How to Lose Back Fat: Best Bra Bulge & Side Fat Exercises

A woman with no back fat.

How to Lose Back Fat: Best Bra Bulge & Side Fat Exercises

Back fat is not something we are proud of or feel good about showing off at Zuma Beach. Don’t think we’d be the center of attention in Los Angeles. Much less get on a surfboard to make a fool of yourself and show off not only your back but your belly fat, as well.  Obesity it’s not always a result of low self-esteem, we’re just lazy. 

Lose Back Fat

What causes back fat?

According to the NIH there are heatlh implications of a sedentary lifestyle as one of the most common reasons why the back is becoming bulky. Physical inaction or lack of any cardiovascular exercise may contribute to the build-up of fat in the back. It is worth pointing out that other contributors are a diet high in sugar or sodium.

In general, since we are relatively healthy well at least sometimes, we don’t feel like exercising, we procrastinate, and since it is a part of the body that we don’t look at every day, we don’t recognize if there is fat or not.

Sometimes our friends or our partner indicate this to us, and perhaps we become aware of doing something to burn that fat back rolls.

Put a medium-sized mirror on your back and, with the other hand, hold the second mirror or as it appears in the video below to point out which part of your back you are going to target. You may go to your local gym and, standing up look closely at where you are gaining the most fat.

Diet

First, you have to give proper attention to what you eat daily. The unhealthy lifestyle, eating foods saturated fats along with processed carbohydrates plus foods that come packaged with high sodium content cause you to retain more fat and fluid so you gain weight gradually. Decide to eat foods such as vegetables, fish, chicken, including beef, preferably steamed or grilled. 

The back is one of the parts of the body that we pay very little attention to. Perseverance is a trick that very few also pay attention to. Why do I say this? Well, we look for all kinds of diets, or supplements to achieve the elimination of that fat in the lower or upper back, but it is necessary the right approach that’s it an attitude of deciding to be disciplined.

Where the fat accumulates the most

    • Lower back: the accumulation of fat that spreads down around the sides of the hip in the lumbar area.
    • Mid-back: Fat that rests a little above the waist or love handles.
    • Upper back: the accumulation of fat in the upper and lower line of the bra called bra bulge.

Obtaining optimal health should be the primary goal rather than just lose back fat. Best of all, once you feel a little lighter you won’t want to be overweight. 

After 1 month of regular exercise, you will feel noticeably better. Your blood pressure will improve, your cholesterol level will start to correct and your blood glucose will return to normal.

Before I mention the exercises for back fat, let me deepen in the importance that once you eliminate that undesirable fat you continue to maintain a routine for your whole life. We wouldn’t want it to be just motivation for just a few days, and then you will gain back the fat and leave behind all the effort you made at the beginning.

The Best Exercises for Back Fat

What are the best ways to lose back fat? It is very peculiar how human beings always look for “the best”. It happens that when we know to finally start getting rid of that annoying back fat we get confused. There are so many ways to exercise that part of the body. 

Exercises to get rid of Back fat

Here are eight exercises to get rid of back fat fast. In no time you will be admiring your new body. First the warm-up. Your body will thank you if you do it every time before a workout routine.

What you do for a warm-up depends on the kind of workout you intend to do. In general, you can try this simple warm-up sequence. Start with some light cardio, 2 minutes of cardio workouts is Ok to bring your heart rate up gradually.

First jump rope, jump jacks, butt kickers, plus high knees. Do this for 15 seconds each. Then 3 minutes of dynamic stretches for functional fitness to prepare your body for more intense exercises.

Do this 5-minute warm-up shared by Nicole.

Warm up

Now that you sweat enough preparing your muscles. Let’s go with the first exercise.

#1. Superman

Superman exercise is useful enough to strengthen your core and abs. It will give you the power to approach all the other workouts, and your abs will much appreciate this kind of movement. Both parts need to be flexible and robust enough to receive the next set of exercise.

#2. Alternating Superman raises or Alternating Leg and arm raises

I need to admit, the first time I try this one, it was challenging for me, but after I finished, I felt better.

