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Cutting without Counting: http://www.thinkeatlift.com/cut/
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As we lose weight, our bodies begin to adapt to the shortage of food. The metabolic rate drops a little, hunger increases, energy levels drop a little, and so do testosterone and other hormones. These adaptations are normal and are there to increase our chances of survival because our bodies don’t know we’re intentionally losing weight.
Now, refeeding is a planned increase of calorie and carbohydrate intake during a diet. It's main purpose is to reset some of the negative metabolic adaptations by acutely raising leptin levels.
Leptin is a hormone which regulates hunger, metabolic rate, libido, and a lot of other functions in the body. Here's why leptin is important: Studies have shown that leptin injections speed up the metabolic rate. So the logic behind refeeding is to acutely spike leptin levels by eating more carbs. In theory that will lead to an increase in metabolic rate for a few days and prevent metabolic slowdown.
But there is a problem.
Spiking leptin through injections is not the same as spiking it by eating more food.
Leptin injections raise leptin levels to supraphysiological levels. Also they allow you to reset a lot of the metabolic adaptation without consuming more calories, meaning you stay in a calorie deficit.
But in the case of a reffed day, to spike leptin levels and speed up your metabolic rate you have to overeat - basically eliminating the calorie deficit. The amount of food you have to eat is the main problem.
Studies show that a full on binge increases the metabolic rate by 3-10% for about a day. Burning 50-200 calories more in a day sounds awesome but think of the food you have to eat to achieve that effect. You will no longer be in a calorie deficit.
That makes sense from an evolutionary point of view. Our metabolic rate slows down to prevent starving to death. Would it be a wise decision to reverse all the metabolic adaptation just because you had access to food for one day or a few hours? Our body doesn't think so.
The story is different with longer refeeds lasting 3 days or more. When you eat at maintenance or slightly above for a few days that will most likely reverse some of the fat loss adaptation but again, not to the pre-diet levels. Remember that the amount of calories we need for maintenance is very closely linked to our body weight. A smaller body burns less energy both at rest and during any kind of activity.
So there are two ways to minimize metabolic slowdown using refeeds: have refeeds that last a few days or shorter refeeds more often. There is a price though. If you do that, your weekly caloric deficit will be small and your cut will take a long time - probably 4-5 months to drop 15 pounds.
Or you could go very, very low in calories on the days that you are dieting so you average a better calorie deficit. But I wouldn't recommend that. You'll probably become obsessed with food and your fitness will take over your life completely.
What I recommend is that you accept the fact that your metabolic rate will go down a little while cutting no matter what you do. And you don't need to get stressed about it - studies show that the metabolic rate doesn't slow down more than 15% than what would be predicted even in the case where you lose half of your body weight like in the Minnesota Starvation Experiment.
If you lose only 10-20 lbs of fat your metabolism will slow down but probably only about 100-200 calories a day depending on the person. That's not so bad.
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Have you been taking compounded semaglutide or other GLP-1 weight-loss drugs? The FDA just banned them, forcing companies like Hims & Hers, Eden, and FuturHealth to shut down their offerings—leaving patients scrambling for options.
Why did the FDA allow these drugs, and why are they banning them now? Are they actually dangerous? And what’s next for weight-loss treatments?
Biotech expert Chip Marsland—a leader in GLP-1 therapeutics, protein engineering, and weight management with over 35 years of experience—joins us to break it all down. Don’t miss this deep dive into the biggest shakeup in weight-loss medication!
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Weight Loss After My 2 Nd Dose Of Mounjaro Injection
Did you know that taking a magnesium supplement can enhance your results while using GLP-1 medications like Ozempic or Mounjaro? In this episode, we break down why magnesium is essential for digestion, energy, insulin sensitivity, and overall wellness. Plus, we explore the best types of magnesium for different needs—whether you’re dealing with constipation, muscle cramps, or sleep issues. Tune in to learn how magnesium can support your GLP-1 weight loss journey and keep you feeling your best!
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DIETS DON'T WORK. PLANS DO!
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🔥 Ready for a quick, effective workout? This 16-minute TABATA cardio session combines high-intensity interval training (HIIT) with a focus on fat burn and endurance. Perfect for all fitness levels, it includes:
✔️ A dynamic warm-up to get your heart pumping✔️ Intense TABATA intervals for maximum calorie burn✔️ A soothing cool-down to aid recovery
No equipment needed—just your energy! Whether you're a beginner or an experienced athlete, this workout will help you reach your fitness goals fast. Let’s crush it together! 💪
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
Don’t forget to like, comment, and subscribe for more workouts!
