How much Water Drinking per Day Is Optimal (to lose belly fat)?

much water drink per day

How much Water Drinking per Day Is Optimal (to lose belly fat)?

Water is perhaps the most underestimated nutrient when it comes to weight loss and weight loss. Of course, a long-term caloric deficit is necessary for weight loss, but drinking enough water daily is extremely important if you want to lose weight successfully.

The importance of drinking water cannot be emphasized enough. Unfortunately, most people do not drink enough water. A person can weeks without food, but only a few days without water. Water plays a crucial role in almost every vital physical function.

What you will learn about drinking water in this article is:

  • How many liters of water you should drink per day
  • Whether you can lose weight faster with water
  • Drink countless health benefits of water
  • How to prevent water poisoning and dehydration
  • Which foods are good for the moisture balance
  • 5 Tips for preventing fluid retention
  • What you can and can not drink during fasting
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How much water do you have to drink every day?

water from bottle to glassAround 60% of the human body consists of water. We constantly lose fluid from our bodies through urine and sweat.

Water is essential for good health, yet needs vary by individual.

How much water you need depends on many factors, including your health, how active you are and where you live.

Different authorities often give contradictory advice when it comes to drinking water. The Nutrition Center advises people to drink 1.5 to 2 liters of water.

Different health organizations around the world give other advice when it comes to drinking the number of liters of water per day.


The American Health Authority (IOM) suggests that 3.3 to 3.7 liters of water per day are sufficient for men and 2.7 liters for women. This moisture recommendation includes the water contained in beverages and foods.


In addition to various agencies, you still have health gurus who claim that we have to drink water all day long because otherwise, we run the risk of dehydration.

As with most things, it depends on the individual and there are many factors (both internal and external) that ultimately influence and determine our water needs. Something that I will come back to extensively later in this article.

Drink plenty of water helps with weight loss?

Losing weigth with drinking waterCan you lose weight faster with drinking lots of water? This question is regularly asked to my when I am training clients.

There are several health claims when it comes to losing weight and drinking water. It would increase your metabolism and reduce appetite.

I can be quite short about it: drinking glass of water is a healthy and simple way to lose weight.

Since water is calorie-free, it is generally linked to reduced calorie intake and weight loss. This is mainly because you drink water instead of drinks, which are often full of calories and added sugars.

For that reason, it is also important that children are encouraged to drink water from an early age. In this way, it can be prevented that they are at risk of being overweight.


Several studies have shown that drinking 500 ml of water temporarily stimulates the metabolism by 24-30%.


It is best to drink cold water if you want to lose weight as this creates a greater thermal efficiency. The body has to use extra energy to heat the drunk water to body temperature.

Drinking water about half an hour before a meal also stutters the hunger, so you get fewer calories and lose weight in the long run.


A 3-month study shows that participants who drank 500 ml of water before meals had 44% more weight loss than those who did not.


Advantages of drinking enough water:

  • Water quenches hunger
  • Water temporarily stimulates the metabolism
  • Water does not contain calories as a thirst quencher
  • Drinking water causes weight loss
  • Drinking water helps the kidneys to remove waste products from the body
  • Water is cheap (tap water)
  • Water gives you energy (healthy fluid balance)

The answer is clear: drinking enough water can help you lose weight faster, especially when combined with a healthy diet.

Moisture from food

cucumber moistureBut drinking glass of water is not the only thing that ensures a healthy fluid balance.

You also get moisture from your food inside.

In addition to drinking water, the moisture in drinks and food also helps to keep your fluid balance up to standard. For example, a cucumber is largely water. It consists of more than 90% moisture.

Fruit and vegetables in particular are water-rich food sources. They consist largely of moisture. Meat, fish, eggs and especially fruits and vegetables all contain considerable amounts of water.

You sometimes hear people say that you should not count coffee and tea because it contains caffeine. They mean that these drinks would promote urination. However, this is greatly exaggerated.

The diuretic effect (dehydration) of coffee and tea is in fact very weak. So you do not have to worry that you dry out because you drink a few cups of coffee every day.

Drinking too much water is unhealthy

drinking to much water man showing painWhen do you drink too much water?

A student find out in a dangerous way. He barely survived in 2005 a water poisoning during a greening ritual.

The student drank between 5 and 6 liters of water in three hours. Not much later he collapsed and lay in intensive care for a day and a half.

Not drinking enough water can cause symptoms such as fatigue, dizziness and muscle stalls. Conversely, drinking too much water can lead to water poisoning, also known as water intoxication.

Drinking too much water in a short period of time increases the amount of water in your blood. It dilutes the electrolytes in your blood, especially sodium.


We speak of hyponatremia if the sodium content – as a result of drinking too much water – is lower than 135 mmol / l.


The minerals potassium and sodium ensure a balanced fluid balance in and outside our body cells. When the level drops, due to excessive water use, the fluids move from outside to inside, causing them to swell.

If this happens to brain cells, this can lead to life-threatening situations. Water poisoning results from the swelling of cells. When the brain cells swell, the pressure in the skull increases.

This pressure causes the first symptoms of water poisoning, including:

  • A headache
  • Nausea
  • Vomit

In severe cases of water poisoning there may be:

  • Raised blood pressure
  • Double view
  • Sleepiness
  • Sleepiness
  • Difficult breathing
  • Muscle weakness and cramps
  • Loss of consciousness (coma)
  • Brain edema (fluid accumulation in the brain) can lead to damage to the central nervous system and even lead to death

Normally you do not just get water poisoning. Most cases of water poisoning have been reported among soldiers and participants of sporting events who drank away liters of water.

Water poisoning occurs especially in endurance sports (marathon, cycling). Drinking too much water often occurs in sports that want to avoid the symptoms of dehydration.

The symptoms of hyponatremie (drinking a low sodium content through too much water) can be misinterpreted as dehydration.


The US military has established guidelines after diagnosing wrong diagnoses with soldiers. Soldiers did not die because they were dehydrated, but because of water poisoning as a result of repeated oral hydration.


How much water is drinking too much?

The big question is of course: when do you drink too much glass of water?

Let us first say that everything is poisonous in large quantities, even water.

We speak of overhydration and water poisoning when you drink more glasses of water than your body can handle and the kidneys can no longer drain excess water as urine.

But the amount of water you drink is not the only factor in water poisoning. Also how long you take to drink a certain amount of water is important.

You have a greater risk of water poisoning if you drink a lot of water in your short time. The risk is much less if you drink the same amount of water over a much longer period.

A low sodium level as a result of too much water (hyponatremie) can occur if you drink 3 to 4 liters of water in one go. If you drink something like 5 liters of water in one go, you even die.


The kidneys can process about 5 to 7.5 liters of water per day. However, they can not filter more than 1 liter of water per hour.


Of course, it also differs per person how much water you can drink and in which circumstances you are. A man of 2 meters can drink more water than a woman of 1.60. And you also drink more water on average in the summer than in the winter. All these factors affect the amount of moisture that the human body needs.

How many liters of water you really need

A healthy fluid balance is essential for survival. For that reason, evolution has given us complex mechanisms that regulate when and how much we drink. You can compare it with breathing, we do it without consciously thinking about it. As soon as we become slightly dehydrated our body comes into action: we get thirsty.

A good rule of thumb is to listen to your body and drink when you are thirsty.


The thirsty instinct is very reliable and works fine for the majority of people. After all, our ancestors did not have official drinking advice in prehistoric times.


Despite all guidelines and well-intentioned advice, no one can tell you exactly how much water you need. As I wrote earlier, it differs per person. Some people function better when they drink more water.

If you want to keep things simple (always a good idea), this directive should work for 90% of people:

  • Drink two glasses of water if you are thirsty
  • If you are not thirsty, stop drinking water
  • In warm weather and physical effort, drink more water to compensate for the lost moisture

This rule of thumb must in principle be sufficient to maintain a good moisture balance. Just by the color of your urine, you can see if you have drunk enough water. A dark color may indicate that you have received too little moisture.

Under normal circumstances, healthy adults should drink about 2 liters of water per day.

I do not recommend relying on thirst alone and the color of the urine for certain ‘risk groups’. For athletes, elderly and pregnant women, it is wise to drink extra water. This also applies, of course, to people who are ill and lose a lot of fluid (for example due to vomiting or diarrhea).

Daily fixed drinking moments

2 glasses of waterIf you want to lose weight with water and find a way to maintain your fluid balance, then it is advisable to schedule regular drinking moments on a daily basis.

By that I mean that you do not drink sips all day long, but in a few moments (preferably before a meal) during the day two glasses of water in a row.

Tip: Are you afraid that you will forget to drink water? Set daily fixed alarm times in your phone on which you drink two glasses of water in one go.

In principle, eating is the body’s wear, which makes intermittent fasting so healthy. Fasting intermittently not only causes more fat burning, but it also slows down cell aging. Possibly this also applies to frequent drinking water, although little research has been done about it.

Acid base in balance with water

Have you ever considered that we come into contact with acids and bases every day?

The foods we consume today contain many more acids than the food that our ancestors received.

Acid base in balance with water

As a refresher, I tell you first about the pH-value (Latin term for potentia Hydrogenii).


The pH value says something about the acidity in our body. This numerical scale goes from 0 to 14, where 0 is completely acidic and 14 basic (this is also called alkaline). A pH value of around 7 is considered neutral, which is often the case with clean drinking water.


So if you read that something has a high pH value, you actually mean low acidity.

More than half of our body consists of water (roughly 60%). As you know, there is water in and around all body cells, where metabolic processes continually take place. When we talk about the acid-base equilibrium, we mean the balance of the pH value of the blood.


The pH value of a healthy person’s blood is around 7.35 and 7.45. The acidity depends on the number of acidic and basic substances in the blood.


However, the body has different pH values:

  • Stomach: The stomach is the most acidic area of the body, with a pH value of 1.35 to 3.5. The acid is needed to digest the eaten food.
  • Urine: The pH value of the urine can vary widely, from 4.6 to 8

When people talk about nutrition that can influence the pH value of the body, they actually mean the pH value of the blood. For your health, it is important that the PH value of the blood remains in balance.

Now back to the food products that we eat and drink. Especially fast food, soft drinks and an unhealthy diet in general make us sour.

And acidification is unhealthy. It affects, among other things, the immune system and digestion. The result of acidification is that you get all sorts of health problems in the long term.

Certain foods acidify your body, while other foods, such as potassium rich fruits and vegetables, make the body alkaline.

That is why drinking water is so important for a healthy acid-base balance, because with water you dewater (basic).

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Drinking a glass of water good for the skin

drinking water is good for the skin.(Woman drinking water)Daily drinking several glasses of water is not only effective for losing weight, but it is also important if you want to keep your skin young and tight.

A good moisture balance ensures a better circulation and keeps the elasticity of the skin optimal.

Moreover, it also ensures that waste products are disposed of much faster.

Excessive alcohol consumption, in fact, ensures a drier skin. Alcohol extracts moisture and blocks hormones and vitamins that ensure that your skin does not dry out. The production of collagen is also slowed down, causing wrinkles and coarsening existing wrinkles.

Drinking enough water ensures healthy and hydrated skin and maintaining a healthy fluid balance.

Drinking water during fasting

plate looks like a clockIntermittent fasting, also known as periodic fasting, is a term for a diet that is aimed at fasting, in which you limit the time in which you consume food to a number of hours.

Short periods of fasting provide optimal fat burning because your body uses the energy storage (fat reserves) of the body during the fast period.

This burns your body fat and you fall off.

Some people wonder if they can drink during fasting? The answer is ‘yes’ if you drink water. Sufficient drinking water is very important during fasting, as long as you do not drink high-calorie beverages. Coffee (such as bulletproof coffee) and green tea is also not a problem because they contain no calories and temporarily accelerate the metabolism.

Bodybuilders who are preparing for a competition and want to get a lower percentage of fat, often drink bulletproof coffee in the morning, whereas they start eating at 4 o’clock in the afternoon.

If you drink coffee, it must of course be black, without sugar or milk. You can use artificial sweets if you want.

Perhaps unnecessary to mention, but avoid all coffee varieties in popular coffee chains such as Starbucks or Costa coffee if you fast or want to lose weight. These are full of milk products and added sugars.

How you can lose water weight (fluid retention)

fluid retention in the handsFor most people, excess fluid retention is not a serious health problem.

However, retaining moisture can be extremely annoying and unattractive.

Both men and women can suffer from fluid accumulation in the face, abdomen, feet, hands and other parts of the body.

Your body can hold water for various reasons.

It can be caused by food intolerance, a poor diet or diseases such as kidney failure. Women can also experience fluid retention during the luteal phase of their menstrual cycle and during pregnancy.

Do you suffer from water weight and fluid retention? Do not worry, I’ll give you some simple tips.

First of all, you have to start drinking more water daily. This sounds a bit contradictory, but it is necessary to lose water weight. Let me explain to you why. Your body tries to achieve a healthy balance.

So if you are constantly drying out, for example as a result of drinking too much alcohol, your body will do everything to retain moisture. Drinking enough liters of water every day prevents water retention.

Other well-working tips are:

  • Start exercising
  • Swallow the dandelion herb (alternative medicine that prevents fluid retention)
  • Reduce the amount of salt in your food
  • Follow a low-carbohydrate diet

The most important health benefits of drinking water

Except that drinking several glasses of water every day helps with weight loss, there are more health benefits that I naturally do want you to remember.

# 1: Water improves physical performance

Water improves physical performanceIf we do not drink enough water, our performance may suffer. In the worst case, we become dehydrated.

You already notice the symptoms of dehydration if you lose 2% of the amount of fluid in the body. This can lead to temperature increase, fatigue and reduced physical and mental effort.

Drinking enough water and staying hydrated can all occur. This is not surprising when you consider that 80% of your muscles are water.

So with intensive efforts, it is important that you drink enough water to perform optimally.

# 2: Drinking more water is good for the brain

Drinking more water is good for the brainA good fluid balance is important for the brain. The brain is strongly influenced by a lack of fluid. Studies show that even mild dehydration (1 to 3% fluid loss of your body weight) can disrupt important brain functions.

For example, alcohol has a strong dehydrating effect. This creates a lack of moisture in the brain in particular. This is the main reason that you have a hangover after drinking a number of alcoholic drinks.

Therefore it is always recommended to drink a lot of water after a night out.

# 3: Drinking water prevents constipation

Drinking water prevents constipationWith constipation or constipation, also known as constipation, we mean a laborious or delayed bowel movement and irregular bowel movements.

Drinking more water is recommended as a component to correct constipation. Drinking less water poses a risk of constipation in both young and older people.

Research shows that soda water (sparkling water) in particular helps well against blockages, although the reason for this is not entirely clear.

 

# 4: Water drinking helps against headaches

Headache and migraine is terrible. The cause is often not always clear.

But drinking water can help prevent and treat headaches.

Dehydration can cause headaches and migraine in some people.

Several studies have shown that water drinking can relieve headaches in those who are dehydrated

In conclusion, drinking water is a very important thing to our bodies’ health. Not only human, but also all of the organisms need water to survive.

The importance of drinking water for our bodies is paramount to our health, because it makes up to 70 percent of our bodies’ weight. There are four fulfilling benefits of drinking water to our bodies, such as it can speed up our metabolisms, make our skins healthier, lose our weight, and stay alert.

So, we have to consume water as much as we can to keep our body in a good condition.

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Top 16 Lies of Agencies and Regular Media about Nutrition

lies about nutrition pinokkio on the picture with a long nose

Top 16 Lies of Agencies and Regular Media about Nutrition

Despite the scientific progress, we make every year in the field of nutrition and health, some dietary myths do not seem to go away.

There are a lot of untruths about healthy food on the internet and on television. Most people, therefore, think they know a lot about weight loss and healthy food.

They have heard what is and is not healthy through agencies, regular media, friends, family and nutritionists. Whether this is all right, they have not really thought about.

In this article, I count for good with the 16 biggest myths, misconceptions and lies that are about healthy food.

You learn, among other things:

  • The biggest misconceptions about food
  • Which products are a better alternative than bread (to prevent iodine deficiency)
  • Why dinner is not as bad as you think (if you pay attention to one thing)
  • How many pieces of fruit you can eat every day if you want to lose weight
  • Why the use of vegetable oil is not as healthy as you think
  • What is most important for permanent weight loss (more important than exercise)
  • Why eggs help very well in weight loss
  • How many grams of salt you can consume daily (it is more than you think)
  • How is saturated fat in bad daylight
  • And much, much more …

# 16: if you do not eat bread you get an iodine deficiency

Bread basketMany Western people eat a few slices of bread daily with their meals. It has become an important part of the modern diet.

Because iodine is the biggest shortage in many western countries, the governments have decided to enrich the baking salt with iodine (not surprisingly that the Nutrition Center will continue to recommend bread forever).

The recommended daily amount of iodine is 150 mcg. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Iodine is a mineral that is important for a properly functioning thyroid gland. The mineral increases the production of thyroid hormones. If you have a shortage (together with selenium and other factors) you can develop a slow thyroid gland.

A common claim is that you have to eat bread to prevent an iodine deficiency with eg misleading messages from different mdia sources. It states that you do not necessarily get too much salt if you eat bread because it depends on what you eat more BUT you do get by definition an iodine deficiency if you do not eat bread.

If you think somewhat logically, you know that the previous reasoning can never be correct …

Whether you get an iodine deficiency also depends on what else you eat. You can also extract iodine from many more products than bread. A piece of cabbage or haddock (fish) already yields 4 times more iodine than bread and in its natural form.

Below you can see an overview of products with a high iodine content:

it all ads up

# 15: skipping breakfast is bad for you

Breakfast egg with toast and baconBreakfast is still seen as healthy, more important than other meals. The Nutrition Center even calls breakfast ‘an indispensable start of the day’.

These are pretty hefty claims. But are they scientifically proven?

Is skipping breakfast bad for you? The results from recent studies will surprise you.

Let me start by saying that people who eat breakfast are generally healthier than people who skip breakfast. They are less likely to be overweight and have a lower risk of different chronic diseases. That is because they mainly eat healthy.

However, the studies that show this are observational. In other words, these studies show that breakfasters are healthier on average, but they can not prove that breakfast is responsible for this.

It is more plausible that people who skip breakfast are also the people who drink more, smoke more often, are more often unemployed, go out late, etc. And that is reflected in bad health.

So you do not measure if breakfast is bad, but you measure the health of people who have an unhealthy lifestyle.

However, new randomized controlled trials (also called RCT) show a completely different story. RCT is seen as the gold standard for scientific research.

From these new studies, it appears that:

Breakfast does not stimulate your metabolism

Some people claim that skipping your breakfast slows down your metabolism. But this is big nonsense. These people mean the thermal effect of food. This is the increase in calories that are burned after you have eaten something.

The only thing that matters for your metabolism is the total amount of food you eat one day. It actually makes no difference at what time you eat or how often you eat.


Over a period of 24 hours, scientists saw no difference in the number of calories burned between breakfasters and people who had skipped breakfast.


Skipping breakfast does not cause weight gain

Contrary to what is often thought, skipping breakfast does not make you fatter. The theory behind this is that skipping your breakfast later on triggers your metabolism and that you will eat more for the rest of the day to compensate.

I have now negated the metabolic myth. But what about overeating the rest of the day when you skip breakfast?

That would be logical in the first instance, but is not supported by scientific evidence. It is true that you may be a bit more hungry at lunch, but this is not enough to compensate for your skipped breakfast.


Several studies show that skipping breakfast can reduce the total calorie intake by 400 calories per day. This is not surprising when you realize that you have removed a full meal from your diet.


Interestingly, this was not reflected in a 4-month study, in which more than 300 obese men and women were examined.

The participants were divided into two groups: one group had a daily breakfast, the other group skipped breakfast. After 4 months there was no difference in weight between the two groups. It simply did not matter whether you opted for a breakfast or not.

These results are supported by other studies, which show that skipping breakfast has no visible effects on weight loss or weight gain.