On the floor or a yoga mat lie straight plus face down:

  • You need to extend your arms entirely in front of you, is your start point.
  • Synchronically raise your arms, chest, and legs off of the floor and hold this shortening for 3 seconds. To perform a better effect on this workout, squeeze your lower back to get the best results. Exhaling at this point is critical here.
  • Gradually begin to lower your arms, legs, and chest back down to the starting position while inhaling.
  • Do this again seven times, or until you feel you will fail, and rest.

#3. Bent Over Wide Row

This section is a bit tricky because you need to bent over but not too much. You take the arms to the side as a wide row, squeezing your shoulder blades together, take it out back down.

#4. Jump rope

You can do this almost anywhere. With your hands together in front of you and your elbows in close to your body hold the jump rope. Practice is the key here. You need to perform a proper form. Be careful with this because you could do it in a wrong way.

Madeline Praye is a jump rope champion. She demonstrates the perfect form to do it.

Practice the toe catch, with the rope behind you plus turn the rope over your head. Catch the jump under your toes and lift up your heals, let it out in from underneath your feet.

#5. Dumbbell deadlifts

Read the title, “deadlifts” don’t let the word deadlifts intimidate you. It will help you to build you a strong core.

Start with a five-pound dumbbell in each hand, to get used to it in front of you with your palms facing your body.

Place your feet shoulder-width aside. Keeping your shoulders pulled back, hinge at the knees and hips bringing the dumbbells nearly to the floor.

Keep your head and chest somewhat up and throughout the exercise. Pushing through the heals come backward to the starting position.

Do it again 7-10 times. Perform 2-3 sets with a 90-second rest in between.

#6. Pull-ups

A woma doing pull-ups

Start with your hands on a bar about shoulder width apart, using an overhand grip with your palms facing away. Pull until the bar reaches chin level. Focus on compressing your shoulder blades together, and keep your entire body tight. Feel like a superhero after doing each one.

#7. X-crunch

You will form an “X.” with your body. Lie on your back with your legs and arms straight, lift your right hand and touch your left leg in a diagonal position. The same way with your left hand and move your right leg in an oblique form. Lift your neck, shoulders, and head, off the ground.

#8. Kettlebell Russian Twist

Start with the kettlebell just above the outer side of one of your hips. Hold your feet off the ground, and your core strengthened.

Take the kettlebell with your hands at the chest, and then incline back in a 45-degree form angle. Keep looking to the front.

The exercises above are one of the best to get rid of your back fat; you can find more youtube videos. Once you get familiar with this activity, you can go on with more advanced training.

It’s possible to lose back fat while doing push-ups?

Doing push ups constantly also benefits your back, so you can get rid of your back fat promptly. It is crucial to do push-ups properly; this way you will exercise your chest and core simultaneously.

This makes push-ups an extremely important exercise. Try to spread your arms apart a little wider than in the conventional push-up position. That will enable you to engage your muscles on your back.

If you only need one exercise, you can do only push-ups for 30 days. Once you feel you can do an exercise, you can modify it to do up to 300 push-ups per day. You have to take into consideration to listen to your body, don’t try to do them all at once, this way you avoid injuries.

Honorable Mention (Two Methods)

One way to get rid of back fat is with the Doctor Toshiki Fukutsudzi Method. When I think about this technique, it makes me lazier, but I found out this method is real and works.

You will only need a towel. A rolled to towel to be more specific.
This technique is a scientifically proven method. You will lose weight. You will get rid of back fat in a fun but versatile way.

#1 Technique to get rid of Back Fat for good.
Doctor Toshiki Fukutsudzi Method to get rid of back Fat.

# 2 Flabby Arms and Back Fat

 A 200 pound woman with back fat rolls

 

8 Best Exercises for Flabby Arms: How to Get The Best Results

A woman doing exercises for Flabby Arms

8 Best Exercises for Flabby Arms: How to Get The Best Results

This post also shows what is the best approach for sagging arms, but also how to lose weight in general.

Do you have no confidence because of flabby arms plus wish you have more toned arms to tighten your arms?  Do you want to get rid of the excess arm fat in the back of your upper arms that makes you look old? It does not matter if you were athletic before. Saggy arms have not compassion. It looks as bad as belly pooch. One of the most important aspects is that while you strengthen your arms, you also lose weight.

