How I Lost 10 kg Naturally In Two Months (or Less)

How I Lost 10 kg Naturally In Two Months (or Less)

My friend came to visit me recently and he was shocked to see how slim I have become.

All this while he is interested in losing weight (he weighs 90 kg and it is big for an Asian) as well and he was curious how I did that.

I shared with him my “secret” formula.

As an afterthought, I guess many people out there who are like my friend – trying very hard to lose a few pounds but can’t see the results they wanted. Then they give up.

I wanted to share with you my own experience in losing weight.  This post might help you to see hope again if you failed to lose weight in the past.

That’s the reason I wrote this post.

First off, I will not tell you about any fad diets or magic formula pills. Neither will I tell you you can lose weight with one single superfood. Because I truly believe a balanced diet is the only way to permanent fat loss and healthy body.

What I am going to share with you is what I found accidentally while I switched my diet to whole foods and 80% plant-based. I didn’t set out to lose weight in the beginning. My intention was to feed my family with healthy foods. Losing weight is a side benefit I got out of adopting a healthy family diet.

I am not saying you must lose weight to be fit and healthy. Because when you eat healthy, you body will adjust to an optimum weight automatically.

This is exactly what happened to me. After I changed to healthy foods, my body knew better and my weight has been reduced to 63 kg (139 lbs) since the diet change.

My current weight is the weight I had when I was in university – before I put on weight after consuming too much white bread.

Having said that, here are some advice for you.

Don’t get too hung up over your weight (also don’t over-trust figures like BMI (body mass index) as they are for reference only and not rules set in stone).

Another advice on weight loss: Skipping meals is the worst thing to do. You don’t want to skip meals but what you need to do is to replace your current diet with raw, unprocessed, and natural foods – as best as you can be.

Besides foods, does exercise play a role too in weight loss?

As in my case, the answer is no. I jog 2-3 times a week. Since my exercise routine remains the same throughout my diet change. I can conclude that my weight loss has got nothing to do with exercise. That simply means you can even lose weight just by changing your diet alone without exercise.

But again, I am not saying you don’t need to do exercise. Both diet and exercise are important for your well-being.

Let’s get down to what I did to lose 10 kg (22 lbs) in 60 days.

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What I Did To Lose 10 kg

Here is the list of what I did (not in particular order) to lose weight. Of course, I am still doing these to maintain a healthy diet.

• Remove afternoon snacks totally. I used to have bread or biscuits with 3-in-1 coffee. All contain super high sugar content. By doing this alone, I lost 2-3 kg in 2 weeks. It took me about 3 days to getting used to not having snacks. It’s a mental game that you have to play. In case you really can’t give up snacks, take healthy alternatives such as raw cucumber sticks and herbal tea or green tea.
• Reduce animal products significantly. These include meat, butter, cow’s milk, eggs, etc. We only eat animal products on weekends. When we do, we try to get free range grass-fed products if possible.
• Include raw foods and juices. I started to include salads and juices in our diet since the change. I take juice only for breakfast. Last week I started to include wheatgrass as part of my juicing ingredients.
• Increase plant-based foods. We eat plant-based foods on week days. I even try sprouting. Items always on my grocery list are broccoli, kale, cauliflower, watercress, pumpkin, eggplant, tofu, cabbage, red and yellow peppers, bok choy, celery, tomato, spinach, cucumber, carrot, lettuce, miso.
• Include grains, legumes, and nuts and seeds. In the past, I had never taken any of these in substantial amount except brown rice. Since the change I now include the following in my diet: buckwheat, millet, quinoa, mung beans, chickpeas, lentils, split peas, sesame seeds, flax seeds, and sunflower seeds.
• Take healthy fats. Yes you read that right. We need healthy fats in our body and they won’t make you fat. Avocados, olive oil, nuts and seeds. I sometimes buy Udo’s Choice 3-6-9 Oil Blendas salad dressing. On the other hand, I avoid unhealthy trans fats and saturated fats that can be found in processed and packaged foods such as frozen foods, cookies and candy, chips, and fast food.
• Replace bread with flourless sprouted bread. White flour is the culprit of weight gain and obesity. I stay away as much as possible from white flour-based products… and yes this includes donuts! I use healthier alternatives such as buckwheat flour and spelt flour.
• Allow at least 12 hours gap before breakfast. For example, if I take dinner at 7pm, I will have breakfast at 7am or after the next day. This is to allow enough time for the body to digest what I had the night before.