There are a whole series of more benefits of skip meals such as accelerating growth hormone production, delayed cell aging, becoming more insulin sensitive, etc. So please review my article on intermittent fasting about this or watch the video in which the myths about breakfast skipping are debunk:


In summary: high-quality studies show that it makes no difference whether people eat breakfast or not. Skipping your breakfast does not cause a delayed metabolism.


# 14: eating late in the evening makes you fat

Eating in the eveningYou’ve probably heard that eating before you go to bed is bad for you. I used to think exactly the same thing, but it is a bit more nuanced than you think at first.

That late dinner in the evening would be bad for you comes from the idea that these calories are automatically stored as fat.

You may think that sleeping causes a slower metabolism, but that is incorrect. Your basal metabolic rate remains the same on average during the night as during the day. Your body also needs sufficient energy during your sleep.

There is also no evidence that the calories you eat late in the evening count more heavily than during the day. But despite the fact that there appear to be no physiological reasons, several food studies before bedtime have been linked to weight gain.

How is that possible? The reason for this is simpler than you would expect.

Suppose you have eaten three meals a day and met your caloric needs, then a snack before bed is an extra meal and extra calories.

Not only that, but the evening is also the last part of the day where people feel most hungry. Eating before bed can, therefore, ensure that you take more calories than you really need. This ultimately causes weight gain.

Add to that that most people snack when they watch TV. You then stand less still at what you put in your mouth.

Some people also become extremely hungry before they go to bed because they do not eat enough during the day. This can lead to an unhealthy cycle where you do not eat anything in the morning because you are full of the night before and in the evening eat more calories than you need.


To summarize: the evening meal is not necessarily bad. It concerns the total number of calories you get. It is the unhealthy eating habits at bedtime that can cause overweight.


# 13: eat little or no fruit because it contains a lot of sugars

Fruit basketFruit is an important part of a healthy diet.

Fruit contains many nutrients and has been linked to all kinds of health benefits.

Several studies show that eating fruit daily reduces the risk of premature death.

Some people, however, eat little or no fruit because of the high amount of natural sugars. Sugar is indeed sugar, that is chemistry, but how the sugar is packed has an enormous influence on your body.

What we see again and again is that something you eat in its entirety has very different effects on your body. We should therefore not overshoot too much by wanting to dissect substances in products.

For example, it is impossible to get all the substances from an apple together and make an apple. You will not succeed.

Why not?

Because a real apple consists of much more than the sum of the combined substances. We call this concept gestalt, namely the whole is more than the sum of the constituent parts.

Many people think that eating more fruit than that is bad and increases the chance of illness and obesity, but that is not true. Fruit in its entirety is very healthy and has little effect on the blood sugar level (source), but extracting fruit from a processed product is far from healthy.

In addition, fruit is high in fiber, which actually slows down the digestion and absorption of sugar and ensures that the blood sugar content remains stable.

The dietary fiber in fruit can also reduce insulin resistance and help against type 2 diabetes. Fruit also contains antioxidants (polyphenols), which help regulate blood sugar levels.

How much fruit is healthy?

A meta-analysis from 2017 analyzed no fewer than 95 studies on fruit and vegetables. The meta-analysis included 2 million people from populations worldwide. It emerged that eating 2 to 5 pieces of fruit per day (80 grams per portion) is optimal. But eating more fruit is even healthier.

And you do not have to be afraid of being overweight. There is a study where people ate 20 servings of fruit a day and did not gain weight after weeks or months.

The daily eating of fruit can even help with weight loss. Research shows that people who had fruit in their diet eventually lost more weight than the group who refrained from fruit.

Another study shows that every 100 grams of fruit you eat per day is associated with 300 grams of weight loss in 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

So feel free to eat fruit if you feel like it. Only people with type 2 diabetes have to watch out with unlimited fruit. For them, I mainly recommend fruit with a low glycemic index such as small fruit.


To sum up: eat at least 2 to 5 pieces of fruit per day (80 grams per portion). But eating more fruit is even healthier. Fruit contains sugar, but the fibers and antioxidants keep the blood sugar level stable and protect you against type 2 diabetes.


# 12: vegetable oil is healthy because it comes from plants

vegetable oilMany vegetable oil products (sunflower oil, soy oil, walnut oil, corn oil) contain polyunsaturated fats.

Polyunsaturated fatty acids can be divided into two groups:

Omega-3 fatty acids and omega-6 fatty acids.

Vegetable oil generally contains a lot of omega-6 fatty acids, which are pro-inflammatory. The Nutrition Center advises you to use sunflower oil or olive oil, but if I strongly advise you to use it then it is sunflower oil.

Much omega 6 compared to omega 3 is associated with an increase in infections and an increased risk of diseases related to the metabolic syndrome such as cardiovascular diseases.

Coconut oil contains saturated fatty acids, but these are mainly medium fatty acids. They work anti-inflammatory. Thanks to these saturated fatty acids, coconut oil is also more stable when heated than, for example, sunflower oil.

Baking with vegetable oil that contains a lot of omega 6 is not a smart idea, because the unsaturated fatty acids from vegetable oils can oxidize when heated.

Basque researchers have shown that harmful substances such as aldehydes and ketones are formed during prolonged heating (40 hours at 190 degrees) of certain vegetable oil products (sunflower, linseed and olive oil).

Many people also think that heating fat leads to trans fat, but that is not true. Trans fat is created by hardening oil such as palm oil. You can find this in margarine, peanut butter and hundreds of other products. The packaging then contains hardened palm oil, hardened palm or hardened palm fat.

Incidentally, fully hardened palm fat is better since almost all of the trans fat is converted into saturated fat, something that is certainly not the case with partially hardened palm fat. But I do not recommend it both.

Or watch the video about the healthiest oil for baking and eating cold:

# 11: for losing weight, exercise is more important than nutrition

thick-despite-sportsWhen it comes to losing weight and achieving a healthy weight, what you eat and what you eat is much more important than exercise.

Of course ,sports contribute to a healthy lifestyle, but it is not the most important thing to get a flat stomach.

Then what? Food!

A report with all the studies from 25 years before 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).

If we look at studies that look at approximately 15 weeks, then what is importnat for weight loss:

what is important for weight loss

Sometimes I get criticized that I am taking a 1997 study but also recent studies show that nutrition is more important than losing weight. A study in 2007 even showed that extra physical exercise resulted in only 2.5% weight loss.

most important - least important

Another recent American study has shown that with sports and exercise you will not lose much of your weight. Most athletes overestimate the number of calories they burn while performing exercises.

As an example, let’s take a woman with a lot of overweight. She consumes 1000 calories more than her daily calorie requirement. This means that she will have to burn 1000 calories again to get in balance.


Often, the number of calories burned with sports is grossly overestimated.


With 30 minutes of jogging or swimming, you burn an average of 350 calories. Chances are that you do not have the will to do physical exercise 30 minutes a day. It is much easier to replace or omit certain foods from your diet.

In addition, exercise also ensures increased appetite. When you burn a lot of calories, your brain gets a signal to replace them.

A lot of people can just manage to go to the gym for an hour, but in the meantime, they complain that they do not have time to make a healthy, homemade meal. Which is natural big nonsense. You will see much better weight loss results if you are more aware of what you put into your mouth and switch to healthy eating.


In summary: apply the Pareto principle (80/20 rule) to your diet. By that I mean that you eat 80% of your time healthy and also eat 20% unhealthy. This yields far more results than just being focused on sports.


# 10: red meat is bad because it increases the risk of cancer and many other diseases

Red Meat plateWe are constantly warned about eating red and processed meat.

Recently, an observational study showed that eating red and processed meat would increase the risk of premature death.

But if we dive deeper into this study, we see some problems. The first problem we encounter is that the researchers have thrown processed and unprocessed meat under one group.

For example, the red meat category contained unprocessed meat such as beef, pork tenderloin, hamburger and steak, but also processed meat such as smoked bacon, ham, frankfurters and hot dogs.

In the category of white meat, unprocessed meat was also combined with processed meat.

In total, 25% of the red meat consumed was processed, while only 9% of the white meat had been processed. So people who ate less red meat during the study also ate less processed meat in general.

The reported mortality figures from the research stem mainly from eating more processed meat, not from eating more red meat. Even common sense tells us that eating more processed meat is not healthy.

Of course, this does not mean that we have to eat unlimited red meat. In a study where people were followed for 6 years, almost vegetarians appeared to have the smallest chance of premature death, cancer and cardiovascular disease. With the emphasis on ‘almost’ because vegans did worse in this study.


To sum up: raw red meat is not necessarily unhealthy. It is especially processed meat which is bad.


# 9: eating too much protein leads to kidney failure

Eggs, meat, fish and cheeseEvery now and then I still come across it: a diet that consists of a high protein content could lead to osteoporosis and kidney failure.

It is true that proteins increase calcium secretion of the bones in the short term, but the long-term studies actually show the opposite effect.

In the long term, proteins are associated with improved bone health and a lower risk of bone fractures.

Moreover, studies do not show a link between a higher intake of proteins in healthy people and the risk of kidney failure. Unless you have kidney disease, a diet consisting of many proteins has no harmful effects on your kidney function


When it comes to healthy eating, proteins are indispensable.


However, I advise you not to extract more than 50% of your proteins from animal proteins. This is because the kidneys have to remove organic acids from animal protein, whereas this is not the case with vegetable protein sources.


In summary: eating high quality proteins ensures the good bone health and a lower risk of bone fractures. A protein diet is not harmful to the kidneys in healthy people.


# 8: only people with a gluten allergy suffer from gluten

Gluten Free DietYou would think that only people with celiac disease (a severe form of gluten intolerance) have to go through life without gluten.

But nothing is less true. A much larger group of people is non-celiac gluten-sensitive and would benefit from a gluten-free diet.

Gluten can be seen as a family of proteins found in grains such as wheat, rye, spelled and barley. Wheat is the most consumed of the grains containing gluten.

It is not known exactly how many people suffer from gluten intolerance, but it is estimated that 0.5 to 13% of the population suffers to some extent.

Symptoms of gluten intolerance are:

  • Diarrhea
  • Stomach ache
  • Fatigue
  • Bloated feeling
  • Dejection

The number of gluten has also increased considerably in our diet, in particular with wheat bread. I think this is the logical explanation why more and more people are being bothered. Yet the regular media and agencies still pretend that these people imagine it.

Some professors even call this nocebo. This means the opposite of placebo, namely that getting rid of something would expect a better result despite the fact that what you take away should have no effect.

Not only is wheat packed with an aggressive form of gluten and it will increase your blood sugar level considerably, but it has been genetically modified in the last decades, so that the concentrations of zinc, copper, iron and magnesium have become 19-28% lower.

Scientists also believe that gluten-free diets can reduce the symptoms of irritable bowel syndrome, schizophrenia, autism and epilepsy.


In summary, studies have shown that many people can benefit from a gluten-free diet, not just patients with celiac disease.


# 7: eating too many eggs is bad because it increases your ‘bad’ cholesterol

Eggs

People have been advised for decades not to eat too many eggs, because it would be bad for your cholesterol levels.

It was mainly small studies that arrived.

But several studies from recent years have shown that eggs do not increase bad cholesterol in the blood and there is no link between cardiovascular disease and eggs.

There is fat and cholesterol in the yolk, but the fat is mainly unsaturated.


What remains is a source of high-quality proteins, important amino acids and no less than 13 different vitamins and minerals, healthy unsaturated fats and antioxidants.


You would be crazy not to eat an egg every day as part of a healthy diet. Moreover, high-quality proteins in eggs have been proven to reduce appetite and stimulate the feeling of satiety.


To sum up: Eggs do not raise bad cholesterol. Eating up to 3 eggs per day has been examined and found to be healthy.


# 6: salt is bad because it increases the risk of high blood pressure

SaltAccording to the Nutrition Center, eating too much salt causes increased blood pressure (and therefore the risk of cardiovascular disease). The Heart Foundation also advises us to eat a maximum of 6 grams of salt.

Finally, the consumer TV program constantly insists on consciously eating less salt.

However, new large-scale research shows that there is no difference at all between a high and low intake of salt consumption! It turns out that the so-called ‘bad’ LDL cholesterol gets higher if you eat less than 7.5 grams of salt per day.

The researchers recommend eating up to 17.5 grams of salt a day, because you have an increased risk of stomach cancer. The results are at odds with the old recommendations to eat less salt.

A large study also shows that salt does not play an important role in cardiovascular diseases. However, the researchers say that the intake of salt in people who already suffer from cardiovascular disease should be reduced.

However, it has been concluded that increasing the intake of potassium lowers the blood pressure, what you can find in banana, avocado, black chocolate etc. Read more about lowering your blood pressure here.


Although eating less salt can lower blood pressure by an average of 1-5 mm / Hg, it has no effect on cardiovascular disease.


Finally, I would like to mention that this is not a plea for eating processed food with lots of salt. For example, too much salt can increase the chance of a brain haemorrhage.


In summary: new studies recommend a salt intake of 7.5 to a maximum of 17.5 grams per day. Too much salt is related to stomach cancer, but a salt deficiency is actually a lot more dangerous. In particular, the increase in potassium lowers blood pressure.


# 5: saturated fat is bad and the cause of cardiovascular disease

saturated fatsThe idea that saturated fat and cholesterol would be bad was helped by the American scientist Ancel Keys a few decades ago.

It was his research from 1958 that caused cholesterol and saturated fat to be associated with cardiovascular disease.

This was a weak observational study because it only involved 7 countries. Fifteen other countries were not included because Keys did not find the data from these countries reliable, but possibly ignored them because they did not support his theory.

Through this weak study, the idea that saturated fat and cholesterol were bad in the world and synonymous with silted up veins, narrowed blood vessels and heart attacks.

Yet correlation (relation) does not mean causality (cause-effect). Even an agency like the American Heart Association (AHA) makes this mistake and says that elevated LDL is an important cause (‘a leading cause’) for arteriosclerosis. They use a handful of studies from 25 to 50 years ago, including animal studies.

The AHA also takes money from the food industry and pharmaceutical industry, including the Ag Canada and the Canola Oil Council, who would like to put their vegetable oil in a good light. In this way, you probably better understand their report, where we have to use vegetable oil in bulk and not coconut oil.

The idea that saturated fat is bad for cardiovascular disease is at least odd, because of a study from 2014 – with a total of 650,000 participants – confirmed that there is no connection between the intake of saturated fat and heart. and vascular diseases. A study from 2011 – with a total of 350,000 participants – also indicates that there is no link between saturated fat and cardiovascular disease.

There are more and more bloggers, doctors, dietitians etc. who question whether saturated fat is really so bad.

The fact that the saturated fat and cardiovascular disease relationship does not exist is possible because saturated fat does not increase LDL or minimally. The studies on this are often decades old, give inconsistent results and are only observational.

Incidentally, the question is whether a low LDL is so good because LDL also has functions. A study with elderly aged 60 or older indicates that the lower your LDL is, the greater the chance of mortality.

Since one is negative about saturated fat, coconut oil is sincerely seen as unhealthy. The saturated fatty acids in coconut oil would increase the ‘bad’ cholesterol (LDL) and thus the risk of cardiovascular disease.

There are three major pitfalls in my view:

  • As mentioned, there is no connection between the intake of saturated fat and cardiovascular diseases.
  • It is not necessarily about the height of the LDL but its oxidation. This usually only occurs in combination with low-grade inflammations. A high LDL therefore does not have to be bad in itself.
  • Nothing is said about the quality differences of coconut oil, while virgin coconut oil contains anti-oxidants that can even help against the oxidation of LDL.

Finally, I would like to mention that this is not a plea for eating unlimited saturated fats. That too is unhealthy. But that is with everything you eat too much (except vegetables).


To summarize: it is not the saturated fats that increase the risk of cardiovascular disease, but the refined (processed) carbohydrates and sugars.


# 4: all calories are the same so no matter what you eat

good-and-bad-calories

It is true that a calorie is a calorie.

Energy can not escape, but this does not mean that the packaging in which the calorie is delivered is the same.

The amount of energy (kcal / joule) that your body receives depends on the macronutrient you eat.

Macronutrients (proteins, fats and carbohydrates) are the most important components of our food.

Fats, proteins and carbohydrates contain different amounts of calories per gram.

Here are the calories per macronutrient:

  • Protein: ± 4 kcal per 1 gram
  • Carbohydrates: ± 4 kcal per 1 gram
  • Fats: ± 9 kcal per 1 gram

If you look purely at these numbers, then the most logical thought is that you should eat as little fat as possible to lose weight. But that reasoning is incorrect! You also have to look at the effect of the type of packaging of the calorie.

Insulin production vs satiety diagram

In this figure you see the following:

  • Egg whites: Mediocre insulin production,  Highest satiety feeling
  • Fats: Least insulin production, Moderate satiety
  • Carbohydrates: Highest insulin production, Lowest satiety feeling

 

The food we eat can have a huge impact on the biological processes that determine when, what and how much we eat. Especially the saturation of food is an important point.

In this way, people fall off faster who eat a handful of almonds every day than people who do not. Almonds contain a considerable amount of protein and healthy fats that saturate very well and suppress hunger.

You probably now understand that getting too many calories from refined carbohydrates is not smart. They barely saturate, have a high through-eating factor and stimulate the body to produce the fat storage hormone insulin in large quantities.


In summary: You can get calories from proteins, fats and carbohydrates. A calorie is an energy and you always keep it, but one calorie does something different with the body than the other.


# 3: the majority of your diet should consist of carbohydrates

To much carbohydrates 2The general view is still that a low-fat diet is the best choice when it comes to healthy food and weight loss.

Carbohydrates should be your biggest source of calories.

Bodies stubbornly adhere to the idea that – in particular – saturated fat is the main cause of cardiovascular disease, despite the fact that new studies have proved the opposite.

The majority of your diet must consist of carbohydrates, especially whole grain products. The Nutrition Center recommends that people get 40 to 70% of your energy from carbohydrates. This is, of course, ridiculously much.

We now know better. This amount of carbohydrates is not good for people who want to lose weight and want to work on their overall health.

Research shows that a low-carbohydrate diet is much healthier and more effective to lose weight than a low-fat diet. This has been thoroughly studied and the results are consistently in favor of low-carbohydrate diets.

In my view, refined carbohydrates (bread are not unprocessed grains) are also stronger in connection with cardiovascular diseases than eg saturated fat.

Not only that because large amounts of glucose (you get out of carbohydrates) affects the cholesterol because cholesterol attaches to proteins that are everywhere in the body, called crosslinking. Normally cholesterol can move freely but the excess of glucose ensures that cholesterol remains stuck in blood vessels with arteriosclerosis as a result.


In summary: with a low-carbohydrate diet you get maximum results in the area of fat burning. It is also much healthier and easier to maintain than the low-fat diet.


# 2: Eating a lot of small meals leads to a faster metabolism

Small meal on a plate“Eat multiple, small meals throughout the day to keep your metabolism (metabolism) high.”

You will undoubtedly have heard of a diet expert or nutritionist.

However, I am still waiting for a study that shows this, because they are not there.

The truth is that it does not matter how many meals you eat in a day. At least, not for your metabolism.


Eating 2-3 meals a day has exactly the same effect on your energy consumption as 5-6 smaller meals (with the same energy balance)


There will be no more thermogenesis if you increase the meal frequency in a day. Thermogenesis is the increase in resting metabolism, in response to food intake, effort or exposure to cold or hot temperatures.

Eating more often may prevent you from feeling hungry, but it is incorrect that this has some influence on the amount of calories you burn one day.

In fact, there are even studies showing that eating much smaller meals can be harmful to your health.

In a 2014 study, healthy men were exposed to a high-calorie diet. The excess calories consisted mainly of fat and sugar and were eaten during or between the three main meals, thereby increasing the meal size or the meal frequency.

Not a larger meal, but an increase in the meal frequency turned out to provide more liver and abdominal fat.

# 1: fat and cholesterol is bad and makes you fat

Eating fat makes you fat, so you should avoid fat if you want to lose weight and eat healthy food. Sounds logical at first, but it is not.

A diet that consists of many fats and carbohydrates can make you fat, but that is not so much because of the fats. A low-carbohydrate and high-fat diet causes more weight loss than a low-fat diet, even if participants in the low-fat group did caloric restriction.

