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Why is breakfast so important?

Now whether you hear it from someone or read it online, time and time again we are told that we should be eating breakfast. This is because the first thing we consume breaks the overnight fasting period after a good night’s rest.

As kids, our caregivers frequently said we needed breakfast to be big and strong. Whilst this is sort of true, now we’re adults, are we actually aware of the benefits of eating breakfast.

The answer is, probably not!

Countless people go on about how breakfast is the most important meal of the day. Besides, other than the obvious that it is the first meal of the day, what actually are the benefits of eating breakfast?

Let’s take a look.

How important is breakfast?

There are multiple reasons as to why our parents persuaded us to eat breakfast in the morning.

Now nearly all of us have heard the timeless ‘eating your carrots will help you to see in the dark’, and as kids, who were we to challenge why breakfast is the most important meal of the day. It was pleasing enough for our parents that we ate it in the first place, let alone actually knowing the benefits of eating breakfast.

Yet, as adults we often skip breakfast due to a lack of time, we’d rather snack on the way or at work, we’re trying to lose weight or just simply because it’s an inconvenience.

That’s why I’m here to tell you the benefits of eating breakfast and to understand why breakfast is the most important meal of the day – and no that is not what I meant, put down that twinkie.

Maintain a healthy lifestyle

So you’re thinking ‘is breakfast really important for my health’… well of course it is.

Alongside the fact that breakfast delivers vital nutrients and minerals to your body, research has shown that those who eat breakfast reduce their chances of developing heart disease.

Also Read: Get Your FREE 15 Day Diet Plan With Every Order

If you’re that person that goes straight out the door without having something to eat, you’re potentially increasing the likelihood of developing heart disease by a huge 27%, according to studies, and that’s not the half of it.

Further research has revealed that skipping breakfast in the morning is associated with a 20% increased risk of type 2 diabetes in women.

Perhaps, before you rush out of the house, make time to consume something and absorb the many benefits of breakfast and get your first portion of energy, focus and those all-important nutrients as well.

Key vitamins and nutrients

As a kid, my Mom would always tell me that unless I ate all my fruit and vegetables, I wouldn’t grow to be big and strong… The same rules applied to my breakfast too!

I absolutely see how important breakfast is, and not just for the energy it gives us, but for all the other health benefits it provides.

Depending on what you choose to have for breakfast, a lot of breakfast foods hold the key nutrients we need to give our bodies to stay healthy, function and grow. Several of these foods are high in vitamin B, fiber, calcium, iron and folate, giving us that daily dosage of vital nutrients.

If you’re that person that always skips breakfast, you’re potentially missing out on essential nutrients and not reaching the daily recommended intake. It may be that your body has enough energy to get to lunch before eating, but skipping breakfast will still leave you without those crucial vitamins and minerals.

Stay energised

There are so many reasons as to why breakfast is the most important meal of the day. Energy is most definitely one of these. The energy source our body uses is glucose, this comes from the breaking down of carbohydrates. Now it is likely that you’ve heard this before, but not all carbs are bad for you.

Foods containing fat aren’t necessarily bad for you either! Hang on though, before you scoff that bag of cookies, it’s important you understand the benefits of eating breakfast, and a healthy one at that.

Also Read: How to suppress your appetite naturally

Our bodies naturally store energy as fat. However, some glucose gets stored too, mainly in your muscles and liver. So, this is why if we want to lose weight, we need to consume fewer calories and burn more. This will then make our bodies turn to these fat stores to find energy.

So, when you opt to not eat (fast), like when you’re sleeping, your liver will break down the glycogen and gently release this into the bloodstream as glucose. This is what looks after and makes sure your blood sugar levels stay stable.

Upon waking up our glycogen stores are rather low, due to the fact we haven’t eaten for 10 hours or more.

Whilst having a nice hot coffee instead of eating breakfast might be appealing, one of the benefits of not skipping it is that it is a stable source of energy.

When you opt for a filling and healthy breakfast such as oats, you’ll feel fuller for longer and the nutrients from them will gently release energy to keep you going.

Keep an eye on your weight

According to research, being obese or overweight is often associated with those who skip breakfast on a regular basis or completely. Whilst there is more than enough room for more studies to take place into the benefits of eating breakfast for controlling our weight, some research has shown that:

  • Eating breakfast helps us to retain steady blood sugar levels, this stops big shifts that could lead to unhealthy snacking.
  • Healthy breakfast foods are still filling, this assists in stopping those snack cravings and curbs hunger.

Although, many believe that not eating until lunch helps them to manage their weight goals. This of course depends on your willpower to resist those convenient, sugary snacks.

Eating a healthy breakfast: the benefits

Scoffing any old baked goods in the morning just isn’t the same as making yourself a healthy breakfast. I mean yes, eating something first thing in the morning can help to get us ready for the day ahead, but convenience foods are full of sugar and are less effective than you may realise.

Why not make the switch from sugary cereals to oatmeal, it’s very nutritious and can aid in lowering your cholesterol and protect LDL (good cholesterol).

Besides, these oats are also full of antioxidants, meaning they not only give you the boost you need, they make you feel fuller for longer, so you don’t feel the need to snack between meals.

Breakfast foods: what are the best ones

Now, we’ve already talked about how choosing sugary cereals may not be the best decision as they don’t fill you up nor give you the important nutrients needed.

Alternatively, give some of the suggestions below a try, they don’t take forever to put together and are very affordable.

  • Fresh fruit with natural yogurt for a naturally sweet meal
  • Whole wheat toast with boiled or packed eggs
  • Nuts and fresh fruit
  • Smoothies – great if you’re on the go or you don’t feel like a sit down meal. Easy to make the night before with milk, yogurt, fresh fruit or even veg too.
  • Wholegrain cereals – bran cereals and untoasted muesli – just add natural yogurt or low fat milk
  • Oatmeal – go for plain oats and flavored ones tend to have extra sugar and preservatives. If you want them sweet, just add some fresh fruit

Benefits of breakfast: healthier food choices

People that opt to have breakfast generally have better eating habits, a healthier diet and are less likely to fill a cart with sugary snacks when they go grocery shopping.

If you were encouraged to start every day with a healthy breakfast, this is likely to stay with you into adulthood. Those who skip breakfast in the morning are more likely to opt for quick meals that are full of sugar and usually processed.

It comes as no surprise that breakfast is the most important meal of the day! Especially since there is so much to obtain from it! When we eat a healthy, fulfilling breakfast, we snack less, keep ourselves focused and make healthier food choices.

Those healthy food decisions allow us to consume food that is high in fiber and contains all the crucial vitamins we need – compared to those sweet convenient snacks that are full of sugar, fat and sometimes salt too.

Breakfast: helps you stay focused

In addition to that boost in the morning, another benefit of eating breakfast is its ability to increase your focus.

If you’re one to have a sugary snack for breakfast or skip it altogether, it’s easy to quickly feel fatigued and have no motivation to complete daily tasks.

Our sugar levels are low when we wake up and then we skip breakfast, we’re depriving our brain of the energy it needs to get us going.

It’s simple really, you wouldn’t be able to drive your car with no gas in the tank!

Also Read: Mood boosting foods

Now if you’re finding yourself wrestling to stay awake and focused, it’s likely time to fit breakfast into your morning routine.

The consequences of skipping breakfast

As we’ve covered how important breakfast is and the benefits of breakfast, let’s talk through what happens when you don’t eat it.

You’d think it’s just the opposite of the benefits of eating breakfast… well let’s find out.

Generally, it is older women who are the most likely to not have breakfast in the morning, as well as:

  • People who are overweight or underweight
  • Those who don’t get enough rest
  • People with low activity levels
  • Those who have a poor diet

The question is, why are so many of us skipping the most vital meal of the day? And realistically how important is breakfast for our health?

Let’s take a further look.

There’s plenty of reasons why someone may choose to skip breakfast, here are some of the most common ones:

  • Not hungry in the mornings
  • Cultural reasons
  • Bored of the same foods each day
  • For weight loss and eating less
  • Tiredness – can’t be bothered to make breakfast
  • No breakfast groceries in the house
  • Money involved with buying breakfast
  • No time in the morning or opting to spend more time in bed

Whilst we’ve now covered the many benefits of breakfast, if you then choose to skip it, your remaining meals for the day will need to make up for the nutrients you’ve missed out on.