Too Daunting? Do This…

Don’t be alarmed if it seems too many things to do. You don’t need to do it all at the same time. To simplify things, pick one change you wish to do and do it until you are comfortable. Then move on to the next change. Changes made slowly are better accepted than everything done at one go.

To start off, I will suggest you take liquid (juice) for breakfast. The best is to combine fruits and vegetables although our focus here is to have more vegetables in raw form. Having fruits in your juice can be tasty and refreshing. If budget allows, get a masticating juicer such as Omega J8003. It is excellent for juicing leafy vegetables.

Important: Results may vary. You might not lose as much as I did. It could be more or less. My wife has lost 4kg. Not as much as I have but what is more important is you know you have got a healthy diet and eventually a healthy body – a body that is free from disease and sickness – regardless of weight loss or weight gain.

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How to Lose Weight in the Breasts & Back Area

Step 1

You should avoid drinking sodas, juices and sweet teas, which are high in calories and can cause weight gain. Photo CreditMedioimages/Photodisc/Photodisc/Getty Images

Change your diet to help you lose weight throughout your body, including your breasts and back area. You can do this by reducing your caloric intake by 500 calories per day while keeping your level of activity the same. Since a calorie is a unit of energy that your body uses to perform functions and physical activity, and 3,500 calories make up one pound of fat, following a this caloric reduction will help you lose one pound of fat per week. To do this, avoid eating high-calorie foods, such as cookies, cakes, chips and fried foods. In addition, you should avoid drinking sodas, juices and sweet teas, which are high in calories and can cause weight gain. As you continue to cut calories, you will notice weight loss in your breasts and back.

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Step 2

Choose to eat more fruits, vegetables, legumes, whole grains and low-fat dairy products. Photo Credit Goodshoot/Goodshoot/Getty Images

Eat a well-balanced diet. Choose to eat more fruits, vegetables, legumes, whole grains and low-fat dairy products. These foods are low in calories, which will help you lose weight when eaten in moderation. Additionally, a well-balanced diet provides your body with vitamins and nutrients needed for optimal health. The U.S. Department of Agriculture recommends eating one-fourth of a plate of whole grains, one-fourth of a plate of a lean meat and one-half of a plate of fruits and vegetables. No specific food can cause you to lose weight in your breasts or back.

Step 3

Swim regularly to improve the overall look of your breasts and back. Photo Credit Stockbyte/Stockbyte/Getty Images

Swim regularly to improve the overall look of your breasts and back. Although swimming is an exercise that, paired with proper diet, can result in weight loss throughout your entire body, this activity builds muscles in your breasts and back to give them a firmer, more toned appearance. You may also try other aerobic exercises that incorporate chest and back muscle use, such as boxing. If you prefer other aerobic exercises, you can still lose weight, although you may not benefit from increasing tone in your back and breasts.

Step 4

Incorporate resistance exercises into a workout regimen that focuses on building muscle in your back and breast. Photo CreditMedioimages/Photodisc/Photodisc/Getty Images

Incorporate resistance exercises into a workout regimen that focuses on building muscle in your back and breast. To work your chest muscles, your pectorals, you can perform pushups. Lay flat on the floor and place your hands palms down and even with your chest. While keeping your legs and back straight, slowly push your torso off the floor until your arms are fully extended. Next, slowly lower your torso to one inch above the ground. Plan three sets of 10 to 15 pushups. Take a break when you need to if you cannot complete a full 10-repetition set.

Step 5

Add the Superman exercise to firm up your back muscles for a better appearance. To perform, lay flat on the floor with your arms and hands extended out in front of you. Lift your torso and thighs off the ground to try to make a u-shape with your back. Hold for five seconds at a time. Set a goal to do three sets of 10 to 15 repetitions to tone your back.

