live_tv
Livestream Starting Soon
00
Hours
:
00
Minutes
:
00
Seconds
Up next in 10
Losing weight can seem daunting, but it doesn’t have to be. With simple diet, exercise, and lifestyle changes, you can safely and effectively shed excess pounds and achieve your weight loss goals.
This guide will share 100+ proven strategies that also help me lose weight and maintain a healthy life.
Losing even a small amount of weight can have huge health benefits. Weight loss can boost your energy, improve physical mobility, and increase self-confidence.
Whether you are looking to lose 5 pounds or 50 pounds, implementing some of the diet, exercise, and lifestyle tips in this guide will put you on the path to success.
This weight loss guide gives you many practical tips for changing your nutrition, fitness, and daily habits.
Ready to get started? Let’s begin!
===========================================================
Please Visit Our Website: https://www.fitliferegime.com
100+ Safe And Fast Ways To Lose Weight
https://fitliferegime.com/10-best-exercises-to-lose-weight-fast-at-home/
10 Best Dumbbell Shoulder Exercises
https://www.fitliferegime.com/10-best-dumbbell-shoulder-exercises/
Show More Show Less View Video Transcript
0:00
hey everyone welcome back ready to get
0:02
deep into some weight loss strategies
0:04
that actually work I'm excited to dive
0:06
in we've been pouring over this awesome
0:08
resource 100 plus best ways to lose
0:12
weight proven strategies it's a gold
0:14
mine of information seriously and you
0:17
know so many people are looking for
0:18
practical advice right things they can
0:20
actually use in their daily lives
0:22
absolutely relatable tips and real world
0:25
examples that's exactly what we're going
0:26
for today yeah so one thing that struck
0:29
me right away is this Source doesn't
0:31
just throw a random list of tips at you
0:34
right right it's not like do this do
0:35
that it's more about taking a holistic
0:37
approach to weight loss recognizing that
0:40
everyone's different exactly what works
0:42
for one person might not work for
0:44
another it emphasizes finding what fits
0:47
your lifestyle I love that it's all the
0:49
personalization right finding what
0:50
clicks for you yeah and what you can
0:52
stick with long term so let's jump into
0:54
the first big topic diet and nutrition
0:57
okay sounds good what were some of the
0:59
things that stood out to you in that
1:00
section well one that really caught my
1:02
eye was The okanawa harachi Bu principle
1:05
harachi bu yeah have you heard of it it
1:08
rings a bell but remind me it's this
1:09
mindfulness practice where you eat until
1:12
you're about 80% full oh right it's
1:15
about tuning into your body's signals
1:17
and stopping before you feel stuffed
1:19
okay so it's not about deprivation more
1:21
about being in tune with your body
1:23
exactly I can see how that could be
1:24
really helpful for portion control yeah
1:26
and the source even mentions research
1:29
back backing this up people who practice
1:31
harachi pu tend to have lower bmis and a
1:34
lower risk of chronic diseases wow so
1:37
simple but powerful right Small Change
1:39
big impact I like that now the source
1:42
also talks about protein right it's not
1:44
new news but it's always good to revisit
1:47
oh definitely protein is crucial for
1:49
weight loss but what's the science
1:51
behind it why is it so helpful well for
1:53
starters protein takes more energy for
1:55
your body to digest compared to carbs or
1:57
fats okay so you actually burn more
2:00
calories just by breaking it down it's
2:02
called the thermic effect of food
2:04
interesting so we're burning more
2:05
calories just by digesting Protein Plus
2:08
it keeps you feeling full for longer
2:09
which means you're less likely to
2:11
overeat oh that makes sense it's a
2:13
double whammy boosting metabolism and
2:15
helping with those Cravings exactly does
2:17
the source recommend any specific types
2:20
of protein it actually encourages a
2:22
variety of sources both animal and
2:24
plant-based like what you know lean
2:26
meats fish eggs and then on the
2:28
plant-based side things like beans