Too busy in the mornings?

Now, most of us would definitely prefer to spend the extra time resting in bed, or we have so much going on in our lives that there is no time for a healthy breakfast each morning.

Luckily for us, so many of the healthy breakfast foods mentioned can be prepped the night before, like muffins, overnight oats and smoothies.

If you find that you really have no time, maybe try keeping some breakfast groceries at work (if the situation allows) to eat once you’re there. Of course, we’d suggest having breakfast at home and perhaps setting your alarm a little earlier to allow for this.

So instead of scrolling through social media and laying in bed, get your ass up out of bed, go to the kitchen and make yourself a healthy breakfast!

No appetite for breakfast?

Lots of us are seemingly just not breakfast people! Saying that, there is usually a reason why so many of us prefer to skip the many benefits of breakfast. These include:

  • Eating too late the night before, so we don’t feel hungry the next day
  • We feel bored with breakfast foods. If this is the case, try out some new recipes to get yourself feeling excited for breakfast again!
  • Not feeling ready to eat first thing? Try keeping some food at work (if you can!) or eating a little later. Smoothies can be great for on the go

Ready to reach your body goals?

We totally understand that having breakfast isn’t always that easy! Life can simply get in the way.

However, skipping breakfast can cause you to lose track of your weightloss goals, with the temptation for unhealthy snacks getting greater! It’s time to get on top of your goals, with Trimtone.

Trimtone is a 100% natural fat burner for women, helping you to kick the urge to snack to the curb, while burning maximum calories! Get ready to achieve your body goals – fast.

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Why does losing weight take so long?

It’s not uncommon to want to lose weight quickly. Once we set our minds to losing weight, following a healthy diet and exercising regularly, we want to see results fast.

Depriving your body of crucial fuel may set you back a few kilos, but it’s most certainly not the way to go to lose weight – much like yo-yo dieting.

But why is losing weight so hard? Why does it often take so long?

Let’s have a look!

How weight loss happens

In order to lose weight, especially consistently, you need to consume fewer calories than you burn each day. On the other side, weight gain happens when you eat more calories than you’re burning.

However, in order to lose weight, you need to understand how your body burns calories daily – otherwise known as energy or calorie expenditure.

Calorie expenditure is made up of three important components:

  • RMR (your resting metabolic rate) – This is the amount of calories your body requires to function normally, day to day, such as breathing and pumping blood.
  • TEF (Thermic effect of food) – This is the number of calories used to digest, absorb and metabolize the food you consume.
  • TEA (Thermic effect of activity) – This refers to the calories used during exercise. This type of calorie use can also include non-exercise activity thermogenesis (NEAT), accounting for calories used during other activities, such as gardening.

If you’re simply looking to maintain your body weight, you would need to consume and burn the same amount of calories. But in order to lose weight, you need to create a negative calorie balance – consuming fewer calories and burning more through exercise.

How long does it take to start losing weight?

As we covered briefly, in order to lose weight we must consume fewer calories than we burn, or burn more calories through extra exercise. It’s easy to opt for extreme measures, depriving our body of calories in order to lose weight fast – or for a special occasion.

Also Read: How long does it take to notice weight loss?

However, this isn’t a healthy way to lose weight. When you enter into a moderate calorie deficit, you can lose run in the long-term, building a healthier relationship with food and exercise.

If you go too severe with a caloric deficit, our bodies in fact slow down – believe it to be an emergency situation and work to conserve energy, therefore calories.

Here are two key reasons why losing weight feels so hard and takes a long time.

1. The yo-yo diet approach

There are many fad diets around that claim to help you lose weight, and fast. However, after the initial burst of weight loss, it becomes far easier to pile the pounds back on.

After experiencing a high calorie deficit, our bodies want to regain that weight quickly. Think of your body like a sponge after experiencing a too-high deficit. So while it might feel great to shed some weight initially, it’ll soon be put back on if you do a crash diet.

Instead, try stick to a moderate deficit of 200 to 500 calories daily.

2. Losing motivation

It’s common to ask, ‘how long does it take to see weight loss results?’ and typically, one of the biggest weight loss struggles is losing motivation. When we don’t notice weight loss as quickly as we’d like, it can be easy to feel demotivated.

Losing weight is a process, and it’s totally natural to lose weight more quickly at the beginning. While in the beginning, you may lose some water weight, after some time this effect no longer occurs. Don’t let this ruin your motivation to get fit and healthy, though!

Also Read: Everything You Need to Know About Losing Belly Fat

Pushing through this point and switching up your exercise regime can help you stay consistent and lose body fat in the long run. Losing weight is a process!

How long does it take to see weight loss results?

Noticeable weight loss can occur as little as within one week! But this can depend on a variety of factors, including your diet, the type of exercise you’re doing and how you’re measuring your weight loss.

While it’s understandable to want to see visible results, the benefits of eating clean and exercising regularly will benefit your health on the inside, too.

All of us lose weight differently, and from different parts of the body. The idea of spot reduction is a total myth – we have no real control over where the weight will go from first. One of the main difference that impacts how long it takes to notice weight loss is your starting size.

For example, if you’re at the larger end of the scales and fall into the obese range on the body mass index (BMI), your weight can potentially change quite quickly. If you’re a little slimmer, weight will come off more slowly as you are naturally carrying less excess weight.

Many beginners can spot a five pound difference in their first week of following a healthy routine. With subtle changes happening in week two, consistently eating well and exercising by week three will result in some amazing changes!

However, the initial shock of a new routine can cause your body to lose more weight in the initial starting weeks. This can then tail off slowly as you continue on your weight loss journey.

Why is losing weight so hard?

Often we can feel as though we’re doing everything right, yet struggle to lose weight. However, there are some factors that are out of your control and may affect the rate at which you lose weight. These can make losing weight feel much trickier.

Including:

Your age

As we age, our body composition can be altered. Naturally, as get older, our fat mass can increase and muscle mass decrease.

This natural part of ageing, alongside the declining calorie needs of your major organs, can affect your RMR and the rate at which you lose weight.

Gender

Gender can play a huge role in how long it takes to start losing weight – this is due to your body’s fat-to-muscle ratio.

Since women usually have a greater fat-to-muscle ratio than men, our RMR can typically be 5 to 10% lower than a man of the same height.

This, in turn, means that women generally burn 5 to 10% fewer calories at rest than men do.

Calorie consumption

In order to lose weight, you must create a negative calorie balance. The extent of your caloric deficit will determine how quickly you may lose weight. However, it’s important to not go to extremes – as a deficit too high may result in yo-yo dieting.

If you consider your calorie consumption a long term weight loss strategy, you are more likely to stick to your weight loss goals. When you’re too strict with your diet, it can be easy to return to bad habits.

Getting plenty of sleep

When it comes to weight loss, and wondering how long does it take to see weight loss results, many overlook the importance of sleep.

Also Read: Burn fat by building muscle: The body recomposition

If you’re sleeping incredibly poorly, it can hinder your weight loss speed, causing you to feel demotivated. According to studies, a single night of sleep deprivation can increase your urges towards high-calorie and poor nutrient foods – such as sodas, processed snacks and chips.

Other factors

There are a variety of other factors that can impact your weight loss rate, including:

  • Medical conditions – Illnesses can impact your weight loss, including depression and hypothyroidism. Hypothyroidism is a condition where your thyroid gland produces too few metabolism-regulating hormones.
  • Medication side effects – Some medications have side effects that can impact your weight. This includes some antidepressants and other antipsychotics.
  • Yo-yo dieting – This is typically the pattern of losing and regaining that lost weight, making each attempt more difficult due to a decrease in RMR.
  • Family history – Your family history and genetics play a large role in our weight and ability to lose weight.

Need a helping hand achieving your goals?

Trimtone is a 100% natural fat burner for women who want to achieve their goals – fast. Fuelled by nature, our powerful formula works to burn fat 24/7, reduce your appetite and boost your metabolism.

It’s time to slay your health and fitness goals, ladies! You’ve got this.

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5 fitness tips for women

Now ladies, we are all aware that exercise is great for our physical and mental health. However, it’s also sometimes difficult to physically see the results even though you’re doing all the right things such as exercising regularly and eating a healthy diet.

We all have busy lives and it is often a challenge to find the time to look after ourselves. The pandemic and several lockdowns have messed with our routines and put a stop our exercise classes and joint workouts.