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How To Lose Weight Fast Tips

Losing weight: the floor

This article is for overweight people who want to know more than what you need to do to lose weight . In this article we discuss how weight loss in your body just goes into his work.

Losing weight is the result of a well-functioning body. If you read and understand what is in this article you will understand why:

• Jasper's list is the best way to lose weight;
• you do not have to eat too many carbohydrates if you want to lose weight;
• intense exercise is necessary to lose weight;
• your body stores as much fat; and
• losing weight does not have to be as complicated as many self-proclaimed "diet gurus" make believe;

You can lose weight compared with driving a car. You have to be a mechanic to drive a car, but it is useful to know what the car (how to change the oil for example). So it is with weight loss. You do not have any knowledge of your body to lose weight, but it can come in handy in the process.

I advise you to read this article properly. If you are not interested in the workings of the body, but only want to lose weight fast, then stands in this article describes exactly what you have to do. Below is a closer look at why that is the right approach.

Body

Body include an energy buffer for your body. The moment you get into more energy than you consume then you store the extra energy as fat. If you need energy and there is no food in the neighborhood then you can burn body fat to produce energy so as yet.

Not all the nutrients as easily stored as body fat. To understand how you can burn fat more easily (or not to save in the first place), it is important that you understand how your metabolism. Metabolism is the process in your body that food is what you get inside, revenues for energy.

Metabolism and lose weight

All the different types of metabolism take place in the cells of your body.These cells are, what I call, the energy centers of the body. Each cell is such an energy plant. This energy plants can include glucose, fructose, fatty ketone and convert it into energy (in the form of ATP).

The two 'types' metabolisms which we cover in this article: Glucose metabolism and fat metabolism. Glucose metabolism of glucose used as the base fuel in order to generate energy metabolism of fat and fat used as the base fuel in order to generate energy.

You stimulates glucose metabolism when (some) carbohydrates you eat and stimulates fat metabolism when you eat fat.

Carbohydrates are divided into two groups: complex carbohydrates and sugars. Complex carbohydrates can be found for example in grains, potatoes and rice. These complex carbohydrates in your body including converted to glucose. Sugars come in the form of include: sucrose, glucose and fructose.Fat is made up of fatty acids, such as: verzadigede fatty acids, monounsaturated fatty acids, polyunsaturated fatty acids and trans fatty acids.

Glucose metabolism

The energy plants in all your cells consist of two chemical processes. The first process is the process of glycolysis (the anaerobic process), this process mainly converts glucose to pyruvate in. The second process is the citric acid cycle (the aerobic process), this process converts pyruvate to mainly in ATP.

These two processes are connected one behind the other. That means that the output of the first process is the input of the second process. And so therefore glucose from your bloodstream into energy.

Let's assume the following situation is not much energy the body needs, the body is in an anabolic state as it is called.

During the citric acid cycle is also created a dust citrate as a byproduct. Citrate is a sort of feedback mechanism that indicates whether the body has enough energy. Citrate blocks the enzyme phosphofructokinase in the glycolysis process, when the body has sufficient energy.

If the body has enough energy, the glucose can not be converted into pyruvate and therefore not converted into energy. The glucose, which can not be processed (because the body has sufficient energy), now that accumulates within the cell. This is not desired, you responds cell by removing all excess glucose from the cell by adding it back to the bloodstream.

Too much glucose in your bloodstream is dangerous. Now these glucose molecules no longer in the cells and also can not all remain in the bloodstream, they are linked together and stored in your liver and muscles.These interlinked glucose molecules called glycogen. You can store glycogen in your liver just 70g and only 200g of glycogen in your muscles. So after 270g of glucose in the form of glycogen denotes 'full'.

At the moment of the glycogen storage locations in the liver and muscles are full, there is a problem. For now, the glucose can not be converted into energy, and it can not be stored in your liver and muscles. The only way that the body is still the glucose (as a 3 adjacent linked glyceraldehyde-3-phosphate molecules) stored in your body fat. And your body fat as we all know an infinite repository.

But that's not all ..