The bat wings or the part that belongs to the back of your arms or triceps is a very laborious part of the body in women. As a visible part of the body, it is not at all attractive when they are saggy. But don’t worry anymore the exercises for flabby arms below you will help you.

Flabby Arms Causes
How to Get Rid of Arm Fat
Can flabby arms really be toned?
Best Exercises for Flabby Arms

#1. Triceps Dips
#2. Tricep Extensions Exercises
#3. Resistance Band Bent Over Row for Arm Fat
#4. Dumbbell Reverse Flyes – Bent Over
#5. Diamond Pushups
#6. Scissors
#7. Arm Circles
#8. Arnold Shoulder Press

Sedentarism
What to Avoid

Flabby Arms Causes

It happens that we do not exercise our triceps the proper way. Sexy arms with well-defined muscles can boost your self-esteem, but what some people don’t know about this is that it’s not that hard to get toned arms.

Bat Wings can be the result of a sedentary life, weight gaining, also one common sign could be because of aging. Agedness, as a natural process in us as people, is noticed in the level of firmness of the upper arm, as well as its elasticity begins to decrease, as do the muscle, fat and the underlying layers of the arm. It is for that reason and because of its biological changes that result in the skin in that area becoming flaccid, you can also notice visible signs such as loose skin.

Also due to excess fat accumulation. Fat is usually reserved on the back of the arms as a result muscles in this area are inactive most of the time. When we spend long periods without physical activity we burn calories more slowly due to this attitude our skin loses elasticity and collagen synthesis slows down.

We should avoid at all costs a sedentary life to live a better plus healthy life. As we age our skin stops getting the stretch, poor lifestyle choices, genetic and the absence of a healthy diet plan are determinant factors to this issue. Performing the workouts below will change the way you look at your arms. Remember to alternate one workout a given time.

You need to exercise regularly, plus a well balanced low carb meal plan like this one should help you to lose arm fat permanently. With these exercises you will feel your arms getting stronger, that is when you will know the routines are working.

You can do this kind of exercise anywhere, but remember you must work it out consistently. The key here as always is discipline. You may combine all the workouts on a 30-day strength training routine.

Our genes

This is likely to be the biggest determination in finding out why and when your skin will lose its elasticity, lose its shape, and form wrinkles. Now I am not saying do what you like because you can’t control your genetic code anyway.

The bad habit of smoking

It is a firm fact that this causes damage to the skin in several ways. The physical movements of the facial muscles will wrinkle the skin much more quickly than a non-smoker. Nevertheless, the fact is that cigarettes have substances that interfere with the synthesis of collagen, increasing its breakdown, while together decreasing the delivery of nutrients to the skin.

How to Get Toned Arms

Do the exercises every other day, after five weeks of cardio for 30 to 40 minutes, without forgetting to eat a healthy diet, you will lose arm fat and get well-sculpted arms.

Resistance training or Strength training is a method of physical activity that is intended to increase the physical condition of muscles by using a muscle or group of muscles to work against external resistance.

Set a sleep schedule, and stick to it with discipline. If you choose to go to sleep at 7 p.m. every day, do it, don’t make any excuses. Keep in mind your goal is to lose arm fat, but not only that part of the body. The benefit of sleeping at the same time is super effective and gives you significant advantages in your life.

Stay hydrated, drink water, for example, lemon water. Your organism requires it. Lift weights, it does not need to be a heavyweight. To start, you can do this with two 7-pound dumbbells and increase them a little bit until you feel more comfortable with the weight you chose. For instance, once the first month is over, you can switch from 7 pounds to 10 lbs. weights.

Add high-quality proteins to your daily diet, grilled meat, grilled chicken. If this type of protein is not right for you, you can consume Pea Protein. Remember to do cardiovascular exercises. If you are severely overweight, do low-impact cardio workouts to support your joints.

Boost your fiber consumption. Studies show that a high-fiber diet keeps the heart strong. It is preferable if you consume fiber during your meals, so you get the full benefit of keeping more energy through the day. The fiber maintains stable blood sugar levels.

