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Here’s a simple, step-by-step plan to get you started on your fat loss journey:
1️⃣ Write down all the foods you like – we’re not cutting everything you love, just planning around it.
2️⃣ Find your daily calorie needs (Total Daily Energy Expenditure). Head to TDEEcalculator.net to find out roughly how many calories you burn each day.
3️⃣ Track your calories with any app (I recommend MyFitnessPal) and eat about 300-500 kcal less than your TDEE.
4️⃣ Plan your workout days – even 30-45 min sessions are great. Write down how many times you can fit strength training in per week.
5️⃣ Start with Full-Body Workouts – stick to your plan for a few weeks and track your progress.
6️⃣ Track your steps daily. Activity matters, and as they say, „what gets measured gets improved.“
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আপনি কি আপনার ওজন নিয়ন্ত্রণে আনতে চান? তাহলে, বিস্তারিত জেনে নিন যেভাবে খেলে কমবে ওজন, বাড়বে সুস্থতা- এই ভিডিওটি।
সকালে এক গ্লাস কুসুম গরম পানিতে লেবুর রস মিশিয়ে দিন শুরু করতে পারেন। দিনে খান দুই-তিন রকম ফল। বিভিন্ন রকম বাদাম, বীজ, ছোলা, মটরশুঁটি ইত্যাদি একদিন ভিজিয়ে রেখে অঙ্কুরিত হলে খেতে পারেন। দুপুরে মূল খাবারের আধাঘণ্টা আগে খেতে পারেন একপ্লেট সালাদ। আর দিনের যে-কোনো সময় পান করুন এক গ্লাস গ্রিন জুস অথবা বিটের জুস।
শাকসবজি অর্ধসেদ্ধ ও অল্প তাপে রান্না করে খাওয়ার অভ্যাস করুন। খাদ্য তালিকায় মৃত খাবারের পরিমাণ সীমিত রাখুন।প্যাকেটজাত ও প্রক্রিয়াজাত খাবার যথাসম্ভব বর্জন করুন।
এভাবে ছয়মাস খেয়েই দেখুন না! দেখবেন আপনি অনেকটাই বদলে গেছেন। ওজন নিয়ন্ত্রণে চলে আসবে। বাড়বে রোগ প্রতিরোধ ক্ষমতা। কর্মক্ষমতা ও প্রাণবন্ততা বেড়ে যাবে বহুগুণ। প্রতিদিন ৭০% জীবন্ত খাবার খেলে আপনি হবেন সুস্বাস্থ্যপূর্ণ দীর্ঘজীবনের অধিকারী।
00:00 খাবার আল্লাহ্র দেয়া একটি গুরুত্বপূর্ণ নেয়ামত
01:27 ২০০ কোটি মানুষ ভুল খাবার অতিরিক্ত খাচ্ছে
03:10 ডায়াবেটিক ও উচ্চ রক্তচাপের ঝুঁকিতে বস্তিবাসী
04:08 যেভাবে খেলে আপনি সুস্থ থাকবেন
04:19 আসুন শুরু করি -পর্ব ১, ভোর ৬ টা
05:10 আসুন শুরু করি -পর্ব ২, ভোর ৬ঃ১৫ মি
06:10 আসুন শুরু করি -পর্ব ৩, ভোর ৬ঃ৩০ মি
06:24 আসুন শুরু করি -পর্ব ৪, সকাল ৭ টা
07:10 সকাল ১১টায় খান গ্রিন জুস
08:12 দুপরের খাবার পর্ব ১ – খান রেইনবো সালাদ
09:37 দুপরের খাবার পর্ব ২ – খান লালা চালের ভাত, সবজি, ডাল
11:41 বিকেলে খান হেলদি খাবার
12:11 প্রবায়টিক ফুড – টক দই এর উপকারিতা
12:30 রাতের খাবার খান সন্ধ্যা ৭টায়
13:16 ওজন কমাতে ভাত খাওয়া আপাত বন্ধ রাখুন
14:50 রাত ৯টয় খান চিয়া সিড
15:10 যে খাবারগুলো বর্জন করবেন
17:15 তেল কে ‘না’ বলুন
17:38 ধূমপান বর্জন করুন ও পর্যাপ্ত ঘুমান
18:20 প্রতিদিন ১ ঘণ্টা শারীরিক পরিশ্রম করুন
মেডিটেশন বিষয়ক বিশ্বের সমৃদ্ধতম ওয়েবসাইট- কোয়ান্টাম মেথড : https://quantummethod.org.bd/
আমাদের সকল কার্যালয়ের ঠিকানা :https://qm.org.bd/findus
মোবাইল নম্বর: +88 01714 974333
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আমাদের সকল কার্যালয়ের ঠিকানা : https://qm.org.bd/findus
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*এই ভিডিওতে প্রদর্শিত বিজ্ঞাপন ব্যবহারকারীর সার্চ প্রোফাইল, বয়স, লিঙ্গ, অবস্থান ইত্যাদির ভিত্তিতে ইউটিউব কর্তৃপক্ষ দ্বারা নির্ধারিত। বিজ্ঞাপনে প্রদর্শিত কোনো তথ্যের জন্যে Quantum Method [Official] দায়বদ্ধ নয়।
*This is the Official YouTube channel managed by Quantum Foundation, Dhaka, Bangladesh.*
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Word of mouth also played a significant role in driving sales for Amazon Keto BHB. As more people tried the product and experienced positive results, they shared their experiences with friends and family, further spreading awareness of the brand. This organic growth in customer referrals helped to sustain the upward trajectory of Amazon Keto BHB’s sales following its appearance on Shark Tank.
