truly healthy.
While it may seem that one woman choosing to get healthy isn’t that big of a deal, the ripple effect is a lot larger than one might initially expect.
A woman choosing to get healthy means an entire family gets healthy.
In most homes, 63% to be exact, women are the ones buying groceries and planning meals. They are packing lunches and making buying decisions when it comes to what their family consumes.
When a woman begins to dial in her health and makes significant changes to her nutrition, she is more than likely going to implement changes for the entire family.
She will begin to shop differently and she will begin to teach her children differently. As her children develop healthy eating habits, they will grow up to live healthier lifestyles.
Additionally, when a woman makes changes to what’s being purchased and prepared for her children, she is likely doing the same for her spouse.
A woman’s decision to live a healthier lifestyle impacts her whole family.
A woman choosing to get healthy will impact her community.
Women share what they love with their friends.
Have a hairstylist that’s amazing? Tell everyone you know.
Find a mascara that’s changed your life? Buy one for every woman you love.
Start a new workout routine you’re obsessed with? Register all your friends.
It’s in our nature to share what we love with the people we love.
Women are designed to live in community with others, and we can’t help but share the ups and downs of life with those around us.
So, when a woman gets healthy, she is VERY likely to tell her friends about what she’s learning and the impact it’s had on her energy, her waistline, and her overall mood.
Not only will she tell her friends and family about her newfound obsession with getting healthy, but she will also do her best to get them on board.
Women getting healthy impacts entire communities!
A woman choosing to get healthy means future generations will be healthier.
In addition to teaching her children how to live a healthy lifestyle, which has a clear ripple effect on future generations, a woman learning to live a healthy lifestyle is actually making an impact on the health of her unborn children.
While there are several factors that determine birth defects and health-related issues in newborns, there is a growing body of evidence that shows babies born to women who are well-nourished and health-conscious, are less likely to experience certain health-related issues, including obesity, diabetes, and cardiovascular disease.
When a woman gets healthy she quite literally has the power to transform the future.
A woman choosing to get healthy means a whole lot more will get done.
Simply put, women are good at getting things done. When a woman decides to take her health seriously—not simply to look better, but to feel better—she is very likely going to channel that energy into doing some pretty amazing things.
A woman getting healthy changes things.
We agree—there are exceptions to the rule.
We agree—men play a role in families getting healthy.
We agree—there are people who take their health VERY seriously and still get sick.
But the impact can’t be denied, when a woman makes healthy changes, it affects her family and community.
Here at the FASTer Way to Fat Loss, we’re committed to helping as many women as possible make massive shifts in their health and wellness so they can make their impact on the world. We want each and every person to get well, prevent disease, and fulfill their purpose with energy!
Ready to dive in and see for yourself what makes us the fastest-growing health and fitness company on the market today? Join us for the next round of the FASTer Way!
Want to learn more about our science-backed strategies? Check out these articles:
* This article was originally published here
Exciting FASTer Way Updates!
Here’s what you may have missed this week in the FASTer Way
Our VIP Membership is going vegan for a month! We’ll be participating in a plant-based challenge for the month of February, and we can’t wait!! We’ve been working with a chef to develop delicious recipes for our meal plan and we have some delicious meals in store!
Our regular meal plans will still be available, so if you’re in our VIP Membership you’ll have access to both!
Learn more about the VIP Membership
If you’re looking for a tasty treat but don’t feel like diving headfirst into a donut, try this delicious smoothie bowl, it’s a client favorite:
RASPBERRY AÇAI BOWL
1 SERVING | 5 MINUTES
MACROS
carbs - 90g | fiber - 18g | fat - 10g | protein - 5g
INGREDIENTS
For bowl:
1 banana, frozen
1 packet unsweetened açai blend
1 cup frozen raspberries
¼ cup nut milk
Toppings (optional):
raspberries, fresh or frozen
cacao nibs
shredded coconut
sliced strawberries
INSTRUCTIONS
COMBINE the banana, açai packet, raspberries, and milk in a high-powered blender.