A low-carbohydrate diet is therefore much more effective than a low-fat diet.

Cholesterol is a fatty substance that people need to survive. You now know that cholesterol in food does not cause cardiovascular disease.

The truth is that cholesterol is so important that the body has developed many complex mechanisms to ensure that we always have enough. Your body makes 70-80% of the cholesterol itself.

If you eat a lot of cholesterol, your liver makes less cholesterol and vice versa. It balances out.

What about the ‘bad’ LDL cholesterol?

Actually, ‘bad’ cholesterol (LDL) does not exist. It is about lipoproteins. Lipoproteins are the packages with which cholesterol is transported. The filling (cholesterol) of the package is not bad but the type of package (lipoproteins) can be good or bad (although they both have a function).

Many small LDL particles (small dense LDL pattern B) would increase the risk of cardiovascular disease. These are much more sensitive to oxidation than the larger LDL particles (pattern A).

Virtually no blogger or agency speaks about the benefits of saturated fatty acids on cholesterol. Here are two important advantages:

  • Saturated fatty acids change the small LDL particles to larger LDL particles, which should reduce the risk of cardiovascular disease
  • Saturated fatty acids increase the HDL, which should also reduce the risk

But what is the cause of many small LDL particles? Below you can find my opinion about this.

The cause of developing many small LDL particles are:

  • Trans fats
  • Refined sugars and carbohydrates
  • Omega 6 fatty acids

The above diet leads to inflammatory reactions that narrow the veins, causing arteriosclerosis. In addition, cholesterol tries to tackle the inflammatory reactions so that the veins remain smooth and elastic.

Cholesterol is therefore probably not the cause of arteriosclerosis but a consequence. The cause is inflammatory reactions (source).


So what is the cause of an increased risk of cardiovascular disease?

No:

  • High total cholesterol
  • High ‘bad’ cholesterol (LDL)
  • Many small LDL particles

Basically, you should see cholesterol as firefighters trying to extinguish a fire or a plaster that wants to heal a wound. We can not say that firefighters are the cause of the fire, just as the plaster is not the cause of the wound. They are strongly burned into each other (correlation), but that does not give cause-and-effect relationship (causality).

Yes:

Inflammatory reactions that are increased by eating a lot of:

  • Trans fats
  • Refined sugars and carbohydrates
  • Omega 6 fatty acids

And did you know that foods that contain a lot of cholesterol are often super healthy and nutritious? Full fat dairy, fish oil, eggs, shellfish and sardines are foods that are incredibly nutritious, so avoid them because of their cholesterol content.

Proper Healthy Food: Hearty vegan and vegetarian recipes for meat lovers

 

The Doctor’s Kitchen: Supercharge your health with 100 delicious everyday recipes

 

 

 

 

 

 

 

 

 

 

11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

frustrated woman eating healthy lose weight

11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

 

You are losing weight and the pounds you are losing surprisingly fast. But then you reach a plateau. You do not lose weight despite your healthy diet. Your weight does not drop anymore. In the worst scenario, you do not lose weight, but you gain weight.

Not losing weight can be incredibly frustrating and discouraging. Most people who have experience with weight loss can talk about this.

In this article why you no longer losing weight, you will learn:

  • The best tips to break a weight loss plateau
  • What you should never do if you no longer losing weight
  • Why you can gain weight in some cases when you are trying to lose weight
  • Different ways to increase your metabolism
  • The most healthy drink on earth to burn fat
  • A simple test to see if you suffer from insulin resistance

Note: This article is about that you can not lose more weight. So you did lose weight, but then it got stuck.

 

Reason # 1: Chronically too little food (crash diet)

 

Crash-dieet-a piece of broccoli on a plate

 

A while ago, a famous tv host, started an attempt to lose weight. She decided to drop drastically two months ago.

 

She kept a blog where you could read his/her weekly progress.

 

Her strict diet of 1500 calories and no less than 4 hours of exercise per week resulted in a weight loss of 6 kg after 6 weeks.

This week came out that he/she no longer is losing weight, even though she is still paying attention to her food eating healthy and continues to exercise for 3 hours every week.

That is a lot of hours of sports in the month. How is it possible that she has lost not a gram of weight anymore?


Leaving a meal at his time is fine (see reason 5), but chronically eating too little as this famous tv host does and ridiculously many sports, so that the body is no longer given the chance to recover, works counterproductive.


That is not only too exaggerated to want to see changes quickly, it is also difficult to sustain.

But this famous tv host is not the only one who is struggling with this problem. There is a large group of women in the world who chronically eat too little and therefore stand still with weight loss.

It also does not help that the slimming market has been flooded for years by all kinds of calorie-reducing crash diets.

The one ‘nutrition expert’ is going to work even more rigorously than the other.

But ultimately their advice appears to work rarely. And then people come to me with the question “how is it possible that I no longer lose weight”.

Losing weight is not just a matter of counting what you put in your mouth. If you only focus on the number of calories, you lose everything that has to do with healthy food, which contains nutrients such as vitamins and minerals.

Your metabolism will slow down after three days if you are on a very low calorie diet

yoyo effect of diet circleThis is also one of the reasons why it is so difficult to prevent weight gain after you have stopped a crash diet.

As soon as you stop, the kilos often fly at lightning speed back.

Nevertheless, a crash diet also has some advantages.

People who suffer from obesity can benefit in the short term if they are under the supervision of a doctor.

 


It turns out that a crash diet of 4 to 12 weeks causes significant changes in weight loss and metabolic health for people with obesity.


A strict calorie restriction can help you shake a few pounds fast away from you, but make sure that your lifestyle and diet change in the long term. If you do not do this, you will get the most of your weight back and you will still feel bad!

  Reason # 2: You burn less because you have lost weight

you-burned-lessA known side effect of losing weight is that your metabolism decreases.

This means that you burn fewer calories than before and that can be a reason that you no longer lose weight.

What people generally describe as ‘hunger mode’ (also known as metabolic adaptation) is actually nothing more than the natural reaction of the body to a long-term caloric deficiency.

Metabolic adaptation also plays an important role in the development of overweight in humans. When the body receives insufficient food for a long time to function normally, the metabolic rate slowly decreases.

That is because the homeostasis is disrupted. This is the condition of all important functional systems in the body when they are in balance. The greater the delay, the more difficult it is to lose weight.

With this ’emergency state’ the body tries to reduce the number of calories that you burn. The extent to which the metabolic rate decreases with caloric restriction and weight loss is different for everyone. It is thought that body weight also plays a role in this, because when your weight goes up or down, your metabolism also increases or decreases.

Research has shown that three days without food does not slow down the metabolism of people. Only after that time did researchers see a perceptible difference in resting metabolism (the energy that the body needs to function properly) of the participants.

Hunger mode is largely genetically determined, but earlier losing weights attempts or physical exercise can also play a role.

Reason # 3: You think you eat healthily

you think that you eat healthyHow is it possible that I no longer lose weight” is a common complaint when people are busy with a healthy diet for some time.

My own study shows that “94.88% of people think they eat healthier than an average person.”

This is, of course, an absurdly high number.

Especially when you consider that almost half of adults in the western world are overweight: Obesity and overweight

Where does it go wrong? Many people think that they eat healthy, while they do not actually do that.

A large percentage of people who do not lose weight still eat unhealthily or get too many calories.

Also, not everyone pays attention to the hidden sugars in fruit drinks. You think you drink something healthy, but in reality, most fruit drinks are full of sugars. In addition to the natural sugars from fruit juice, extra sugar is often added.

These extra calories are also not seen by the body as full calories. In other words, the need to eat remains, even though you have drunk hundreds of (empty) calories half an hour before.

Reason # 4: You should also exercise

woman drinking water while sports

Healthy food is the most important secret if you want to lose weight successfully.

But often you see that losing weight, despite a healthy diet, stagnates at a given moment.

This is because your metabolism slows somewhat if you lose weight.


A survey done among more than 2,900 people shows that for every half kilogram that weight was lost, the resting metabolism decreased by 7 calories. The more someone falls off, the greater the influence on the basal metabolism.


The good news is that sports can prevent a delayed metabolism by losing weight. Strength training ensures the maintenance of your muscle mass at the moment that you lose weight. Your muscle mass also affects the number of calories that you burn during physical exertion and at rest. In fact, strength training and fitness, in addition to healthy nutrition, is an important part of successful weight loss.

In a 12-week study, overweight young women were dieting and had to train with weight for 20 minutes daily. Afterward, an average weight loss of almost 6 kg was measured and the waist was slimmed by 5 cm.

Other forms of physical activity, such as cycling, jogging or HIIT, also help to slow down your metabolism.

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And what can you do if you already do sports? For the people who have lost weight, but now get stuck, it can help to increase the frequency or intensity. By that, I mean that you will exercise 1 or 2 days extra during the week or increase the intensity of your workouts.

Reason # 5: You do not skip meals

plate with potato, vegetable and meatIt is a big misunderstanding that you have to eat a lot of (small) meals every day to stimulate your metabolism and lose weight.

It appears that a higher meal frequency has no effect on fat burning or weight loss.

Also skipping breakfast does not affect the number of calories you burn in a day.

The idea that your metabolism slows considerably when you skip a meal has never been scientifically proven.

We now know that the opposite is true. Short periods of fasting can temporarily speed up your metabolism. A 14% increase in metabolic rate was observed among a group of men when they had fasted for 3 days.


In fact, a short period of fasting more naturally than every 3 to 4 hours a meal inwards. Just think about it: in prehistoric times there was not always food available. There were no supermarkets at that time, and there were no filling stations open 24 hours a day where people could cram unabashedly with all kinds of sweet junk.


Our ancestors had to do with what they could collect. So it happened regularly that nothing was available and that people were forced to fast. And despite everything, they have managed to survive this immensely difficult period.

So if you do not lose weight in spite of your healthy diet, it can be wise to skip a meal regularly.

Skipping a meal is also a test for insulin resistance. People who suffer from insulin resistance can not. They must eat more than 3 times a day, because otherwise, they will suffer from all kinds of physical and mental complaints

Then think of:

  • Hunger attacks
  • Mood swings
  • Blurred vision
  • Concentration disorders

In the video below 4 myths about skipping your breakfast:

 

Reason # 6: You eat more unnoticed

woman eating while working on her laptopIf you notice that you no longer losing weight, then you may still get more calories than you actually think.

You may not think this applies to you, but several studies show that most people underestimate their daily calorie intake considerably.

It is also the case that people eat more unnoticed when they move little and are distracted. Eating while you are distracted can lead to faster eating and more food.

Whether you watch television, listen to the radio or play a computer game, it all leads to more food intake.


Research has shown that watching television while you eat is unwise. Participants in a study ate 36% more pizza and 71% more macaroni than those who did not watch television.


How can you prevent yourself from not losing weight? One way is to keep track of your calories for a while and be aware of what you eat.

Keeping track of what you eat can also be sensible if you want to achieve a certain goal. For example, if you want to have at least 30% of your total calories from proteins because you follow the protein diet. This you will never succeed if you do not keep track of what you put in your mouth.

Does this mean you have to count calories for the rest of your life if you do not follow a diet? No, that is a bit exaggerated again. A method that you can apply is to sit down for a week every month with what you eat. That way you get a feeling for how much you eat and what you might eat on one day.

Reason # 7: You have gained in muscle mass

bodypump-muscle MassOnce they have started losing weight, people tend to jump on the scale every morning.

The first week’s everything seems to go according to plan, but then the inevitable happens; the weight loss is no longer possible.

I do not lose weight but gain weight! How can I no longer lose weight? “Sports can be the cause of this. And that is not meant to be negative.

By (strength) sport you can have gained in your muscle mass and that is heavier than body fat.

You can see this especially in people who have just started with strength training and fitness. And that is just a good sign because when we talk about losing weight we mean actually lowering our body fat percentage and losing body fat.

The loss of body weight basically says relatively little. In a crash diet, the kilos fly off, but that is mainly moisture and no body fat. It is just a lower fat percentage which ensures a tighter and healthy body.

The goal should therefore always be to lower your body fat percentage instead of weight loss.

skinfold meterSo if the scale no longer goes down, do not immediately panic and remember that it can come through muscle growth.

That is why it is also a good idea to measure your fat percentage each month with the aid of a skinfold meter.

In this way, you remain motivated when you think that you will no longer lose weight while that is actually the case.

 

Reason # 8: You drink too little water, coffee or green tea

Woman drinking a cup of green teaDrinking water has a number of advantages when it comes to losing weight.

First, water, especially cold water, has a favorable thermal effect on your body. By drinking cold water you can temporarily speed up your metabolism.

This is because cold water costs more energy to warm up in the body.

By drinking half a liter of water you can temporarily burn 24 to 30% more calories. In addition, drinking water, especially for a meal, ensures that you take less food.


A study among adults and the elderly shows that drinking 0.5 liters of water before the meal speeds up 44% in a period of 3 months compared to the subjects who did not.


If you think you can not lose weight, it can help to replace your daily favorite drinks with water.

Coffee

I have good news for all coffee lovers! Drinking coffee helps in the fight against obesity. Coffee has a slight stimulating effect on the metabolism and is also rich in antioxidants.


Caffeine coffee can speed up your metabolism by 3 to 11% and reduce the risk of type 2 diabetes by 23-50%.


In addition, black coffee (without additives such as milk and sugar) is ideal for weight loss because it contains no calories.

Green Tea

Green tea is perhaps the healthiest drink on earth. It is full of antioxidants, vitamins and minerals. In addition, green tea also contains natural caffeine. Ideal for fat burning. But that would actually make the drink too short.


Green tea is also good for the skin, memory and reduces the risk of cancer in both men and women.


When it comes to losing weight, green tea, like coffee, has a slightly stimulating effect on the metabolism. Various studies show that green tea leads to a reduction of body fat, especially around the abdomen.

Reason # 9: You drink too much alcohol

alcohol-drinking to muchDrinking alcohol regularly can seriously disrupt the process of losing weight.

It may even be the reason why you do not lose weight at all. I will also explain why.

Apart from fat, alcohol is the most energy-rich nutrient, with 7 calories per gram. Alcohol does provide energy, but you have no benefits from it at all.

In particular, beer is a real calorie bomb and drinking beer regularly can lead to weight gain.

The best advice is therefore not to drink alcohol during a diet. If you find that difficult, then it is wise to keep it at least with distilled drinks (such as vodka). Possibly mixed with non-caloric drinks.

Beer, wine and other sweet alcoholic drinks are very high in calories and therefore you can avoid the best for that reason. Drinking a glass of wine or a bottle of beer at his time can not hurt at all, but removing large amounts of alcohol every night is bad for your health and can sabotage the process of losing weight.

Reason # 10: You are addicted to carbohydrates

to much carbohydratesIf weight loss is no longer successful, then you may still be eating too much carbohydrate. In that case, it may be wise to start with a low-carbohydrate diet.

The low-carbohydrate diet is not only easier to maintain, but it is also much more effective than a low-fat diet.

Several studies have shown that with a low-carbohydrate diet you lose 2 to 3 times as much as with a fat-free diet.

With a low-carbohydrate diet, you limit the number of carbohydrates in your diet drastically. Think of simple carbohydrates such as pasta and white bread. This diet is high in protein and healthy vegetables.

It may seem difficult to eat out or with friends with a low-carbohydrate diet. That is not so bad. Most restaurants have a low-carbohydrate meal on their menu.

If you still doubt in the restaurant then I have 2 simple tips for you:

  1. Order a main course that is based on meat or fish.
  2. Ask for extra vegetables instead of bread, potatoes or white rice.

Reason # 11: You do not eat enough protein

protein sourcesAs you know, you have to consume fewer calories to lose weight.

Protein-rich foods help you to lose weight to a large extent and lose excess belly fat.

 

A high protein diet has many advantages when it comes to losing weight:

  • People think about eating 60% less often
  • People have 50% less inclination to snack in the evening
  • People eat up to 400 calories a day

Proteins provide a longer satiating feeling and suppress hunger and appetite. This is partly because protein-rich food suppresses the hunger hormone ghrelin.

This makes it easier for you to lose weight again once you reach a plateau.

Preferably eat meat from animals that move (run, swim and fly), because they contain a lot more proteins.

Protein-rich sources

  • Eggs
  • Poultry (chicken, turkey)
  • Lean meat (beef, lamb, game)
  • Fatty fish (salmon, tuna, mackerel, trout, herring, cod, sole, shrimps)

Even a simple breakfast with eggs alone has a powerful effect on appetite.

You now know what you have to do; to boost your daily protein intake if you feel that you are no longer losing weight.

Regardless of your gender, height or body weight, it is important that about 30% of your daily amount of calories consists of proteins.

 

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

condition building

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

 

Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.

You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.

Get a pair of good running shoes HERE!

Men shoe  Woman shoes

Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.

In addition, you will learn in this article:

  • What are the benefits of having a good condition
  • What you absolutely must do for your training to improve your fitness
  • Which trick you can use to keep your sports full
  • Which way of building up condition is the best and costs the least effort
  • A schedule that helps you to build your fitness

What is your stamina?

If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:


The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.


But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.

Being in good shape has to do with many more things such as:

  • power
  • Stamina
  • Speed
  • Agility
  • Coordination of the muscles

All these points determine whether you have a good or a bad condition.

Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.

But the official translation from stamina to English is “fitness”.

Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.

What are the benefits of a good condition?

The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.

Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.

But what benefits does a good condition have in the broadest sense of the word?

  • Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
  • The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
  • You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
  • It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
  • It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better

If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.

infografic of health benefits of exercise

Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible. Let’s start:

Tip # 1: Don’t move to fast

You have decided to work on your condition. Congratulations, this is a very good decision.

This is also the first step toward a healthier life. Admitting that you have to do something about your health is the most important step to change anything at all.


But another important tip that I want to give you is that you should not move to fast.


Most people take too much on their plate and decide to drastically change their lives.

Is this the best way to tackle it?

If you have a lot of willpower then. But unfortunately, most people do not.

how to master willpower. Quote

So take it easy. Do not have too high expectations, you can only work against this in the future.

Have you decided to run? Then start 2 times a week and if this goes well you can expand it to three or four times a week.

This is better than starting running 4 times a week, so that you can not keep track of it and then lose your motivation.

Have you not played in years and do you want to start very calmly? Then it is wise to start walking. You believe it or not, but walking is also very healthy for you.

A small walk of 20 minutes per day can extend your life expectancy by 7 years.

By building things up quietly, you can sustain it longer and keep your motivation longer. A habit is only on average in your system after two months.

 

Tip # 2: Warm up

Above I described that you should not move to fast. The same applies to this tip.

As soon as most people start a new sport, they are running fast. Hup, let gets going!.

Do you want to start running?

You put on your sports shoes and start your running session. But is this the best way?

No, Unfortunately not.

Every athlete should do a warm-up first. And I am not saying this, because there is a true theory behind it.

When I talk about a warm-up, I’m not just talking about a warm-up. The dynamic warm-up is the one that improves your sports performance and reduces the chance of injuries.

I can hear you thinking:

“Tommy, very nice but I’m not really waiting for a warm-up and then you also throw in a warm-up that I do not know …”

It sounds more difficult than it is. There are two types of warm-up, a static and a dynamic one. In a static warm-up, you stretch and stretch exercise in an attitude and hold that posture for a few seconds. In a dynamic warm-up, you do a kind of stretching and stretching exercises in a moving form.

Where the static warm-up worsens your sporting performance, a dynamic warm-up can actually  improve  your sporting performance.

A dynamic warm-up ensures:walking-lunge exercise

  • Increased blood circulation
  • Attendance of your lung ventilation
  • Improve your muscle performance
  • Improve your stamina

A very good example of a dynamic warm-up is the “walking lunge”. This is ideal before you start a running session or start a HIIT workout.

Believe me, you take advantage of it when you do a dynamic warm-up.

Do you want to know more about a dynamic warm-up? Check out this DVD!!

Tip # 3: Provide regularity

This tip fits nicely with tip # 1.

When you build the training slowly, you also get more regularity in your workouts to build your fitness.

Imagine running, as I said you should not move on to fast, so start with twice a week.