2:30
lentils tofu okay so good mix it's about
2:34
finding what fits your dietary needs and
2:36
preferences variety is key right for any
2:39
balanced diet now the source also
2:41
debunks the myth that all fats are evil
2:44
definitely there are good fats out there
2:46
it's all about choosing the right ones
2:47
right exactly things like olive oil
2:49
avocados nuts fatty fish those are your
2:52
friends so good and those healthy fats
2:54
actually help you feel more satisfied
2:56
after eating they do and they support
2:58
hormone production can even improve your
3:00
cholesterol levels Okay so we've got
3:02
Protein healthy fats what about fiber
3:05
it's always talking about for weight
3:06
loss fiber is amazing it's like a sponge
3:09
in your digestive system absorbs water
3:11
adds bulk to your meals so you feel
3:13
Fuller for longer exactly it slows down
3:16
digestion too which can help regulate
3:18
blood sugar levels prevents those energy
3:21
crashes that make you crave junk food
3:23
wow I never thought about it that way
3:25
it's literally slowing down the whole
3:27
process it is it keeps you feeling
3:29
satisfied and energized now we can't
3:31
talk about diet without mentioning the
3:33
bad guys right sugary drinks oh yes
3:37
sugary drinks are basically empty
3:39
calories no nutritional value whatsoever
3:42
and they can really sabotage weight loss
3:44
efforts for sure they're quickly
3:45
absorbed into your bloodstream cause a
3:47
rapid spike in blood sugar then you
3:50
crash and crave more sugar it's a
3:52
vicious cycle it is and it's so easy to
3:54
forget how many calories are in those
3:56
sodas and juices definitely it's Sneaky
3:58
the key is to be mindful of those liquid
4:01
calories and swap them out for healthier
4:02
options whenever possible like what
4:05
water unsweetened tea sparkling water
4:07
with squeeze of lemon there are so many
4:10
delicious Alternatives Okay so we've
4:12
covered a lot of the basics Protein
4:15
healthy fats fiber avoiding sugary
4:18
drinks but there was one thing that
4:20
surprised me in the source oh yeah
4:23
what's that the mention of probiotics
4:25
for weight loss ah yes that's a
4:29
fascinating area of research it is can
4:31
you tell us a bit more about that
4:32
connection absolutely so our gut is home
4:35
to trillions of bacteria right right and
4:39
the balance of good and bad bacteria can
4:42
impact everything from digestion to
4:44
metabolism to immune function wow so our
4:47
gut bacteria can actually influence our
4:49
weight that's what emerging research is
4:51
suggesting a healthy gut microbiome
4:53
might play a role in weight regulation
4:55
that's incredible and probiotics can
4:57
help promote that healthy balance of
4:58
bacteria in the gut which could
5:00
potentially impact weight loss so it's
5:02
like this whole ecosystem in our bodies
5:04
that we're just beginning to understand
5:05
it is and the source highlights the
5:07
importance of nourishing our gut with
5:09
Prebiotic rich foods prebiotics yeah
5:11
they're like food for the good bacteria
5:13
in our gut ah okay and what kinds of
5:15
foods are we talking about things like
5:17
fruits vegetables fermented foods they
5:20
all help fuel those beneficial bacteria
5:22
so we've talked a lot about diet and the
5:24
surprising role of gut health yeah it's
5:27
all connected now let's shift gears a
5:29
bit and talk about exercise and activity
5:31
okay great and the source seems to
5:33
emphasize that it's not just about
5:34
hitting the gym right absolutely it's
5:37
about finding ways to move your body
5:40
that you actually enjoy and that fit
5:42
into your daily life making movement a
5:44
natural part of your routine exactly
5:46
what are some examples the source gives
5:48
well it highlights walking walking yeah
5:50
just walking it sounds simple but it can
5:53
be so powerful I guess we all know
5:55
walking is good for us but but we often
5:57
underestimate it true think about it a
5:59
brisk walk during your lunch break
6:01
walking to the grocery store instead of
6:03
driving taking the stairs instead of the
6:06
elevator those are all things we can
6:07