BLEND until completely smooth (if necessary, add up to ¼ cup more milk to blend smooth).
POUR into a bowl and top with raspberries, cacao nibs, strawberries, and shredded coconut.
ENJOY!
Tip: Swap raspberries for other fruits to keep it interesting and new each time! To increase protein, add in a scoop of your favorite plant-based protein powder!
Perfection is a myth, so we believe in focusing on PROGRESS. This past Friday, our community shared their biggest wins and we are thrilled to hear so many accomplishments and non scale victories!
“My biggest win is booking an appointment with a functional medicine dr in my area that comes highly recommended!!!! Looking forward to moving my health as a top priority in 2020.”
“Completing the 24-hour fast was huge for me yesterday and I made it all 24 hours! Blocked out the noise and did not let myself be tempted. It was mentally and physically what I needed. Feeling strong this week and ready to carry it into the weekend and beyond.
“My biggest win is fitting into that pair of jeans a week earlier than my goal date (my 42nd birthday next week)!
“I started Faster Way in September. Never could I imagine the transformation in my body. I recently went away on cacation. None of my Summer clothes fit me!! Not even a belt could help.”
Our FASTer Way community is absolutely crushing it and we are honored to be a part of the journey!
Reflect on the past week and write down your biggest wins!
Follow the FASTer Way on Instagram for more recipes and inspiration!
* This article was originally published here
15K Subscriber Q&A + Giveaway + SALE! video.
15K Subscriber Q&A + Giveaway + SALE!
Save 25% store-wide at https://ift.tt/2LvWe0H using code “THANKYOU”
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Save 25% store-wide at https://ift.tt/2LvWe0H using code “THANKYOU”
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7 Ways to Burn More Fat While Sleeping (Science-Based) video.
7 Ways to Burn More Fat While Sleeping (Science-Based)
These are the 7 PROVEN ways to increase your metabolism and burn MORE Fat while sitting, driving, or sleeping. By boosting your resting metabolic rate you can lose weight and experience more fat loss throughout the day as well as overnight. This video will show you how to burn extra calories without having to work out harder. 📲 FREE Diet/Workout Calculator: http://bit.ly/2N41lTX 🔥 6 Week Fat Loss Challenge: http://bit.ly/2RRyDZU 💪 12 Week Lean Bulking Program: http://bit.ly/2GA6xNP 👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀, 𝐂𝐚𝐧𝐚𝐝𝐚, 𝐚𝐧𝐝 𝐔𝐊 𝐎𝐍𝐋𝐘): http://bit.ly/2TWrgmM References 1. Thyroid hormones regulate thermogenesis: https://ift.tt/2ywvyDS 2. 35% of the global population doesn’t get enough iodine: See Table 3.6, page 12. https://ift.tt/2S3wLO3 3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://ift.tt/2g3PMLg 3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight. https://ift.tt/2RRu95x 4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3: https://ift.tt/2Go3Rm7 5. "ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months." https://ift.tt/2jnaTNu 6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men See figure 2a https://ift.tt/2sXf9us Citation for the graph: Yoneshiro et al., 2010 7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers: https://ift.tt/36vIZE2 8. Taking a cold shower before bed can help you fall asleep faster: https://ift.tt/2ldNDAO 8.5. Cold Exposure https://ift.tt/2wQT5ls 9. "The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%” https://ift.tt/2eNGKRA 10. Consuming Mct's may boost your metabolism for over 6 hours See figure 1. https://ift.tt/2fPv0z7 Citation: Scalfi et al., 1991 11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk: https://ift.tt/2g5i8sH 12. "Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles" https://ift.tt/2eNHuXd 13. "Drinking 500 ml of water increased metabolic rate by 30%" https://ift.tt/1TfdW3m 14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.: https://ift.tt/2dUCZJR, https://ift.tt/2fogG4C). 