There is nothing better than seeing your hard work pay off, we all love to see those changes in our bodies. Saying that, Rome wasn’t built in a day, but it will be worth it in the end.

Fitness for women is very different to male workouts. In fact, following the wrong exercise routines can end in gaining muscles you never wanted in the first place.

But don’t worry, you can maximize your workouts and achieve those body goals with these 5 fitness tips.

1. Create achievable goals

For women’s fitness, creating goals and setting those targets is one of the best pieces of advice we could give.

Also Read: Try our FREE 15 Day Diet Plan

When it comes to exercising and achieving your body goals, mindset and being in the right headspace is everything. If the weight could just fall off overnight, that would be great – but sadly not the reality. Managing your goals can be helped by having an understanding of the time it will take to achieve your goal weight and setting realistic targets.

To reach your goals it is really important to remain consistent with your workouts. This is perfectly doable when you have a realistic timeline. We know that losing weight can be a long journey, but with those high intensity workouts and a healthy diet, you will get there.

Our bodies can feel a little shocked by the intense exercise meaning it is very common to lose more weight in the first few weeks. You’ve totally got this ladies, keep pushing on!

2. Keep a food diary

Going to the gym or working out at home is great! Your exercise routine needs to be paired with a healthy diet to boost those losses. Now we’ve all heard the saying ‘you are what you eat…’ and of course, this is true, treat yourself well and give your body everything it needs and you’ll feel amazing.

There are so many women’s fitness tips on the Internet, yet even the hardest and most intense workouts won’t have the same effect as a healthy diet. Track what you’re eating by writing it all on a notepad or download a food tracker to monitor your calorie intake.

Also Read: Phentermine Alternatives: Is There Anything Comparable to Phentermine?

Our bodies need nutrients to fuel all these workouts. Processed and heavy foods will fill you up at the time, but won’t give us what we need. Alternatively, choose a varied, healthy diet with plenty of protein.

To boost your exercise efforts, take a look at what to eat before a workout.

3. Keep yourself hydrated

Staying hydrated can raise your energy levels, boost your stamina and sharpen your focus. Drinking lots of water also benefits your mind, body and your skin.

In regards to women’s fitness tips, if your body goal is weight loss, you can burn extra calories by drinking ice water. This is because the body needs to warm up to counteract the temperature change.

Don’t drink your calories by glugging soda and cups of coffee, drink water instead. Things like soda and energy drinks that claim to fuel your workouts are full of sugar, not helpful to your weight loss.

The more intense the workout, the more we sweat! We need to replace the sweaty work so get chugging that water!

4. Change up your workouts

Fitness tip for women, number four! Repetitiveness is one of the many reasons why we fall out of love with things. As we don’t want this to happen with our goals, change up the workouts that you do. Keep engaged by adding a mixture of weight training and cardio.

You won’t end up beefy, so don’t worry!

A small amount of weight will help you to tone up as well as burn calories… two birds, one stone, great right? Whilst intense cardio remains one of the best ways to burn fat, you can continue to burn even more from weight training as this can continue to burn calories even once you’ve finished exercising.

As there are so many bodyweight exercises out there, following the right exercise is important to achieve your goals! Or why not try a body recomp – helping you build a little muscle, tone up and lose fat.

If your current workout has you feeling a little flat, why not try doing your workouts outdoors or try joining a group class for added support and a bit of variety.

Fitness for women doesn’t have to feel tiresome and repetitive, it just takes a little bit of imagination! Invest in some resistance bands, grab your favorite gym pants and change up your workouts to keep yourself on track.

5. Consistency: the key to female fitness

Keep yourself on the path of success by sticking to your goals! If you get yourself into a routine with consistent exercise and a healthy diet will not only help you stay on target but help you in reaching your goals faster.

Also Read: Everything You Need to Know About Losing Belly Fat

One of our key fitness tips for women: Consistency. Exercising frequently, regularly stretching, staying hydrated and maintaining a healthy diet.

Ladies, you are so close to achieving those goals! Set yourself on the right track to success by following these easy women’s fitness tips.

Get ready to achieve your body goals!

If we’re being honest, ladies, following a workout regime, a healthy diet and juggling everyday life can be tough!

Especially when you have the urge to snack. Trimtone’s 100% natural fat burner for women will help you kick those cravings to the curb, so you can focus on burning fat and achieving that body you dream of!

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30 Day meal plan for weight loss

So you want to lose weight? Most of us, at some point in our lives, will try to shift a little excess fat we’ve gained, whether it’s from overindulging at Christmas or from long days seated at a desk. While regular exercise is very important, your diet is every bit as crucial in weight loss, and is all too often overlooked. That’s why we’ve created this excellent 30-day meal plan for weight loss!

When most of us decide to lose weight, we often stumble at the hurdle that is meal planning. Uninspired, unsure of what our options are, we give in and order pizza, or throw some pasta in the pan for the fifth day running.

With the 30 day low carb meal plan detailed below, however, you should have no problems!

Without further ado, let’s begin…

30 day clean eating meal plan

Week 1

Okay, we’re going to kick things off by going for super healthy and super tasty options combined. Let’s do this!

Day 1

Breakfast: Avocado and egg on one slice of brown toast

Lunch: Vegetable soup with one slice of a bagel

Snack: Banana

Dinner: Poached salmon with lemon and asparagus and cauliflower rice

Total calories: 1100

Day 2

Breakfast: Oats with blueberry and banana

Lunch: Butternut squash soup with avocado and chickpeas

Snack: Kiwi

Dinner: Vegan coconut chickpea curry

Total calories: 1120

Day 3

Breakfast: Peanut butter and cinnamon toast

Lunch: Beet and edamame salad

Snack: Orange

Dinner: Jerk shrimp with one cup of brown rice

Total calories: 1120

Day 4

Breakfast: Oats with blueberry and banana

Lunch: Vegetable soup with one slice of a bagel

Snack: Kiwi

Dinner: Zucchini noodles with pesto and chicken

Total calories: 1150

Day 5

Breakfast: Peanut butter toast with banana

Lunch: Vegetable soup with seeded crackers

Also Read: How to tone up your arms without gaining lots of muscle

Snack: Kiwi

Dinner: Squash-loaded tacos

Total calories: 1200

Day 6

Breakfast: Avocado and egg on toast

Lunch: Edamame beans with beets and salad

Snack: Orange

Dinner: Salmon tacos with salsa

Total calories: 1100

Day 7

Breakfast: Raspberries with Greek yogurt and almonds

Lunch: Vegetable and hummus sandwich

Snack: Cup of edamame beans

Dinner: Chicken and veggies with spicy sauce

Total calories: 1100

Week 2

If you’ve stuck to the 30 day weight loss meal plan for the first week religiously, you should already be noticing a difference in your body, and you may well have lost several pounds in body fat as your body burns its fat reserves.

Also Read: The best stretches to avoid injury and how to do them

Keep it up, you’re doing great!

Day 8

Breakfast: Bran flakes and a banana

Lunch: Turkey pitta with pepper and lettuce

Snack: Apple

Dinner: Broiled flounder with couscous and broccoli

Total calories: 1200

Day 9

Breakfast: Berry and banana smoothie

Lunch: Veggie soup with whole grain toast

Snack: Orange

Dinner: Barbecued chicken breast with sautéed spinach and sweet potato

Total calories: 1150

Day 10

Breakfast: Oats with sliced apple

Lunch: Chicken salad with red grapes

Snack: Banana

Dinner: Steamed shrimp with baked potato and Greek yogurt

Total calories: 1100

Day 11

Breakfast: English muffin with sliced apple

Lunch: Creamy tomato soup with slices of roast beef

Snack: Kiwi

Dinner: Poached salmon with coleslaw and rice

Total calories: 1250

Day 12

Breakfast: Cheerios with berries

Lunch: Quesadillas with refried beans and salsa

Snack: Almonds with Greek yogurt

Dinner: Pork tenderloin with mashed acorn squash

Total calories: 1200

Day 13

Breakfast: Waffle with banana

Lunch: Tuna whole-wheat pitta

Snack: Kiwi

Dinner: Jambalaya with turkey sausage and spinach

Total calories: 1250

Day 14

Breakfast: English muffin and poached egg

Lunch: Black bean salad with red peppers

Snack: Banana

Dinner: Grilled steak with sweet potato and butter

Total calories: 1200

Week 3

Now we’re getting somewhere! As well as your physique changing and your body feeling amazing (not to mention your tastebuds), you should now be a whiz in the kitchen as well!