When you choose two fixed days in the week to play sports, it is easier to make a habit of this.

This way you do not have to decide on the day itself whether you want to exercise or not. The odds are much greater that you will postpone your sports until the end of the week, and then do not do it at all anymore because it turns out that it does not come up with your other appointments.

You know what they say:


Tomorrow never Comes


sport today tomorrow never comesWrite the fixed days in your diary or make a note of this in your phone. In this way you plan all agreements around it.

You will see that the habit is worn out after a short time and that the threshold for sports has disappeared.

Another good tip is to inform other people about this. For example, indicate that you plan to run in the evening on Mondays and Thursdays and that you can not meet these evenings.

If they are good friends, they will not make appointments with you on these evenings. In addition, it can be an extra stick behind the door because they remind you that you have to exercise on those days.

And you obviously do not want to disappoint the people around you;)

Tip # 4: Choose a sport that you like

It all sounds very logical, and yet there are many people who do not.

You have decided to improve your fitness and want to do this through cardio training in the gym.

But you hate:

  • The gym
  • Running and cycling

And yet you choose this type of sport in the gym. Why?

Most people have the idea that they can best build their fitness through running and have the idea that they do it more often, by going to the gym.

But the opposite is true.

woman on a bicycle outdoorsChoose a sport that you like and you will sustain it many times longer. And it can be any sport that you can think of.

I would even approve bedsport, but then you have to do some work of course;)

  • Do you like swimming? Then go swimming.
  • Do you like cycling? Go cycling.
  • Do you like hockey? Go hockey.

You understand my point. I prefer a sport that you can sustain over the next ten years and maybe less active than running, then you drop out after two weeks because you had to choose the sport that seemed to you the hardest.

Looking for a great road bicycle?

Men’s bicycle Women’s bicycle

Tip # 5: Have a sports buddy

Imagine you choose a sport that you enjoy and you can only practice this sport alone or with a friend, which do you prefer?

two woman sport togetherI thought so. With a friend, of course. But besides the fact that it is fun, it can also be very useful.

We “people” are social beings. This is the whole reason why humanity has become so great. We can work together in large groups without having to really enjoy each other for this. Our entire economy is based on this.

We as people are very afraid to be excluded. We are also the death that other people think negatively about us.

And you can apply this very well to make building a sport (condition) easier for you. You can create situations where you feel miserable if you do not exercise once. And that happens when you disappoint your sports buddy not to exercise:

  • You feel socially obliged to exercise
  • You have someone who can improve your own sports performance by pushing you
  • You have someone to tell your goals and your problems

And when I look around the gym I see a lot of people playing sports together and pushing each other to go over that edge. After the training, they keep a tea party that makes it cozy. All these positive memories ensure that you keep going continuously.

Tip # 6: Adjust your dietary habits

You ended up on this article because you want to improve your condition. But you probably would not have thought that nutrition plays a role in this. So you need to change some nutrition habits.

As I indicated in the introduction, your condition is not only determined by your stamina.

The condition of your stamina indicates how fit, you are. And the best way to really get fit is by getting the right nutrients.

Do you know of those people who first go out to exercise and then eat the burned calories by a piece of chocolate? After all, you have done healthy by exercising so you can now eat something unhealthy to straighten it.

Unfortunately, it does not work that way.

diet-versus-exersiseSports are important, but a healthy diet is even more important. This should actually form your basis.

You can not straighten an unhealthy diet by doing sports. On the contrary, not exercising, is not so bad when you have a healthy diet. So you understand now which is more important.

To get healthy, you can, therefore, best start with your diet. After all, this is the fuel that you put in your body, which you then need to start exercising again.

And exercise becomes a lot more fun and easier when you provide your body with the right fuel.

What does science say about healthy eating and sports to get a healthier body?

There has been a study in which three different groups were tested.

  • Group A: only followed a diet
  • Group B: only followed a sports program
  • Group C: followed both the diet and the sports program

All groups looked at weight loss, BMI, waist size and body fat percentage.

As you might guess, the group that followed both the diet and the training program (group C) had the best results. But what is remarkable is that group A had significantly better values than group B.

For example, group A, who only followed the diet, had 8.5% weight loss with regard to 2.4% weight loss in group B. So following a diet resulted in 3 times more weight loss than if you were only following a sports program. As good as the same values were obtained with BMI, waist size and a decrease in body fat.

There are many more such studies that show how important a healthy diet is for your overall health.

Do you have no idea what a healthy diet is? Then read this article:

mediterranean-diet-benefits-the-health-benefits-8-tips-and-3-recipes

Tip # 7: Take enough rest in between

Chances are that you do not like sports very much. That is exactly why you have been sitting still for a long time.

Now that you have decided to build up your condition, you have to train a number of times a week. This ensures the best result. What most people do next is the following:

“Monday and Tuesday night I have nothing to do? Then I make sure I take these two days to build my condition. ”

Then you sit with your buttocks on the couch for the rest of the week to watch “some tv series” and then start again Monday and Tuesday.

Tip # 1 and # 3 have succeeded well in any case:

  • You do not move too fast
  • You consistently sport on the same days

But you make it extra difficult for your body to fully exercise for two days in a row.

It is much better to build your fitness by spreading your training over the week. This way you can recover well from your first training to be able to get the most out of your second training.

Train, for example, Monday and Thursday or Tuesday and Friday. Please note that you have at least 48 hours of rest before you start the next training.

Tip # 8: Buy the right attributes

Before you start any sport, it is important to find out what you need to practice this sport.

For example, running is a cheap sport. But keep in mind that you have to invest in a pair of good running shoes. And they can get a fair price. Do not think then, I just run with shoes that I have at home, because that’s not going wrong.

And you want to prevent injuries, otherwise, you will be out of circulation for a few months.

running-shoes

If you are planning to work out, then you only need a gym subscription and a good pair of shoes when you want to do cardio.

Do you want a very cheap way to build your home at home? Then you can think of jumping rope.

Only a jump rope is required. No gym subscription, no expensive shoes and no expensive sportswear. The way to build a condition the fastest is to do a high intensity interval training. What exactly this is, I explain to you at the next tip.

You can also choose different group sports to practice. Think of: football, hockey or martial arts. The nice thing about these sports is that you train with other people so you often get more out of your training. You basically do not need a sports buddy anymore.

Tip # 9: Do high-intensity interval training

Many years ago, many people still used long-term training sessions to build their condition. The most common way to build your fitness is running anyway. As soon as someone wanted to improve their condition, the running shoes came out of the closet and you started running long distances.

But nowadays a different kind of training has become much better known, called:


High intensity interval training (HIIT)


HIIT shows that research is just as effective or even more effective for building up a condition compared to endurance training.

This training is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation. Regular cardio is characterized by running or walking at a consistent pace over a long period.

The regular advice for endurance training such as running is to exert yourself on about 70-80% of your ability (VO2max = 70%). At HIIT you literally give the full 100% (VO2max = 100%) and then breathe during a short break.

But what many people forget is that HIIT also has many more advantages compared to endurance training. HIIT thus appears:

  • For more muscle building
  • For more fat loss
  • Take less time

When you read the above points, I wonder why you are still debating yourself through long-term running, cycling or swimming. Especially if sports is not your favorite activity.

Do you want to know more about HIIT? Then read the following article:

9-reasons-to-do-more-high-intensity-interval-training-HIIT

Tip # 10: Use an application

You want to start building your condition. If you do not choose team sport and want to train for yourself then chances are you do not know how to do all this on your own …

Fortunately, there are the apps that help you.

Apps are available for almost every conceivable category.

Running applications

If you want to build up your fitness by running, there are many running apps available that will help you on your way. The biggest app available for running is RunKeeper. This app keeps track of the following things for you:

  • Distance
  • time
  • Speed

In addition, this app has several training schedules for a half marathon, a whole marathon, but also for a triathlon available. This app is generally free until you want to use more extensive features, then you have to pay money.

Fitness applications

Do you want to build up your condition and become stronger? Then you can also choose to do strength training in the gym.

The problem, in general, is that most people only have no idea how to train. Many exercises are performed with a wrong posture, causing injuries quickly. Are you willing to pay a lot of money? Then I advise you to hire a personal trainer. Is this too expensive you can possibly download a fitness app.

virtuagym app showing on mobile phoneFor example, the “Virtuagym” Fitness app exists. Virtuagym has more than 2000 exercises that you can practice in the gym. These are all aimed at building muscle mass. It gives you a lot of inspiration for new exercises and shows you exactly how the exercise should be done.

Here you can still look at how a certain attitude should be during the execution of an exercise.

In addition, you also have the app “Tabata timer”. I told Tip # 9 that HIIT is a very good way to build your fitness, increase muscle mass and lose fat.

A Tabata training is based on a HIIT workout. With this training, you will go completely for 20 seconds with a certain exercise and then take 10 seconds of rest.

When you repeat this 8 times you have done a so-called “tabata”.

It has been proven by Izumi Tabata that short but intensive training is better for your endurance than long-term exercise at an average pace. The entire app is free, which of course is nicely taken along.

Health apps

A good diet is the key to a healthier life and ultimately a better condition. With the right nutrients, you can provide your body with the right fuel to improve your sport performance.

But it is of course convenient that you can keep track of everything you eat.

The most important nutrition app is:

  • Myfitnesspal

Here you can find more than 6 million food items, which you can fill in so you know exactly how many calories you get. You will also be told how much carbohydrates, proteins and fats you eat with the different meals and for a day. Ingredients of dishes can be added in quantities (tablespoons, slices etc) as well as in grams.

The free version of this app is so extensive that you never have to purchase the paid version.

Build condition schedule

The final conclusion of this article is that HIIT is the best way to build your fitness and generally become fitter. That is why I also give you a condition diagram based on a HIIT workout.

The workout consists of the following exercises:

Exercise Action (number of seconds) Pause (number of seconds)
 Burpee 30 10
 Push up 30 10
 High knees 30 10
 Jump Lunges 30 10
 Pull ups 30 10
 Knee raises 30 10
  • It is intended that you complete the above schedule 4 times
  • Every round of 6 exercises you are busy for a total of 4 minutes
  • This means that your total HIIT workout lasts only 16 minutes

If you follow this schedule, you can also build up and improve your condition at home. But do not forget the dynamic warm-up beforehand;)

You also can use the TRX Training for a perfect workout anywhere you like! See below where to buy!

TRX Training – Suspension Trainer Basic Kit + Door Anchor, Complete Full Body Workouts Kit for Home and on the Road

TRX training set

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

 

7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

7 Reasons Why I Lose Weight With Running discourage

Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”

And that is a very good question!

There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.

The other site says you have to run at high speed and another site says that running does not work at all to lose weight.

In this article, you discover the truth! Here is what you will learn:

  • How to burn up to 7 times more with other workouts than running
  • Why you burn more calories at higher intensity
  • What are the risks of running and what the alternatives are
  • Why excessive running can be unhealthy
  • Why you do not get a sexy figure with (excessive) running

ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.

Reason # 1: no optimal fat burning

Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do couple runningnot you focus on burning fat instead of losing weight because that’s two different things?

Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.

Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.

This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.

All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …

How you burn 7 times more fat than running

In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.

The result?

  • Both groups had lost about the same weight, but …
  • The HIIT group lost 7 times more fat than the cardio group!
  • At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo

So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.

And remember, the HIIT group exercised a total of 60 minutes a week while the cardio group played 90 minutes.

Best exercise for fat loss walking lunges with kettlebell

Another study shows that if women do HIIT three times a week instead of cardio, after 15 weeks:

  1. Significantly more fat percentage has been lost
  2. Significantly more belly fat and fat around the legs have lost

Even if you burn exactly the same amount of calories with HIIT compared to cardio, you still burn more fat in its totality.

This is because with this training you use all kinds of muscle fibers, namely the slow, fast and super-fast muscle fibers. In cardio, such as running, you use only the slow muscle fibers.

In addition, you make more testosterone and the growth hormone HGH, both of which increase fat burning. Strength training is also more effective for burning fat than cardio.

Basically, HIIT turn loses weight with running to shame.

Do you want to lose weight with running? Fine, but your friend who does HIIT:

  • Has a tighter body 7 times faster than you
  • Is 33% less time to train than you
  • Gets a sexier figure than you (read more about this at reason 6)

Buy some good running shoes for your training:

          

Example of a HIIT training

Below is an example of a HIIT, something that you can easily do at home.


Summary reason # 1: losing weight with running is worthless compared to high-intensity interval training (HIIT) because it burns 7 times more fat.


Reason # 2: little afterburn effect

You would think that you burn a lot of calories with running, and that is also the case with other sports. Nevertheless, burning calories during training is not the whole story.

For example, a training also provides extra calorie burning after the training, also called afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC.

Afterburn effect diagramWhen your sport is at a higher intensity than running, the afterburn effect is higher. This has been shown in several studies, although these studies are often more than 20 years old and have few participants. Nevertheless, we can assume that if you combine all studies, the data and results are reliable.

Especially with a short training, the percentage of afterburn effect can be very high compared to the total number of calories burned.

There is a 2005 study that assigned participants to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.


This is what the groups burned during the sporting activity:

  • Cycling group: an average of 29 calories per participant
  • Sprint group: an average of 4 calories per participant

Nevertheless, the burned calories were completely different after the training. Here they are:

  • Cycling group: an average of 39 calories per participant
  • Sprint group: an average of 65 calories per participant

Bizarre huh? So big is the afterburn effect:

  • Cycling group: 26% of the total calorie combustion!
  • Sprint group: 94% of the total calorie combustion!

That’s what you hear … 94% afterburn effect!


Afterburn effect man shows 6pack Of course, there have also been studies for a longer sports duration. In that case the afterburn effect percentage is less, but certainly not negligible.

For example, a study shows that in an intensive spinning training of 45 minutes participants burn an average of 519 calories, with an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show somewhat lower numbers.

Strength training has shown that the afterburn effect can last up to 38 hours


Summary reason # 2: in losing weight with running, people often do not take into account the calorie burn after the sport (afterburn effect) and that is higher with a strength training or a training with high intensity.


 

Reason # 3: injury sensitive

Are you overweight and do you want to lose weight? Oops, running involves risks for injuries.

If you are a beginner, you can easily get injured with running anyway, but when you are overweight the chance is only injury sensitive tennis player hurt his kneeincreased.

The reason for this is that it is stressful for the body to catch the blow at every step. Especially if you are not used to it, your ankles, knees and hips may become overloaded.

When you get injured, it may be that you need weeks to recover.

An alternative to running with less injury sensitivity are the following cardio sports:

  • Swimming
  • Cycling or cross trainer
  • Steppen
  • To climb
  • Rowing

Still, start running? Here are some tips to prevent injuries:

  • Wear stable shoes that connect to your feet
  • Little experience? Start calm!
  • Try to land on the front of your foot
  • Build up the intensity of the training slowly
  • Preferably train on a soft surface
  • Do an extensive cooling-down

But as said, running is far from the most effective way to lose weight. You better do a high-intensity interval or do strength training.


Summary reason # 3: losing weight with running entails the risk that your ankles, knees and hips may become overloaded and that you have been injured for weeks.


        

Reason # 4: takes a lot of time

Cardio VS Weight trainingAs I already said on reason 1 is that with 60 minutes of training per week 7 times more fat burned than with 90 minutes of cardio per week.

But it can go a step further, because some people do cardio much longer.

In many cases, people even think “the longer the better”! But that creates a problem, which is number 5.


Summary reason # 4: a workout with high intensity is more effective and costs you less time than trying to lose weight with running.


Reason # 5: creates stress

Running is a sport that some do as long as possible to burn as many calories as possible.

But there is a catch…

With prolonged exercise, which mainly happens with sports that you do at a low intensity such as running, your body enters a stress mode. The result is that the body anti-stress hormone will produce cortisol. The result is that you will hold fat more quickly.

Also in terms of health, you do not necessarily have to walk long …

Research shows that if you run 2 to 15 kilometers per week with a speed of 10 to 12 km per hour when you train 2 to 5 days a week, you are less likely to die prematurely than if you do not move or move less. But do you train more than that? Then it has no effect on premature death.

I suspect that if you really run excessively, you will only increase your premature mortality. There are two arguments for this:

  • If you have a weak heart muscle, health benefits occur in 30 minutes of exercise, but at 60 minutes the effect is counterproductive, especially if you are elderly.
  • Of all people who died in a marathon (only 1 in 100,000 participants), 50% died in the last mile (1.6 kilometers).

shorter workout timesI do not recommend exercising for more than 60 minutes. I even think that 45 minutes is more than enough.

Studies show, as done by the University of Natal, that if you do strength training you get optimal muscle stimulation between 45-60 minutes. At the same time, you maximize testosterone production and minimize cortisol production. Cardio sessions of between 30 and 45 minutes are best for the same reasons.


Summary reason # 5: too long a workout causes stress in your body so you can store fat faster, so keep it up to 60 minutes of sport.


Reason # 6: muscle mass loss

Do you remember the research for reason 1? He said that you burn up to 7 times more fat with HIIT compared to cardio.

But not only that because the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo!

You might be fascinated by …

But just take a look at these pictures below. Would you like to be one of the top people or the bottom one?

running VS strength training-muscle figure

  • Top athletes: sprinters with a lot of muscle mass
  • Lower athletes: runners with little muscle mass.

Who do you find more attractive? What figure would you like?

It seems clear to me that you would rather be one of the upper persons. Maybe not that extreme, I understand that. In any case, you will get a more attractive and sexy figure if you build more muscle mass.

Another advantage of more muscle mass is that you burn more calories during the day.


Summary reason # 6: with running you lose muscle mass, while muscle mass (also for women!) Gives you a sexy figure instead of one that you become a thin blade.


Reason # 7: food has more impact

Various studies show that adjusting your diet is much more important than exercising.

A meta-analysis (from 1997) shows that adjusting your diet is 2 to 3 times as important from all the 25-year-old studies.

More recent studies also show that sports have little impact on weight loss.

Based on the data and experiences of clients who I trained, we can assume about this ratio:

impact nutrition vs movement during weight loss

 

Nutrition: 80 %

Movement (physical activity): 20%

shows calories burn vs calories intake with 2 cocktails


Summary reason # 7: studies show that nutrition has much more impact on losing weight than exercise or sports like running.


Are there any benefits of running?

Of course!

Building stamina and endurance, but …..

As mentioned, this article was about losing weight with running, not improving your health or fitness with running.

Here is a list of advantages of exercise including running:

  • Lowers the chance of obesity
  • Lowers the risk of high blood pressure
  • Lowers psychological stress
  • Improves insulin sensitivity
  • Strengthen your heart, blood vessels and lymph vessels
  • And much more…

There are many benefits of exercise in this study, with this picture as a summary.

Another advantage of cardio is that it can lead to a reduction in visceral fat. Visceral fat is also called organ fat since it is fat that is around your organs.

Visceral fat is associated with type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

In the end, this client that asked me or can lose weight with just running did not start losing weight and that is a good thing! So did learn there is a better way.

If you don’t like to work-out in a gym check out these sports types of equipment that can use anywhere.

BUY IT HERE!!       

Check out my review about Cross trainer Elliptical machines for home!!!

 

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

9 Reasons to Do More High Intensity Interval Training (HIIT)

examples high intensity interval training

9 Reasons to Do More High Intensity Interval Training (HIIT)

Start with the right training shoes!!

for a man!                               for a woman!

                 

When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.

And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?

There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.

What is HIIT?

Woman lifting a big tire HIIT trainingHigh Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.

Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.

This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.

High Intensity Interval Training is not for everyone

HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.

In addition, you are off to a positive point giving a signal for your body to function better.

But a select group of people can better abandon HIIT or at least build it up very calmly:

  • People with high blood pressure
  • Persons with (congenital) heart problems
  • People with arthritis complaints
  • People with limited mobility

The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.

You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:

  • Do it under supervision
  • Doing in groups
  • Warm up and/or stretch
  • Do not go for 100% (80-90% for example)
  • Forming HIIT where you can injure yourself less (cycling instead of running for example)
  • Never increase the duration AND intensity at the same time. Choose one of the two

This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.

But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.