Can flabby arms really be toned?

It should be noted that no method particularly targets arm fat. Yet it is clear that the appearance of sagging arms or as some people refer to it as “bat wings” can be significantly improved through a combination of exercises. You can do exercise that aims to tone the arms in general by adding resistance training to strengthen the muscles and tighten the arms with complete aerobic exercise with a healthy low-carb diet.

#Best Exercises to get Rid of Flabby Arms

Although there are exercises that are specific for toning your arms, the best exercise for flabby arms is the one that works for you. What do I mean by works for you? Pick one that you are comfortable with. Even though it is true that some workouts are most difficult than others, but that doesn’t imply you need to do all of them at once.  Another fact is that you don’t need to wait to start seing saggy arms to start doing some Exercises and Stretches to avoid them.

#1. Triceps Dips

This exercise target the tricep muscles is a simple but effective exercise,  Lowering and raising your body with your arms engage the shoulder muscles and also your triceps.  This is super effective among all the workouts. It will also help to improve strength and stability in your chest, back, and shoulders.

#2. Tricep Extensions Exercices

While holding your 5 lbs, dumbbells raise the arms over your chest. Bent your elbows gently. Do not lock them; gradually bend them at a 90 degrees angle while reaching the floor. Both elbows need to be on either side of the head. Go back to the start position. Repeat the process 7 to 11 times.

#3. Resistance Band Bent Over Row for Arm Fat

To reinforce a proper hip flexion, you should do perks, this type of exercise also build a firm back. You flex at the hips and not the waist. When you are a beginner, it gets a little bit difficult because this is not a typical workout position. Practice and practice then you will do it with no difficulty.

With the bands in the same place as the upright row in a hinge your upper body forward at the hips at a 45-degree angle. The start posture is with your arms hanging down, then your elbows tucked as close as possible to your body, pulling the band back towards your waist. Lowers the arms back down and repeat.

#4. Dumbbell Reverse Flyes – Bent Over

You bend forward at your hips, paralleling your torso to the floor. Do not do it with heavy weights; grab a pair of 5lbs set of dumbbells at the beginning. Next with them hanging straight down from the shoulders and your hands facing each other, bent your arms slightly.

#5. Diamond Pushups

One benefit of this modified standard pushup it that you will get the cut arms or well-defined arms. Perform diamond pushups at least three to four times a week

You get into the usual pushup posture with your hands together directly beneath your chest so that both index fingers and thumbs create a diamond shape.

#6. Scissors

You swing the arms in front of and behind your body in a motion that simulate scissors. You stand with your feet shoulder-width apart while holding the arms out the sides. Do this parallel to the ground.  Alternate the arm on the top every other swing.

#7. Arm Circles

Arm circles is an easy exercise but require practice to feel the benefits when you do it consistently.

Stretch your arms straight out to the sides, while standing with your feet a shoulder-width apart. You keep the shoulders down; it requires 30 small backward circles, then switch directions and perform 30 forward loops to feel the heat on your shoulders.

#8. Arnold Shoulder Press

An exercise for the entire muscles.  It will help you to build muscle.

You sit on an exercise bench, then with your hands facing our body and your elbows bent, take a set of  dumbbells in front of you at your upper chest level.  As you rotate the palms of your hands raise the dumbbells till they are facing forward.

Lift them until your arms are extended above you in a straight arm form.

Pause for 5 seconds, lower them to the start position while rotating the palms of your hands clockwise. Repeat 7 to 11 times.

Resistance Band

Once your sagging arms start to disappear but if you are still a woman with 200 pounds of excess weight the 6 Best Ways To Lose Weight If You Weigh Over 200 Pounds tips are useful for you to implement in your daily exercise routines.

Get a Healthy Lifestyle by Overcoming a Sedentary Life

The lifestyle we lead will produce the health we want to have in the future. It is quite common for people not to choose one type of exercise for long life. 

Sedentary means living a lifestyle without physical exercise, this includes living a very relaxed life or spending an extended period of time lying down. In the United States as well as all over the world people lose their valuable time dedicated to a lifestyle without much interest in exercising. 