easily do exactly it all adds up over
6:10
time and it doesn't require a gym
6:12
membership or any special equipment
6:14
right the source also talks about
6:16
finding little ways to be more active
6:19
throughout the day like what standing up
6:21
and stretching every hour if you have a
6:23
desk job parking further away from your
6:26
destination so you have to walk a little
6:27
more oh I like that little tweaks to our
6:30
daily habits yeah it's about making
6:32
those conscious choices to move more
6:36
whenever possible so it's almost like a
6:37
game right how much movement can I sneak
6:40
into my day exactly and speaking of
6:43
tracking movement The Source mentions
6:45
fitness trackers oh yeah those can be
6:47
helpful they can be really motivating
6:49
you can see your progress track your
6:51
steps calories burned even sleep
6:54
patterns it's like having a little
6:55
accountability buddy right there on your
6:57
wrist exactly and it can help you set
6:59
realistic goals too now the source also
7:02
talks about strength training right
7:03
absolutely strength training is
7:05
essential and it's not just about
7:06
building muscle it actually plays a big
7:09
role in weight loss oh for sure when you
7:11
strength train you build lean muscle
7:14
mass which boosts your metabolism the
7:16
more muscle you have the more calories
7:18
you burn even when you're not working
7:19
out exactly and strength training also
7:22
improves your body composition meaning
7:24
you'll have more muscle and less fat so
7:27
it's like this positive cycle yeah yeah
7:29
building muscle leads to a higher
7:31
metabolism which helps you burn more
7:33
calories all day long exactly does the
7:35
source recommend any specific types of
7:38
strength training it encourages a mix of
7:41
exercises that Target different muscle
7:43
groups okay so like what body weight
7:45
exercises lifting weights using
7:47
resistance bands there are so many
7:49
options it's about finding what you
7:51
enjoy and that fits your Fitness level
7:53
right exactly and don't underestimate
7:56
the power of having a workout buddy oh
7:58
yeah that can make a huge difference
7:59
it's more fun to exercise with a friend
8:01
and you're more likely to stay
8:03
consistent when you have someone to hold
8:04
you accountable it's like having a
8:05
built-in cheerleader exactly someone to
8:08
motivate you and keep you on track Okay
8:10
so we've got exercise covered now let's
8:12
talk about Lifestyle Changes sounds good
8:15
the source highlights the importance of
8:17
sleep right sleep is so crucial it's
8:20
often overlooked when it comes to weight
8:22
loss but it plays a huge role why is
8:24
that well when you don't get enough
8:26
sleep your body produces more of the
8:27
hunger hormone groon and less of the
8:30
satiety hormone leptin wait so lack of
8:33
sleep actually makes us feel hungrier it
8:35
does and it can make you crave those
8:37
sugary processed foods even more wow I
8:40
never realized the connection was that
8:41
strong it's a powerful link and sleep
8:44
deprivation can also sap your energy and
8:46
make you less motivated to exercise so
8:48
it's a triple whammy it makes us
8:49
hungrier messes with our cravings and
8:52
makes us less likely to work out exactly
8:55
okay so getting enough sleep is
8:57
non-negotiable what about stress how
8:59
does that factor into weight loss stress
9:02
is a big one when we're stressed our
9:03
bodies release cortisol right the stress
9:06
hormone and cortisol can do a number on
9:08
our weight it can increase appetite
9:10
promote fat storage especially around
9:12
the belly and even disrupt sleep so
9:15
stress is making us hungrier storing
9:17
more fat and messing with our sleep yep
9:19
it's a trifecta of trouble that's why
9:21
Finding healthy ways to manage stress is
9:23
so important absolutely the source
9:25
recommends a variety of stress busting
9:27
techniques like what exercise meditation
9:31
deep breathing exercises spending time
9:33
in nature listening to music anything
9:35
that helps you relax and unwind it's
9:38
about prioritizing self-care and finding
9:41
those moments of calm in our busy lives
