How to Consume Less Calories

 

Eat your calories, don’t drink them. It’s that simple. Let’s take a look at why this will work by using oranges and orange juice as an example. A 24oz cup of OJ is about 330 calories now if your drinking this with breakfast most people would probably have 2 glasses of OJ making it 660 calories total. To get the same amount calories by eating oranges you would need to consume about 10 oranges, now for me and probably a lot of other people two oranges would be enough to fill up and you would only consume 140 calories.

Let’s take a look at why eating your calories is better than drinking them. First because it takes longer to eat calories than drink them. Why is this so important is because it takes around 10 minutes from the time you eat to the time your stomach sends a signal to your brain saying you have had enough. The brain can’t react fast enough when you drink something because it’s in you almost immediately and you don’t have to chew liquids.

Another reason why eating your calories is better is because of fiber. Fiber makes you feel more full without loading you with extra calories. Most juices out there offer a fraction of the fiber you would get by eating the fresh fruit, even the juices with “more pulp”. So by making this simple change in your diet you can seriously cut down on the amount of calories you eat and boost your weight loss goals.

See why Hawaii Slim can finally help you achieve your weight loss goals

Fitness Motivation

 

It’s hard for people to stay motivated when they have such unrealistic expectations for themselves. Someone could want to lose 20lbs but want it done as soon as possible. Of course we all want results as soon as possible but some expectations just cannot be met. 20lbs can take a month to get rid of, but some people want results like that in as little as 1-2 weeks.. and when they don’t get those results in that span of time they likely end up quitting. Your drive to keep going shouldn’t be how quick you’re going to get results, but simply just getting the results. It may take longer to achieve what you want, but that’s how it is. It’s not possible to lose a large amount of weight in such a small amount of time. Think of it like this. Even if it takes you a month to get the results you want then in a month you’ll have them if you just keep going. Time will go by faster than you realize and once your goal is achieved I guarantee you’ll wonder why you didn’t start sooner. The fact is your never going to get to your goals if you keep quitting and setting up unrealistic timelines. Don’t worry about how long it’s going to take just think about the end result and you’ll get there sooner than you expected.

See why Hawaii Slim can finally help you achieve your weight loss goals

Healthy Snack Alternatives

Many people when they are in a hurry will grab anything they see as a quick snack, which is usually a candy bar or some other type of junk food. But there are healthy snack alternatives that are just as easy to grab and tastes just as good as their unhealthy counterparts.

Here are some unhealthy snack foods that people eat and a list of healthy food that it can be substituted for:

Instead of candy try:

• Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants.
• Granola Bar. With tasty morsels of fruits inside these treats are salty and sweet in one.
• Strawberries. These small fruits are the perfect alternatives to unhealthy candies.
• Orange Slices. Pick up an orange instead and it’s full of vitamin C
• Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins.

Instead of potato chips try:

• Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
• Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
• Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
• Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
• Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for snacking.
• Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and make your own healthy trail mix.
• Sunflower Seeds. If you want to mindlessly chew on something while your bored these small seeds are a great choice.
• Peanuts. Grab a handful of peanuts to get a quick energy boost from this protein-loaded nut.

Instead of soda try:

• Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that?
• Soy Milk. If you can’t drink milk then soy milk is a great, healthy alternative.
• Tea. Green and black varieties are said to be extremely beneficial to your health.
• Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.

Why Hawaii Slim is right for you

The 3 Body Types: Ectomorph, Mesomorph, and Endomorph

There are three body types ectomorph, mesomorph, and endomorph. Each body type has a set of particular traits and will respond differently to different workout and diet plans. Not every person will fit exactly into one of the categories but will contain features of each, however one is usually predominant over the others.

Ectomorph:

Have a small build with lean muscle, small joints, and often have below average weight for their height. Usually referred to as the skinny person.

