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Looking for different recipes each day suitable for a perfect weight loss breakfast? Try these delicious recipes for muesli made with my favorite homemade granola! Start your day right with these healthy options.
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Wenn Sie Gewicht verlieren möchten, ist ein Kaloriendefizit unerlässlich. Es bedeutet, dass Sie weniger Kalorien zu sich nehmen, als Ihr Körper verbrennt. Dieser Artikel wird Ihnen zeigen, wie Sie Ihren Kalorienbedarf richtig berechnen, um ein effektives Kaloriendefizit für das Abnehmen zu erreichen.
Warum ist ein Kaloriendefizit wichtig?
Ein Kaloriendefizit ist wichtig, um Gewicht zu verlieren, da es Ihren Körper zwingt, auf gespeicherte Fettreserven zurückzugreifen, um Energie zu gewinnen. Wenn Sie mehr Kalorien verbrauchen, als Sie konsumieren, werden Sie Gewicht verlieren. Ein Kaloriendefizit ist die Grundlage für jede erfolgreiche Gewichtsabnahme.
Um ein Kaloriendefizit zu erreichen, müssen Sie Ihren täglichen Kalorienbedarf kennen. Dieser hängt von verschiedenen Faktoren wie Ihrem Alter, Geschlecht, Gewicht, Größe und Aktivitätslevel ab. Die genaue Berechnung kann Ihnen helfen, Ihre Ziele schneller zu erreichen und sicherzustellen, dass Sie genügend Energie für Ihre täglichen Aktivitäten haben.
Es ist wichtig, realistische Ziele zu setzen und geduldig zu sein. Ein gesundes Tempo für den Gewichtsverlust beträgt etwa 0,5-1 kg pro Woche. Ein zu aggressives Kaloriendefizit kann zu Muskelabbau, einem langsameren Stoffwechsel und anderen gesundheitlichen Problemen führen.
Wie berechne ich meinen Kalorienbedarf?
Es gibt verschiedene Methoden, um Ihren Kalorienbedarf zu berechnen. Eine häufig verwendete Methode ist die Harris-Benedict-Formel, die Ihren Grundumsatz (die Kalorien, die Ihr Körper im Ruhezustand verbrennt) und Ihren Gesamtumsatz (Grundumsatz plus Aktivitätslevel) berücksichtigt.
Um Ihren Grundumsatz zu berechnen, können Männer die Formel 66,5 + (13,75 x Gewicht in kg) + (5 x Größe in cm) – (6,75 x Alter in Jahren) verwenden. Frauen können die Formel 655 + (9,56 x Gewicht in kg) + (1,85 x Größe in cm) – (4,68 x Alter in Jahren) verwenden.
Um Ihren Gesamtumsatz zu berechnen, multiplizieren Sie Ihren Grundumsatz mit einem Aktivitätsfaktor (z. B. 1,2 für sitzende Tätigkeiten, 1,55 für moderate Aktivität und 1,9 für sehr aktive Personen).
Tipps für ein erfolgreiches Kaloriendefizit
Es ist wichtig, Ihre Kalorienaufnahme zu überwachen und sicherzustellen, dass Sie weniger Kalorien zu sich nehmen, als Ihr Körper verbrennt. Vermeiden Sie stark verarbeitete Lebensmittel, die oft reich an Kalorien, Zucker und Fett sind und wenig Nährstoffe enthalten.
Essen Sie ausgewogen und abwechslungsreich, um sicherzustellen, dass Sie alle wichtigen Nährstoffe erhalten. Achten Sie darauf, genügend Protein zu sich zu nehmen, um Muskelabbau zu verhindern und den Stoffwechsel zu unterstützen. Trinken Sie ausreichend Wasser, um Ihren Stoffwechsel zu unterstützen und Ihren Körper zu entgiften.
Bewegung ist ebenfalls wichtig, um ein Kaloriendefizit zu erreichen. Kombinieren Sie Cardio- und Krafttraining, um Fett zu verbrennen und Muskeln aufzubauen. Seien Sie konsistent und halten Sie sich an Ihr Trainingsprogramm, um beste Ergebnisse zu erzielen.
Eto Diet Day 9 Of 21 Days Ketolchf Diet What I Eat In A Day Keto Weightloss Trending
I decided to go on this journey for myself | I am not a Dr. and therefore I am not offering advice | This is my VLOG to show my own personal uptodate journey using Ozempic.
✿ Please LIKE & SUBSCRIBE & help a fellow lady out :D
✿ Let's chat in the comments!
