Weight Loss Solution Complete Journey

Weight Loss Solution Complete Journey

Weight loss is becoming a serious issue in the coming days but here you don’t need to worry about it.I prepared you a safe weight loss complete solution journey and all possible ways to shape your body weight and keep your body fit so without wasting time let’s start it

What is weight loss? Weight loss Define as shrinking of your overall body weight. You probably know that your body weight consists of the main three things: muscle, fat, and water. That's what your normal scale appears to be. shrinking one of these elements your body Lose weight people use different hacks and find tips to get rid of the weight loss problem

This is challenging and one of the major problem in all over world Mostly in developed countries

World Health Organization Research shows that 

In 2016, more than 1.9 billion grown-ups aged 18 years and older were overweight, Of these more than 650 million grown-ups were large. 

In 2019, an expected 38.2 million youngsters younger than 5 years were overweight or obese

The overall prevalence of youth overweight and obesity expanded from 4.2% (95% CI: 3.2%, 5.2%) in 1990 to 6.7% (95% CI: 5.6%, 7.7%) in 2010. This trend is expected to reach 9.% (95% CI: 7%, 11%), or ’58 million, in 2021

Weight Loss Solution Complete Journey

Which is very harmful cause obesity can further lead you to risk of different diseases like diabetes cancers blood pressure and heart diseases

So here I have got you all possible and natural solution to get rid of obesity 

I have mentioned every single reducing weight hacks and tips in this article you will enjoy and get useful information you ever found on web

So Before you go to read about weight loss complete journey solution

You must get familiar with these terms which are very very important to know about

These terms play a vital role in body fitness and weight loss directly and indirectly and these are interconnected with each other 

you have to understand them properly if you want to lose weight as a safe way

Here these terms fat loss, LBM, BMI, BMR, carbohydrate  metabolism and immune system etc  

I will explain you briefly here and I have separate blogs for them and even much more With All safe possible ways to lose fat complete detailed articles which you can read by following links 

If you Bear with me to read this whole article along with these following terms shortly you will never fall into obesity and unhealthy conditions

And you will see the major difference before and after the weight loss journey follow up if you short of time and want to jump specific topic you can click on links 

My recommendations to go through all article on each topic to know about your body organ and factor which cause you weight loss, weight gain on top, you would be able to know what to lose and what not to

so let’s come to the point when losing weight 

Firstly these two terms you would have always come across weight loss and fat loss Most people even not familiar with these two terms 

They probably work on weight loss they completely not aware of fat loss which is harmful They only reduce the weight of the body Which is wrong totally wrong for your health 

Some people looking for the right info about how to start a weight loss journey complete solution but can’t find the best sources so

As my advice to you must know about these before going for weight loss shaping off your body

This is a guaranteed result oriented fat loss journey blog where you must be able to change yourself natural ways with no side effects

Let’s differentiate the following weight loss and fat loss terms which are very important to know 

Weight loss vs fat loss

Weight loss means reducing your body weight which includes all organs of your body weight consist of 

As I already mentioned above here I will further explain to clarify your confusion about weight loss

Weight loss is commonly accomplished by an extreme decrease in caloric intake which results in the breakdown of muscle tissue, however, bone and combinative tissue can likewise be diminished in size 

Loss of LBM LBM is an Abbreviation of Lean Body Mass here shortly explain to you LEAN BODY MASS is whatever except fat is your LBM like muscles bones blood. I will explain LBM to you in detail later on or you can go following page.

Fat Loss Complete and Safe Journey

Fat loss

Before telling you about fat loss let me clear you shortly what is fat?

Fat is soft connective tissue just under the skin along with all body organs. Fat consists of fat cells called adipocytes Its main role is to stock energy in the form of fat.

Weight Loss before and after

It’s TRUE that fat play a significant role in body but if your fat storage is over then its turn into an unhealthy issue so that’s why this the main element to target for reducing weight  

Fat loss implies losing just your body fat, not your muscle or LBM and this is the safest way to lose weight 

Individuals choosing weight reduction just consideration about the figure on the gauging scale with next to zero worries of losing muscle and your BMR Will drop

Exactly when you lose muscle your BMR (Basal metabolic rate) goes down. which is the most perceptibly terrible thing you will do with your body. 

weight loss vs fat loss both terms might be clear now

At least you may know what is good and bad for losing weight 

The best tip and hack for losing weight is that You should always think about reducing fat not the overall weight of the body causes its consists of organs that indicate the hazard to lose. Fat losing you can read the full article all about fat loss hack tips type what to eat what to burn everything I fully mentioned in a separate article because here it wasn’t possible to explain that’s why I made it separately you can have a look for more info type of fat good and bad fat etc

How to start the Weight loss journey complete solution

Whats is LBM role in weight loss

How do I calculate LBM

What are lean body mass functions and roles in weight loss here I would briefly describe everything besides your fat is LBM it is calculated by fat subtracting from total body weight,

as you might know that the total body fat is lean plus fat When LBM discuss its mean we talk regarding your blood, your bones, your organs, your muscle, your skin yes this what LBM is we will mostly focus on muscles which have great interconnection with weight loss

Well, essentially, the way to get lean,is losing fat while not losing muscle.