Let’s keep it up for these next two weeks!

Day 15

Breakfast: Carrot cake oatmeal

Lunch: Chicken tzatziki cucumber boats

Snack: Orange

Dinner: Ground beef skillet with potatoes

Total calories: 1170

Day 16

Breakfast: Poached eggs with asparagus

Lunch: Chicken chowder

Snack: Kiwi

Dinner: Cheese manicotti

Total calories: 1230

Day 17

Breakfast: Lemon parfait with chia seeds

Lunch: Turkey and grape wraps

Snack: Leftover grapes!

Dinner: Spicy sausage with rice and fried veggies

Total calories: 1180

Day 18

Breakfast: Pecan waffles

Lunch: Coleslaw salad

Snack: Rice cakes

Dinner: Pork chops in lemon and garlic sauce

Total calories: 1190

Day 19

Breakfast: Scrambled eggs with green pepper

Lunch: Sausage and lentil soup

Snack: Kiwi

Dinner: Fish tacos!

Total calories: 1230

Day 20

Breakfast: Cinnamon and apple pancakes

Lunch: Tuna lettuce wraps with avocado

Snack: Banana

Dinner: Veggie pasta with ginger

Total calories: 1170

Day 21

Breakfast: Goat cheese omelette

Lunch: Turkey and cashew salad sandwich

Snack: Apple

Dinner: Sweet potato with pork tenderloin

Total calories: 1180

Week 4

And now we’re on the home stretch! It’s been almost a month of sensationally healthy, varied and exciting eating.

Also Read: How to suppress your appetite naturally

For the last week, we’re going to try a few classics, as well as swaying towards a little more of a Mediterranean diet 30 day meal plan, in parts.

Enjoy!

Day 22

Breakfast: Sunflower and avocado toast

Lunch: Greek yogurt and salmon bowl

Snack: Kiwi

Dinner: Meatballs with spaghetti squash pasta

Total calories: 1200

Day 23

Breakfast: Chia berry yogurt parfait

Lunch: Meatballs with vegetable soup

Snack: Banana

Dinner: Roasted veggies with lemon chicken

Total calories: 1160

Day 24

Breakfast: Kiwi and banana smoothie

Lunch: Salad with lemon chicken

Snack: Cup of edamame beans

Dinner: Sweet potatoes with black beans and avocado

Total calories: 1180

Day 25

Breakfast: Apple and almond butter toast

Lunch: Black bean and taco salad

Snack: Orange

Dinner: Chicken with brown rice and broccoli

Total calories: 1200

Day 26

Breakfast: Poached egg on toast

Lunch: Chicken lettuce wraps

Snack: Banana

Dinner: Cauliflower rice bowl

Total calories: 1230

Day 27

Breakfast: Almond butter sandwich

Lunch: Veggie Mediterranean wrap

Snack: Orange

Dinner: Lentil Bolognese

Total calories: 1190

Day 28

Breakfast: Berry and almond smoothie

Lunch: Chickpea veggie burger

Snack: Kiwi

Dinner: Tofu stir-fry

Total calories: 1200

Day 29

Breakfast: Oatmeal with raisins

Lunch: Hummus wrap with yellow peppers

Snack: Orange

Dinner: Black bean chilli with butternut squash

Total calories: 1170

Day 30

Breakfast: Cottage cheese and pineapple

Lunch: Tuna pitta

Snack: Kiwi

Dinner: Lentil burgers with sweet potato fries

Total calories: 1160

30-day meal plan for weight loss: complete!

Whew! And there you have it: your 30-day meal plan for weight loss is complete. If you’ve followed the 30 day meal plan exactly, you’ll have cut out somewhere in the vicinity of 800 calories (minimum) per day, which over 30 days equates to 24,000 calories in total!

To put this into perspective, one pound of fat is equivalent to roughly 3500 calories (dependent on your starting weight). This means that over one month you could have lost 7 or 8 pounds—or more!

If you’d like a little extra help with your weight loss goals, try Trimtone. Our 100% natural and effective fat-burning supplement can help keep your appetite in check while also boosting your metabolism! With the meals above combined with Trimtone, you can’t go far wrong.

Good luck!

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How to tone up your arms without gaining lots of muscle

I know I’m right, ladies, that lots of us want to shed that dreaded arm fat without looking like a bodybuilder.

We spend forever scrolling through the internet looking for ways to get rid of unwanted fat without lifting weights, because we’re afraid we’ll become too buff.

Is it possible to wave those bingo wings goodbye and tone your arms without getting a little butch?

Hell yes, we can!

If you’re wondering how to get rid of arm flab without weights, we have just the thing, so keep reading!

How to get slim arms fast without weights

If you’re concerned about toning up your arms but becoming too buff, you’re not alone.

It’s quick to find so many arm workouts without weights, but it’s difficult to know which ones to trust. If you follow the wrong type of workout, you may end up looking for how to get rid of arm muscle that you never wanted!

The truth is, if you’re thinking I really want to tone my arms, this can’t be done without gaining a little muscle. But don’t panic, this doesn’t mean you’ll end up looking like Arnold Schwarzenegger.

Don’t stress yourself out thinking, how can I tone my arms – We’re about to tell you.

Can you lose arm fat without exercising?

Whilst we all know that a healthy diet and exercise go hand in hand, there are other things you can do to benefit your weight loss and body goals. A combination of the below arm workouts without weights and lifestyle changes will tone your arms in no time.

1. Add protein into your diet

There are plenty of reasons why protein is good for your body. First of all, our bodies take longer to digest protein, leaving us feeling full for longer. This consequently means, less room for bingeing.

Also Read: The best stretches to avoid injury and how to do them

Adding more protein into your daily meals and snacks while completing our arm workouts will not only tone your arms, it will also lead to muscle mass gains and greater strength. We aren’t talking anything extreme, but just a tiny bit of muscle to tone up those bingo wings.

Consuming protein foods such as seafood (fish, crab and prawns), lean meats (chicken, pork, lamb and beef) and some dairy (Greek yogurt, cottage cheese) will also limit age-related muscle loss.

2. Eat carbohydrates

When we say this, we aren’t saying go and eat all your favorite junk food, which is what is commonly associated with eating ‘carbs’.

Complex carbohydrates found in foods such as peas, vegetables, whole grains and beans. Not all carbs are bad for you.

Put down that loaf of bread!

3. Get plenty of sleep

However much you’re focusing on your arm workouts with weights, if you’re getting poor quality sleep, your body is going to suffer.

For our bodies to be able to repair and grow, we need between 7-9 hours of peaceful, high quality sleep a night. Even with a healthy diet and workouts, low quality sleep can trigger your body into holding onto fat.

4. Use some weight

I know you were all reading this because you wanted to know ‘how to tone up your arms without gaining lots of muscle’ but hold on! When it comes to toning up your arms and shifting those bingo wings, weights are essential.

Truth is, all exercise builds muscle, it’s just dependent on how much muscle you gain by how hard you push your body. Keeping to small weights will be enough to lose weight in your arms without gaining too much muscle and becoming the World’s Strongest Woman.

How to get rid of arm flab without weights

We completely understand being apprehensive about toning your arms, at the possibility of gaining loads of muscle! When it’s done correctly, this is not the case. Your whole body will benefit from these workouts, the idea of losing fat from one part of your body is merely a myth.

Also Read: 15 minute fat burning exercises

There are many arms workouts without weights that you can conveniently do anywhere. This means that it’s really easy to fit into your daily life, like on your lunch break! Or instead, you could get your body and mind ready for the day by completing a quick working first thing in the morning.

Here’s what you need to do.

Plank shoulder taps

Start by:

Get into position by starting with a high plank making sure your palms are flat on the floor. Extend your legs and keep your hands shoulder-width apart and engage your core.

The move:

Now you’re in position, lift your left hand and move it across your body to touch your right shoulder. You can start this with either hand. Don’t forget to breathe throughout and keep that core engaged.

Lower your left hand back to the starting position and repeat on the opposite side. This counts as one rep.

Use a 15-30 second timer or repeat up to 15 times to complete a set.