9 Benefits of HIIT Training

HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.

Reason # 1: HIIT improves your stamina.

There are few things in the nutrition and sports theory that the scientists agree on. It is therefore not surprising that there are different diets on the market from carbohydrate to low carbohydrate. And the same can be said for fats and proteins. Fortunately, there is one thing that all scientists agree on. And that is that vegetables are healthy.


Now, of course, this blog is not about vegetables but about High Intensity Interval Training. I can tell you that HIIT training are the vegetables in the sports world.


It is really good for almost every aspect of your health. Your endurance as an athlete is one of them.

You may not say it, but the small explosive effort you make will improve your endurance. You read it correctly:

It is not necessary to go through the dust every day as a runner to improve your fitness and endurance.

This has to do with an improvement of your VO2max.

Diabetes Endurance SportsThe VO2max is the amount of oxygen that you can transport per unit of time and use during physical exertion. The higher this is, the better of course. This allows you to make more use of every breath you take.

In the case of a large meta-analysis (an investigation that throws several studies into a pile and draws a conclusion from that) from 2013, it appears that the longer your HIIT training is, the better your VO2max will improve.

Another study showed that after 6 HIIT training your VO2max even doubled. And that in only 10-20 minutes at a time. If you are talking about a good cost-benefit ratio.

The stamina you get is also more applicable in real life. When you have to pull that sporadic sprint to get the bus, you unconsciously do HIIT: you take a short sprint and then have a rest. Depending on your luck, this is on the bus or bus stop.

Reason # 2: HIIT keeps your muscle mass intact

There is only one real reason why you see people doing cardio. This is especially the case in the gym:


People who run on the treadmill or are on the cross trainer want to lose kilos.


And with pounds, I mean kilos of fat and no muscles.

Muscle mass is an important part of your health. You do not have to walk around with 100 kilos, but having too little is certainly not good either. But nowadays that is not the greatest danger.

Wearing too much fat is the biggest problem. Especially visceral fat is a huge risk factor. The more belly fat you have, the higher your chance of:

Here is where HIIT comes around. It turns out that you can lose fat without reducing your muscle mass. And if there is a reduction? Then this is much less than with traditional cardio.

Just look at the pictures below. One is a long distance racer (a traditional runner) and the other is an explosive sprinter (HIIT cardio).

explosive power sprinter

Despite both ‘running’, their physique is different. And you must have a significant eye defect in order to say that one of the two overweight has.

If I asked 100 people which body they would like to have, 9 out of 10 will indicate that of the sprinter. Why? Because the person has a nice and healthy amount of muscles with little fat.

The difference has to do with the kind of combustion what the body undergoes during the training. Here are two variations of:

  • Aerobic combustion
  • Anaerobic burn

Explosive workouts (weight lifting and HIIT) are anaerobic. That means that little / no oxygen is used in the combustion.

Traditional running is just aerobic. With this training, the body has enough time to supply oxygen and make energy from fat … but also muscle mass. As a result, runners are rarely muscled. With HIIT and weight lifting, the body simply does not have the time to break down your muscle mass.

So if you want to look like a sprinter, you have to train like a sprinter. And if you want to keep your hard-earned muscle mass, you need to do HIIT as a form of cardio.

Reason # 3: HIIT increases your metabolism

Your metabolism, and with it your fat burning, can rise in different ways. Eating the right products alone can cause your body to burn more.

This can be due to the fact that your body gets the right vitamins/minerals and on the other hand because what it needs to digest requires a lot of energy to process. This is the case with proteins, for example.

Another good way to increase your metabolism is to do High Intensity Interval Training.

And here is why.

A study carried out in 1994 has shown something very remarkable. During this study, the participants were divided into two groups.

  • 15 week HIIT group
  • 20-week cardio group

You do not have to be a mathematical genius to see that the traditional cardio group has been training for 5 weeks longer. It is therefore not entirely surprising that this group had burned 15,000 kcal more over the entire study.

“But Tommy, you said that HIIT was better”

That’s it too. Because despite the fact that the cardio group had burned 15,000 kcal more, the HIIT group had lost more body fat in less time.

In other words:

The cardio group had to do more and got less. Not exactly my goal in life.

A similar study lasting only 8 weeks showed that the normal cardio group did not lose body fat at all. While the HIIT group went down two percent body fat. Two percent does not sound much but in 8 weeks this is a big presentation.

The remarkable differences of this study are due to the changes in your metabolism that occur.

Reason # 4: HIIT takes little time

You read it above but it is definitely worth it to say it again:

man with a big clockWith HIIT you can achieve the same (or more) in less time than regular cardio.

And who does not want that?

You and I are busy with all the fun things in life. It is indeed true that sports prolong your life expectancy. But if you have to be on the treadmill for 2 hours a day, do not you throw that extra life expectancy right into the trash by sporting them every day?

Realize that an average HIIT session lasts only 20 minutes. If you can not keep that up, then 10 minutes is fine too.

The McMaster University in Canada showed that an 18-minute HIIT training gave the same result as a regular 90-minute training.

You read that correctly. By training just a little bit differently, you can exercise for an hour less. If you like sports, you have to go loose. But most people see sport as an obligation. And if you can do less of an obligation without compromising on the result, then, of course, that is always good.

Reason # 5: HIIT increases the production of growth hormone

Ho, ho, ho. Do not worry. You will not look like a bodybuilder washed out of the root ball by pulling some sprints. But if you want to, HIIT will support you.

Having sufficient muscle mass and hormones is very important. Enough muscle mass, especially when you get older, Arnold Musclesprotects you from accelerated decay.

The lower your total muscle mass is as an older person, the shorter your life expectancy will be. That is one of the many reasons why sports (especially strength training) is important in old age.

In addition, having a healthy testosterone level as a man and woman is important. Few sex hormones in the blood have been linked to, for example, depression. Due to the lack of these hormones, men and women feel depressed. You are less comfortable in your skin. With all the bad consequences.

The third, and not entirely unimportant, an advantage is that sex hormones also contribute to fat burning. Rara why many elderly people get a belly? This has not so much to do with the diet and everything with the number of hormones in the body.

You probably feel it coming, but I still call it:


HIIT increases the number of growth hormones in your body. Both the amount of HGH and testosterone. Something that, by the way, does not do regular running.


What an extra explanation is why a marathon runner looks like he has not eaten for 4 weeks and a sprinter has a lot of muscle.

Reason # 6: HIIT is healthy for your heart

Any idea where the word ‘cardio’ is derived from? No, it is not synonymous with ‘hell’ or ‘physical torture’. It is derived from a medical term:

Cardiovascular system.

Cardio is derived from the Greek cardia. What ‘heart’ means. Vascular is derived from the Greek Vas. This means ‘barrel’.

It is therefore not surprising that you feel that your heart (kardia) is jumping when you do cardio. And it will not surprise you either that doing cardio is good for your heart and blood vessels.

However, there is a big ‘but’.

Physical exercise is healthy for your body as long as it does not take too long. Explosiveness and intensity are not nearly as disastrous for your body (especially your heart) as running for hours at a slow pace.

As primal people we had only two forms of movement:

  • Slow but prolonged walking
  • Sprinting quickly but briefly (HIIT!)

What makes regular running funest is that it combines the top two, making it less healthy for your heart. In addition, you are running fast and long-term. Ideally, you do one or the other. Not a combination of both.

Less healthy does not necessarily mean unhealthy. A study from 2003 shows that every form of exercise is healthy, as long as you do not burden your body for a long time. HIIT lends itself perfectly for that.

Reason # 7: HIIT is not boring

Honest is fair.

I respect people who can put their brain in position 0 day after day and then run for hours. Personally, I like something more exciting and varied in life. And that goes for everything I do.

And you want that too.

You do not want to eat the same thing every day. You do not want to watch the same on TV. Even your favorite movie is no longer fun after the 5th time.

As a human being, we love … no, we yearn for variety.

And do you know what kind of movement does not give you that? Running regularly.

young boy is boredIt is literally nothing more of an hour a day to pretend you are being chased by a lion with a limp leg. You have to run but you do not have to dig out.

Obtaining music of course helps but that proves just how deadly boring the activity is:

You need a distraction to guide you through.

This is quite different with HIIT. You can perform different exercises in a HIIT exercise. Everything from jumping rope to abdominal exercises. You can make it as crazy and varied as you want.

Reason # 8: HIIT can be done anywhere

I have dropped the word gym here and there but I used this purely to sketch a picture of a person or sport. HIIT can do you fine in a gym …

… but this is absolutely not necessary!

Look. It is theoretically possible to run in your living room. Place the bank in the middle and run around it at a good pace. Will, you sweat and huff and puff? Doubtless.

Is this a good argument to use during the discussion “running fine in the living room”?

Not quite.

But as far as HIIT is concerned, this is fine.

It is easy to jump for 3 minutes, followed by 3 minutes of jumping jacks and then 3 minutes of high knees in your living room. And you can literally do all of this on the same square meter.

Not only can you do it anywhere in your house … .ok not every place, the toilet is not particularly useful. But you can also do it at any time of the day. Weather or no weather, you can always train and are not dependent on anything.

In addition, you do not have to bring flashy clothes, shoes or gadgets for the home. You can literally start with HIIT with what you are now wearing. Unless of course, you have stiletto heels.

Reason # 9: Mentally stronger

Running requires actually little mental strength. You have to completely throw your brain to zero and survive the first 20 minutes. Then you will notice that running is not so difficult, but the same remains in difficulty.

4-ways-to-boost-your-willpower-heroHIIT, on the other hand, will teach you how to deal with fatigue, muscle pain and a lot of burning muscles through lactic acid build-up.

In the beginning, this will be a hell. And probably later when you just start to work a bit harder again. Fortunately, this will give you more than just physical benefits.

HIIT will test your perseverance and also strengthen it.

The more you learn not to give up during your training, the more will power you will have outside your training. In the will-power psychology, this is called the ‘spillover effect’.

It turns out that you will train willpower on one level, spread like an oil slick on other surfaces.

If you decide to take extremely cold showers from now on, this will cost a lot of willpower. In the beginning, it is very difficult, but as you do it more often, you become better at it. That is due to increased will power.

In the same period, you will notice that you can, for example, better sustain an HIIT session. Conversely, it also works:

The more and heavier your HIIT session is, the more will power you get in other areas.

This makes it easier, for example, to have a healthier lifestyle, apart from sport. Because of your increased will power, you can more easily say “no” to unhealthy food.

Make no mistake in HIIT

HIIT is not for the delicate souls among us. It sounds fun and easy to train ‘only’ 20 minutes at a time. And that can be fine. But do not see it as an excuse to train less.

HIIT is challenging, heavy and for many people in a positive sense.

But it is definitely worth it. Especially when doing it in a group (crossfit or group lessons at a gym) it is effective. Through the group, you are very challenged and you will also get more out of the training.

This allows you (with a little help) to get more out of yourself. And you will see the results reflected in the mirror.

Sports is the beginning

High Intensity Interval Training is not the only way to burn fat. Sport is one aspect, but nutrition is of course another.

Some training equipment to start your HIIT Training, check below!!

                  

Spice up your work out with some Kettlebell exercise, change your running routine with cycling so bad weather will not be a problem. You wanna have a hard butt try the Vertical Climber Machine and the Professional Aerobic Stepper fit always in a HIIT program.

 

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

25 Golden Tips for Simple and Fast Lose Weight

top tips lose weight

25 Golden Tips for Simple and Fast Lose Weight (without nonsense hypes)

 

In this article I will teach you to quickly lose excess pounds in one or a few weeks, and that in a healthy way without nonsense such as crash diet hypes. Some of the tips in this article are unique and can not be found anywhere else on the internet.

Because I do not know what your weight, fat percentage and such data are, it is IMPOSSIBLE to make a fixed schedule in which you lose X kilos of weight in x weeks.

That is why I give you in this article the best tips that have been scientifically proven to work healthy and quickly lose weight. This is what you will learn:

  • How many kilos can you really lose weight per week (without nonsense hypes)
  • Why ALL diets are based on 4 ways of losing weight
  • 7 psychological tips that will amaze you
  • Why you do not have to exercise to lose weight quickly
  • 4 mental tips to make healthy and fast weight loss a success

Do not believe in fairy tales!

If you Google on terms around (healthy) weight loss or fast weight loss you see page titles with the largest possible claims. Unfortunately, these sites do not give a real picture of how much you can lose weight.

In this article, I explain what kind of total nonsense hypes there are about how quickly you can lose weight, such as that you can lose 5 or 10 kilos in 1 week time.

How much weight can you lose per week?

There are many factors that influence weight loss. The speed with which you lose weight depends on your height, your fat percentage, your current diet, etc.

Yet there is a general rule of what you can lose in weight per week.

Experts say that as a rule, you can lose 0.5 to 2 kilograms of fat per week.

Note: that is so bold! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar supply in your body). The latter often happens when you just start with a low-carbohydrate diet.

4 ways for healthy and fast weight loss

Ok, now that we’ve had the introduction, let’s start treating the 25 quick tips.

These are divided into 4 ways of losing weight. If you summarize all the diets, there are these 4 ways (as follows: a further subdivision):

  • Nutrition
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

Why nutrition has the most impact

A report with all the 25-year-old studies prior to 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).

If we look at studies that look at approximately 15 weeks, these are the average results:

  • Nutrition group 10.7 pounds lost
  • Movement group: 2.9 pounds lost
  • Nutrition + exercise group: 11 pounds lost

So you see that nutrition is much more important than movement. I often see that back with my clients that I supervise.

Sometimes I get criticized that I am taking a 1997 study, but also recent studies show that food is much more important than losing weight. A study in 2007 even showed that extra exercise resulted in only 2.5% weight loss.

Contrary to what many people think, you can also lose weight without exercising or dieting

Eating VS Exercise

Because nutrition has such a big impact on weight loss, I naturally paid more attention to nutrition in this article.

If we were to summarize ALL diets again, we could find parts of nutrition that affect the weight loss process. This is how much you eat (quantity), what you eat (type) and when you eat (timing).

We will eventually come to this overview:

  • Nutrition (most important!), Subdivided into:
  1. How much you eat (quantity)
  2. What you eat (type)
  3. When you eat (timing)
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

I will give you tips for each part, of course, most tips are about nutrition because it has the most impact.

Nutrition: how much you eat (quantity)

These tips all influence how much you eat, by influencing your hormones or psychological tricks. Without sport, you can lose weight quickly with these tips.

Fast Weight Loss Tip # 1: Eat Slower

I know this sounds bland, but you’ll be surprised how big the impact of this simple tip is.

Fast eaters vs slow eaters Kcal intake differencesPeople who eat fast are 115% more likely to be overweight compared to people who eat slowly. In another study with 529 men, participants who reported ‘very fast’ food had gained twice as much weight in 8 years compared to participants who ate at ‘slow’ or ‘average’ pace.

How come?

Well, after you’ve eaten, your intestines suppress the hunger hormone ghrelin. In addition, it separates three anti-hunger hormones.

These hormones send a signal to the brain that you are saturated. The only problem is that that process takes about 20 minutes!

The effect of slower eating on weight loss is therefore great. This has a number of explanations, namely:

  • You suppress the hunger feeling that makes you feel satiated more quickly
  • You eat less, so you consume more than 11% fewer calories
  • You chew more intensively, so you consume up to 15% fewer calories
  • Your blood sugar level peaks less, making fat burning possible

* You can not add the reduction of calories from point 2 and 3 above, because they overlap.


Summary tip # 1: Eat more slowly so you feel satiated more quickly and consume fewer calories.


Fast Weight Loss Tip # 2: Breakfast with Protein

Many people start the morning with carbohydrates such as bread or muesli. This is a missed opportunity to lose maximum weight in one or more weeks.

If you want to lose weight fast, this is something that you certainly should not do every day.

The disadvantages are as follows:

  • It causes the body to burn sugars and immediately stop fat burning
  • Carbohydrates have a high through-eating factor, which makes you eat more
  • Carbohydrates ensure a high production of insulin, which will store fat at high values

Instead of using carbohydrates, you can better eat protein in the morning. Research shows that you give that a feeling of satisfaction. The consequences are as follows:

  • People think about eating 60% less often
  • People have 50% less sense in snacks in the evening
  • People eat over 400 calories a day less!

So this is an excellent way to reduce the number of calories consumed and lose weight quickly.

Incidentally, it is a myth that eggs affect your cholesterol negatively or that it increases the risk of cardiovascular disease. That statement is now obsolete.


Summary tip # 2: start the day with proteins such as in the form of a fried or boiled egg, meat, tuna or poultry!


Fast Weight Loss Tip # 3: Drink Water Before Meals

Drinking water can speed up your weight loss, especially if you drink water before a meal.

Drink water before every meal


For example, a study among adults and the elderly showed that drinking half a liter of water before meals would speed up 44% of the weight loss in a 12-week period compared to people who did not.


There are two explanations for this:

  • By drinking half a liter of water for a meal, your appetite drops and you eat less
  • Studies show that you burn 24-30% more calories an hour after you drink half a liter of water

It is also common that people confuse the feeling of hunger with thirst. So first take a glass of water (or a cup of green tea) to see if you were really hungry, or if it was thirsty.


Summary tip # 3: drink half a liter of water half an hour before every meal and boost the weight loss process by over 40%!


Fast weight loss: 5 sneaky psychological tricks

Psychological tip # 1: use small plates

food on a big plate vs small plateA series of studies shows that you automatically start eating less when you use your small plates. This is because you look at the portion on your plate in a different way.

People fill their plates in the same way, whether they are small or large. If the plate is large and there is little food on it, you get the idea that you have eaten little. Is the plate small … then it seems quickly full and you have the idea that you eat more.

By replacing plates with a diameter of 32 centimeters with plates of 24 centimeters diameter, you eat on average 27% less.

Psychological tip # 2: Use high thin glasses

A study showed that if you used high thin glasses you drink up to 57% less.

Therefore, use high thin glasses if you drink alcoholic or high-calorie beverages. Use broad and low glasses when drinking water and tea.

Psychological tip # 3: Use red plates for unhealthy eating

Another trick: if you eat unhealthy food on a red plate, you eat less of it than on a white or blue plate. We may associate red with ‘stop’.

red plates eat less

Psychological tip # 4: Create Less

A study shows that if you spoon 45% less (500 instead of 900 grams) you eat almost 40% less. If you go out for dinner or visit someone, social pressure could be an explanation for this.

As a human being, we also want to finish what we started, which is called the Zeigarnik Effect in psychology.

Psychological tip # 5: Don’t look at food advertisements

People who watch TV commercials while eating are eating 28% more than people who do not.

Watch out with watching television while eating!

Don't watch tv while eating food

Nutrition: what you eat (type)

Fast Weight Loss Tip # 4: Stop with (light) soft drinks and fruit juices

I always find it funny that when you search articles about weight loss on the internet, they regularly start with ‘tip 1: do not eat sugar’.

Then I think … Duh, do you think I’m retarded?

The problem that many people have is that they never read the ingredients list and then only rely on the beautiful (regularly misleading) spells on the packaging. And of course, every manufacturer really loves their own product!

The tip that you should not eat sugar is in any case very obvious.


What you should know is that soft drinks and fruit juices are your biggest enemy because it is really packed with sugar. That is why I often call soft drinks and fruit juices ‘liquid candy’.


By the way, I do not mean fresh juices with fruit juices. Fresh juices are only recommended if the fibers of the fruit and/or vegetables are still there. Fibers slow the absorption of sugars. Are the fibers gone? Then you boost the (belly) fat storage in your body.

If you replace high-calorie drinks such as soft drinks and fruit juices with water, you will lose weight spectacularly.

But light soft drinks are also far from advisable. These contain artificial sweeteners as:

  • acesulfame-K (E950)
  • aspartame (E951)
  • cyclamate (E952)
  • isomalt (E953)
  • Saccharin (E954)
  • sucralose (E955)
  • Etc.

