PROPER DIET PLAN

HEALTHY NUTRITION

If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. How to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you. The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.

                          

Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.

Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.                

So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

                       

HOW TO BURN OVERALL BODY FAT

                             

7 Benefits of Jump Rope Exercise What is the first thing that comes to your mind when someone says exercise or training? gym, I guess? It is not strange. Losing weight and staying in shape for most people means going to the gym and running miles on the treadmill. But if you want to stay in shape and active, you do not have to go to the gym or register for any fitness classes. All you need is a jumping rope, free space, and little motivation. 7 Benefits Of Jump Rope Exercise 1. It Burns Calories 2. Tones Muscles In Lower And Upper Body 3. Best Tool For Weight Loss 4. It Improves Heart Rate 5. Improves Bone Density 6. Helps Improve The Skin 7. Helps To Gain Balance, Coordination, And Agility. ❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️❤️️ #skippingrope #jumprope

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Benefits of regular physical activity

If you are regularly physically active, you may:

• reduce your risk of a heart attack 
• manage your weight better 
• have a lower blood cholesterol level 
• lower the risk of type 2 diabetes and some cancers 
• have lower blood pressure 
• have stronger bones, muscles and joints and lower risk of developing osteoporosis 
• lower your risk of falls 
• recover better from periods of hospitalisation or bed rest 
• feel better – with more energy, a better mood, feel more relaxed and sleep better. 
• makes mind peaceful 
• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
• Be active on most, preferably all, days every week. 
• Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. 
• Do muscle strengthening activities on at least two days each week.  
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•                   EXERCISE  helps people lose weight and lower the risk of some diseases. Exercising regularly decreases a person's risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure. Exercise can help a person age well. This may not seem important now, but your body will thank you later

KANGANA RANAUT ON SUSHANT SINGH

Kangana Ranaut on Sushant Singh Rajput's  Ye suicide nahi, planned murder tha!

Bollywood actress Kangana Ranaut has come down heavily on the Bollywood film industry and the media for the poor handling of actor Sushant Singh Rajput’s tragic demise.
In a fiery public service announcement made on her official fan-handle, the actress came out strongly against the Bollywood film industry for not giving the actor his dues. She also slammed the media for projecting the actor’s “weak mind” as the reason for his death by suicide.

India's star female wrestler and Bharatiya Janata Party (BJP) Babita Phogat has lashed out at filmmaker Karan Johar a day after the death of Sushant Singh Rajput. Babita Phogat, who came out in support of Kangana Ranaut, has fiercely heard Karan Johar. He wrote on Twitter that the film industry is Karan Johar's legacy, why not give a befitting reply to it? Sushant Singh Rajput committed suicide on June 14 at his home in Bandra, Mumbai. He was cremated on 15 June.Kangana Ranaut has also released a video after Sushant Singh Rajput's suicide. Babita Phogat has also come out in support of Kangana after this video. He wrote on Twitter, 'Kangna Ranaut's sister seems to me quite right. There is this kind of discrimination with those who come from small cities which should not be there. The film industry is nobody's legacy. Brother nepotism is the biggest disease of Bollywood, I myself have seen it very closely.