Tricep dips

If you’re wanting to know how to get rid of arm flab without weights, then you’re in the right place. For toning up your arms without getting hench, tricep dips will be your new best friend.

Similar to decline push ups, tricep dips are a great arm exercise without weights, they help to get slim arms fast without turning your home into a gym.

Start by:

Sit yourself on the edge of something sturdy, like a couch or chair. Hold the edge beside your hips and extend your legs.Keep your legs hip-width apart and keep your heels to the floor.

The move:

Lower yourself down slowly until your elbows are bent between 45 and 90 degrees. Once you’ve reached this point, slowly push yourself back to the starting position.

To complete a set, repeat this up to 12 times.

Plank jacks

After completing plank shoulder taps, plank jacks are a great exercise to follow up with.

To really push yourself and get rid of arm flab without weights, try using a timer to set the pace and help you progress with this exercise.

Start by:

Instead of a high plank like the other exercise, get yourself into a plank position and engage your core, put your arms out in front of you with your palms facing downwards. Maintain a straight line across your body and keep your feet close together.

The move:

To get started with this move, think of it like a jumping jack. Jump both feet outwards either side of you and quickly join them back together again. Don’t allow your hips to rise upwards or sag to the floor and keep your back in a straight line.

If you’re a beginner, start with a 15 to 30 second timer. Increase this to a full minute once you become more familiar with this arm toning exercise.

Decline push-ups

Push-ups should be present in any workout without weights! In actual fact, including variations, push-ups can be a great way to work your entire torso.

Also Read: Mood boosting foods

You will need a sturdy edge to rest your feet for the decline push-up, this could be a bench or the edge of your couch, even the stairs.

Start by:

Find a suitable place and height for your decline push-up. For beginners, start small with a single step height and work up towards raising this as you feel stronger and more comfortable. Start on your hands and knees, ensuring your hands are flat on the floor shoulder-width apart.

The move:

Extend your legs out and put your feet onto the edge of your ‘platform’, for this, let’s say a step. Put one foot up at a time, making sure your shoulders, hips and toes are in a straight line. Try to avoid pushing your butt in the air or letting your hips drop.

To start the movement, bend your arms slowly and lower your chest. Keep your eyes focused ahead of you, try not to stare at the floor so as to not bump your nose. Ensure your back, hips and toes are in line and push your body back to the starting position.

To complete a set, repeat this action up to 12 times.

Push-ups

Even though we’ve gone over the decline push up already, let’s give the regular push up a moment to shine. These easy arm exercises without weights will help to get rid of those bingo wings in no time, without becoming hench along the way.

As well as working those pecs, triceps and deltoids, you’ll be targeting that dreaded arm flab!

Start by:

Similar to the decline push up, start on all fours with your hands slightly wider than shoulder-width apart. Keep your hands flat on the floor and extend your legs behind you, ensure you’re balancing your weight between your hands and toes.

Keep that core engaged and be careful to not let your hips rise upwards or drop to the floor.

The move:

Keep that core engaged and suck in those ab muscles as you inhale whilst slowly bending at the elbow. Allow your body to lower until your elbows reach a 90 degree angle. Exhale as you push your body up to the starting position.

For beginners or if you’re really feeling it, try push ups on your knees instead of extending them out behind you.

To complete a set, repeat between 10 to 12 times.

Downward dog push up

We all know that yoga and stretching are awesome for making us feel agile! They also help to look after your muscles and help to build strength.

If you’re sitting there wondering how to lose weight in your arms without gaining muscle, we’ve got just the thing.

Start by:

Start on your hands and knees with your wrists belows your shoulders and knees beneath your hips. Engage your core and lift your knees up to form a straight line and drop your head down to form an inverted V shape.

The move: 

Now you’re in the starting position, lift your left hand and reach back to tap your right foot. Don’t stress about keeping your torso still, allowing yourself to slightly turn will help in reaching your feet.

If you’re struggling to reach your toes, try to reach your shin or knee. Return back to the downward dog (inverted V) and allow yourself to reach forward into a high plank.

Once you’re ready in the high plank, bend at the elbows and lower your body down to complete a push up before returning into the plank position and repeat the cycle.

It should look like this: Downward dog, toe tap, push up and plank.

Kickboxing punches

So, even though we’ve said that this was all about arm exercises without weights and just your bodyweight, this exercise can be done with and without a punch bag.

Whether you do this with or without your punching bag, here is how to lose weight in your arms without gaining muscle.

Start by:

Try and get into the right mindset to complete this, all it takes is a bit of imagination. Whilst there might not be a punch bag in front of you, you and your body can still benefit from the movements themselves.

Begin with your right foot slightly forward, bend your elbows and hold your fists on either side of your chin.

The move:

It seems you’re all ready to go! Start by punching outwards with your right arm forward, rotating your wrist downwards without locking at the elbow. Repeat this with your left fist and turn your hip into the punch. To get back into the starting position, lift your heel off the ground and bring your arms back to your chin.

As you move back to the start, quickly push your hips back and lower into a squat before jumping up and rotating 180 degrees. Land with your left foot forward and repeat the sequence.

Keep alternating sides for 1 minute.

Inchworms

Another awesome arm exercise without weights to help get rid of arm flab! Inchworms are easy to fit into your daily exercise routine and can be done just about anywhere.

If you want to find out how they help you get slim arms fast without weights, keep reading.

Start by:

To start, stand up straight with your feet hip-width apart. Keep that core engaged and hinge at the hips to put your hand to the floor in front of you. Don’t worry if you need to bend at the knee to get your hands flat.

The move:

Walk your hands in front of you, until you’re in a high plank. Keep your shoulders directly over your wrist and do a push up. Then, walk back with your hands to the starting position and stand up.

This is 1 rep

Aim for 10 to 12 reps to complete a set.

Reverse plank with leg lift

This exercise is easy and perfect for engaging your core and toning your arms. So if you’re wondering how to get rid of arm flab without weights, take a look below.

Start by: 

Sit on the floor with your legs extended out in front of you.

The move: 

Keep your hands flat to the floor behind you and press your weight down into your hands to raise your torso upwards.

Then, slowly lift your right leg upwards and hold it for 2 to 3 seconds before returning it to the floor.

Do the same on the opposite side and complete 10 lifts on each leg.

Up and down planks

Up and down planks are a great exercise without weights to help burn those bingo wings!

If you’re wanting to get slim arms fast without weights, you’re going to want to add this to your exercise regime.

Start by:

To get started, begin in a high plank position with your hands flat on the floor shoulder width apart. Engage your core and butt and then extend your legs out behind you. Place your feet hip-width apart.

The move: 

For this workout without weights, move from the high plank into a standard plank. Lower your left arm from your weight being on your hand to your forearm, then bring your right arm down to meet it – you should be distributing the weight between your forearms and toes.

To complete a rep, return to the high plank position! Try to avoid your hips sagging, rising up or swinging about.

Ready to hit your fitness goals?

We understand it takes dedication to really achieve your goals and tone up those arms, which is why we’re here to help!

Trimtone’s 100% natural formula works to suppress your appetite, so you can get on with your workout and shed that arm flab!

Don’t feel caught up with the urge to snack, it’s time to get that summer body you deserve.

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10 low calorie cocktails for the summer!

We all know that dieting can be difficult. And as summer approaches, our urge to slim down increases—along with the urge to do the complete opposite, and indulge in all of life’s pleasures.

Wouldn’t it be great if there was a way to walk this line, and to keep the balance between fun and fit?

Here’s a secret: there is! Ladies, allow us to introduce you to low calorie cocktails.

Diet mixed drinks certainly do exist, and before you ask, no, they don’t taste awful either! If you want to have a great time this summer without having to worry about your daily calories getting out of hand, diet cocktails are the way to go.

Why are cocktails so high in calories?

Many people don’t realise that low calorie mixed drinks are available, and so indulge in high-calorie cocktails all day long, damaging their diet plans.

We usually associate calories with meals and snacks, however, it’s pretty stunning to see how many extra calories you can take on through liquids alone—without ever realising it!

Regular cocktails are high in calories because they contain a ton of sugar. The number of calories in your cocktails will vary depending on factors such as how high their alcohol percentage is, which mixers have been used in them, any syrups and sodas, and of course, the size of the serving.

So then: onto the healthy alternatives.

Here are some low cal cocktails you’re gonna love!

