Author Anthea 20+ EFFECTIVE WEIGHT LOSS METHODS FOR MARRIED WOMEN OVERSIZE AND OBESE TO OPTIMUM HEALTH DECEMBER 29, 2020 By – Anthe Recipes and Weight Loss Tips Author Anthea 20+ EFFECTIVE WEIGHT LOSS METHODS FOR MARRIED WOMEN OVERSIZE AND OBESE TO OPTIMUM HEALTH DECEMBER 29, 2020 By – Anthe Recipes and Weight Loss Tips
Author: Anthea 20+ EFFECTIVE WEIGHT LOSS METHODS FOR MARRIED WOMEN OVERSIZE AND OBESE TO OPTIMUM HEALTH DECEMBER 29, 2020 By – Anthe Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Table of Contents • Introduction………………………………………………………………………… • Chapter I: Why should you lose weight? • Chapter II: 11 Dietary Changes For weight l…………………… • Chapter III: Chocolate granola recipe………………………… 13 • Chapter IV: Banana date ice cream…………………………………… 15 • Chapter V: Physical Activities…………………………………… 16 • Chapter VI: Work outs for when you have no ti…………………… 19 • Chapter VII: Lifestyle Changes for weight loss……………………………… • Wish you the best! 23 • Reference link………………………………………………………………….……18 21 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Introduction First of all, let me thank you for picking up this book and giving it your time I assure you this book has the potential to change your life I’m sure there are a number of questions in your mind about the practicality of this book • Will this book be any different? • Will it really help me lose weight? • Does it contain enough information to successfully help me transition my body? The answer is YES Let me start by telling you, what’s unique about this book 1.Why is this book different? ✓ This book contains practical knowledge and effective methods that will help you gain health and lose weight ✓ You will not only be educated about the miraculous ways to lose weight but also about how to use these methods in your daily life (Especially when you are busy with the household chores or kids.) ✓ No fluff talk is my motive while writing this book, I aim to give you a clear, easily adaptable method to lose weight ✓ These 20+ weight loss secrets are divided into three broad categories according to the ease of use Which will benefit you and not overwhelm you at all? ✓ Not only does this book cover the diet segment but also the physical activities and lifestyle areas of your life (Because weight loss is a holistic approach) ✓ Dietary Substitutions and recipes are included in this book to save your time, and to help you achieve the best results ✓ At the end of this book, you would be given some tips and tricks that will help you get through the tough times 2.Can I lose weight? The answer is YES, YES YOU CAN It doesn’t matter what your weight is or in what situation you are in, you can lose weight for sure This book contains various ways to lose weight that are of different levels and you can adopt methods that resonate with you the most For example, initially, you can stick to easy methods such as detox and very low impact workouts, then gradually when you see results you can move to a medium level method Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 3.How can I lose weight, I have no time to work out? Don’t worry I have got you covered At the end of the physical activities, the chapter is a detailed handcrafted workout plan especially for you It doesn’t need any special equipment or time, you can it while doing your chores I call it the chores workout Do it while you the laundry or even while playing with your kids or while you cook a delicious meal Chapter I: Why should you lose weight? Looking good and fit is just the tip of the iceberg, but getting the optimum health is of the utmost importance If you aren’t aware of the disastrous effects that (being overweight) obesity has on your physical, mental, and social health then keep reading, let me open your eyes wide open The thing that scares me the most is that you don’t have the validity anymore, about spending the quality time with your kids and your life partner You are always too tired of your life You are always battling with sicknesses and ill-health Many diseases have a direct link to obesity, such as arthritis, fibromyalgia, high-blood pressure, cholesterol, heart attacks, diabetes type-2, stress, anxiety, depression, etc The pain of being overweight takes a toll on our lives, you feel like you are imprisoned in this body which is not yours and it is not you You begin to feel ashamed and sorry about your weight Each birthday wish, new year resolution, each dream that you have is about being fit and looking fabulous The self-doubt, inhibitions, low self-esteem, and troubled relationships get the best of you Your life shouldn’t be a battle it is supposed to be enjoyable And it’s my purpose to help you be the best version of yourself through this book Let’s wait no further and get started with the weight loss Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Chapter II: 11 Dietary Changes For weight loss The dietary