We can also define sedentarism as a lack of physical activity. Less than 20 minutes a day of exercise and for less than 2 days in a 7 days period. People decide their way of living but in a large percentage, their decisions are not right. Sedentary behavior is particularly produced by the way of living, the type of food consumed, and the way of working in societies where consumerism comes first. 

Ignorance about the benefits of exercise, lack of access to sports facilities, and lack of education about the subject can influence people not to spend time exercising. 

A person is considered sedentary when his or her weekly investment in physical activity does not exceed 2000 calories. So is a person who only does one weekly activity in a non-repetitive way, so that the structures and functions of our body are not exercised and stimulated at least every other day, as required.

Physical activity is interpreted as any physical movement produced by the body muscles. Physical exercise is a planned, structured, also repetitive activity that aims to enhance physical fitness. We talk about a sport when the exercise is regulated and competitive.

The lack of exercise or sedentary life decreases the capacity to adapt to any physical activity, initiating a vicious circle. It has been proven that sedentary lifestyles are one of the 7 fundamental causes of morbidity, disability plus mortality, developing the second most important risk determinant for inadequate health, after smoking. A sedentary way of life double the risk of cardiovascular disease, type II diabetes, and being overweight. 

It is crucial to consider that the risks of living a path life are serious and attempt against one’s present life. 

What to Avoid

Recommendations not only to avoid the flaccidity of the arms but to protect the whole body.

Once you are aware of leaving behind a life in not exercising, remember that it’s not a good idea to do pre-determined exercises. We believe that training hard and fast is likely to be more effective. However you could damage your muscles. Therefore, it is vital to gradually increase your exercise routine.

Alternate Your Workout

While you may be tempted to do the same exercise daily, it is best to avoid it. For example, cardiovascular exercise every day is not helpful. Alternate days according to your workout plan. You can have one day of cardio and one day of resistance training. This will help you avoid getting stuck in the weight loss that often occurs when you repeat the same exercise every day.

Drink water

Exercising while you are dehydrated affects your concentration when you do any type of physical activity. It is not required to drink large amounts, sipping water will do the trick. This will also avoid dizziness, nausea or cramps. Many advise a special electrolytes drink to recover in a short time, but plain water replaces lost electrolytes.

Exercising without eating or on an empty stomach

This technique is common to lose weight, however exercising without ingesting any drink or food is not recommended. Your body needs food to function, this is your fuel to build muscle. If you don’t do it first you will be damaging your muscles as they will get the energy or calories from themselves.

Injuries and/or pain during exercise

It is normal to feel some pain while exercising, but what is not so normal is to have the same pain during the whole exercise session. Rest that day and attend to your pain area. If the next day the pain goes away, start your routine with light exercise to see if the pain comes back.

Finally, avoid working out like a high-performance athlete. As a general rule, if your goal is to lose weight, it’s better to do little exercise than no exercise at all, so that you stay in shape for longer.

The best exercises for Flabby Arms

 

6 Best Ways To Lose Weight If You Weigh Over 200 Pounds

200 pounds of beauty woman

6 Best Ways To Lose Weight If You Weigh Over 200 Pounds

This guide will also show you the best attitude that we should present on how to lose weight. Let me tell you a true story when I told myself: I need to lose weight, right now!

One day I got on the scale and I was shocked. I was a 300 pound woman. I use to do that every morning. Three months before that I got on the scale, and I saw 257 pounds. Every other week I used to do the same thing the number was 277 pounds.

I did not understand how it happened. How does the weight creep up? I was not self-conscious about my weight gain, and not only that, but about my Health in general. I needed to learn how to tighten my loose skin asap. That day The worst of all is that the word BMI was unknown to me. My body mass index (BMI) was to the roof. The problem was an emotional one plus depression. I was eating a lot of processed foods,  also low in nutrients, aka Junk Food.

So in desperation I wanted to try fad diets. A friend of mine managed to lower her obesity with the fad diets, but it didn’t work out in the long run and you can mistreating your body as it is an unhealthy way to lose fat. I also think but twice about the gastric bypass surgery.  I didn’t even realize the moment I became a 200 pound woman and then a 300 pound woman. Years before my healthy weight was 130 pounds.