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PERSONAL INFO :-
Week 0 ✿ 346.2 lbs
Week 1 ✿ 342.6 lbs
Week 2 ✿ 339.6 lbs
Week 3 ✿ 337.8 lbs
Week 4 ✿ 335.8 lbs
Result This week ✿ 2 lbs
Result Overall ✿ 10.4 lbs
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LINKS :-
Week 1 ✿ https://youtu.be/Iwz6Inz9lTs
Week 2 ✿ https://youtu.be/lpkQHlxPfmM
Week 3 ✿ https://youtu.be/Xu3oAs6h2II
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Megan Ramos reveals everything you want to learn about intermittent fasting, how to break a weight loss plateau for good, and much more. ▸ [FREE] 🔥E-BOOK: "The Keto Kickstart Guide: 4 Steps to Burning Fat Instead of Sugar" | http://www.ketokickstartguide.com
👀 WATCH THE FULL INTERVIEW WITH MEGAN RAMOS HERE; https://youtu.be/s2uBWR8NYEE
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🎥Dr Jason Fung - Reversing Diabetes: http://bit.ly/2NJclYo
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Today, I am lucky to have here with me, the CEO and co-founder of the Intensive Dietary Management (IDM) Program, clinical educator, and researcher, Megan Ramos. Megan’s major role in the IDM Program is to facilitate the patient’s education on the IDM dietary principles and counsel them on their fasting regimens.
Megan, along with her colleague Dr. Jason Fung, believe that both what you eat and when you eat matter. The IDM Program utilizes therapeutic fasting and time restricted eating protocols with their patients to help them reverse their type 2 diabetes and achieve sustainable weight-loss. They encourage their patients to eat real foods and adopt a low-carb lifestyle in addition to the fasting.
Megan was diagnosed with non-alcoholic fatty liver disease (NALFD) at age 12, polycystic ovarian syndrome (PCOS) at age 14, and type 2 diabetes (DMII) at age 27. She reversed these metabolic conditions and achieve an 86-pound weight loss by incorporating intermittent fasting with a low carb diet, and is now passionate about helping others do the same.
Megan lives in Toronto, Canada. She is a director of the nonprofit organization Public Health Collaboration Canada (PHC Canada), works on the editorial board of the Journal of Insulin Resistance and Team Diet Doctor.
In this episode, Megan Ramos opens the show explaining her various health problems growing up. She started working with Dr. Jason Fung at the age of fifteen, and together, they realized the importance of fasting. Plus, Megan explains how essential it is to be proactive when it comes to your health. Not many people understand that we need to get to the root cause of a disease rather than treating the symptoms. Stay tuned as Megan gives fasting advice, and she reveals the most surprising benefits the practice can offer.
Advice for Someone Who is Getting Stuck at a Certain Weight
- Make sure there are no problem foods or snacking in the diet. People on keto will eat a lot of nuts and cheese outside of eating windows. What do your eating days look like?
- Add fat and protein to your meals to make them more satiating. That alone can break a person through a plateau.
Megan’s Favorite Benefit of Fasting
- Megan gets an insane amount of energy while fasting. She gets to train doctors and speak at medical conferences. After a trip, Megan does a fat fast. It gives her an energy reboot and mental clarity.
AND MUCH MORE!
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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.
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Strength & Fat Loss Workout – Dumbbell AMRAP Challenge.
This high-intensity strength and fat loss workout is designed to build muscle, improve endurance, and burn fat—all in one session. The challenge? Once you pick up the dumbbells, you don’t put them down until the sequence is complete. This forces you to push through fatigue, develop grip strength, and increase muscular endurance.
🔥 Workout Breakdown – 3 Rounds
5-Minute AMRAP (Complete as many rounds as possible in 5 minutes)
80 Single Unders OR 40 Double Unders
8 Dumbbell Cleans
8 Dumbbell Push Press
8 Dumbbell Front Squats
8 Dumbbell Push-Ups
Rest 1 Minute after each AMRAP
Complete 3 Total Rounds
💪 Why This Workout Works
✔ Combines strength and conditioning for maximum fat burn
✔ Forces muscular endurance—no putting the dumbbells down
✔ Time-efficient & high-intensity—get results in minimal time
✔ Develops full-body strength while improving cardiovascular fitness
🏆 Who Is This Workout For?
✔ Busy professionals & high achievers who want fast, effective workouts
✔ Men looking to build strength & burn fat simultaneously
✔ Athletes and fitness enthusiasts who demand results
✔ Anyone wanting to improve endurance, power, and mental toughness
Try this 5-minute AMRAP strength & fat loss challenge and see how many rounds you can complete! Drop a comment below and let me know your results! Let’s EARN IT.
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