changes are listed according to the ease of use You can include them in your daily routine effortlessly and it can help you curb your food addiction or junk food addiction I have carefully listed how you can make changes and use them successfully for the weight loss Additional recipes are also provided to you at the end of this chapter Lemon honey tea: Start your day and end it with a warm cup of lemon honey tea It gets rid of the extra fat in your intestines (gut) and boosts your metabolism Since it is warm and sweet it can replace your desire to drink coffee or tea You can also, make this tea in advance, cool it and drink it throughout the day as a detox option Although, I recommend drinking it warm for the best results ❖ How to make it? • boiling cup of water (350ml) • The juice of half a lemon (2 tablespoons) • spoon of honey Give it a good stir and its ready Please try to get organic honey as it doesn’t contain added sugar and preservatives (If your honey contains sugar then it defeats the purpose of drinking this tea.) Coconut oil: Cold pressed Coconut oil contains lauric acid and a combination of fatty acids that help in reducing bad fat from your body Best results are seen in reducing the abdominal fat, which is a problem area for most of the women It also helps in boosting your metabolism and killing various pathogens in the body It is less in calories and has a great taste ❖ How to use it? • You can use it as a cooking oil to stir-fry your vegetables, scallions etc… • It can be used for baking, cakes, cookies, brownies, and granola • Also, you can take one spoon of coconut oil with warm water in the morning 3.Replace the processed salt, sugar and oill: Processed salts contain a high level of sodium which can lead to high blood pressure and heart diseases It also retains water in the body and causes bloating Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Replace with Himalayan rock salt, it is rich in minerals, potassium is low in sodium and has a great taste It also aids in reducing bloating and other side effects caused by high sodium Processed sugar aka the refined sugar is a sweet poison loaded with calories, it leads to weight gain, and diabetes type-2 An average American consumes about 2300 grams of sugar each month, which means 7300 calories per month 1kg/2 pounds contain about 7000 calories So, sugar alone is contributing to pounds per month weight gain Replace it with honey, date sugar, palm sugar, agave, stevia, jaggery, etc They contain less sugar and are provide other minerals to the body (Adopting the sugar-free life can help you lose to pounds a month.) Processed oils are another big contributor to the weight gain, high cholesterol, inflammation, heart disease, and arthritis It is because of their unnatural long chain fatty acids, plus they provide no nutrition to the body Replace them with virgin cold pressed olive oil, coconut oil, sesame seed oil These oils help you get rid of abdominal fat that is lethal for your health 4.Snack healthier: We all know that we get hungry from time to time, especially when we starve ourselves by eating less (thinking it would help us lose weight) And after a few hours when the hunger kicks in we binge on the unhealthiest foods like cookies, sweets, chips etc So, to lose weight, we must replace the unhealthy binging by adopting healthy snack mix ❖ How to snack in a healthy way? • • • You can snack on fruits like grapes, watermelon, oranges, clementines, apples, etc… Trail mixes with nuts, seeds, and berries are tasty and keep you full for longer Other alternatives are banana chips Kale chips, quinoa puffs, sweet pea crisps You can find these readily in the vegan section of any store They are nonG.M.O, trans-fat free and full of nutrition ❖ Snack ideas? • hummus dip with carrot sticks, celery sticks and cucumber sticks, apple and banana slices with peanut butter/almond butter, grilled spicy tofu with lemon and salt Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 5.Switch to calorie dense to nutritionally dense foods A few examples of the calorie dense foods that we eat are donuts, muffins, chips, cookies, tarts, chocolates, hot dogs, burgers, fried chicken, etc These types of foods are not only calorie dense but nutritionally empty, that is why you feel hungry quickly Replace them with nutritionally dense foods like kale, sweet potato, broccoli, all vegetables, salmon, lean meat, egg whites, quinoa, brown rice, brown pasta, whole wheat bread and pasta options If you prepare your meals including the nutritionally dense foods you will be full for longer and notice a drastic change in your health 6.Teas that boost your metabolism: Teas sweetened with natural sweeteners are known to boost your metabolism, consuming them after each meal can help you reduce a lot of weight They help in cleansing the colon ❖ Teas to drink: • Green tea and oolong tea are famous for losing weight