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Conclusion
In conclusion, the appearance of Amazon Keto BHB on Shark Tank was a game-changer for the brand, leading to a significant increase in sales and brand recognition. The exposure from the show helped to validate the effectiveness of Amazon Keto BHB in the eyes of consumers and establish the brand as a trusted name in the weight loss industry. The innovative formula, positive customer reviews, and endorsements from influencers all contributed to the success of Amazon Keto BHB following its appearance on Shark Tank.
Overall, the surge in sales for Amazon Keto BHB serves as a testament to the power of television marketing and the influence of popular shows like Shark Tank in shaping consumer behavior. As the brand continues to grow and expand its reach, it is poised to make a lasting impact on the health and wellness market, helping more individuals achieve their weight loss goals and improve their overall well-being.
FAQ: Will Amazon Keto BHB work for everyone? While Amazon BHB has been effective for many people, individual results may vary. It’s essential to consult with a healthcare professional before starting any new supplement regimen to ensure it’s safe and appropriate for your unique needs. Additionally, combining Amazon Keto BHB with a healthy diet and regular exercise can help maximize its benefits and support long-term weight loss success. As with any weight loss product, consistency and commitment to a healthy lifestyle are key to achieving sustainable results with Amazon Keto BHB.
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NOTES:
A 2000 study in the New England Journal of Medicine found that people gain an average of 1-2 pounds of fat during the holidays each year.
A 2023 study in JAMA found similar results: weight gain increased sharply during the holidays.
Weight gain was unevenly distributed across the population.
Some people didn’t gain weight at all, while others gained up to 4% of their body weight (2-5 pounds for most people).
Alternate Day Fasting (ADF)
A 2023 review in Obesity compared weight loss in people doing regular dieting, ADF, 5:2 fasting, and daily intermittent fasting.
All types of fasting worked better than regular dieting.
ADF was the best type of fasting for weight loss—better than 5:2 and daily IF, though those both worked well too.
A 2017 study in JAMA had participants do either ADF or regular low-calorie dieting for 12 months.
The ADF group lost about 20% more weight than the normal dieting group.
However, the ADF group also had a 9% higher dropout rate—suggesting that ADF may be difficult to stick to long-term for some people.
That’s why it’s important to train your body with shorter fasts and get used to ADF. It’s a more advanced form of fasting.
36-Hour Fasting
A 2023 study in Frontiers in Cardiovascular Medicine found that a single 36-hour fast dramatically improved blood lipids, a marker of heart health and longevity.
A 2022 review in Disease Markers notes that 36-hour fasting is better than shorter fasts at stabilizing blood sugar and shifting the body into deep ketosis.
REFERENCES:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4336296
https://pmc.ncbi.nlm.nih.gov/articles/PMC10375309
https://pubmed.ncbi.nlm.nih.gov/36349432
https://pmc.ncbi.nlm.nih.gov/articles/PMC11085973
https://pmc.ncbi.nlm.nih.gov/articles/PMC10513913
https://pmc.ncbi.nlm.nih.gov/articles/PMC8754590
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This easy, delicious, and healthy recipe is a great option for your lunch or dinner. It's simple to make, affordable, nutritious, low in calories, and low in carbs. It's made without wheat flour (gluten-free) or milk (lactose-free) and uses just a few ingredients. It can help you lose weight and achieve healthy weight loss. This recipe helps curb hunger because it's very rich in fiber, allowing you to eat a satisfying portion (since it's so low in calories). It can be a perfect fit for your low-carb diet and for your food reeducation journey. Let me know in the comments if you'll make it exactly as is or if you'll adapt any ingredients. And check out the related videos I've shared below to help you out.
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https://www.youtube.com/@PatriciaHealthandNutrition
📋 INGREDIENTS:
- 2 zucchini
- 2 eggs (https://youtu.be/DHO0BbVQbrc)
- Salt, black pepper, garlic powder, and paprika to taste (optional, use your favorite seasonings)
- 3 tablespoons oat bran
- 3 tablespoons coconut flour
- 5 oz./150g tuna in salted water (https://youtu.be/1pQZeL0UiQ8)
- 10 olives
- 1 tomato
Makes 4 servings, each with approximately 167 calories, 8g carbohydrates (4g fiber), 16g protein, and 8g fat.
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⚠️ The information provided on this channel is for informational purposes only. It should not be used as a basis for self-diagnosis, self-prescription or self-treatment. Always consult your doctor and/or nutritionist.