Here are some facts about light soft drinks:

  • When you taste something sweet, your body expects sugar and starts to make insulin (source). Insulin is the (abdominal) fat storage hormone.
  • A 14-year study showed that the risk of diabetes increases more with light soft drinks than the normal sugar variant.
  • In the same study, the risk of diabetes increased by 33% if you consume one glass of light soft drink every day.
  • In another study, the daily drinking of light soft drinks was associated with a 67% higher risk of type 2 diabetes.
  • A study showed that women who drink soft drinks drink as much as twice as much soda than women who drink regular sugary sodas. This is because artificial sweeteners are more addictive.
  • In a rat study in which rats took artificial sweeteners, these were the consequences: they ate more, had a delayed metabolism and had a 14% increase in fat percentage, while they had consumed fewer calories.

Healthy diet soda which eh … is really much better than regular sugary soda!  LOL


Summary tip # 4: avoid all sodas – also light soft drinks – and fruit juices.

Fast Weight loss Tip # 5: Avoid hidden sugars

Did you know that …

  • 44 lumps of sugar in a bottle of tomato ketchup?
  • 40 lumps of sugar in a bottle of salad dressing?
  • 28 lumps of sugar in a satay sauce pot?
  • 25 lumps of sugar in a pot of pasta sauce?
  • 13 lumps of sugar in drinking yogurt?
  • And so on…

These are very high numbers, but there are also many products with smaller amounts of sugar.

Actually, you could say better: a small number of products in a supermarket does not contain sugar.

Approximately 80% of supermarket products contain sugar. At least, sugar or sugar aliases.

There are bizarrely many hidden names for sugar. Usually, the pseudonyms end with ‘ose’ or contain the term ‘syrup’.

In my opinion, these hiding names have the sole function of sending ignorant consumers into the forest. This is done from two effective techniques:

  • If your consumer does not recognize the pseudonym, he concludes that there is no sugar in it.
  • The ingredient that is most prevalent in a product must put the producer in front. If this producer cuts the sugars in different names, it can much easier to list the different sugar names below, so the consumer concludes that there is little sugar in it.

All these techniques belong to the concept of ‘clean labeling’ in which producers do not improve their product but perform better (or rather: less badly) than they actually are.


Summary tip # 5: always read the ingredients list of a product and discover hidden sugars via hidden names.


Fast Weight Loss Tip # 6: Eat Low Carbohydrate

People in the West eat far too many carbohydrates. If you compare our current eatery with the hunter-gatherer societies, we are lost.

From a 2000 study, scientists have found out how many carbohydrates the hunter-gatherer societies ate on average. If we put that next to our current food, we come to this:

primitive man vs modern man intake of carbohydrates

So we would have to scrap more carbohydrates and replace them with healthy fats and proteins.

In my article on the low-carbohydrate diet, I will go into this in detail.


Summary tip # 6: go back to the original amount of carbohydrates with a low carbohydrate diet.


Fast Weight Loss Tip # 7: Eat more Fiber

I have been talking about fibers for a while when I said that there are no fibers in fruit juices. In addition, there is also a lot of sugar.

Both are a guarantee for high peaks in your blood sugar level. The result is a large production of insulin, which will store (belly) fat.

Eating enough vegetables to get your fibers

You can reduce that by adding fiber to your diet. Fibers can be found in vegetables, fruit, nuts, seeds, dark chocolate, grain products and beans.

Salad with chicken and walnutsFibers also provide a saturated feeling faster and you automatically start eating less. This is because fibers literally ensure that your stomach is emptied more slowly.

It is therefore advisable to take one of the mentioned products with each meal.

The best option is to eat a (small) salad with every meal. Of course, you can add some nuts, fruit, beans, etc.

 

 


Summary tip # 7: eat more fiber-rich products to speed up weight loss and feel more satisfied.


Psychological Tip # 6: Hang a Mirror in your Kitchen

Research shows that if you hang a mirror in your kitchen, you eat 32% less unhealthy food.

Psychological tip # 7: Make Unhealthy Food more Difficult to Reach

Research shows that if you continue to discard unhealthy snacks, the likelihood that you are really going to eat will be greatly reduced. This has two reasons:

  1. It takes about 20 seconds to think: do I really need it?
  2. “Out of sight, is out of mind”, for example, if you keep candy in a transparent drum that is visible, you open this drum 71% more and you eat on average 77 calories more per day than that this drum is not transparent.

So put your unhealthy snacks somewhere high in the kitchen that is hard to get to, or somewhere in the back of the cellar. You will reap the benefits later on.

Or do not buy unhealthy food at all … you can not even be tempted.

Nutrition: When do you eat (timing)

Fast Weight Loss Tip # 8: Sometimes Skip Breakfast


Breakfast is the most unimportant meal of the day!


“What?” You will say. But let me explain this …

Point 1: the Metabolism Myth

According to many, we should have breakfast because your metabolism then gets going. That is a nice theory, but this is diametrically opposed to scientific findings.


A study has shown that if you eat one meal of 2000 kcal in a day or eat the same meal in 5 to 6 portions spread throughout the day, you burn exactly the same amount of calories that day (if all other factors are the same).


Your metabolism will only slow down if you do not eat anything for more than about 3 to 4 days (72-96 hours). At that moment you enter ‘starvation mode’. If you eat something, it is stored faster.

Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you steady for 3 days.

Point 2: Burn sugar versus fat

 

Body weight Thermostat

In the West, we are sugar junkies, because our body runs on sugars all day long.

 

 

The body has two energy sources:

  1. Sugar (also called glucose, which you get out of carbohydrates)
  2. Fat

Your body can therefore also be in two positions:

  1. Sugar Burning
  2. Fat Burning

As soon as you eat sugars or carbohydrates your body will burn DIRECT sugars (exception of the rule can be found at tip 9). That is because it takes less effort for the body to burn sugars instead of fat.

Unfortunately, you do not lose weight in the form of fat.

The solution is simple … increase the number of hours you do not eat. The easiest way to do that is to skip breakfast because you have already slept 7-8 hours (if it’s good).

Something in between is to have breakfast WITHOUT carbohydrates, such as with proteins and fats. Yet not eating at all is more effective.

Point 3: Health Benefits

I could literally write an entire paper about all the health benefits of skipping breakfast.

Here is a list of advantages if you do not eat those few hours:

  • Your insulin sensitivity increases, making fat burning possible
  • The growth hormone HGH increases, which accelerates fat burning
  • Your blood pressure goes down
  • Your life expectancy increases if you do this regularly (up to 30% in rats)
  • Etc.

Summary tip # 8: skip breakfast 1 to 3 times a week and do not eat until 12 o’clock in the afternoon. You do not necessarily have to eat less in a day.


Fast Weight Loss Tip # 9: Eat Carbohydrates and Proteins after Exercise

Before and after workout eatingIn the previous tip, I said that the body will burn DIRECT sugars if you give them, including carbohydrates.

But there is an exception to the rule. If you eat carbohydrates after exercise, you will continue to burn fat.

This is because after exercise your sugar supply (also known as glycogen) is partly or completely exhausted. If you now eat carbohydrates, this is supplemented first.

So if you want to burn fat all day long, you eat your carbohydrates after your workout. Carbohydrates also ensure that your muscles recover because they activate the growth hormone HGH.

If you do not eat carbohydrates at all, you can suffer in the long term if you do intensive exercise, because your muscles can then recover difficult.

You eat the proteins to gain muscle mass. I advise women to do this too, because the more muscle you get, the faster your fat will burn.

 


Summary tip # 9: Eat carbohydrates after exercise to help your muscles recover and burn fat. Eat this together with proteins so that you build muscle mass and thereby accelerate fat burning.


MOVE

Fast Weight Loss Tip # 10: Do short high-intensity training

When it comes to exercise, people blindly start doing cardio. Because yes, cardio is sports and so you have to lose weight with it.

That is true, but there are many drawbacks to long-term cardio:

  • A big production of the anti (!) Stress hormone cortisol. This leads to fat storage, especially around the abdominal area.
  • A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is also important for women.
  • The effect on insulin sensitivity is rather low, so the fat storage does not necessarily become lower.

A way of exercising that you burn 7 times more fat is short high-intensity training. This is a way of exercising where you do not sport at the same pace all the time, like cardio.

On the other hand, there are short periods, for example, 30 seconds with intensive exercises, after which there is 10 seconds of rest.

If you do a 5-minute warm-up and a 5-minute cooldown, this workout is about 20 minutes.


If you do 3 times 20 minutes of short, high-intensity training, you will achieve MUCH more than just long or even longer cardio workouts.


Do you have little time and do you want maximum results?

STOP with cardio and start with short high-intensity training. Soon I will make a video with an example of short high-intensity training.


Summary tip # 10: do high short intensity training to burn fat much faster than with cardio.


Fast Weight Loss Tip # 11: Physical activity before a meal

This is a unique tip you will find almost nowhere on the internet.

sport a little before mealThis tip ensures that you make less insulin, simply because it is unnecessary to make it. As you know by now, producing too much insulin is your enemy because it leads to fat storage, especially in the abdominal area.

This exercise is also advisable for diabetes patients because they reduce their dependence on insulin.

In short, insulin is the key to access the cells. Without insulin, cells cannot be supplied with energy, in the form of glucose (sugars).

If the cells in the muscles and liver are supplemented with glucose and there is still glucose left, the body has to store it somewhere. The body makes extra insulin for this and stores the rest of the glucose in the form of fat cells.

If, on the other hand, you do some physical exertion just before eating, GLUT4 will provide energy cells independent of insulin.

This has two major advantages:

  1. Because GLUT4 provides the cells with glucose instead of insulin, you become more insulin sensitive, and that is your friend in case of diabetes and losing weight.
  2. With GLUT4 cells can absorb much more glucose, which greatly reduces the risk of fat storage.

Do you want to counteract fat storage? Then do physical stress before you start a meal. This tip is also in line with tip 9, where I advised you to eat carbohydrates after exercise.

Since you can not exercise extensively for every meal, you can briefly do some physical tension, such as burpees. See here what burpees are:

    


Summary tip # 11: physical stress, like burpees, just before eating to make yourself more sensitive to insulin and to store less fat.


Stress Management

Stress is an underestimated topic when it comes to losing weight. If you experience too much stress, you will be able to lose weight more slowly, because through stress you will quickly retain fat.

Fast Weight Loss Tip # 12: Avoid Chronic Stress

By stress, you make more of the anti-stress hormone cortisol. If this is short, such as when you startle or if something exciting happens, this is not a problem. However, it becomes a problem if it is chronic/prolonged.

Avoid StressWhen your cortisol levels are high, this leads to fat storage around the abdominal area. In addition, your blood sugar level rises, and this makes weight loss more difficult.

When you follow a crash diet where you consume very few calories you can also suffer from higher stress levels, causing you to produce more cortisol.

Cortisol is not your enemy, because it is the hormone that reduces the harmful effects of stress. Cortisol is not so bad, but a sign that you are too stressed.

In this respect, it can be compared to cholesterol.

An elevated cholesterol is a consequence of an unhealthy lifestyle and tries to help you to ensure that processes in your body run smoothly. Cholesterol is also there to help you and is not your enemy.

Here are a few ways to drastically reduce your stress levels:

  • Meditate: this can reduce your cortisol level by 20%.
  • Plants at home or at work: these can reduce stress by approximately 15>LT##/span##GT##
  • Listen to music
  • Do not do a crash diet
  • Watch TV or a quiet or comical film

Summary tip # 12: avoid chronic stress by sleeping better and relaxing more.


Fast Weight Loss Tip # 13: Adequate Sleep

This tip is in line with tip 12 to relax more so your cortisol level remains low.

Sleeping has a huge impact on the weight loss process. Here are some results from research:

  • A sleep deprivation is related to a 55% higher risk of obesity in adults and 89% in children
  • A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, causing appetite to be poorly regulated
  • When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80

A person needs at least 7 hours of sleep. Some need more, but never more than 9 hours.

Good night sleep

Here are some sleep tips:

  • Do not use screens after 20:00 or use the Flux program to filter out blue light, for Android phones use Twilight and with Apple phones Night Shift (already as standard on Apple device after IOS 9.3 update)
  • Do not drink caffeinated drinks in the evening, such as coffee, cola, green tea etc.
  • Use the SleepCycle app to see how you sleep
  • Sleep according to the biorhythm and go to bed at the same times
  • Do not look at the clock if falling asleep does not work, because this leads to stress

Summary tip # 13: sleep sufficient to avoid stress and to better regulate your appetite.


Mentality / mindset

Mentality and mindset are also underestimated topics about losing weight. With the wrong mindset you will only lose weight for one or two weeks and then the yo-yo effect is there again your weight goes up and down.

Fast Weight Loss Tip # 14: Intrinsic or Extrinsic Motivation?

When I talk to people who want to lose weight, I often hear “I have to lose weight”.. I also get this comment often in stories that people ask me on my training app and Facebook page.

The word ‘must’ implies something … namely that it comes from the outside. These people then do not necessarily fall for themselves but for others.

These are two reasons in particular:

  • Lose weight for your partner or others in your immediate environment
  • Lose weight to meet certain social expectations

You are then losing weight for someone else, and that is how you are extrinsically motivated. This should, therefore, be intrinsic motivation. The only one for whom you want to lose weight, be yourself!

So go from “I have to lose weight” to ‘I WANT to lose weight’ and give reasons why you want it. The best you can write this down because the chance that you are going to behave accordingly is greater.

Whats is your WHY


Summary tip # 14: think in terms of ‘I WANT to lose weight’ (intrinsic motivation) instead of ‘I MUST fall off’ (extrinsic motivation).


Fast Weight Loss Tip # 15: Do not see nutrition as filling

Many people see eating as filling their stomach. That is a missed opportunity because the food you eat actually has other goals.

In addition, there are two main goals:

  • Give you new energy
  • Give you new nutrients

If you focus your mindset more on those two goals, you automatically start eating healthier.

A hunger signal is not the sign to fill your stomach but to give yourself the right energy sources, incl. Nutrients.


Summary tip # 15: focus on feeding on energy and nutrients instead of filling your stomach.


Fast Weight Loss Tip # 16: Find Support

To increase the chance of success, finding support is a very good idea.

This way you do not have to do it all alone. You have several options for this:

  • Find a buddy to participate in sports
  • Tell about your weight loss goals to family and friends who may want to support you
  • Join a group, such as a group training or a cooking club

All these ways can provide the necessary extra motivation and inspiration.


Summary tip # 16: find support with friends, family or groups who have the same goal as you.


Fast Weight Loss Tip # 17: Sets Realistic Goals

“Overestimate people what they can do in the short term and underestimate what they can do in the long term.”

Set Realistic weight loss goalsPeople often have unrealistic goals, such as losing a lot of weight in a short time. This way they guarantee a failed attempt because that is impossible.

Yet I understand these people because the whole internet is full of these unrealistic promises. Even if I want to inform people about this, some people completely ignore this message.

Apparently, it is a desire to believe in extremely fast weight loss so large that realistic thinking is no longer possible. It is as if you want to convince a religious person that a God does not exist … you simply will not succeed.

I regularly see that people have very high expectations for the short term, then do not make it and thus lose their motivation.

Meanwhile, they forget the long-term goals, which are often underestimated in terms of expectations. You often see this with starting entrepreneurs: in the first year of their business they want to become a millionaire, but they do not think about how big their company can be if they work for 5 or 10 years.

 

Set realistic weight loss goals and cut them as much as possible so that every small goal you achieve can be seen as a victory over yourself. This allows you to positively reinforce your own behavior.


Summary tip # 17: set realistic goals not to lose your motivation and see every goal achieved (no matter how small) as a victory.


Fast Weight Loss Tip # 18: Persevere with a Diet?

Some people ask me: how do I keep a diet persevere?

Unfortunately, that is the wrong question, because you actually say: the diet I want to do is not fun, how do I keep it up?

That is totally the wrong approach.

A diet is often not fun, because diets often prohibit food that you do want to eat. If you now try to suppress this urge, you are still focused all the time on what you can not eat.

In this way, you actually only think more often about what you do not want. After all, you have to block the thoughts and suppress them when it comes up, and so you are still busy with it all the time. This only increases the urge.

DO NOT EAT CHOCOLATE! DO NOT EAT CHOCOLATE! DO NOT EAT CHOCOLATE!

What do you think about then? Right, chocolate.

That is why you should not think all the time in terms of ‘I want it, but I can not do it’, but rather: ‘I like this, but I do not want it’.


Summary tip # 18: think in terms of ‘I like this, but I do not want it’ instead of ‘I want it, but I can not do it’.


 

Target 100: The World’s Simplest Weight-Loss Program in 6 Easy Steps

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FLUORIDE NOW OFFICIALLY TOXIC + HAS FLUORIDE SIDE EFFECTS?

Fluoride side effects - Lady shows healthy teeths

FLUORIDE NOW OFFICIALLY TOXIC + HAS FLUORIDE SIDE EFFECTS?

The mineral fluoride would be necessary for healthy teeth, but in pure form, it is also a toxic industrial waste product. So the question is whether fluoride, certainly in high doses, is as healthy for our body and our health, and whether it outweighs the so-called beneficial effect on our teeth.

You can read more about this in this article.

This waste product is released when producing aluminum and phosphate fertilizer. It is a widely used ingredient of toothpaste, mouthwash and other tooth products and in several countries, such as America, Canada, Australia, New Zealand and Brazil, it is even added to the drinking water. In Austria, the Netherlands and Belgium no additional fluoride is added to the water. However, the water naturally contains a small amount of fluoride. In the Netherlands, in 1973, the Supreme Court ruled that the government was not allowed to add fluoride to the drinking water, something the government wanted to prevent tooth decay. The World Health Organization (WHO) states that the teeth of people in countries where fluoride is added to the water nowadays are not stronger, firmer or better protected against holes.

water-fluoridation-infographicThere is no difference in the percentage of people with holes in the different countries. In America, it is then added to the drinking water, but the tablets with fluoride prescribed there for people who do not drink the water, have never been approved by the US Food and Drug Administration (FDA), in fact, the tablets that they have examined have been rejected. Fluoride returned to the news when a major medical journal, The Lancet, wrote last month that six chemicals are now classified as a neurotoxin. In many countries, it’s banned.

These six chemicals, including fluoride, have been added to an existing list of five chemicals from 2006. A neurotoxic substance can damage the brain and other organs under a prolonged load. Neurotoxins can block or strengthen the impulse transfer, which means that the nervous system can partially fall out or become overactive. This involves large quantities. According to research, which once again came to the fore in the publication of The Lancet, these chemicals, including fluoride harmful to the development of the brain, have been demonstrated in children in this study (Dr. Philippe Grandjean and Dr. Philip J Landrigan).

This is not the only study that shows that fluoride may cause brain damage: there are more than 34 studies performed on humans and more than 100 studies that demonstrate this via animals. One of these studies, of Harvard University in 2012, has received a lot of publicity and has been published in ‘Environmental Health Perspectives’ by the National Institute of Environmental Health Sciences. The conclusion of this research (Choi et al.)

States that children living in areas where more fluoride is added to the water have a significantly lower IQ than children living in areas where a lower percentage of fluoride is added to the water. Research from 2011 (Ding) states that water with a lower percentage of fluoride has negative effects on the brain and even the intelligence of children.

Researcher Choi later said about the research: “For us, it is incomprehensible that both children and adults are exposed to a substance that can cause brain damage, under the guise of protection against tooth decay. Does the reduction of tooth decay have more priority than brain health? “Choi and his team also state that fluoride is a substance that reaches an unborn child through the placenta and can already cause damage to the developing brain. Although no additional fluoride is added to our drinking water, these examples say something about the effect of fluoride on our body. Moreover, our drinking water naturally contains a small amount of fluoride.

Maybe you are afraid of this information, but it involves large quantities or years of use that will accumulate in the body. The intention of this article is to raise awareness so that you have more information about a subject and can make your own choices.

woman showing good teeths

Fluoride is good for our teeth?

Enamel Fluorosis accurate photosIt was discovered at a certain point that the teeth of people were harder and stronger in areas where there was more fluoride in the water (even though the extra was not added). When fluoride is absorbed by the tooth enamel, the teeth are more resistant to tooth decay. The favorable effect on tooth enamel is supported by statistics showing that less caries occurs when using fluoride.