9:43
exactly even small acts of self-care can
9:46
make a big difference now let's talk
9:48
about something simple but essential
9:50
hydration oh yes water is so important
9:53
we all know we should drink more water
9:55
but how does it actually help with
9:56
weight loss well water plays a role in
9:59
so so many bodily functions including
10:01
digestion metabolism transporting
10:04
nutrients okay and it helps you feel
10:06
full which can prevent
10:07
overeating sometimes we mistake thirst
10:09
for Hunger so staying hydrated can help
10:12
avoid those unnecessary snack attacks
10:14
that makes sense I always try to keep a
10:15
water bottle with me throughout the day
10:16
that's a great strategy and the source
10:18
suggests starting your day with a glass
10:20
of water to Kickstart your metabolism I
10:22
like that a simple but effective habit
10:24
now let's talk about some helpful habits
10:26
for weight loss okay what does the
10:27
source recommend planning and
10:29
preparation are key The Source
10:31
emphasizes meal planning creating a
10:34
grocery list and even prepping snacks
10:36
and meals in advance so it's all about
10:38
being proactive and setting ourselves up
10:40
for Success exactly having healthy
10:43
options ready to go can really help you
10:45
avoid those tempting unhealthy choices
10:48
especially when you're hungry and don't
10:49
have time to cook exactly and remember
10:52
mindful eating we touched on it earlier
10:54
yeah the okol principle right well
10:56
mindful eating in general can be really
10:58
helpful for weight L how so it's about
11:01
paying attention to the sensory
11:02
experience of eating slowing down
11:05
savoring each bite and really listening
11:07
to your body's signals of hunger and
11:09
fullness it's like bringing more
11:11
awareness to the act of eating itself
11:14
exactly and when you eat mindfully
11:16
you're more likely to enjoy your food
11:18
and feel satisfied with less it can help
11:20
prevent that mindless overeating we all
11:22
do sometimes exactly the source also
11:25
stresses the importance of reading food
11:27
labels oh yeah that can be eye opening
11:29
it is it helps you understand portion
11:31
sizes identify hidden sugars and
11:33
unhealthy fats and make more informed
11:36
choices about what you're putting in
11:37
your body it's like becoming a detective
11:39
for your own health it is and you'd be
11:42
surprised how much sugar unhealthy fats
11:44
and sodium are hiding in processed foods
11:47
definitely and remember it's not about
11:49
being perfect it's about progress not
11:52
Perfection right it's okay to indulge
11:55
sometimes as long as we're making
11:56
healthy choices most of the time exactly
11:58
deprivation can backfire now the source
12:01
also talks about journaling as a helpful
12:03
habit journaling how does that help with
12:06
weight loss it can be a great tool for
12:07
self-awareness and accountability you
12:09
can track your food intake identify your
12:12
triggers for unhealthy eating celebrate
12:14
your successes and work through
12:16
challenges it's about bringing more
12:17
awareness to our thoughts and behaviors
12:19
around food exactly and there are
12:22
different ways to journal you can keep a
12:23
food diary write about your feelings or
12:26
just jot down your thoughts and
12:27
Reflections it's about finding works for
12:29
you and using journaling as a way to
12:32
support your journey now let's talk
12:34
about natural supplements okay the
12:36
source mentions a few that can
12:38
potentially help with weight loss but it
12:40
really emphasizes that supplements
12:42
should just be an extra boost not a
12:44
replacement for a healthy lifestyle
12:46
absolutely supplements are not Magic
12:49
Bullets they can provide some support
12:51
but the foundation is still a healthy
12:53
diet regular exercise and sustainable
12:56
lifestyle changes so supplements are
12:57
like The Supporting Cast not the lead
12:59
actors exactly what are you curious
13:01
about specifically well the source
13:03
mentions caffeine right yes caffeine is
13:06
a natural stimulant that can slightly