the trick is to consume them warm and three times a day Drink more water: I can’t stress it enough; how important it is to drink water in order to lose weight Water helps your body detox and the more water you drink, the less bloated you’ll be Drink around 8-ounce glass water a day and increase it up to 12 gradually You can flavour your water with herbs and fruits to make it taste better ❖ Recipe: • • • • mint leaves slices of cucumber slices of lemon litre of water and let it sit for hours The water will have all the nutrients of the mint, cucumber, and lemon It tastes amazing and you can drink more water this way • Add slices of orange, strawberries, watermelon to litres of water Let it rest for hours and enjoy the fruit infused water You can use the straw method to drink water, we always drink more water through a straw Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Dairy to non-dairy: Dairy milk has a lot of fat and unwanted steroids that are given to the cows to increase the quantity of milk It also contributes a lot to the weight gain, in terms of cheese, butter, and milk ❖ Replace it with plant based milk: • • You can drink almond milk, coconut milk, soy milk, and cashew milk It is having a low calories and fat and it free from any harmful steroids and chemicals You can use tempeh, tofu, vegan cheese and butter options that are readily available in the market 9.Bid farewell to Packaged food and drinks: You must be aware of the empty calories that you add to your body by drinking carbonated drinks, soda, juices that are loaded with sugar Avoiding just these drinks can lead to a rapid weight loss ❖ Replace these drinks with: • ❖ Detox water, fruits and herbs infused water, ice teas, fresh fruit juices, and nondairy smoothies Recipe of a non-dairy smoothie: • To a Nutri-bullet or any blender add a handful of berries, your choice of nondairy milk, pitted dates, mango or banana, ice and blend it well Enjoy your nutritionally dense, low fat, sugar-free smoothie 10.Meal prep in advance: 10 According to many types of research and my experience, we tend to eat more junk food when we don’t have a meal ready It is not possible to take out time to prepare each meal To sort this problem You can meal prep in advance I’m mentioning a few things that you can try It will ensure that you have a nutritionally dense meal ready at all times ❖ What can prepare in advance? • Soups, Quinoa, rice with vegetables, stir-fry, grilled vegetables, lean meats like chicken and turkey, boiled eggs, tortilla with tomato, onion and cilantro Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ You can prepare smoothie bags in advance and store them in your freezer Cut all the fruits that are needed, put them in a Ziploc bag, and store in the freezer Whenever you wish to make the smoothie just add the frozen ingredients and liquid 11.Satisfy the sweet tooth naturally: A lot of times the hardest thing for women that are trying to lose weight is to curb the sweet tooth When you end up eating a cookie, cake slice, chocolate or ice cream you gain all the calories back But the right way is not to starve yourself but replace it with a healthier option that has fewer calories ❖ You can use following things to curb your sweet tooth: ✓ Natural fruit ice creams ✓ Avocado chocolate brownies (made with non- dairy milk and natural sweeteners) ✓ Vegan cakes and muffins ✓ Chocolate granola ✓ Date power balls ✓ Ice lollies made with fresh fruit juice I hope you can inculcate these dietary substitutions in your daily routine and reap amazing benefits 11 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 12 Chapter III: Chocolate granola recipe • • • Cooking time -30 at 170-degree Celsius in the oven Servings - 12 servings Prep time - minutes ➢ Ingredients: Dutch processed cocoa powder – ¼ cup + table sp Walnuts chopped – ½ cup Honey – ½ cup Pumpkin seeds – ½ cup Coconut oil- 40 grams Cashews sliced – ½ cup Chia seeds- table sp Rolled oats – cups Flax seeds- table sp Instant oats – ½ cup (optional) Almonds chopped- ½ cup Peanut butter – table sp ➢ Instructions: Place a pan on low heat and add coconut oil, honey, peanut butter to it Mix well till everything is melted and combined In a large mixing bowl, add chia seeds, oats, almonds, cashews, walnuts, pumpkin seeds, cocoa powder and mix well To the bowl with the dry mixture add the wet mix that we made in the first step Mix well till it there is no dry part left Pour this mixture on to a baking tray lined with parchment paper Spread it evenly and place it in a preheated oven at 180 degrees Celsius for 30 minutes After every 10 minutes, stir the mixture on the baking tray so that each part gets cooked evenly After 30 minutes take the baking tray out to cool, the mixture would have turned light brown Let it cool for about hour, then transfer it to an airtight container You can eat it with yogurt or milk, it tastes chocolaty