Music by Epidemic Sound
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Disclaimer:
Prioritize your safety. Consult your doctor before starting this workout. Perform exercises at your own risk without supervision. For proper form guidance, seek advice from a fitness professional. Alona Filatova is not liable for any injuries. Your well-being is your responsibility.
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When it comes to natural health remedies, apple cider vinegar is often at the top of the list. Bragg Apple Cider Vinegar, in particular, has gained a reputation for its numerous health benefits and is a popular choice among health-conscious individuals. Available at Dischem, Bragg Apple Cider Vinegar is a versatile product that can be used for a wide range of health and wellness purposes. In this article, we will explore the various ways in which Bragg Apple Cider Vinegar can be used to boost your overall health and well-being.
Supports Digestive Health
One of the key benefits of Bragg Apple Cider Vinegar is its ability to support digestive health. The vinegar contains probiotics that can help maintain a healthy balance of gut bacteria, which is essential for proper digestion. Drinking a daily dose of Bragg Apple Cider Vinegar diluted in water or adding it to your meals can help improve digestion and prevent common digestive issues such as bloating, gas, and indigestion.
Furthermore, Bragg Apple Cider Vinegar is believed to have antibacterial properties that can help kill harmful bacteria in the digestive tract, reducing the risk of infections and promoting overall gut health. Regular consumption of Bragg Apple Cider Vinegar may also help regulate stomach acid levels, which can improve digestion and prevent conditions such as acid reflux and heartburn.
In addition to its digestive benefits, Bragg Apple Cider Vinegar may also help regulate blood sugar levels, making it a valuable supplement for individuals with diabetes or insulin resistance. The vinegar has been shown to improve insulin sensitivity and reduce blood sugar spikes after meals, which can help control diabetes and prevent complications associated with high blood sugar levels.
Boosts Immune System
Another key benefit of Bragg Apple Cider Vinegar is its ability to boost the immune system. The vinegar contains antioxidants and vitamins that can help strengthen the body’s defenses against infection and disease. Drinking Bragg Apple Cider Vinegar on a regular basis can help improve immunity and reduce the risk of common illnesses such as colds, flu, and infections.
Bragg Apple Cider Vinegar is also believed to have anti-inflammatory properties that can help reduce inflammation in the body, which is linked to a wide range of chronic health conditions. By reducing inflammation, Bragg Apple Cider Vinegar may help prevent diseases such as arthritis, heart disease, and cancer, and promote overall health and well-being.
Furthermore, Bragg Apple Cider Vinegar has alkalizing properties that can help balance the body’s pH levels, creating an environment that is less hospitable to harmful pathogens and bacteria. By maintaining a healthy pH balance, Bragg Apple Cider Vinegar can support the immune system and improve overall health.
Promotes Weight Loss
For those looking to shed excess pounds, Bragg Apple Cider Vinegar can be a valuable tool in their weight loss journey. The vinegar has been shown to increase feelings of fullness and reduce appetite, which can help prevent overeating and promote weight loss. By drinking a small amount of Bragg Apple Cider Vinegar before meals, individuals can curb their cravings and consume fewer calories throughout the day.
Additionally, Bragg Apple Cider Vinegar is believed to help boost metabolism, which can increase the body’s ability to burn fat and promote weight loss. The vinegar has been shown to increase the production of enzymes that break down fat, allowing the body to more efficiently convert stored fat into energy. By incorporating Bragg Apple Cider Vinegar into their daily routine, individuals can support their weight loss goals and achieve a healthier, slimmer physique.
Furthermore, Bragg Apple Cider Vinegar may help regulate blood sugar levels, which can prevent spikes in insulin and reduce the risk of storing excess fat in the body. By stabilizing blood sugar levels, Bragg Apple Cider Vinegar can promote weight loss and prevent obesity-related health conditions such as diabetes and heart disease.
Improves Skin and Hair Health
In addition to its internal health benefits, Bragg Apple Cider Vinegar can also be used topically to improve the health of the skin and hair. The vinegar contains acetic acid, which has antibacterial and antifungal properties that can help treat various skin conditions such as acne, eczema, and dandruff. By applying diluted Bragg Apple Cider Vinegar to the skin or scalp, individuals can soothe irritation, reduce inflammation, and promote healing.