1. Mojito

Now we know that usually a mojito is a sweet cocktail. In order to make it less calorific, you can either make the cocktail with half the amount of syrup, or remove the syrup completely.

Also Read: Workouts that you can do anywhere without equipment

The rest of the cocktail’s mixers consist of mint, lime and soda water, which are all very low in calories. The shot of rum that tops things off adds a hundred calories or so to the mix.

By cutting back on just a little bit of syrup, you can shave off a nice chunk of the caloric content of your mojito!

Total calories: 110 (150 if you add 2tsps syrup)

2. Tequila and soda

A much-loved choice among nutritionists, tequila’s low glycemic index makes it a brilliant low-calorie cocktail. Featuring only tequila, soda and perhaps a little bit of lime as a garnish, these low-cal treats will let you enjoy yourself socially without impacting your diet goals. Just don’t have too many—tequila is strong stuff!

Total calories: 100

3. Champagne

Okay, so it’s not technically a cocktail, but we’re including it anyway. Not only is champagne (or sparkling wine in general) a fun treat for celebratory moments, it’s also low in calories. This is partially because it’s low in sugar, and also because it’s usually only served in small flutes, which helps to regulate how much you consume.

If you’re heading out to celebrate but want to keep your diet on track, go for the champagne!

Total calories: 95

4. Vodka and orange juice

An ice cold glass of vodka and orange (also known as a Screwdriver) is as tasty as it is energising. There are other drinks on this list that are lower in calories for sure, but vodka and OJ gets a place for being so darn satisfying. It’ll give you a good dose of vitamin C, too!

Total calories: 190

5. Vodka and soda

Vodka and soda: simple, refreshing, and super low in calories. You can add a garnish of fruit or a slice of cucumber to add a little fanciness to your cocktail; it won’t increase the calories too much.

Also Read: How to suppress your appetite naturally

This is one of the best low calorie cocktails, and a great drink to sip by the poolside as you sunbathe.

Total calories: 100

6. Mudslide

At a glance, you’d be forgiven for thinking a Mudslide cocktail was a super-rich dessert. However, it’s actually one of our favourite low calorie mixed drinks thanks to its combination of 1 ounce of Kahlua, 1.5 ounces of Irish cream liqueur, and 1 ounce of vodka.

It’s got even fewer calories than a vodka and orange, and even more taste!

Total calories: 184

7. Dairy-free eggnog

Dairy is pretty calorific, which is why switching up your eggnog with the dairy-free version can make this a great low calorie mixer.

To make this version at home, you’ll need the following ingredients: egg whites, unsweetened almond milk, honey, vanilla, cinnamon, nutmeg and of course, bourbon whiskey.

Total calories: 144

8. Gin and tonic

One of the classic low calorie alcoholic drinks, gin and tonic is very quick and easy to whip up, and you can drink to your heart’s content without throwing off your diet too much.

Flavored gins can keep things interesting — just pay attention to the calories, as flavors can add sugar, too. A strong candidate for the title of best low calorie cocktail!

Total calories: 103

9. Bloody Mary

The world’s favourite hangover cure. A Bloody Mary consists predominantly of tomato juice and vodka, which means your calorie intake from the drink is going to be low—while your enjoyment will be very high indeed!

Also Read: Do you need a female focused fat burner?

Total calories: 118

10. Mulled wine

Okay so maybe it’s not going to be your first choice of drink this summer, but for the holiday season, mulled wine is a great low-calorie cocktail. To make it yourself, combine red wine with orange and lemon peel, nutmeg, cloves, ginger, and a little bit of honey. Delicious.

Total calories: 115

Feeling ready for Summer?

With these 10 tasty cocktails, you can have some fun in the sun this Summer without sabotaging your diet plan.

And if you’d like a little extra help with your weight loss and body transformation goals, try Trimtone! As a 100% natural and effective fat burner for women, Trimtone is a great way to achieve the results you strive for – quickly, effectively and safely.

With its all-natural formula, Trimtone works to reduce your appetite, boost your metabolism and burn fat, all at once!

Try it today—your new body awaits!

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How exercising can benefit your mental health

From veteran gym-goers to newbies who have never before lifted a dumbbell, everybody is broadly aware of the positive impact that exercise has on our bodies. Far less is known about the benefits of exercise on mental health, however—and for some reason, it’s rarely talked about with the same enthusiasm.

The mental benefits of exercise are far-reaching and potent. Did you know, for example, that working out regularly not only improves the quality of your sleep each evening, but it can also boost your mood, increase your sex drive, and ease depression and anxiety? And that’s only the beginning!

What are some of the mental health benefits of exercise?

Regular exercisers have deeper, healthier sleep, as well as boosted energy levels and a clearer mind, in addition to looking physically healthy and feeling happier in their own bodies.

Exercise can also help with common mental health problems like depression, anxiety, and ADHD—and it doesn’t have to be a lot! And small levels of exercise on a daily basis can have a positive impact.

Here’s more detail on the effects of exercise on the brain, and how exercise can help different problems you may encounter with your mental health…

Exercising to reduce anxiety

Research has shown exercising can help our bodies cope with anxiety by reducing discomfort and stress, naturally raising daily energy, and instigating the release of endorphins, which are chemicals responsible for making us feel good.

Also Read: Everything You Need to Know About Losing Belly Fat

Mindfulness while exercising maximises these effects. By focussing on our body and the feelings we experience when going through each exercise in turn, we can stop our minds from feeling tangled up.

Banishing depression with exercise

Exercise has been proven to help ease the burden of mild to moderate depression. The bonus, of course, is that exercise has no side-effects, unlike some forms of medication used to treat depression. The only ‘side-effect’ of exercise is the possibility of developing abs and a good butt.

Depression can be lifted by exercising only a small amount. You don’t need to exhaust yourself on the treadmill daily!

A recent study by the Harvard T.H. Chan School of Public Health found that even jogging for just fifteen minutes (or walking for one hour) reduced the symptoms of depression found in participants by up to 26%. Not bad for a treatment that’s totally free and available to everybody.

Exercise works to alleviate depression for several reasons. Firstly, it enables increased neural growth in the brain, while simultaneously establishing new activity patterns that increase our sense of calm and happiness.

At the same time, it releases endorphins, while also reducing any inflammation that may be causing us discomfort or stress. Speaking of which…

Exercise for stress

The benefits of working out also apply to stress. When we live in a chronic state of stress, our bodies pay a heavy toll: we feel tense, we experience headaches, our hearts race, we can’t sleep, and that’s only the generalised symptoms—everybody experiences stress a little differently, and any number of symptoms can be a sign.

Stress is a particularly unpleasant beast in that it can snowball in impact: we feel stressed, we show symptoms, we get stressed at the presence of our symptoms, and our symptoms increase.

Also Read: How to suppress your appetite naturally

It’s a bleak spiral, but exercise can stop it in its tracks. With a high from the endorphins and a good stretch of our muscles, working out repairs some of the damage done by stress, while also making further stress less likely. Perfect!

Exercise to aid ADHD

Exercise releases a ton of happy chemicals in your brain. Serotonin, dopamine and norepinephrine are all generated by a good workout, and as well as making us feel great, these chemicals actually enable us to focus better.

Like many medicines produced to help alleviate ADHD, such as Ritalin and Adderall, regular exercise helps to keep our attention fixed on one thing at a time.

Exercise to reduce symptoms of PTSD

When we experience post-traumatic stress disorder, our bodies typically become immobilized by our response to stress; our nervous system seizes up, and we become ‘stuck’.

We can fend off these unpleasant experiences with regular exercise, which aside from generating mood-uplifting chemicals, creates physical sensations within our bodies that we can focus on to ground ourselves.

If you’re planning a workout regime to ease your PTSD, focus on exercises which use your legs and your arms, such as dancing, swimming and jogging.

How to exercise when your mental health is low

Sometimes, motivation for exercise is far-off. When your mental health feels poor, here are some ways to get yourself out there…

– Overcoming exhaustion

When you’re down, exercise is often the last thing on our minds. Counter-intuitively, however, exercise has actually been proven to reduce fatigue.

It only takes a couple of minutes of exercise for fatigue to slip away, as blood begins to pump around the body and our lungs take in more oxygen, waking us up and helping us to feel more alert.