13:07
boost your metabolism and energy levels
13:10
which can be helpful for workouts so
13:11
that morning cup of coffee might be
13:13
doing more than just waking us up it
13:15
might give your metabolism A little
13:16
nudge too but moderation is key of
13:19
course too much caffeine can have some
13:21
downsides exactly it can lead to Jitters
13:24
anxiety or trouble sleeping so what
13:27
other natural supplements does the
13:28
source talk about green tea extract is
13:31
another one green tea contains compounds
13:33
called catchin which have been shown to
13:35
have some thermogenic effects
13:37
thermogenic what does that mean it means
13:40
they can help your body burn more
13:41
calories I love green tea it's so
13:43
refreshing and it has a bunch of health
13:45
benefits The Source also mentions
13:47
vitamin D Studies have shown a
13:49
correlation between vitamin D deficiency
13:51
and obesity interesting so getting
13:54
enough vitamin D could potentially help
13:56
with weight loss it's possible adequate
13:59
vitamin D levels might play a role in
14:01
regulating metabolism and appetite
14:03
soaking up some sunshine or taking a
14:05
supplement could make a difference it
14:07
might but of course always talk to your
14:10
doctor before adding any new supplements
14:12
to your routine that's a good reminder
14:14
now the source also emphasizes the
14:16
importance of setting realistic goals
14:18
right oh absolutely realistic goals are
14:21
key for Success why is that well if we
14:24
set unrealistic goals we're more likely
14:26
to get discouraged and give up it's
14:28
setting ourselves up for failure exactly
14:31
the source recommends starting small
14:33
setting achievable goals that you can
14:34
build on over time it's about those
14:37
small wins that keep us motivated
14:39
exactly it creates a sense of
14:40
accomplishment and helps you build those
14:42
healthy habits so instead of trying to
14:43
change everything at once we focus on
14:45
making gradual sustainable changes
14:48
exactly and the source suggests setting
14:50
smart goals smart goals yeah goals that
14:53
are specific measurable achievable
14:56
relevant and time bound I like that it
14:58
gives you do a clear road map and it's
15:00
okay to adjust your goals along the way
15:02
as needed life happens true flexibility
15:05
is important and don't forget to
15:06
celebrate your successes no matter how
15:08
small yes acknowledge that progress
15:11
every step forward is a win and remember
15:13
weight loss is a journey not a
15:15
destination it's about finding a healthy
15:17
lifestyle you can maintain longterm
15:20
exactly and the source really stresses
15:22
the importance of consistency and
15:24
patience sustainable weight loss takes
15:27
time and effort it's not a quick fix
15:29
it's about those daily choices that add
15:31
up over time so focus on the process
15:34
celebrate the small wins and trust that
15:36
the results will come exactly and don't
15:38
be afraid to seek support when you need
15:40
it whether it's from a friend family
15:42
member health care provider or support
15:44
group having that support system can
15:46
make a huge difference this has been an
15:48
awesome Deep dive so far so many
15:50
practical strategies yeah and remember
15:52
it's about finding what works for you
15:54
and your body and listening to those
15:56
signals right exactly it's about
15:58
personalization
15:59
and sustainability you know we've talked
16:01
about so many great strategies for
16:06
the but I'm curious are there any like
16:10
unexpected insights in the source things
16:14
we might not usually associate with
16:15
weight loss H let me think oh there's
16:19
this whole section on how our
16:20
environment can influence our food
16:22
choices really yeah it's called Choice
16:24
architecture Choice architecture that
16:26
sounds interesting it is it's basically
16:28
about how our surroundings can subtly
16:31
nudge us towards certain decisions so
16:33
like if healthy snacks are more visible
16:35
and accessible we're more likely to
16:37
choose them exactly think about it if
16:40
you have a bowl of fruit on the counter