Even though there have been later studies that contradict this. Such as research in 2001, published in the International Journal of Pediatric Dentistry, in which children in South Africa who drank water that naturally contained more fluoride (3 ppm) had more problems with tooth decay than the children in areas with water with less fluoride ( from 0.19 to 0.48 ppm, parts per million). The enormous amount of scientific documentation about fluoride shows a multifaceted picture, that is reason enough to be alert and careful with this substance.

It is known that if there is too much fluoride, white and / or brown spots may appear on the teeth that will not go away. Maybe you think now, I do not swallow the toothpaste anyway?

But much of the fluoride in toothpaste is absorbed by the mucous membranes, even if you do not swallow it. Fluoride also accumulates in our body, the body can not break down fluoride, so even though you get a little bit inside every day, after a long time this can possibly affect your physical health because it ultimately involves a higher dose.

Fluoride warning for kidsIn America, it is mandatory to put exactly how much fluoride it contains on the tube of toothpaste, as well as a warning about the dangers of fluoride in high doses for health, but in the Netherlands, this is not necessary. In the Netherlands, as of 2009, there must be a warning text on toothpastes containing fluoride for children up to and including six years. How much fluoride there is in toothpaste is therefore not always clear. The question remains whether fluoride, certainly in high doses, is as healthy for our body and our health, and whether it outweighs the so-called beneficial effect on our teeth.

Does fluoride have side effects?

In addition to the studies that focus on fluoride damage on depression, concentration disorders, the nervous system, the brain, bones and kidneys, a lot of research is being done into the possible link between fluoride and cancer. As early as 1977, a long-term study showed that death rates due to cancer in ten major cities in America where fluoride is added to the water were higher and faster than in ten major cities in America where no fluoride is added to the water. . After correction of, among other things , age.

did you know this about fluoride?

In 2001, the British researcher J. Luke discovered that fluoride can accumulate in the pineal gland and stated that this affects the effect. For example, the pineal gland makes the hormone melatonin from serotonin and thus ensures a good night’s sleep. Serotonin affects your mood, self-confidence, sexual activity and sleep. Funny detail: by (natural) peoples in ancient times the pineal gland was called the third eye because it would have to do with clairvoyance and the French philosopher Descartes called the pineal gland the seat of the soul.

The retired American scientist William Hirzy of American University states that it would be a biological miracle if such a toxic substance as fluoride would have no side effects in the body.

What do we brush our teeth with?

If you want to choose to brush your teeth without fluoride, then in every drugstore and natural store toothpaste without fluoride is for sale. Azadirachta indica, also known as neem, has a strong purifying effect and is antibacterial.

It is scientifically proven that mouthwash on the basis of neem has much less risk of side effects, compared to regular mouthwashes (Anirban Chatterjee, Mini Saluja et al.), But with the same positive characteristics. You can also find toothpaste based on propolis, a substance made by bees that works bactericidal and fungicidal, according to studies (Wells 1976, Cuéllar et al. 1987).

On the internet, you can also find recipes to make your own toothpaste, for example on the basis of organic coconut oil. Regular rinsing (oilpulling) with organic coconut oil and sesame oil is also proven effective against plaque, mouth odor and bacteria in the mouth (2008 and 2009 Asokan S, Emmadi P, et al.). The less factory-based food and sugar, a major culprit for holes, the better for your teeth. Prevention is always better than cure.

Do I have to avoid it now?

Fluoride is a big topic with much to say about, we can not go into all aspects in one article and not all questions that are answered on this subject. The intention of this article is to shine a light on an underexposed subject, so that more information is available and there is a choice that you might not have been aware of before.

You certainly do not have to worry about the fluoride you have in your body so far.

Stress is also harmful to your health!

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15 Proven Health Benefits of Green Tea + 3 Variations

what is the health benefits of green tea

15 Proven Health Benefits of Green Tea + 3 Variations

Here is all you need to make a great cup of green tea!!

                   

 

Green tea is healthy they say. Many health claims also do the round.

It would also help with losing weight and burning belly fat.

Is green tea really as healthy as one says? And does it really help to lose weight?

I searched for you what the scientifically proven health benefits of green tea are and share them with you here.

What you will learn in this article:

  • The difference between ordinary tea and green tea
  • How that is with green tea and weight loss
  • What are the proven health benefits of green tea

Finally, I give you a few green tea variation recipes that make green tea even healthier.

What is green tea?

Green tea is made from the same tea leaves as the ‘ordinary’ black tea that we all know.

discovery teaIn the West, more than 90% of tea sales are black tea and it was the only tea type that was drunk in the West for a long time.

In China, Japan and Afghanistan people have been drinking green tea for centuries. Because of the health benefits, it is now increasingly being drunk in the West.

The legend tells us that tea was discovered when the leaves of the tea plant blew in the hot water of the legendary Chinese emperor Shennong. The water started to smell nice, got a tan and tasted good and tea was born.

Green, black and white teas are made from the leaves of the tea plant (the Camellia sinensis). The difference is in the duration of oxidation of the leaves.

To make black tea, the leaves are allowed to oxidize longer. The result is that the leaves turn black but also that the tea will retain its flavor longer, for decades. This made black tea in the past suitable as an export product from the Far East.

oxidation processThe oxidation process is started immediately after the harvest by treating the tea leaves with hot steam. Enzymes in the tea leaves cause the oxidation of polyphenols.

After oxidation, the leaves are rolled and crushed mechanically, after which they are dried and the green tea is ready for use.

To make white tea, unopened leaf buds are used that are dried immediately after steaming. Because white tea is the least processed, it contains the most antioxidants, even more than green tea.

 


An important difference between black and green tea is the way you prepare it. To make black tea, you can use water just off the boil, while for green tea you can use water that is between 70 and 80 degrees Celsius. Otherwise, green tea would become too bitter.


Caffeine in green tea

Green Black teaAs far as caffeine is concerned, it makes no difference whether you drink green or black tea, they both contain the same amount.

If you put a cup of green tea, it will contain about 20 to 50 mg of caffeine. In comparison, a cup of coffee contains about 80 mg of caffeine and a can of cola 40 mg.

Up to 400 mg of caffeine is seen as a safe upper limit. If you drink more than this can give side effects such as:

  • A headache
  • Sleep problems
  • Palpitations
  • Fears
  • Tinnitus
  • Vibrate or tremble
  • Restless
  • Faster irritated

If you are used to drinking a lot of caffeine and you want to reduce this, you will have to deal with withdrawal symptoms. These are:

  • Fatigue
  • A headache
  • Shaking hands

Lose weight with green tea?

Green Tea and lose belly fatIs green tea the panacea that can help you lose weight? Because green tea, thanks to the caffeine, temporarily accelerates your metabolism you would think so. But of course, we want to know what science says about this.

I found three studies that show that drinking green tea causes a decrease in body fat. And especially the cosmetically undesirable and unhealthy belly fat.

From these studies, you may conclude that green tea helps to lose weight when following a diet with calorie restriction.


You can not expect to lose weight by just drinking green tea and just continuing to eat as you always do. It ensures that you lose that little bit extra when you are on the line.


Health benefits green tea

Tea is more than hot water with a taste. The tea leaves release nutrients that are good for health in the hot tea.

What makes green tea so healthy is the antioxidants it is rich in. Antioxidants protect our body against free radicals. An excess of free radicals is harmful to health because they cause oxidation of tissue and body cells. This is because the free radicals react with the DNA in our body cells.

antioxidants-free-radicals

Damage to the DNA of our cells is seen as one of the possible causes of cancer and aging.

Free radicals are caused by air pollution, smoking or sitting in the sun for a long time. Well-known antioxidants are vitamins C and E. The most important antioxidants in green tea are polyphenols such as epigallocatechin gallate (EGCG). These are known as very powerful antioxidants.

English TeaIn order to take full advantage of the antioxidants in green tea, it is best to drink the tea without milk and not like the often English ones do.

By adding milk to your tea, you bring down the antioxidant content. If you follow this blog you will know that I am not such a fan of milk anyway. Why this is so you can read in my critical dairy review.

You also do well to buy green tea of high quality. Research shows a clear correlation between tea of poor quality and fluoride content.

Health benefit # 1: lowers the risk of cancer

Green tea lowers the risk of certain types of cancer. This thanks to the antioxidants it is rich in.

It reduces the risk of the following cancers:

  • Colon cancer
  • Breast cancer
  • Prostate cancer

Green tea may also reduce the risk of other forms of cancer. However, this can not be said with sufficient certainty because more research is needed for this.

The fact that green tea reduces the risk of colorectal cancer can be said with certainty. 29 studies were analyzed and it showed that the risk is reduced by an average of 42%.

The risk of breast cancer is reduced by 20% to 30% by drinking green tea from a meta-analysis.

Less research has been done to reduce the risk of prostate cancer. However, a study shows that the risk is reduced by 48%.

Health benefit # 2: reduces the risk of infections

Green tea works antiviral and antibacterial which lowers the risk of infections and makes you less likely to become infected with viruses such as the influenza virus.

Health benefit # 3: good for oral hygiene

healthy-teethStudies show that green tea inhibits the growth of the bacteria responsible for plaque formation, reducing the risk of caries (tooth decay) and gum disease.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

Pills with green tea extract will not improve oral hygiene.

Health benefit # 4: good for a fresh breath

Because green tea inhibits the growth of the bacteria in the oral cavity, this will make you less likely to suffer from bad breath.

Health benefit # 5: improvement of brain functions

dopamine brainGreen tea contains caffeine which is known for its stimulating effect. Caffeine causes more neurotransmitters such as dopamine and noradrenaline to be fired.

Caffeine has the effect that it improves your responsiveness, memory and mood.

You also have this effect on coffee, which makes green tea not unique. In addition to caffeine, green tea also contains the amino acid L-theanine. This amino acid increases the production of dopamine and alpha waves in the brain and reduces fear.

Research shows that the combination of caffeine and L-theanine improves the brain functions.

Health benefit # 6: reduces the risk of cardiovascular disease

Given that green tea is rich in antioxidants, you will probably not be surprised that the risk of cardiovascular disease is reduced.

An increased total cholesterol, LDL cholesterol and triglycerides mark an increased risk of cardiovascular disease. It is the oxidation of LDL cholesterol particles causing problems.

Because green tea increases the number of antioxidants in the bloodstream, this helps to prevent oxidation of the LDL cholesterol particles so that the risk of cardiovascular disease is reduced (source, source).

And this is not just a theory. Studies have shown that green tea drinkers have a lower risk of cardiovascular disease, up to 31%.

Health benefit # 7: anti-aging

Cancer and cardiovascular disease are at the top of the list of the most common causes of death in our Western society. Japanese man on ageSince green tea reduces the risk of cancer and cardiovascular disease, the logical consequence is that green tea drinkers live longer. This has been confirmed in studies.

A 6-year study of 14 thousand Japanese people at age showed that the people who drank the most green tea died least often during the period that they were followed.

A larger survey, among 40 thousand adult Japanese, also showed that the largest green tea drinkers lived longer. 11 years they were followed for this study.

This study showed that the largest green tea drinkers died least often from cardiovascular disease or stroke.

Health benefit # 8: lowers the risk of Alzheimer’s and Parkinson’s

Alzheimer’s is the most common form of dementia. This type of dementia starts with forgetfulness and a reduced memory, after which one gets trouble with everyday skills.

Unfortunately, there is still no good treatment for Alzheimer’s and there are also many uncertainties about the development. In any case, it is known that oxidative stress and inflammation play a role in the development of Alzheimer’s disease.

Parkinson is also a disease that can not be cured. In Parkinson’s, less and less dopamine can be produced because a small group of cells in the brain die. In this disease one has difficulty speaking, one tremble and one has stiff arms and legs.

Parkinson’s is the most common neurodegenerative disease after Alzheimer’s disease.

before and after results with CBD oilStudies, in test tubes and on laboratory animals, have shown that green tea has protective effects on neurons in the brain, thereby reducing the risk of Alzheimer’s and Parkinson’s.

In Parkinson’s disease, good results are achieved with a combination of CBD oil and THC oil. This combination of cannabinols causes people with Parkinson’s to relax muscles.

Regarding the incidence of Alzheimer’s, curcumin also has good cards. In my article on turmeric, you can read all about this extremely powerful antioxidant.

Health benefit # 9: lowers the risk of type 2 diabetes

We estimate that in 2018 there are more than 500 million prevalent cases of type 2 diabetes worldwide and the prevalence is comparable between high- and low-income countries. (source)

It is often thought that type 2 diabetes is a chronic disease. However, this is not the case. In many cases, this disease can still be reversed by making (drastic) adjustments to the lifestyle. How to reverse type 2 diabetes can be read here.

Insulin Resistance diagramThe problem with type 2 diabetes is that you are no longer sensitive to insulin. We then speak of an increased insulin resistance and reduced insulin sensitivity. As a result, the pancreas starts to produce more and more insulin, after which it becomes depleted over time and the blood glucose becomes too high.

Studies show that green tea helps to improve insulin sensitivity and thus lower blood glucose (source).

Seven studies have been scrutinized involving a total of 286 thousand people. This study showed that the green tea drinkers had 18% less chance of type 2 diabetes.

 

Health benefit # 10: accelerates metabolism

An acceleration of metabolism is desirable to prevent or prevent obesity. Green tea has this effect on metabolism, even though the evidence for this is not always statistically significant.

A few studies showed that green tea helps to burn fat, especially the fat around the abdomen.

Health benefit # 11: improves performance

This effect is due to the caffeine in green tea. Caffeine improves physical performance because it can make stored fat available as a useful form of energy.

CyclistsStudies show that physical performance improves by 11% to 12% by using caffeine.

Caffeine improves the performance especially for endurance athletes, while this is probably not the case for strength athletes. The positive effects for endurance athletes can be explained by releasing energy from the fat reserves, which is stimulated by caffeine.

 


Because caffeine contains so many foods, the World Anti-Doping Agency removed it from the list of illegal substances in 2004. Which allows you to see caffeine as a legal form of doping.


Health benefit # 12: good for liver function

Green tea can reduce the inflammation caused by liver disease such as a non-alcoholic fatty liver (NAFLD and NASH)

Healthy liver Fatty liver

Health benefit 13: good for the skin

For the care of the skin, it is necessary that the green tea is applied to the skin. Green tea has an anti-aging effect on the skin and helps against acne. It also helps with skin problems such as warts, dermatitis and rosacea.

Health benefit # 14: helps with rheumatoid arthritis

skincare-green-teaIn rheumatoid arthritis, people suffer from chronic inflammation of the joints. Especially the wrist, hand and foot joints can be painful and stiff.

Researchers at the University of Michigan discovered that a substance in green tea reduces the production of molecules that trigger inflammation and joint pain in your immune system.

Another publication shows that a substance in green tea can help protect cartilage and bones, which is beneficial for people with rheumatoid arthritis.

Health benefit # 15: helps with an enlarged prostate (BPH)

A benign enlargement of the prostate is called Benign Prostatic Hyperplasia (BHG). This is something that most men face when they get older. Because the prostate is located around the urethra, this causes problems with urinating.

Green tea variations

cup with green teaSure, you can just make a cup of green tea by simply pulling a tea bag into the hot water. But did you know that with a little effort you can make your green tea even healthier?

I hereby give you my favorite green tea varieties that each guarantee a boost of your health and are also very tasty.

Variant # 1: green ginger tea

Green tea with gingerAs you may have read in my article about ginger, this herb also has a lot of health benefits. Ginger reduces inflammation, lowers cholesterol, prevents cancer and helps with weight loss.

 

With this green ginger tea, we benefit optimally from the health benefits of these two special foods.

 

Ingredients:

  • Ginger root
  • A bag of green tea

Preparation:

  • Cut off about 5 cm from a ginger root and cut the ginger into thin slices.
  • Bring a pan with half a liter of water to the boil and add the slices of ginger. Let it simmer for a minute or 10.
  • Pour the boiled water into a teapot through a sieve and leave a bag of green tea in it.
  • Summer variation tip: make the green ginger tea as described above. Dissolve in the tea, to taste, honey and squeeze half a lemon. Let the tea in the refrigerator cold and serve it with a few ice cubes for a deliciously cool and healthy summer drink.

Variant # 2: green chia seed tea

green chia seed teaCombine the good of chia seeds with the good of green tea.

Chia seed is just like green tea a good source of antioxidants.

In addition, chia seed is good for digestion and reduces blood pressure.

Ingredients:

  • 1 cup of green tea
  • 1 tablespoon chia seed
  • 1 tablespoon of honey (or a sweetener such as a stevia, to taste)

Preparation:

  • Put a cup of tea and let it cool down.
  • Add a tablespoon of chia seed to the tea and allow it to absorb the moisture for 10 minutes to make it gelate.
  • Add a tablespoon of honey and stir well.

Variant # 3: green turmeric tea

Tumeric green teaThe health benefits of turmeric are really mind-blowing.

This herb from the ginger family is perhaps the strongest antioxidant that Mother Nature has to offer us. For example, it is anti-inflammatory, the risk of cardiovascular disease and diabetes is reduced, the immune system is strengthened to name but a few.

In this tea, we combine the goodness of green tea and turmeric. And if you wonder why black pepper and coconut oil is used in this recipe? This is to promote the uptake of curcumin, the active ingredient in turmeric. Black pepper increases the intake of curcumin by as much as 2000%.

Ingredients:

  • 1 turmeric root
  • 1 bag of green tea
  • 1 tablespoon of honey
  • 1 pinch of ground black pepper
  • 1 teaspoon of coconut oil

Preparation:

  • Peel the bottom 2 centimeters of a piece of turmeric root.
  • Grate this bottom 2 centimeter of turmeric root using a cheese grater.
  • Bring half a liter of water to a boil in a pan. After the water boils, remove it from the heat and let it cool for a minute.
  • Put the turmeric in the water and let it soak for 10 minutes.
  • After 10 minutes, pour the turmeric through a sieve into a teapot so that the pieces of turmeric are filtered out.
  • Hang a bag of green tea in the teapot and let it pull for a few minutes.
  • Pour the tea into a cup and add a pinch of ground black pepper, a teaspoon of coconut oil and a tablespoon of honey and stir well.

I drink this on a daily base just before bedtime!

Quickly burn excess pounds and belly fat with simple make slimming recipes

Here is all you need to make a great cup of green tea!!

 

                 

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CBD Oil: Explanation, Operation, Experiences and Buy Advices

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CBD Oil: Explanation, Operation, Experiences and Buy Advice

CBD oil is currently flying over the counter. For real. According to some druggists the best selling product in decades.

This oil is available without a prescription and is used in chronic pain, epilepsy and sleep problems to name just a few examples. And on the internet, you really stumble on the health claims that are made.

Because CBD oil is not a medicine but a food supplement, only a limited amount of scientific research has been done. In this article, I will zoom in on the health claims that have a scientific basis.

What you will learn in this article:

  • What CBD oil is used for
  • What CBD oil is used for
  • What the health claims are with a scientific basis
  • What the experiences of others are
  • What is the best variant to buy

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What is CBD oil?

CBD oil is a food supplement and not a medicine and may, therefore, be sold freely. You can simply order it at the pharmacy or order it at a webshop.

The oil is made from hemp and is therefore also called cannabis oil.

medical marijuanaYou’ve probably heard of medicinal cannabis.

In the United States, this has received a lot of attention in recent years because of the strict policy against (soft) drugs is relaxed and more and more states can sell (medicinal) weed.

Thanks to the tolerance policy in the Netherlands, they do not know better than that you can simply buy cannabis in the coffee shop and quietly smoke your joint in a park without being fettered.

That weed also has a medicinal effect has been known for a long time. A disadvantage of weed is the side effects. You become stoned and high. That can sometimes be just as good, but that is of course not desirable if you have to go to work and it is downright dangerous and irresponsible if you still have to drive a car.

The difference between cannabis oil and hemp oil

The substance THC (tetrahydrocannabinol) in weed is responsible for the feeling of being high. For use as a soft drug, cannabis is consciously grown with an extremely high THC content.