Common Characteristics:

• Low Body Fat
• Thin
• Fast Metabolism
• Small Joints
• Flat Chest
• “Hardgainer”
• Thin Legs and Arms
• Narrow Shoulders and Hips

Exercising Tips:

• • Weight train
  • Train with heavier weight in the 5-10 rep range
  • Workouts should be short and intense

Dieting Tips:

• Eat 5-7 small meals a day
• Because ectomorphs have a very fast metabolism they need to eat a lot of calories in order to gain weight

Mesomorph:

The mesomorph is somewhere between the ectomorph and endomorph. They have a large bone structure, large muscles and typically find it east to gain and lose weight. Physically they have the more ‘desirable’ body type.

Common Characteristics:

• Road shoulders and narrow waist (V-tapered)
• Muscular body with strong forearms and thighs
• Low body fat
• Puts muscle on easily
• Burns fat easily
• eats in moderation
• well defined muscles

Exercise Tips:

• Mesomorphs respond best to weight training
• Stay within the 8-12 rep range
• Cardio can be used to help stay lean

Dieting Tips:

• Maintain your protein intake to at least 0.8 gram of protein per pound of body weight
• For energy your carbohydrate intake should be about 40-60% of your diet (Choose healthy foods like brown rice, oatmeal, and whole grain)
• Eat your normal 3 meals a day

Endomorph:

The endomorph  is the exact opposite of the ectomorph. They have more fat build up and find it hard to lose it, despite trying different diets and training programs to lose it. They have little muscle definition and have a larger appearance.

Common Characteristics: 

• Larger frame
• Fat build up
• Difficulty losing weight
• Bigger appetite
• Wide bone structure

Exercise Tips:

• Do more cardio to lean out
• Weight lifting to build muscle
• Compound lifts are great for burning more calories
• Stay in the 10-15 rep range
• Keep workout intensity high

Dieting Tips:

• Count your daily calories
• Portion your meals proportionately
• Eat a lot of vegetables to help keep you full
• Drink lots of water to help keep you full
• Avoid processed food
• Eat slower

Here are some some great foods to help get you started:

Why Hawaii Slim is right for you?

Proteins: Fish (salmon, tuna), Chicken, turkey, beans (lentil, black beans), eggs, nuts, tofu
Carbohydrates: White rice, brown rice, oatmeal, oat bran

5 lbs of Fat vs 5 lb of Muscle

Pound for pound muscle and fat weigh the same, the difference between the two is that muscle is 18% denser than fat. Meaning that five pounds of muscle takes up less space than five pounds of fat. By looking at the picture at the left you can see that the five pounds of muscle is smaller and takes up less room in your body. The fat takes up more room in your body and tends to be bumpy making it more noticeable. Wouldn’t you much rather have five pounds of smooth, lean, dense muscle tissue inside your body than five pounds of fat? There are also many health advantages to increased muscle mass:

• Create a leaner physique
• Increase energy and vitality
• Improve athletic performance
• Increase your metabolic efficiency

Good vs Bad Cholesterol

Cholesterol cannot be dissolved into the blood stream so it has to be carried throughout by lipoproteins. Lipoproteins carry two types of cholesterol to and from cells, those two types are HDL (High Density Lipoproteins), and LDL (Low Density Lipoproteins). LDL is the bad type of cholesterol because it contributes to plaque buildup and makes arteries less flexible, which is a condition known as atherosclerosis. If a clot of plaque forms in the arteries it can result in a heart attack or stroke. HDL, which is the good type of cholesterol because it helps remove LDL from the arteries. HDL acts as a kind of scavenger carrying the LDL cholesterol to your liver to be broken down and disposed of by the body. People who exercise, don’t smoke, and maintain a healthy diet and weight tend to have higher levels of the good cholesterol HDL.

So it is important to get your cholesterol levels checked even if you don’t think you have high cholesterol. But there are some foods to help reduce the risk of high cholesterol:

• Oatmeal
• Beans
• Nuts
• Fruits
• Soy

And here are some foods to avoid or eat less of:

• Red Meats
• Egg yolks
• Milk and other diary products
• Oils
• Trans Fats

Additionally there are some other things you can due to help reduce or prevent high cholesterol, such as:

• Lose weight if you’re overweight
• Quit smoking if you smoke
• Eat a healthier diet
• Exercise regularly

See why Hawaii Slim can finally help you achieve your weight loss goals