16:42
you're more likely to grab a piece of
16:43
fruit for a snack right but if you have
16:45
a pantry full of chips and cookies well
16:48
Temptation wins exactly so it's about
16:50
setting ourselves up for success by
16:52
creating an environment that supports
16:54
healthy choices makes sense it's like
16:57
removing those Temptations or at least
16:59
making them less accessible right it's
17:01
not about willpower it's about making
17:03
those healthy choices the easier more
17:06
convenient option I love that it takes
17:08
the pressure off the source gives some
17:10
great examples of how to do this oh yeah
17:12
like what using smaller plates to help
17:14
with portion control prep portioning
17:17
snacks into individual bags or
17:19
containers oh I like that so you're not
17:21
tempted to eat the whole bag right and
17:23
even just keeping unhealthy Foods out of
17:25
sight like on higher shelves or in the
17:26
back of the pantry so it's like we're
17:28
creating these little nudges throughout
17:30
our day to make those healthier choices
17:32
more automatic exactly it's all about
17:34
those little tweaks now one thing I
17:36
struggle with and I'm sure a lot of
17:38
people can relate is emotional eating oh
17:41
emotional eating is so common it is but
17:45
it can really sabotage weight loss
17:47
efforts for sure it's using food to cope
17:50
with stress boredom sadness all those
17:53
tricky emotions it's like we're seeking
17:55
comfort in food instead of dealing with
17:57
the root of the problem exactly and the
18:00
source offers some great tips for
18:02
breaking free from that cycle oh like
18:04
what well the first step is to become
18:07
more aware of your triggers triggers
18:10
yeah like what situations emotions or
18:12
even thoughts usually make you want to
18:14
reach for food for Comfort okay so it's
18:16
about figuring out those patterns once
18:18
you identify your triggers you can start
18:19
to develop healthier coping mechanisms
18:22
so instead of turning to food we find
18:24
other ways to deal with those emotions
18:25
exactly it could be going for a walk
18:28
talking to a friend journaling listening
18:30
to music anything that helps you
18:31
de-stress and feel better without
18:33
involving food it's about finding what
18:35
works for you exactly and having those
18:37
tools ready when those emotional eating
18:39
urges strike that makes so much sense
18:42
The Source also talks about
18:43
self-compassion right yes
18:45
self-compassion is key it's about being
18:47
kind to ourselves and recognizing that
18:50
we're all human we're going to have
18:52
slip-ups we're not perfect right and
18:54
it's not about beating ourselves up for
18:55
those slip UPS it's about learning from
18:58
them and moving on it's about progress
19:00
not Perfection exactly and remember
19:02
weight loss is a journey it's not a
19:04
Sprint it's a marathon it's about making
19:07
those small consistent changes day after
19:10
day that add up over time I love that
19:12
analogy it's about finding that
19:13
sustainable path that leads to a
19:15
healthier and happier you this deep dive
19:18
has been truly eye-opening it's like I
19:19
have a whole new perspective on weight
19:21
loss I'm so glad to hear that it's not
19:23
just about diets and exercise it's about
19:25
understanding the science behind it all
19:27
the psychology the the role our
19:29
environment plays and the importance of
19:31
creating a holistic approach that really
19:33
supports our well-being that's a great
19:35
way to put it and remember the more you
19:38
understand about your body and the
19:40
strategies that work best for you the
19:42
more empowered you'll feel to make those
19:44
lasting changes this has been an amazing
19:46
conversation thank you for sharing your
19:47
expertise with us it was my pleasure and
19:50
to everyone listening remember the
19:52
journey to a healthier you starts today
19:56
what small change will you make to
19:57
Kickstart your weight loss Journey
#Weight Loss
#Cooking & Recipes
#Health
#Health Conditions
#Obesity
#Nutrition
#Special & Restricted Diets
#Healthy Eating