and sweet It is less in calories and keeps you full Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 13 14 Chapter IV: Banana date ice cream • • Time to make – minutes Serving – ➢ Ingredients: • • • • Pitted dates – to pitted dates Water – to table spoons Frozen ripe banana – frozen bananas (6 to inches sized banana’s you can peel and freeze them in the freezer) Chopped nuts – table spoons ➢ Instructions: Add the pitted (deseeded) dates to the blender with spoons of water and blend till a sauce like consistency is achieved Add frozen ripe bananas to the blender and blend at high speed (Vita mix is the suggested blender) Now pour the blended bananas into a serving bowl add the date syrups as per your liking and top it with chopped nuts 15 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Chapter V: Physical Activities This chapter contains a list of physical activities that you choose according to your comfort You would also be given proper ways in which you can work out and incorporate workouts even if you have no time 1.Intermittent Fasting: Intermittent fasting is a new trend in the weight loss industry that has proven effective for weight loss and treating lifestyle disorders It can also help you in getting rid of food addictions It works on the principles of fasting, which means that during the state of fasting your body burns fat and naturally heals itself Basically, there are two windows in a day eating window and fasting window You can eat in the eating window and you’ve to fast in the fasting window ❖ Methods: There are many ways to practice intermittent fasting but I’ll tell you the easiest and effective ways ➢ 12 hours fasting: In this method you can eat the whole day as you normally would and stop eating at 8pm and in the morning, you can eat after 8am This is the easiest method as you are asleep at night and won’t realize you are fasting ➢ 16:8 hours fasting: In this method, the fasting window is 16 hours and the eating window is hours If you stop eating at pm then the next morning you can eat at 12 pm or at pm This method has been the most effective You can drink detox water, fruit infused water, and herbal teas during the fasting window 2.Light and effective ways: These activities are fun and easy to do, they are more effective when it comes to weight loss The Yoga and Pilates workouts are the best to lose weight and tone your body without breaking a sweat You can them at any time of the day in the comfort of your house and tone your body Yoga has been known to heal the body of many ailments along with the weight loss 16 ❖ Advice: Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ For best results try to yoga and Pilates in a sunroom or in a room with no air conditioning It helps you to sweat better and achieve more flexibility You can also join a yoga or Pilates class or hire a trainer to train you If you are confident enough you can learn it online as well 3.Medium intensity activities: You can this exercise if you want something low impact but yet that can give you significant results You can choose to walk, hike, jog at a slow pace, swim These methods are low impact, you can them regularly to attain maximum benefits ❖ Modifications: You can spot walk by watching YouTube workouts that are available online You can also use a treadmill at low speed if you don’t wish to go out 4.High-intensity activities: These activities guarantee a totally sculpted body in to months and are highintensity You can HIIT workouts, cardio, Zumba dance workout, plyometrics or join a gym There are many kinds of DVD’s that you can buy or watch the free workouts that are available online ❖ Advice: You can try a combination of all cardio, Zumba and HIIT workouts for the best results 17 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 18 Chapter VI: Work outs for when you have no time You can use the following workouts and they are the no excuse workout So, get ready to work it, lady! 1.Laundry workout: Each time you laundry at home, keep your basket of clothes on the floor Reach down as if you are trying to touch your toes and pick up the cloth one by one and put them in the machine So, if you have a laundry of 15 clothing items then you are going to 15 toe touchdowns ❖ Modification: You can be creative and switch it up with 15 jumps, 15 squats or 15 push-ups 2.Hotpot workout: When you are cooking you can this work out, either when your pot is simmering or something is being baked ❖ You have good minutes to the following workouts: ➢ Squats, jumping jacks, lunges, spot jog, high knees, wall push-up, leg raises, toe touchdowns ➢ You can also bicep curls by using water bottles as weights 3.Loo workout: Each time you visit the loo when you get back, one exercise for it If you visit the loo 10 times then at the end of the day you would have done 10 sets You choose from jump rope, jumping, high knees, squats, lunges, and toe touchdowns 