The conversion of glucose to triacylglycerol (the 3-linked to each other glyceraldehyde-3-phosphate molecules) is going, but with a limited speed.This creates a dangerously high concentration of glucose in your bloodstream. In response to the high concentration of glucose in your bloodstream, your body produce more insulin. Your body does not know better than that insulin helps get the glucose out of the bloodstream and allow it in the cells.

As we have seen, the cells will have no glucose more for this because they have all the energy they need. Thus, the insulin-receptors on the cells (which are "doors" which glucose enters the cell) decrease. Except in one place, the insulin receptors on your body remain. JE is body fat, in addition to a place for storage of energy (in the form of triacylglycerol), also a storage place for glucose, so that the body does not "smothered" in a too high concentration of glucose.

The body is now in the state of internal starvation. Imagine that the demand for energy is now rising (because you go running for example). And is not enough glucose in the bloodstream longer, this is all tidy by insulin and moved to your body.

If there is no glucose in the bloodstream, then the next opportunity to get energy from your body. However, the enzyme that makes this (Hormone-Sensitive Lipase, HSL) is sensitive to insulin. And insulin concentration in the blood is high, as we have seen above.

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High concentration of insulin blocks the ability to extract energy from your body

So just to summarize: because you (much) too much glucose in was at a time when your body did not need it, the body could not help but most of the glucose tuck away in your body fat. Hiding of the glucose in your body fat was associated with high concentrations of insulin in your bloodstream.

And now, the demand for energy increases. The high insulin levels block HSL.There is a minimal amount of glucose present in the blood and it is not possible for body fat to be converted into energy.

So your body is crying out for energy, and brand you as an intense hunger.And often a specific appetite for sugar and carbohydrates (also known as acute sugar draw), because your body knows that sugar rapidly into glucose and thus can be converted into energy.

Then you mark this appetite and will eat anything. You have a 'pull' something sweet and / or anything that "fills". Maybe you take an energy bar or a plate of pasta or a sandwich. The result is that an enormous amount of glucose gets into your bloodstream, and from here the whole cycle begins again.

The cause of the cravings for carbohydrates (complex carbohydrates and sugars) is the fact that you've eaten carbohydrates. And all the carbohydrates you eat and do not burn directly stored in body fat and can be used again as a very difficult energy.

This makes the carbohydrates in your diet is not the primary factor for the amount of energy you have, but carbohydrates are the primary factor for the amount of body fat you have.

Fat metabolism

The fats you ingest in your diet can be either used directly as fuel or stored in your body fat for later use. When the fat to be used immediately then thetriglyceride will be broken down into glycerol and fatty acids. The fatty acidsare transported through the bloodstream to the cells that do require energy.

Within be arrived in the cell, the fatty acids are converted into acetyl-CoA.Acetyl-CoA is an input for the citric acid cycle. And the citric acid cycle produces energy in the form of ATP, as explained earlier in this article.

Note that in this case there is no extra insulin made. Your energy storage mechanism (body fat) works as expected if you are fat as a primary fuel for your body.

Even if you ingest a lot of fat when you're out of energy your body can handle it fine here needed. The fats are stored for later use. At the moment that there is a need for energy to be here, in contrast to glucose metabolism, or first made a claim on the supply of energy in the body, and there is therefore no follows (or a Minde strong) feeling of hunger.

In other words: fat metabolism gives you the ability to burn body fat.

This knowledge of the different metabolisms are also supported seen from an evolutionary perspective

You, me and all other people on this planet are the result of millions of years of evolution. Our body has always perfectly adapted to the situation in which we live.

However, changed in the last thousands of years in our diet a lot and very fast (for evolutionary standards). We are almost no carbohydrates, gone to a lot of carbohydrates and we have a lot of healthy fats for almost gone no healthy fats.

The primary energy source has shifted from carbohydrates and healthy fats to our body here has not yet adapted to.

Think about it, hundreds of thousands of years ago ate gay sapiens mostly vegetables, nuts, seeds, seeds, fish, meat and other animal and natural products.

Contain vegetable products after these large amounts of healthy fats and low in carbohydrates. Note that fruit is not listed. Fruit was eaten only at that time when the trees / plants grew and when it was ripe and it was only a few weeks a year.