However, the reality is that I was not conscious of my bad eating and lifestyle habits. I managed to get rid of my obesity but I was not feeling well. I wanted to slim down more but something was preventing me from doing so.  I got angry when I saw that I weighed 200 pounds. I tried to convince myself, saying: I’m a 200 pound beauty, but sadly i was a 200 lb woman.

I weigh 200 pounds how do i lose weight

I did it, and you can do the same. Nothing is impossible. Don’t wait until the next day or year, don’t waste time, start your fat loss journey right now, plus stay fit and thrive, without the need of a weight loss surgery.

You think, yeah right! Is easy to write it than to make it happens. You know you can do it, but your mind does not let you. Convince your mind and start your 3 month weight loss journey now, 3 months is quite achievable weight loss goal.

That’s the question many of us want to find a solution for. We talk to ourselves, the most common words, It’s not so easy or It will take a lot of exercises to achieve it. But the reality is, everybody can start losing weight without much effort.

Let me explain, fat loss is an achievable goal to live a better life. He asked If I weigh 200 pounds, what methods work?

#1. Focus on the Now

Every human being makes mistakes, little or big ones.
The fact is you are in this world to obtain experience every minute, every hour, every day. Many times you remember things of the past and that big or little thing stop you from doing the best you can do today,  os simple have the vision to reach your weight loss success.

Worrying is something that can be stopped merely by deciding not to worry anymore. How to do it? Well, the fact is the human nature has been trained over the years what to think but never taught how to think. It is true.

Who owns your brain, your mind, your organism, your acts?
You are the only one who decides. Not your neighbors, not your friends, the only one is yourself.

Yes sometimes is hard to deal with issues in life. Remember this vital aspect of living; every problem is temporary. Decide to Keep Moving Forward.

Take two minutes to watch the video above you will know what I want to communicate here.

You are your own boss. If you choose to keep your bad habits, you know what? It is your call. The truth of the matter is no one will decide for yourself to the things the right way.  Choose to start your journey. Is ok to do baby steps, is perfectly fine.

For example, talk to yourself that tonight you will not eat your favorite junk food. Tomorrow you will tempt to eat the same processed foods again. However, that does not mean you fail, that means you are beginning to be more conscious about it. Instead, think for example to go to the gym or eat your veggies.

Do it tomorrow night again, talk to yourself and decide to be the best versio of you. Be positive, drop those 50 lbs, start today. You can do it!

My colleague kept saying but I’m 200 pounds. His mind was blocked, thinking it was impossible since he had tried almost everything. Many times we are so stressed out with the things that happen around us that we can’t see beyond that to find a solution.

#2. The Root of your Stress

You need to identify the root of your stress because when you are in that state you overeat, and the result are those 20 lbs you gained in the last two weeks. So Yes, Stress Make You Gain Weight – make you fat in no time.

Beat the Hormone that makes you obese.

Cortisol is our enemy. So don’t allow this enemy step at your door and sleep with you every day. When you are aware that this enemy in elevated levels interfere with your orgnanism and makes your immune system weak, this is the cause of your gain weight. High levels of cortisol cause other problems, like heart disease and the list goes on and on. With all the above you acquire the bad habit of overeating.

#3. Walking

Yes walking, you read right. Physical exercise does not need to be a complicated thing. Something simple as walking for 10 to 15 minutes can is enough. It’s an efficient way to start slimming down is with baby steps: step by step.

A few benefits of walking

A woman walking.

    • Prevent different conditions, for example, high blood pressure, type 2 diabetes and heart disease.
    • Strength your core, muscles, and bones.
    • Renew your mood.
    • Enhance your coordination and balance.

#4. Love Yourself

Accept yourself with all your heart, the more you do that every day you commit to working on yourself to enjoy a full life with excellent health and happiness. When you love yourself, you feel happy, and you can conquer any obstacle. It’s not going to be easy but when you practice to love your persona, you will improve your mood.

Moreover, all the things that try to beat yourself will be banished immediately. Invest in you, recharge yourself physically. Rewiring how you think about you and your future is the key to permanent and lasting change.

#5. Eat more protein

Ok, you weigh over 200 lbs! but did you know that when you eat a high-protein diet, the organism creates thermogenesis, a process that occurs in our human being, where your body expends energy to conclude the process of digestion? Also, contributes to warding off muscle loss. That is the reason why protein become number one key for your ideal weight.

food list for a healthier lifestyle

High protein foods list for weight loss.

      • Chicken Breast – 1 cup chopped or diced (140 g) contains 43g of protein.
      • Broccoli – 1 cup of chopped broccoli (91 g) contains 2.6 grams of protein.
      • Lean Beef ground – per 100 grams contains 26 grams of protein.
      • Fish, filled with multiple essential nutrients, super healthy and very high in heart-healthy omega-3 fatty acids, 0.5 fillet (178 g) contains 39 grams of protein.
      • Churrasco Steak 26g
      • Chicken Thighs 24g
      • Eggs 13g
      • Turkey bacon 30g
      • Chicken breast 31g
      • Ny Steak 23g
      • Bacon 36g
      • Mozzarella Cheese 28g
      • Pumpkin Seeds 19g
      • Fish 22g
      • Beans 20g
      • Salmon 20g 
      • Tilapia 26g
      • Skirt Steak 26g

Consuming quality protein is an effective way for women’s weight. Once you start losing weight and looking forward for your healthy weight, don’t be surprised if your arms become saggy. With these exercises for flabby arms, you will erase those bat wings in no time.

#6. 7 Day Low Carb Meal Plan

You should eliminate sugar-sweetened drinks. Consider cut back on bread if possible or avoid entirely. Try eating vegetables instead. Eat boiled eggs, plenty of them; you will surprise how eating boiled eggs will help you to get your ideal weight.

To conclude I want to share with you this.

The other day I was reading about the MMA fighter Connor McGregor.

McGregor said:

“If you can see it here and you have the courage enough to speak it, it will happen. I see these shots and sequences, and I do not shy away from them. Many time people believe in certain things, but they keep it to themselves. They do not put it out there. If you truly believe in it, if you become vocal about it, you are creating that Law of Attraction, and it will become a reality.”

The learning here is to believe in yourself to achieve whatever goal you want.

How many Calories to maintain 200 pounds?

1 pound of body fat is the equivalent of 3500 calories. Let’s suppose that your goal is to lose 1 pound every week, this results in cutting 3500 calories from your usual consumption. The calories we consume are compared to the calories we cut. This is essential to keep in mind as it would be the difference between losing 1 pound in 7 days as opposed to gaining 1 pound per week.

Reducing the consumption of 500 calories per day. Then we divide 3500 by 7, result 500. These 500 calories can be reduced by simply exercising. The key here is to perform low impact cardiovascular exercises routines to protect your knees,  tendons, from the beginning. 

How many calories should I eat with 200 pounds?

Let’s say you are a 200 pound person, 40 years old, 5’6″ tall, with your goal to slowly reach 160. You multiply your desired weight by 11. 

160 x 11 = 1760

That’s the approximate number of calories you would need to consume each day to reach your desired 160 pounds. 

Oppositely, if you consume more calories, 200 x 11 = 2200 would gain more weight. It’s simple math. And the numbers are perfect. If you are a 200 pound woman, multiply the number by 11. For a 200 pound man multiply the number by 12.

A woman trying to maintain 200 pounds

Emotional Eating

That’s why we should avoid eating for emotional reasons. That’s what I call “The blind method of gaining weight and interfering with your daily calorie intake”.

For example, you’ve worked hard during the week, you are excited because your week was a success, the sales went up; everything is going well. Then your best friend comes along and says well let’s celebrate. It’s in those moments that everything goes wrong. Many times we deceive ourselves saying: if it was only two Hawaiian pizzas and seven beers; there is the problem. While if you consciously say no and change your way of thinking and look for ways to celebrate healthily, that’s where the desired success comes from. 