– Negativity

While we’re feeling low, it’s all too easy to tell ourselves there’s no use in exercising—that we’re better off staying in bed. One of the key benefits of exercise on mental health is its ability to turn this around.

Also Read: Get Your FREE 15 Day Diet Plan

To overcome negative thoughts, make your exercise goals small to begin with. Start so small you can’t possibly skip them. Even one minute of exercise is better than nothing! Start small, then build up.

– Chronic stress

If your life involves a lot of stress, a new workout routine can at first make things seem even more hectic. However, working out will de-stress you in the long term, making everything else in your life feel more manageable.

Plan exercise into your daily routine, and prioritise it. You’ll feel the results in no time.

Ready to exercise?

Regular exercise is brilliant for your mental health. Everything is improved by it, from your confidence and ambition to your self-image and your libido.

If you’re looking to get the best body you can—with all of the physical and mental health benefits of exercise—Trimtone is here to help. Our 100% natural and effective fat burner can help you to achieve your goals, fast!

Thanks to its unique formula, it not only reduces your appetite, but also burns fat faster by boosting your metabolism.

Try it today! A healthy new you is within reach, ladies.

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The best stretches to avoid injury and how to do them

Let’s be real here ladies—we don’t stretch as much as we probably should do. Sure, we talk about how we’d love to be limber and flexible, but when push comes to shove, we just never seem to find the time.

And when we do find the time, it takes forever to look up a great stretching routine on the internet, and of course you can never be sure that you’re targeting all the right muscles.

Well, today’s the day we change that and get stretching!

Why stretching is so important

The act of stretching your muscles keeps them strong and flexible, and helps to ensure you have a full range of motion when moving.

If you neglect stretching, especially after exercising, you run the risk of your muscles growing tight, which can restrict your range of motion and lead to muscle strains and bad posture.

Even if you’re not the type to exercise regularly, you still run the risk of having your muscles tighten. Sitting in a chair for long hours, for example, can tighten your hamstrings, leading to troubles in your range of motion and creating the potential for sprains when you exercise.

Also Read: Everything You Need to Know About Losing Belly Fat

Who’d have thought sitting down all day could lead to injury?! Simply put, to stay limber, flexible and healthy, you need to stretch regularly.

Where to begin

We have around 600 muscles in our bodies, but relax—we don’t need to stretch every last one of them. To maintain a healthy body and avoid injuries, it’s enough to focus on certain key areas.

These are largely leg stretches (calves, hamstrings, quads and hip flexors) and stretches for your lower back, neck and shoulders. You should aim to do a stretching routine somewhere between three and five times a week.

The best stretches to increase flexibility

Lunge with twist

To begin this well-known stretch, start by standing upright, feet side by side. Then take one large step forward with your right foot, bending your right knee so you go into the lunge position. From here, place your left hand on the ground beside your right foot, while turning your body and extending your right hand up towards the sky.

Try to keep a straight line between both your hands while you hold this position for one minute. Then repeat on the opposite side!

Great for your back, quads and hip flexors.

Standing hamstring stretch

Start off standing straight, with your feet hip-width apart. Next, breathe out slowly, and while doing so fold forward at the waist, making sure your feet stay firmly planted. Avoid straining your neck and shoulder muscles, instead keeping them relaxed as you fold your arms around your legs.

Hold yourself here for one minute, then return back to start slowly.

Great for your neck, back, calves, glutes and
hamstrings.

Triceps stretch

After initially standing with your feet shoulder width apart, hold your arms straight above your head. Bend your left arm at the elbow, bringing your fingers down to the back of your neck, and stretch down to touch your upper back.

Fold your right arm over to hold your left elbow while maintaining the stretch, and switch arms after a minute.

Great for your triceps, shoulders, neck and back.

Piriformis stretch

This movement is excellent at helping you stave off hip problems and back pain. To do it, start out sitting on the floor with your legs stretched out in front. Then, cross your right leg over your left, and place your right foot flat on the floor.

Once you’ve done this, place your right hand around a foot away behind you. Then press your left elbow against the outside of your right knee, and put a little pressure on it for more of a stretch.

Great for your glutes, back and hip flexors.

Standing quad stretch

You’ve probably done this one before! Standing with your feet together, all you need to do is lift up one leg (using your opposite arm to balance if you need it) and bring your heel in to your butt.

Hold it there with the arm you’re not using for balance, and you should feel the stretch all the way down your thigh.

Great for your hips, lower back and hamstrings.

Knee to chest stretch

For this one begin on your back with your legs stretched out. Slowly, lift up one leg while keeping the other flat to the floor, and bring your knee into your chest, clasping it with your hands to keep it there and deepen the stretch. Hold it for a minute, then repeat with the opposite leg.

Also Read: How To Calculate Weight Loss With Our Calculator

You can perform this move with both knees at the same time, or do one at a time.

Great for your hamstrings, hips and lower back.

Sphinx pose

Start off on your stomach, lying flat, with your legs extended behind you. Then prop yourself up on your elbows so your torso is lifted up off the floor. Point your forearms forward and keep your head up, like a sphinx. You should be sure to press your hips down into the floor as you do this to deepen the stretch.

Great for your chest, shoulders and lower back.

When you first attempt the above flexibility exercises, it’s important to keep your expectations realistic—it will be more than just a couple of stretching routines until you’re all bendy and limber. If you keep practising and doing the best stretches possible, however, you’ll soon find yourself improving and feeling better than ever.

Also Read: 15 Day Diet Plan

The above stretching exercises will target your most important muscle groups, and if you perform the moves as described above, you’ll be feeling on top of the world in no time, ladies!

Ready to reach your goals?

A pro tip: If you want to focus on slimming down while you increase your flexibility, Trimtone will help you achieve your goals!

As a 100% natural fat burning supplement for women, Trimtone can help you achieve your body goals faster, with 24/7 fat burning, all fuelled by nature. Not only does it help you burn fat, it also reduces your appetite to help you stick to your diet plan.

Sometimes we all need a little help with our diets—and Trimtone is the helping hand you need to be your healthiest ever you!

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Burn fat by building muscle: The body recomposition

Let’s face it ladies, many (all!) of us want to burn fat and tone up. A body recomposition isn’t about getting hench, buff or competing in bodybuilding, but more a focus on body definition! So you can make way for that summer body you crave, all while losing weight and gaining a little muscle.

A body recomposition is more popular amongst those at the beginning of a new workout regime. Beginners can usually expect fat loss and muscle growth relatively easily when you first start. However, it is typically a little harder to maintain long term.

But how do you do a body recomp? And what does it all really mean?

Don’t worry, we’re going to cover everything you need to know, including ‘how long does a body recomp take?’, how to lose fat and gain muscle and most importantly here – how you’re going to feel doing it!

It’s time to get a sweat on, ladies! Let’s go.

How to do a body recomp

Gain muscle

When we talk about gaining muscle, we’re not saying that this body recomposition will make you hench, or butch – don’t worry! As a rule, here’s how your weight gain should roughly look each week during a body recomposition programme:

Beginner: 0.5% body weight each week

Intermediate: 0.3% – 0.2% body weight each week

Advanced: 0.1% of body weight each week

If you’re pretty advanced in the gym already, you’ll spot that the potential muscle gain can soon drop off! But there’s plenty to achieve before this.

Fat loss

While this may depend on your starting weight, here’s a guide to aim for…

Clinically obese (over 40% body fat for women)

2% body fat lost each week

Overweight (2-40% body fat for women)

1.25% body fat lost each week

Average (body fat 24-32% for women)

0.75% body fat lost each week

Fit (body fat 14-24% for women)

0.5% body fat lost each week

Contest-level (below 14% body fat for women)

0.2 body fat lost each week

Working out your weekly calorie balance

In order to gain muscle, you need to be working in a calorie surplus. In order to lose fat, you need to create a deficit of calories. The real trick here is finding the balance of where you can lose fat and gain muscle at the same time.

Also Read: How To Lose Belly Fat

But how do you find out the sweet spot to achieve both? Use a simple formula!

Start by taking your weight, your body fat % and your training level, using them to calculate how many pounds of fat you can shed each week – along with how many pounds of muscle you can gain.

After doing so, work out how many calories you need to cut to lose weight, as well as how many extra you need to consume to gain muscle.