A chemical that looks chemically like THC is CBD (cannabinal). CBD does have medicinal properties without the side effect of stoned and high from THC.

fiber hemp plantageCBD oil is extracted from fiber hemp. This is a hemp variety that can be legally grown because it contains only minimal amounts of THC.

Calling CBD oil ‘weed oil’ is therefore not entirely correct. The term weed is used for hemp (marijuana) with a high THC content that (usually) high as a target. CBD oil can, therefore, better be called hemp oil. Or just CBD oil of course.

The term cannabis oil is meant for THC oil. THC oil can not be sold legally. You can simply make THC oil yourself from cannabis that you have bought at the shop or have grown yourself.

THC oil

THC oil, like CBD oil, has medical applications and reportedly mainly cancer patients benefit from THC oil, this in combination with CBD oil. The CBD oil inhibits the high feeling of what is caused by a high dose of THC oil. CBD inhibits the breakdown of THC by the liver enzymes.

If you want to make CBD oil yourself, remember that the cannabis that you can buy to smoke a joint is not suitable for this. This weed has been grown with the highest possible THC content at the expense of the CBD content.

Fiber hemp

For CBD oil you need hemp that is grown as fiber hemp. Hemp can be grown on most farmland throughout the U.S. This CBD oilfiber hemp has a very low THC content and a high CBD content.

Another advantage of CBD oil is that you can not become dependent on it as can be the case with THC. It does not work mind-expanding and it does not cause hallucinations.

CBD oil that is not pure can cause hallucinations, this is because there is (accidentally) THC in the oil. This may be due to, for example, poor final inspection or insufficient sampling in the production of CBD oil.

What is CBD oil used for?

I will list here what CBD oil is all used for.

Note: that CBD oil is used for something, does not necessarily mean that it works (for everyone).

  • In epilepsy
  • With chronic pains; arthritis (joint inflammation), MS (multiple sclerosis), muscle pain, spinal cord disorders
  • In osteoarthritis (Degenerative joint disease)
  • In rheumatism
  • With anxiety disorders
  • At ADHD
  • When stressed
  • In PTSD (post traumatic stress disorder)
  • With insomnia
  • In Parkinson’s disease
  • In Alzheimer’s disease
  • In case of a stroke
  • In cancer
  • With acne
  • With a headache and migraine
  • With tremor and spasms
  • In Crohn’s disease
  • With warts
  • In the syndrome of Ehlers-Danlos
  • With phybromyalgia
  • With psychoses
  • With the Kanner syndrome
  • At COPD
  • With muscle tension
  • With OCPS (obsessive-compulsive personality disorder)
  • In depression
  • Tics in Gilles de la Tourette syndrome
  • Reducing blood sugar levels (important in diabetes)
  • Nerve pain; phantom pain, pain due to nerve damage, facial pain, pain after shingles
  • Quit smoking; CBD reduces the need for nicotine by 40% (source)
  • In case of nausea including nausea caused by medication or chemo

As you can see an impressive list of diseases and diseases in which CBD oil is used.

The use of CBD oil in epilepsy and Parkinson’s disease appeal most to the imagination for many people.

cbd-oil-epilepsy- Father with his daughter between hemp potsOn the internet, you can find videos of people with epilepsy and Parkinson’s where you can see the symptoms disappear within a few minutes after taking CBD oil.

That CBD oil works in these cases are very tangible for their environment and it is great that these people benefit from this gift from mother nature.

That CBD oil works in pain complaints are only for the user of the oil to assess and less well by his or her environment.

What also plays with some complaints, such as pain, is the placebo effect. If you hear so many good things and read about CBD oil then the expectations are high so you have to take this effect into account.


After using the CBD oil for several weeks, it should be made clear whether an improvement in the symptoms is due to the oil or is due to the placebo effect.


Proven health effects of CBD oil

self-cbd oil-makingAs mentioned, CBD oil is used for many diseases and diseases. On the internet, you will find all kinds of claims about CBD oil.

Claims are also made by parties that sell CBD oil and accessories.

Now I am not going to claim that they make claims that are not correct.

But you can imagine that they are trying to mirror some aspects of CBD more beautifully than they are. After all, they want to sell their products and because of their enthusiasm about CBD oil, they may have a tunnel vision.

My opinion is that you always have to verify claims with other sources when you read them on a website that sells related products. Whether it is CBD oil, coconut oil, turmeric, chlorella or any other dietary supplement.


I’m trying to reduce the enthusiasm here for people with a condition that is considering CBD oil.


 

It certainly seems to be a panacea; freely available, a natural product, hardly any side effects and can be used for almost every conceivable condition or ailment.

Remember that some people benefit enormously from CBD oil while others do nothing or do little or even counterproductive. The success stories of the people who benefit greatly from CBD oil can be read on the internet, you see on YouTube and pass by in documentaries.

If someone does not benefit from CBD oil and the oil in the dustbin disappears then this person will not be so inclined to make a YouTube video about it. Such cases receive no attention from the media while the success stories are widely measured.


In certain areas, the medicinal effects of CBD oil have not (yet) been scientifically proven. This does not necessarily mean that CBD oil would not work for these disorders, it can also be simply that it has not yet been investigated or that there is still insufficient evidence.


Certain uses of CBD oil are based on positive experiences from others, and why not use CBD oil if you find yourself benefiting?

The effect of CBD oil has already been scientifically proven for a number of disorders. I will discuss this here.

Health claim # 1: treatment of epilepsy

CNN CBD oilThe treatment of epilepsy is what made CBD oil known to the general public.

In 2013 there was a documentary on CNN about a young American girl with severe epilepsy. Thanks to CBD oil, her parents have largely controlled the intense and frequent attacks.

This documentary, which received a lot of media attention worldwide, can be seen as the starting shot of the run on CBD oil by parents with children suffering from epilepsy.

If you search on the internet, you will find many other videos of cases where epilepsy is successfully treated with CBD oil.

Scientists are currently investigating to what extent CBD oil reduces the number of seizures in people with epilepsy and whether it is safe to use.

The American Epilepsy Society declares to be hopeful about CBD oil for the treatment of epilepsy and that it is currently being investigated whether the use is safe.

In 2016, a study was conducted among 214 people with epilepsy. The participants in this study received CBD oil as a supplement to the medication that they already used. The participants were followed for 12 weeks and it appeared that they had 36.5% fewer attacks per month thanks to the CBD oil.

Unfortunately, the oil did not work equally well for all participants. Some of the participants in the study suffered from side effects and for some of them, they were so drowsy that they stopped using the CBD oil. Side effects of which some participants reported are:

  • Decreased appetite
  • Diarrhea
  • Sleepiness
  • Fatigue
  • Convulsions

Whether and to what extent CBD oil works in epilepsy will be different for everyone. The same applies to the possible side effects, some will suffer from this and others will not.

So it is really a question of trying out whether CBD oil works. You do this objectively by registering the number of attacks and the duration well before and after using the oil.

You will also have to be aware of the side effects. So far there are no reports that indicate that the use of CBD oil is dangerous for people with epilepsy, so for the time being the motto ‘run it, then it does not harm’.

Health claim # 2: anxiety disorders

woman shows anxiety.

Researchers suspect that CBD affects the way receptors in the brain respond to serotonin.

Serotonin plays an important role in brain chemistry as a neurotransmitter. This neurotransmitter is involved in regulating mood and behavior and is important for good mental health.

In a study of people who are diagonalized with a social anxiety disorder according to the DSM-5, CBD helped to speak for groups

Other studies have been done in animals. This showed that CBD:

  • Stress reduces
  • The symptoms of PTSD (post-traumatic stress disorder) decrease
  • The physiological effects of stress, such as increased heart rate, decrease
  • Sleep improved in cases of insomnia

In 2017, researchers examined the available studies that have been done with the treatment of mental illness with CBD. This concerns the treatment of conditions such as anxiety disorders, depression, bipolar disorders and schizophrenia.

They found contradictions and concluded that there is still too little evidence that CBD is active in mental illnesses. More research will have to be done on safety and the right dose.

Health claim # 3: reduces pain

chronic painMany people use CBD oil in chronic pain. CBD reduces pain because it affects the receptors in the brain that register the pain.

For example, a medication (Sativex) has been approved by the Medicines Evaluation Board for people with MS. The active substances in Sativex are THC and CBD. Sativex is intended to combat the pain in people with multiple sclerosis.

Researchers still differ on how CBD helps people with MS. Some suspect that it is due to the effect of CBD on the receptors in the brain while others suspect that it is due to anti-inflammatory properties of CBD. In any case, it is a fact that many MS patients benefit from this drug.

Studies show that CBD is effective in the following types of pain:

  • MS pain
  • Chronic pains
  • Arthritis pain
  • muscle strain
  • Backbone injury

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Health claim # 4: cancer

Cancer CellsClaiming that something can cure cancer is always very dangerous. To begin with, there are many types of cancer and there are many different types of stages in which cancer can develop. In addition, each body reacts differently to a treatment such as a chemotherapy or radiation.

Some stories on the internet would make you believe that CBD and/or THC can cure cancer. Unfortunately, this is not the case; this has never been scientifically proven. Nevertheless, people with cancer can benefit from CBD oil.

For example, it helps some to relieve nausea and vomiting caused by the chemo. Because the scientific evidence for this is weak, medical cannabis is unfortunately no longer reimbursed by various health insurers.

research petri dishThat cannabis could have an anti-cancer effect is not something new. Research into the active substances THC and CBD in cannabis has been conducted since the 1970s. There are indications that cannabis can kill cancer cells, inhibit the growth of tumors and prevent sowing. However, this does not mean that cannabis can cure cancer.

Remember that many studies are done in vitro; only on the (cancer) cells in a test tube or on a Petri dish and not on the entire human body.

Many substances cause the growth of cancer cells to decrease in vitro studies, unfortunately, this does not say much about the effect on cancer cells in the body. For example, you will see that cancer cells die if you store them in chlorine. Of course, you have nothing to do with this because you yourself die if you drink chlorine.


CBD has an anti-inflammation effect. For this reason, CBD could, in theory, be useful in cancer. But as said: that CBD has an effect in cancer has never been demonstrated. So far, cannabis may only be useful against the symptoms of cancer. This helps against pain, anxiety, better sleep and nausea.


So far, the effect of CBD and/or THC in cancer has only been demonstrated in a limited number of studies in mice with a certain form of cancer and in test tubes.

Anything that has an anti-inflammatory effect is also potentially useful in cancer, or at least in the prevention of cancer. Another dietary supplement with a very strong anti-inflammation effect is turmeric.

Oncologists are familiar with the special effects and benefits of THC and CBD for cancer patients. If they suspect that a patient can benefit from this, they can prescribe medicinal cannabis. Does or does your oncologist does not do this then you are of course always free to investigate whether you can alleviate the symptoms of cancer with CBD oil and/or THC oil. Just as with people with epilepsy, it is a matter of trying out under the motto ‘if it runs, then it does not harm’.

Health claim # 5: Neurodegenerative disorders

A receptor (CB1) in the brain is involved in neurodegenerative disorders. These are diseases that cause the brain and nerves to deteriorate over time.

CBD acts on this receptor and has an anti-inflammatory effect that is important for the treatment of neurodegenerative disorders. Researchers look at the use of CBD for the treatment of:

  • MS
  • Parkinson’s disease
  • Strokes
  • Alzheimer’s disease (the most common form of dementia)

cbd-oil-parkinson-Parkinson’s disease is not curable at the moment and the disease slowly progresses. In this disease, a small group of cells dies in the brain, so that dopamine can no longer be produced. Characteristics of this disease are trembling, difficulty speaking and stiffening arms and legs.

Due to the clearly observable characteristics (trembling and difficulty in speaking), it is easy to determine whether CBD oil offers a solution. Various videos can be found on the internet of people with Parkinson’s disease who, after taking CBD oil, are significantly less trembling and calmer in their movements and speech.

In the case of Parkinson’s disease, it is best to use a combination of CBD oil and THC oil. This ensures that the muscles can relax.


The usefulness of CBD / THC oil in Parkinson’s disease is based on user experiences and only limited scientific research has been done. Given the good results achieved by some people, it is certainly worth a try.


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Health claim # 6: acne

cbd-oil-acne (Girls face with and without acneHormones and inflammation play a role in acne (pimples). Owing to excessive sebum production, dead skin and horn cells remain suspended in the hair follicle and inflammation may develop.

Due to hormonal changes in puberty, there is an excessive sebum production that can cause small pimples. Bacteria can start to proliferate in the hair follicles and these inflammatory symptoms become visible as red nodules.

With CBD oil the activity of the sebaceous glands is slowed down, resulting in less sebum production. In addition, CBD oil has an anti-inflammation effect that is also useful in the treatment of acne.

Health claim # 7: a migraine

A migraine attack lasts between 4 and 72 hours and is much more severe than a ‘normal’ a headache such as stress or migraine woman laying in bedallergies. During a migraine attack, there is often no other option than to close the curtains in bed, take painkillers and hope that it will soon pass.

The disadvantage of painkillers are the side effects and often they only offer some relief. A study conducted among 48 participants showed that 40% of participants had less trouble with migraine attacks when they used CBD oil.

Another study, among 26 participants, showed that the people who used CBD oil had a better quality of life than the people who used painkillers.

These are only a few, small-scale studies, but at least it seems worthwhile to try CBD oil if you often suffer from a migraine.


In case of acute migraine attacks, you can also inhale CBD oil with the help of a vaporizer. This ensures that the active substances are absorbed almost directly into the bloodstream.


Health claim # 8: fibromyalgia

FibromyalgieFibromyalgia is a condition that causes a lot of chronic pain in the muscles and connective tissue, in combination with stiffness over the entire body.

Because CBD oil works as a painkiller, you will not be surprised that some people with fibromyalgia benefit from this oil. Convincing scientific evidence for this is still lacking. An investigation has been done with nabilone. Nabilone is a synthetically derived THC derivative.

This study was small-scale, it was held among 40 people with fibromyalgia. After 4 weeks, participants had a considerable reduction in pain and improved quality of life.

Health claim # 9: sleep

insomnia woman in bed watching the time past byMany people have sleep problems. Approximately 10% of the population suffers from chronic insomnia and 30% experience it temporarily at some point in their lives.

Marijuana is known to help sleep problems. The species with a high THC content reduce the amount of REM sleep (source).

This is useful for people with post-traumatic stress disorder (PTSD) because it reduces dreaming, reducing nightmares.

In the case of insomnia, CBD appears to be better suited than THC

Sleeping is assumed to have a more deep sleep if you dream less. Deep sleep is the most useful because you are most recovered and at rest in this.

User experiences teach that CDB improves sleep for many while others benefit more from THC. Again this is a matter of trying. Although THC can solve sleep problems in the short term, there are also indications that THC can impair sleep quality in the long term.

Experiences with CBD oil

It is of course very interesting to read what the experiences of CBD oil users are, all the more because only a limited amount of scientific research has been done.

I have collected a number of interesting experiences that I have read on various forums here.

Experiences regarding sleeping


CBD does not help against better sleep, at least for most people. THC is better for that. Many take the cbd during the day and in the evening thc.


Henny 70 y/o on a woman’s forum


is indeed not for sleeping. You get more energy, happier and less pain. At least that does it for me. I take 2x 2 drops a day. In the morning and in the afternoon, not too late, I bounce my bed out. Use 4% cbd oil.


anonymous  date 17/2/2017


I have been using cbd oil for months. The result is nil. No improvement. Do not sleep better, pain is not reduced. So I can say that it is fake for me. I also know some others where the result is nil.


P.C.M. the Jongh on a forum related to insomnia


I have used t for sleep problems. Worked very well, slept fine. Only I was very down, almost depressed. So after a couple of months, I stopped feeling mentally better now. Note that I now have more unrest in my head now that I do not use it anymore.


Mr. Siersmay on a forum related to insomnia


Yes, CBD oil is also for sleeping. Some become relaxed and others active. I’m pretty relaxed. I suffer from insomnia with sleep and sleep problems. It has helped me pretty much with falling asleep but not sleeping through …


Mrs. Romy on a forum related to insomnia

Experiences in MS


My experience: CBD does not do anything for me. Have tried three bottles. Three or more droplets at a time.


Ms. Misty


I now use 2 weeks of cbd oil of 12%. The first few days I thought it was better, but then back again.


Ms. Angie


I am satisfied with the cbd oil. Today a little more trouble, just take an extra drop. It does not really help for sleeping.


Mrs. Esther

Experience with ADHD


In short, I take my home-made cannabis oil before bedtime, and start the day with a few drops of CBD oil, supplemented with 2 tablespoons of hemp seed oil, and I feel excellent, especially as prevention.


Mr. Coen


On the CBD oil webshopsites you can also find plenty of experiences. I do not take this over because I can not judge to what extent these experiences are moderated by the owners of these web shops.


If you are looking for search terms such as ‘CBD oil review’ in Google, you can indulge yourself. The best you are looking for experiences. You do this by including the application for which you want to use the oil in your search term.

I would definitely recommend you to search for experiences with CBD oil on YouTube. There are many interesting documentaries (especially English) and other material on YouTube.

Side effects

CBD oil has virtually no side effects. There is no risk of addiction and it has no psychoactive effect.

In clinical studies conducted in 2010, the researchers concluded that CBD can be used safely and well tolerated.

Some people get side effects from CBD oil. These can be:

  • Nausea
  • Sleep problems
  • Irritability
  • A dry mouth
  • Low bloodpressure
  • Slower digestion
  • A light feeling in the head
  • Hallucinations
  • Sleepiness
  • Mood swings

If you take too much CBD oil then you have an increased chance of side effects. If the CBD oil you use is not pure (THC contains) then you have a chance of side effects such as hallucinations. Switching to a different brand CBD oil can then offer a solution.

Which CBD oil to buy?

A consumer review program had a broadcast about CBD oil. They had tested dozens of bottles and some of them found relatively high concentrations of THC. Because they had only done a small sample, she did not want to make known to cbd-oil buying showing different brands of CBD oilwhich brands this was the case.

THC in the CBD oil is not desirable. This can affect driving ability, drowsiness, hallucinations and increased heart rate. So for the time being, it is a question of trying out whether the CBD oil you bought does not cause any side effects such as hallucinations or nightmares. Such side effects indicate CBD oil contaminated with THC.

There are almost always minimal traces of THC in fiber hemp and therefore also CBD oil. You will have no side effects from these minimal traces. CBD oil that is completely free of THC also exists, for this, the oil has to be made through a costly process. Most of the CBD oil available on the market will not have been obtained through this expensive process, because the necessity is not in principle because fiber hemp contains only minimal amounts of THC.

If you are going to buy CBD oil you will notice that you are faced with percentages. This percentage indicates the relative amount of CBD. The higher this percentage, the more concentrated the oil is and the less you need for the same effect.

Now you would think that you should therefore simply buy the brand with the highest percentage. Unfortunately, it is not easy. Research by Radar showed that the labels are often incorrect. For example, 10% can be on the label, while only 1% appears to be in measurement.

The advice I can give you when buying CBD oil is based on the reliability of the brand, the experiences of others and your own experiences.

If you are going to buy CBD for the first time, go for a small bottle of 10ml. If you like the brand you can always buy a larger bottle. This is relatively cheaper but can cost more than 100 Dollars for the high concentrations.

When making comparisons, consider that a CBD oil of 10% is 4x as strong as an oil of 2.5%. So you only need a quarter of it for the same effect.

Another option is to make CBD oil yourself. This is done with fiber hemp with a low THC content and not with the weed from the coffee shop. You can buy this fiber hemp or grow it yourself.


If you want to do it right then you can have your homemade CBD oil tested for a few bucks. So you know how strong your oil has become and whether there are no toxic substances or bacteria in it.


Finally

In this article ,I have tried to look as objectively as possible at the health claims about CBD oil.

I have only included the health claims here, of which reasonable scientific evidence can be found. If there is an investigation that confirms a health claim while another investigation incorrectly invalidates this claim then I have left this health claim out of consideration here. The scientific evidence is then not (yet) sufficient.

Many studies have also been done on mice and in test tubes. I have also ignored these types of research because they can not be translated 1 to 1 into the effect on people.

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Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy