The FATLOSS Struggle is REAL. Its hard losing weight and burning fat, but that does not mean you should give up with the going gets tough and in this video I explain why.
Never settle in an unhealthy body! No matter how long you have been at it… How far you have to go… How hard the journey is along the way…. Consistency will get you there every time 🙂
Enjoy this video!!!
Are CARBS the ENEMY?
Do they have a place in your fatloss routine?
In this video I will be discussing whether carbs are the enemy and whether carbs can be used in your fat burning routine.
Are carbs good or bad? Should you avoid carbs? Are low carb diets sustainable?
If you like this video please SMASH the LIKE BUTTON!
Enjoy this video!!!
When you have a negative feeling, the thought of comforting and drowning yourself in food sounds like a good idea. Your mind will be taken off of dealing with your emotions and food will heal… Well… at least for the first five minutes of a binge. After that, you will continue to eat, but not because you are hungry. You will start to notice that your original feelings of sadness or other reasons will come back, along with new feelings of guilt because you just ate so much food. Is there a way out of this crazy cycle?
course there is!
Here are five steps that you can start implementing into your daily life to conquer a binge.
The first step is to feel deserving of yourself. You need to feel that you are worthy enough to change your binge eating habits. Only after you do this and improve your self-esteem can you win the war over Binge Eating Disorder.
The second step is to throw out all foods in your house that you like to binge on. Remember, if the food is not readily available to you, it will be harder to binge. This also means when you go grocery shopping. When you don’t purchase foods that you binge on, it will be easier to conquer a binge while you are at home. You want to make it as hard as you can.
The third step is to buy a journal (it can be electronic as well). I like to use the Day One app in the App Store. In your journal, you are going to record all binges and what feelings were present during the binge. Record all details including the time, day, what you ate, how much you ate, and how you felt before and after the binge. Journaling is a great tool because this will provide insight to you as to why you turn to food like you do. This will help to narrow down your binges so that you will be able to see any similarities that happen when you binge.
The fourth step is to find a healthy replacement. Simply stopping a habit (especially a lifelong habit) will be difficult. Not to mention impossible unless you replace your bad habits with a healthy one. For me, when I get bored, I like to watch YouTube fitness videos or health documentaries. It’s hard for me to do something unhealthy when I am
constentlt learning about health. I also make it a habit to do some calisthenics while I am watching my favorite shows. It makes it much harder to eat out of boredom if I am busy working out. The point is to occupy your time with something you like and enjoy instead of trying to fill a void with food because food can never feel that void (at least in the long term).
The fifth and final step to stopping a binge is to talk about it. Talk to a friend or anyone else that you can trust about how you are feeling. If you are upset, vent your frustrations out to them. Just having someone listen will be very helpful to you. You will feel that a weight has been lifted from you after you get everything off of your chest.
When we hold our emotions in, the emotions will continue to build up
negative energy to the point that it will explode and you will give into temptations. By talking things out, you release any negative pent up energy that can fester causing you to reach for food, to numb temporarily numb your emotions. This in turn just causes more negative emotions because you beat yourself up for binging only to repeat the cycle again and again.
Are Carbs Your Enemy? Find Out the Real Truth
Carbs which are short for carbohydrates have received a really bad rep. Nobody serious about losing weight is showing carbs any love. There are low carb diets, no carb diets, etc. Even celebrities have come out and said that they barely consume any carbs to maintain their slim, toned figures. So, are carbs really bad for you?
Carbs can be good and bad for you. When consumed at the right times, carbs
Carbs are your friend and not your enemy. You just need to know which the good carbs are and when to consume them. You’ll also need to be aware of how to combine your carbs with the other macronutrients for fat loss benefits.
First Let’s talk about the negative effects of carbohydrates.
-Carbs have a direct impact on a well-known hormone called Insulin. Carbs spike insulin levels and elevate blood sugar higher and faster than all other macronutrients (proteins and fats). In the presence of high insulin levels, it’s pretty much impossible to burn fat as fuel because your body will also burn stored glucose before it can get to the fat stores.
-Excess carb intake creates a lot of water retention (bring on the bloat), which leads to a soft look so it makes you look and feel bloated.
Now, let’s look at the positive effects.
Carbs are the purest, most natural forms of fuel, provided you eat the NATURAL carbs from sources like brown or white rice (I personally prefer white rice because brown rice tends to have anti-nutrients but that’s a story for another day), potatoes, etc. A doughnut is NOT a natural source of carbs.
Carbs help to build muscle, boost metabolism, raise thyroid output, keep leptin (your body’s #1 fat burning hormone) levels in check, improve the free testosterone to estrogen ratio for both men and women, burn
I personally practice carb cycling because I have found it helps me get a jump on fat loss by replenishing my well-spent muscles and keeping my metabolism from dropping due to calorie restriction when I am cutting.
I also find because I practice HIIT Training on a regular basis being solely low carb or kept causes my performance to suffer and me to fatigue a lot faster.
These are definitely some good reasons to keep carbs in your diet. In fact, if carbs help you lose weight faster, why would you even want to eliminate them? You just need to substitute bad carbs with good carbs in moderate amounts.
So what are good and bad carbs?
Cakes, doughnuts, white flour products and actually any processed form of carbohydrates are best avoided. Most people have difficulty doing this because of habit. They are so used to eating these comfort foods that giving them up just seems so painful. Making this crucial change to good carbs will make all the difference. Examples of good carbs would be rice, potatoes, squashes, fruits, etc. Eating these starchy carbs when prepared the correct way, will really benefit you.
Of course, there are a few more factors like combining your carbs and when to consume them. However, those are beyond the scope of this article which just aimed to show you that carbs can be good for you.
If you wish to learn more about fat loss, carb cycling, and weight lifting then tune into my YouTube Channel.