It is a mental discipline and taking full control of the desired outcome. Slimming down is a decision with yourself. Don’t let anyone validate your destiny, you are going to achieve it, you must achieve it because it is your life that you have to control, and don’t let other people’s problems take control of your mind. 

Best Way to Lose Weight

The average adult body consists of about 60% water, which is something for example that professionals athletes or boxers use to their benefit when they want to achieve their short term goal fast, they become dehydrated to cut weight. They are normally in great shape also have an ideal body weight, so they will not burn significant fat in the whole process.

How to Cut Weight

Losing weight is a goal that can be accomplished first with discipline. Then with an exercise routine that doesn’t have to be a strenuous one. The best way to do it is by listening to your body. He gives you inside information to get it done the right way. But if you want to lose 10 pounds in a week to name an example you need to read this before you start with the wrong foot. You need to be aware of some critical points to decide if this approach is for you or not. 

Cutting Weight

It has to do more about the ingest of water and sodium levels plus putting the organism into overload to slim down, so to start you need to drink a lot of water, 7 liters of water will not certainly interfere with your ideal body weight. More here Understanding Calorie Intake

They put their organism into overdrive and throw away more extra water than they take in that’s why they can burn off some extra calories by going to the bathroom about 30 times a day, eliminating calories intake, by eating foods with high-quality protein like the popular ketogenic diet that also makes the human  behave in a very similar way to the water loading method. It works almost the same, their whole carbs are extremely low, or they skip it all by eating about 60% of their caloric intake the other 40% is high-quality protein plus this diet is quite easy to add. 

It’s something they follow even when they don’t need to cut weight. With  no Sugar or Glycogen in the organism so then it converts the fat for energy, being this technique effective for the definition of the muscles. Another great benefit of this type of diet is that one gram of carbohydrate takes out 2.7 grams of water and by getting rid of the calories, even more water is removed and thus the micronutrients. 

The large amounts of water you drink in the early stages with this technique will lower aldosterone which is a hormone that acts to conserve sodium and create potassium, both are indirectly related, therefore when potassium levels are high sodium levels are low and so it is beneficial to eat foods rich in potassium as a way to lower sodium levels.

As they get closer to their purpose, they decrease the amount of water to drink from 2 gallons on day one to 1 gallon on day two and three and a 1/2 gallons on day four, and on day five they are only aiming for five gallons on the day before the weight and on the actual day of the weigh-in, reducing the water to just a few sips if they feel they need to do more. 

Hot Bath

hot bath method to lose weight

However, this is not the only method to cut weight, the athletes expose their bodies to heat as a way of extracting even more water out of the system and one very popular and extremely effective way of doing just that is through hot baths. 

The method consists of dehydrating your organism for four days continuous. The main focus is to sweat the most in hot humid environments and since water offers 100% humidity plus the water is really hot but no more than 9 to 16 minutes out of time, next, they move on to more moderate versions of sweating using the sauna bath covering up in towels.

You too could go through this cycle several times until you have extracted enough fluids a final push to get more fluids out of the body is to use natural diuretics it’s not mandatory but it might works for you very well plus Natural Appetite Suppressant Foods for Weight Loss like Green tea extract, Garcinia cambogia, Fenugreek, Yerba mate or Conjugated linoleic acid.

Herbs to Cut Weight

One small step is to use dandelion root extract tea, it may not necessarily curb hunger, but it is a natural diuretic, which will effectively help relieve bloating. You could use a more straightforward technique like intermittent fasting you refrain from eating certain hours throughout the day following the ketogenic diet to stay lean for longer periods. I used the method above and all I can say that I’m happy with my current weight: 130 pounds.

Healthy Weight – Knowing Your Ideal Weight

To know if you are at a healthy weight, it’s crucial to know the body mass index (BMI). According to the National Institute of Health (NIH), a series of measures are followed to know exactly the obesity level.

This measurement is based on the relationship that exists with the height of the person. We can say that the higher the BMI, the greater the risk of health complications.

Don’t quit. Stay Fit and Thrive.

THE LAZY WAY TO LOSE WEIGHT FAST

A woman looking for her ideal weight.

 

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