Let’s put it this way, ladies, 3800 calories cut sheds 1 pound of fat. And 1600 calories consumed helps to build one pound of muscle. Adding these two together will give you your calorie balance! So you know exactly how much you can consume and cut for the perfect body recomp.

How to gain muscle and lose fat: A Guide

When it comes to carrying out a body recomposition, a common question is: ‘How long does a body recomp take?’ We understand you’re eager for that summer body, ladies!

Also Read: Do you need a women focused fat burner?

And here’s how to get fit, tone up and feel great.

Get lifting – relatively heavy – at least 3 times a week

This step can be tailored to your starting physique and fitness – whether you decide to lift relatively heavy or pretty heavy is all down to you! Ensure you’re allowing your muscles time to rest and repair in between workouts, however.

Since you’ll be working out in a caloric deficit, your muscles will require a little longer to repair themselves. But! While they’ll need some time to heal, that doesn’t mean you can’t hit them hard during your workouts.

Try to work as many muscles as you can during your workout. If you’re new to intense exercise, aim for three days per week, but if you’re feeling a little more advanced, go for four.

Keep an eye on your cardio

When it comes to body recomposition, you need to have a careful approach to mixing cardio with weight training. If you start burning a lot of calories during a cardio workout, you could be eating further into your deficit.

It’s all about balance when it comes to how to master a body recomposition. But before you go cutting out cardio entirely, it’s important to note that it is still very good for you! To keep cardio in your body recomp the right way, try follow these three rules:

  • Dedicate more time to weights over cardio
  • Aim for intense cardio workouts over lengthy sessions
  • Do your cardio at a different time to weights

Perfect calorie cycling

Don’t worry, there’s not a spin bike in sight! Calorie cycling actually involves eating more after your workouts – compared to other times. This is because your muscles grow more during this time. Plus, this post-workout window gets smaller the more you train hard!

For a great body recomposition, you need to eat in a surplus within the narrow window post-exercise – while maintaining your calorie deficit the rest of the time.

If you’re a beginner, this window of opportunity post-workout can last for as long as 24 hours. When you’re a little more advanced, this growth period can sit at around six hours. To get the most out of your body recomposition plan, aim to eat a large healthy meal within this window.

Also Read: Glucomannan: Is it effective for weight loss?

By working out how many calories you can eat each day/each week, you can plan your workouts accordingly with a nutritious meal post-workout. This means you can save those smaller portioned meals for periods of inactivity.

As you get more familiar with a body recomp, your weight loss will leave you feeling amazing in your own skin! But it’s also important to…

Get plenty of ZZZZs

When it comes to losing weight and gaining muscle during a body recomp, your body is going to need plenty of high quality sleep! This downtime allows your body to repair itself and grow. Without it, your whole body recomp could fall to pieces.

Try to switch off from your mobile phone early on in the evening, minimising screen time, as well as heading to bed at a reasonable time each day.

Try Trimtone

Need a little help kick starting your weight loss? A body recomp can take a lot of dedication, and it’s totally understandable to expect quick results! But when you do start to see your body shed those pounds, there’s nothing better than feeling incredible in your own body! Let’s power up that body confidence!

Trimtone 100% natural ingredients work to suppress your appetite, so you can get used to your new calorie deficit with ease.

It’s time to kick those hunger pangs to the curb, ladies! Let’s get that summer body you’ve always dreamed of.

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How to suppress your appetite naturally

We’ve all been on a diet at some point in our lives. For some of us, this will have meant super-strict diet plans, tough workout regimes, and regular weigh-ins on the bathroom scales.

For others, it may simply have meant maintaining a vague awareness of how healthy or unhealthy each meal is and hoping for the best. Everyone diets differently, and we all struggle and succeed a little differently. However, there’s one common struggle everybody shares: learning how to suppress your appetite.

Fortunately, you don’t need to suffer hunger pangs constantly and have the willpower of a dieting goddess in order to lose weight.

There are a ton of ways to master your cravings and learn how to curb hunger. Appetite suppressants come in many forms, and can help you on your weight loss journey.

But which works best for appetite control? And what exactly are appetite suppressants, anyway?

What are appetite suppressants?

An appetite suppressant is anything you consume or utilise in order to subdue feelings of hunger that often creeps up on you. I think it’s safe to say we all know that feeling, ladies!

This could be a foodstuff, a supplement, or something else. Different appetites have different levels of impact, and some are healthier than others. It’s important to know the difference between the ones that work and the ones that don’t!

Below, we’ll run through some of the best theories on how to reduce appetite and calm those cravings.

The 9 greatest natural appetite suppressants

Eat a high fiber diet

Above any other foods, high-fiber foodstuffs take a long time to be broken down and absorbed by your body, with much of them simply passing through your system.

Also Read: 6 easy habits to help you lose weight

They stay in your digestive system for a long time, which naturally helps you to feel fuller for longer. Studies into the impact of fiber on the body have found that it certainly works wonders at suppressing your appetite, however, scientists can’t seem to agree on which fibrous foods are the best for this outcome.

Some foods you can test for yourself include beans, vegetables, apples, almonds and whole grain.

Up your protein intake

If you were to eat the same weight of protein-heavy foods alongside carb-laden foods, you’d find that the high-protein foods would keep you feeling full for longer.

Healthy fats are good at keeping you feeling full, too. Switching up carbohydrates for protein-rich foods and healthy fats can therefore help you in the fight against hunger pangs.

Eggs, lean meat, soy products, peas and beans are all packed with protein.

Make sure you’re hydrated

A study conducted in 2014 discovered that in overweight women aged 50+, drinking 1.5 liters of water every day for eight weeks caused their appetite to be reduced. It also helped them to lose weight and shed fat effectively.

It’s understood that drinking a glass of water before a meal can work to cause a person to feel fuller quicker and therefore consume less food overall. Many of often feel like we’re hungry, when really we’re just dehydrated!

Add ginger to your cooking

A little bit of powdered ginger is great for your digestive system, giving it a natural boost.

Also Read: Glucomannan: Is it effective for weight loss?

This is thought to be the reason ginger works to curb hunger pangs and increase feelings of fullness. It only takes a small amount for the benefits to become apparent—so there’s no need to go chowing down on full ginger roots!

Exercise before mealtimes

Conventional wisdom would seem to suggest that exercise would lead you to want to eat more.

However, exercise has repeatedly been found to reduce appetite for a short period. Exercise suppresses the generation of ghrelin, the hormone responsible for hunger. So, ladies, it’s time to get intense with your exercise!

In addition, various hormones related to the sensation of fullness are generated too, meaning you’ll find your meal more satisfying.

Lower your stress levels

Stress has often been linked to overeating.

When overconsumption of food is caused by negative emotions, it’s commonly known as comfort eating. Sadness and anger can also cause people to comfort eat, which typically involves binge-eating large quantities of food with low nutritional value.

If your stress levels are causing you to overeat, you can try to reduce them through setting a proper sleep schedule, meditating, maintaining a healthy social life, and taking time off to relax and calm your mind.

Eat your meals mindfully

A study in which people ate meals in a pitch-dark room found that when the participants couldn’t see their meal laid out before them, they were far likelier to overeat, consuming 36% more food on average.

Also Read: Check Out Our Weight Loss Calculator

The findings of this study indicate that when we pay attention to what we’re eating, rather than, say, watching TV or reading our phones, we find it more satisfying and are more conscious of how much we are consuming, leading us to eat less.

Switch up your snacks for low-calorie alternatives

When you’re hungry, consuming high-carb snacks such as potato chips does little to alleviate hunger.

In fact, it’s easy to eat large amounts of junk food, only to feel ravenous again an hour later. To avoid this, switch up your snacking habits. Fruit, vegetables, beans and whole grains are bulky, filling foods that are low in caloric content.

They’ll keep you full for far longer than junk food, with the added benefit of not taking up such a large portion of your daily calorie allowance.

Try Trimtone!

If you’re looking for something a little more immediate than the above methods, we’ve got something you’re gonna love.

Trimtone, like the methods listed above, is a 100% natural way of suppressing your appetite.

If you’ve been agonising over how to suppress hunger, Trimtone not only reduces your appetite naturally, it also burns fat over your whole day, and boosts your metabolism. If you’re looking to lose stubborn fat and unlock your body confidence, Trimtone is a great supplement to complement the natural appetite suppressants listed above and a healthy lifestyle overall.

Looking and feeling your very best has never been so easy!