15. However not all evidence supports the theory for water boosting the metabolic rate.: https://ift.tt/2mvxZ7t 16. Capsaicin can increase metabolism by activating brown adipose tissues: https://ift.tt/2eXdo6R 17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://ift.tt/2mUEEFi 18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://ift.tt/37uOe8v 19. “DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)” https://ift.tt/38BK2DO 20. Protein helps you maintain muscle while you get leaner: https://ift.tt/2k6ousR, https://ift.tt/2hMF55f, https://ift.tt/2fJWvy2, https://ift.tt/2RtB8Tt https://ift.tt/37t6dff 21. Each pound does burn about six to eight calories per day: https://ift.tt/30TjPhw 22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):https://ift.tt/2kgaFdS
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These are the 7 PROVEN ways to increase your metabolism and burn MORE Fat while sitting, driving, or sleeping. By boosting your resting metabolic rate you can lose weight and experience more fat loss throughout the day as well as overnight. This video will show you how to burn extra calories without having to work out harder. 📲 FREE Diet/Workout Calculator: http://bit.ly/2N41lTX 🔥 6 Week Fat Loss Challenge: http://bit.ly/2RRyDZU 💪 12 Week Lean Bulking Program: http://bit.ly/2GA6xNP 👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀, 𝐂𝐚𝐧𝐚𝐝𝐚, 𝐚𝐧𝐝 𝐔𝐊 𝐎𝐍𝐋𝐘): http://bit.ly/2TWrgmM References 1. Thyroid hormones regulate thermogenesis: https://ift.tt/2ywvyDS 2. 35% of the global population doesn’t get enough iodine: See Table 3.6, page 12. https://ift.tt/2S3wLO3 3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://ift.tt/2g3PMLg 3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight. https://ift.tt/2RRu95x 4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3: https://ift.tt/2Go3Rm7 5. "ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months." https://ift.tt/2jnaTNu 6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men See figure 2a https://ift.tt/2sXf9us Citation for the graph: Yoneshiro et al., 2010 7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers: https://ift.tt/36vIZE2 8. Taking a cold shower before bed can help you fall asleep faster: https://ift.tt/2ldNDAO 8.5. Cold Exposure https://ift.tt/2wQT5ls 9. "The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%” https://ift.tt/2eNGKRA 10. Consuming Mct's may boost your metabolism for over 6 hours See figure 1. https://ift.tt/2fPv0z7 Citation: Scalfi et al., 1991 11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk: https://ift.tt/2g5i8sH 12. "Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles" https://ift.tt/2eNHuXd 13. "Drinking 500 ml of water increased metabolic rate by 30%" https://ift.tt/1TfdW3m 14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.: https://ift.tt/2dUCZJR, https://ift.tt/2fogG4C). 15. However not all evidence supports the theory for water boosting the metabolic rate.: https://ift.tt/2mvxZ7t 16. Capsaicin can increase metabolism by activating brown adipose tissues: https://ift.tt/2eXdo6R 17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://ift.tt/2mUEEFi 18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://ift.tt/37uOe8v 19. “DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)” https://ift.tt/38BK2DO 20. Protein helps you maintain muscle while you get leaner: https://ift.tt/2k6ousR, https://ift.tt/2hMF55f, https://ift.tt/2fJWvy2, https://ift.tt/2RtB8Tt https://ift.tt/37t6dff 21. Each pound does burn about six to eight calories per day: https://ift.tt/30TjPhw 22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):https://ift.tt/2kgaFdS
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Healthy Taco Salad Recipe
This delicious and healthy taco salad recipe is gluten free and loaded with veggies, extra lean ground beef, easy baked tortilla chips, dairy free cheese, and a simple salsa dressing! The Ultimate Healthy Taco Salad Recipe I’m always excited to see my blog reach thousands of new people in the month of January through
The post Healthy Taco Salad Recipe appeared first on Nutrition in the Kitch.
* This article was originally published here
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