4.Dance on: When you have some free time or when you are sitting in front of the tv you can a dance on Simply play your favourite number and dance your heart out You can also YouTube a Zumba dance video of a song that you like and follow through 19 You also a little dance while you brush your teeth or have a face mask on Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ These are a few fun ways for you to sneak in that workout even when you have no time 20 Chapter VII: Lifestyle Changes for weight loss Weight loss is a lifestyle change and for the best results, you must alter your lifestyle accordingly Mentioned below are a few methods that can give you the best results 1.Don’t eat after p.m: Avoid eating anything after p.m by doing this you are inhibiting late night binge and also giving your stomach the needed rest Only by adopting this practice you’ll be experiencing weight loss You’d wake up early and have a lot more energy 2.Eat till you are full and at regular intervals: Never starve yourself when you are trying to lose weight Try to eat nutritionally dense food and eat till you are full so that you don’t binge later on You’ll be better focused and when you eat at regular intervals your body has a better metabolism 3.Log your food, water, and junk food: Always log your food and water intake so that you know if you are drinking enough water By tracking your food, you can estimate your calorie intake and what kind of food you eat Also, log in the junk food that you eat occasionally, you can then see what time of day you have most cravings and what can you to curb them 4.Reduce eating out: We all know, that eating out can be a test of our will power and when you are trying to lose weight you aren’t strong enough I advise you to eat at home so that you don’t give in to that temptation If going out is necessary then I suggest you to either pack your food, or ask the waiter to get you a salad with no dressing or some grilled vegetables 5.Tell your family and friends: 21 When you are married there are a lot of responsibilities on your shoulders It is best to tell your spouse and the people you trust about your weight loss plan By doing so you’d stay accountable and there would be no mishaps Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 6.Use the initial motivation: Many times, we have this urge of working out and staying fit At these times, most of us sit and imagine having a gym membership, Nike runners, great workout clothes or a treadmill And when the motivation is strong we even go and buy these things, but then we lose the motivation and it is all in vain The solution is when you feel that burst of motivation, you start to work out in whatever clothes you have, or start the no time workout that was mentioned in the previous chapter And make a promise to yourself that you are going to buy (whatever you thought you would) that workout shorts, only if I it for 10 days without a fail On the 11th day you can go and buy your desired list and the motivation will last another 10 days Guess what it only takes 21 days for anything to become a habit 22 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ Wish you the best! I wish you the best at your weight loss endeavour and let me tell you to focus on small steps to achieve big results Just strive for perfection at each meal and at each workout, you won’t even realize how soon you’d begin to see changes I’m hopeful that you will use this method to change your life I have this strong belief that you can it and you will I can’t wait to hear about your success stories and impressive results You can it, beautiful, just start and give your best, you don’t have to ace it, you have to just be persistent For more healthy living and weight loss tips, be sure to follow us on Facebook, Pinterest, Instagram and Youtube so that you never miss out on a healthy living tip or tasty weight loss recipe, and more! Subscribe Now: https://www.youtube.com/channel/UCBaJzMur_yoKNScB88CcYA?view_as=subscriber Like me on Facebook: https://www.facebook.com/healthyeatingketo/ Follow me on Instagram: https://www.instagram.com/ketochangedmylifeeasy1/?hl=vi Follow me on Pinterest: https://www.pinterest.com/cng4783 Follow me on Twitter: https://twitter.com/KetoDie99224934 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 23 ... for 10 days without a fail On the 11 th day you can go and buy your desired list and the motivation will last another 10 days Guess what it only takes 21 days for anything to become a habit 22 ... 11 Recipes and Weight Loss Tips: https://simplesecretsweightloss.contactin.bio/ 12 Chapter III: Chocolate granola recipe • • • Cooking time -30 at 17 0-degree Celsius in the oven Servings - 12 . .. you have a laundry of 15 clothing items then you are going to 15 toe touchdowns ❖ Modification: You can be creative and switch it up with 15 jumps, 15 squats or 15 push-ups 2. Hotpot workout: When