Furthermore, Bragg Apple Cider Vinegar can help balance the skin’s pH levels, which can reduce the risk of breakouts and promote a clear, radiant complexion. The vinegar can be used as a toner or facial cleanser to tighten pores, remove impurities, and improve overall skin texture. Additionally, Bragg Apple Cider Vinegar can be used as a hair rinse to remove buildup, improve shine, and promote healthy hair growth.
Overall, Bragg Apple Cider Vinegar is a versatile product that can be used to improve various aspects of health and well-being. Whether consumed internally or applied topically, Bragg Apple Cider Vinegar offers a wide range of benefits that can support overall health, boost immunity, promote weight loss, and improve skin and hair health.
Conclusion
In conclusion, Bragg Apple Cider Vinegar is a natural health booster that can be a valuable addition to your daily routine. Available at Dischem, Bragg Apple Cider Vinegar offers numerous health benefits that can support digestion, boost immunity, promote weight loss, and improve skin and hair health. By incorporating Bragg Apple Cider Vinegar into your diet and beauty regimen, you can enhance your overall health and well-being in a safe and natural way.
Whether you are looking to improve your digestive health, strengthen your immune system, lose weight, or enhance your skin and hair health, Bragg Apple Cider Vinegar has something to offer for everyone. Start experiencing the benefits of Bragg Apple Cider Vinegar today and take a step towards a healthier, happier life.
Intermittent Fasting Diet Plan Winter Edition Free Weight Loss Diet Plan Healthy Diet Plan
Sculpt & Sweat session 🔥 A gentle but effective 30-minute mat Pilates workout to help you burn fat and tone your entire body — all while lying on your mat. Perfect for those days when you want to move with intention, feel stronger, and support your weight loss journey without high-impact or standing exercises.
This session will activate your glutes, core, arms, and back muscles, helping you sculpt lean lines and boost metabolism in a low-impact way.
Let’s flow, stretch, and sweat — you deserve to feel amazing today! ✨
💥 What to expect in this workout?
✅ 30 min full-body mat Pilates
✅ Low-impact & beginner-friendly
✅ Focus on fat burning and muscle toning
✅ Relaxing cooldown at the end
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💌 Stay Connected:
Instagram ⇨ / roksa.sims
Mail ⇨ [email protected]
Website ⇨ https://roksasims.com
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Workout program:
0:00 - 0:49 Arm Circles
0:50 - 1:18 Side Stretch
1:19 - 2:28 Dynamic Low lunge
2:29 - 3:40 Donkey kicks
5:27 - 7:03 Side Kick to Plank Leg Lift
7:04 - 7:57 Kneeling Squats
7:58 - 8:42 Dynamic Cobra Stretch
8:43 - 9:28 Plank knee to elbow
9:29 - 10:06 Mountain climber
10:07 - 10:39 Balasana
10:40 - 11:27 Yoga Push-Ups
11:28 - 12:33 Low lunge - downward dog
12:34 - 13:19 Superman twist
13:20 - 14:07 Superman variation
14:08 - 14:49 Dynamic upward dog
14:50 - 15:46 Basic glute bridge
15:47 - 16:36 Narrow Stance Glute Bridge
16:37 - 18:25 Side-Lying Leg Lifts
18:26 - 20:03 Single-Leg Glute Bridge
20:04 - 20:53 Pilates crunches
20:54 - 21:38 Pulse crunches
21:39 - 22:56 Boat pose variation
22:57 - 23:41 Reverse plank
23:42 - 24:22 Frog crunches
24:23 - 26:51 Knee To Chest Pose & twist
26:52 - 29:31 Side angle pose & Low lunge
29:32 - 30:27 Upward dog
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⚠️ DISCLAIMER:
Your health and safety come first. To avoid any injury or harm, please consult your doctor before starting any exercise program. I am not a medical professional—I'm simply sharing what has worked for me. Perform all exercises slowly and with proper technique. If you experience any discomfort, stop exercising immediately.
🔥 CALORIE CALCULATION:
I estimate calorie burn using a chest strap heart-rate monitor. The calorie data provided is always approximate and may vary based on factors such as age, weight, device type, and individual differences.
⏳ WHEN WILL I SEE RESULTS?
If you train consistently, follow a balanced diet, and perform exercises correctly, your body will transform. But remember, results don’t come overnight—abs and glutes won’t magically appear after just one or two workouts. Real, lasting changes take time. Stay consistent, enjoy the process, and success is inevitable! 💪✨