Carbohydrates as the primary fuel instead of fat, in my opinion, is the number one cause of obesity and diseases such as diabetes, obesity and even some cancers. And I'm not alone.

Research at Johns Hopkins Univertity in America confirms that large amounts of carbohydrates prevent weight loss.

Now we know why fat as a fuel is better than glucose as fuel, it is important that we know exactly which fats are best used as fuel and which are not.Because not all fats are equally healthy. Some fats are even very bad for your body.

Healthy and unhealthy fats

As described previously, fats from fatty acids. Whether a fat is healthy or not depends from fatty acids which it is built up. If the fatty acids are healthy fats that's healthy.

You have four different types of fatty acids: saturated fatty acids, monounsaturated fatty acids, polyunsaturated fatty acids and trans fatty acids.

The subdivision of souring over these four groups on the basis of their molecular structure. The amount of hydrogen atoms (H) relative to the amount of carbon (C) atoms, and the amount (and type) double bonds between the carbon atoms are properties of the different groups.

Trans fats, are not in the nature are not suitable for our body. Trans fats interfere with, among other things, the structure of cell walls. Trans fats are a lot used in manufactured foods (such as cookies and chips for example).

Saturated fatty acids are among others in animal products (meat, fish, butter, egg, etc.), and tropical oils (such as coconut oil and palm oil). These saturated fatty acids are, in most cases a good source of energy. Animal products, it is very important what kind of food the animal has had during his lifetime. The power and the movement that has had the animal attacks the fat composition to.

Of the two unsaturated groups can not be said whether they are healthy or not healthy. The two contain unsaturated groups both good and bad fats.

Monounsaturated fatty acids, are, inter alia, found in some types of fruit such as olives and avocados, in nuts, in sunflower oil, milk, red meat, and sesame oil.

Polyunsaturated fatty acids contain both good and negative fats. There are two special groups of polyunsaturated fats that I want to discuss briefly.

Omega-3 vs. omega-6

Omega-3 and omega-6 are polyunsaturated fatty acids. The 3 and 6 in "omega-3" and "omega-6 'stand for the location of the first double bond between two carbon atoms in the fatty acid molecule.

It is very important that your diet has a good relationship in the number of omega-3 and omega-6 fats. Opinions are somewhat divided on this ratio.Above also applies here, of course, that every person is different, so that relationship is for each person something different. But overall, a ratio of 1: 2 a safe ratio.

In Western society, the ratio is greatly disturbed. The ratio between omega-3 and omega-6 intake in Western society is at about 1:30. So do not worry too much about the omega-6, which will get you in anyway. Focus especially on the inside of get extra omega-3.

So we go from good carbs to fat as a primary fuel. What confesses this to our daily diet?

What do you do every day to let your metabolism working properly?

Other essential nutrients

Weight loss is due to a properly functioning body. Therefore, still referred to as a three other essential nutrients below.

Protein: In addition to fats and some carbohydrates (fruits) is also very important that you get enough protein. If you have many of the previously mentioned eating good fats, then you soon come to the right amount of protein. Grass fed meat, cold-water fish, omega-3 eggs, and nuts are excellent sources of protein.

Vitamins and minerals by eating a lot of natural foods do you make sure you get enough vitamins and minerals. Unfortunately, it is virtually impossible to get these essential substances from vegetables from the supermarket. The amount of vitamins and minerals in vegetables has decreased in recent years very much. I encourage everyone to swallow vitamins and minerals as a dietary supplement.

Water: Your body is more than half of water. Water cleanses your body and removes waste. Drink at least 2 to 3 liters of water per day (in the case of extreme movement / exercise more water is required).

For weight loss

Losing weight is a decision. If you want to lose weight then it can, it can be easy and enjoyable. You'll just have to adjust your diet for it.

To make this as easy as possible for you I made Jasper's shopping list. This list includes all the products that you can eat if you want to lose weight quickly and easily. The products enhance fat metabolism and minimize the glucose metabolism.

You can download the list by filling in your name and email address.

The time to act is now. Eat the products of the shopping list for a minimum of 10 days. You'll be amazed at your progress.

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