Best tips of LBM Healthy Range for weight loss journey complete problem solution

The range of lean body mass considered to be healthy is around seventy percent to ninety per cent with women being towards the lower end of the range and men higher.

Now how you will know that you lost fat not lean to know about this you need to get familiar with LMB Calculation 

Here is the formula to know exactly what happens to your weight 

Suppose just simply we guess you’re about 200 pounds. You got, 40 pounds of body fat, If you lose, let’s just say,60% pounds of fat, without losing your LBM, then, your body fat percentage will obviously decrease, however, if you’re losing half LBM, and half fat, your body fat percentage is not gonna change to such an extent

You find out what you lost by using BMI (Body Mass Index) formula which gives the exact figure the weight you lose was that safe and healthy or not This is what you really have to look at while transforming bodyweight management.

So that’s why I mostly highlight this part of weight loss in the article to keep muscles stable or increase it and lose only fat this is reasonably healthy.

Best hack To Keep Muscle Strong–How to defend muscle?

The most ideal approach to defend your muscle is to have enough protein in your eating plan and routine strength exercises. However, a couple of individuals definitely do the converse i.e they don’t take enough protein and do just oxygen burning-through(aerobic) exercises like running, cycling.

Metabolism and Fat Loss–Metabolism Weight Loss

What is metabolism the simple answer is metabolism turn foods into energy

Metabolism is the cycle by which your body changes over whatever you have eaten and drunk into energy

During this complicated cycle, the calories in food and drinks which transform by the metabolic system of the body are joined with oxygen to deliver the energy your body needs to work

You might not be aware that your body needs energy for all its “hidden” functions as well when you are at rest. such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The quantity of calories your body uses to do these essential functions is known as your basal metabolic rate(BMR).

BMR works with calories and it measures body energy into units.

why you need to know about BMR because it may be used to determine your weight status whether you are gaining, losing, or maintaining weight. By knowing calories you can find out how much you lose or gain weight.

So if your BMR is high you can reduce fat and develop muscles depend on age, sex, weight history and your body size factors

 How to calculate Calories-Best way to calculate BMR

BMI BMR FAT Calculator

You can calculate BMR by following Harris-Benedict formula 

Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

So now lets come to the weight loss and metabolism 

When your metabolism slows you will start getting weight in another way round ultimately if it is high you will lose weight and benefit of the proper way to speed up metabolism is that you can only lose bad fat which harms your body in the long term its exist If you want complete knowledge about metabolism how to speed up with proper safe ways(include foods smoothies exercises etc) follow us on Metabolism blog BMI BMR

Immune system and metabolism with weight loss interconnection

The way wherein our bodies control and oversee energy, our absorption, and our body’s ability to protect itself against microorganisms__the protected response are immovably associated considering the way that a strong safe response relies upon energy, forms Hotamisligil. However, a lopsidedness in this relationship can place us in peril for ruthless(relentless) metabolic illnesses.

Weight loss and immune system

An individual checks himself. Plenitude fat around the abs can turn the body’s watchman system against you, inciting the heart and various afflictions. Australian researchers found that for enormous individuals, shedding just 10 pounds could fix a reeling safe system.

What is fat in the human body and its functions?

The body utilizes fat as a fuel source, and fat is the basic storing sort of energy in the body. Fat moreover has various other critical limits in the body, and a moderate entirety is needed in the eating routine for good prosperity. Fats in food arrive in a couple of structures, including saturated, unsaturated fat which includes monounsaturated, and polyunsaturated.

Fat furthermore 

A modest amount of fat is a key bit of a strong, adjusted eating schedule. Fat is a source of major unsaturated fatty acid, which the body can’t make itself. 

Fat empowers the body to absorb nutrient A, nutrient D and nutrient E. These supplements are fat-dissolvable, which suggests they should be found with the help of fats.

Any fat that is not utilized by your body’s cells or transformed into energy is changed over into muscle to fat ratio. Moreover, unused starches and proteins are additionally changed over into body fat. 

A wide range of fat is high in energy. A gram of fat, regardless of whether it’s saturated or unsaturated, gives 9kcal (37kJ) of energy contrasted and 4kcal (17kJ) for carbohydrates and protein. 

Fibre and weight loss

Fibre manages the body’s utilization of sugars, assisting with holding hunger and glucose under tight restraints.

This help a lot to keep body fit and energetic fibre has significant role in weight loss overall journey

As I said these all terms specific to bodyweight loss somehow.These interlink with each other for bodyweight management journeys

Youngsters and adults need at any rate 20 to 30 grams of fiber for each day for good wellbeing, however, most Americans get just around 15 grams every day. Extraordinary sources are entire products of the soil, entire grains, and beans.

An investigation distributed in the present Annals of Internal Medicine proposes that something as basic as meaning to eat 30 grams of fiber every day can assist you with shedding pounds, bring down your pulse, and improve your body’s reaction to insulin similarly as adequately as a more convoluted bite the diet.

Foods in rich in fiber

• Sweet potatoes

• Whole wheat pasta

• Dried fruits

• Broccoli 

• Collard greens

• Green peas

• Chia seeds

• Avocados

Muscles and Weight Loss

Muscles are the backbone of all bodybuilding,health,fitness,weight loss,fat loss related issues.

Muscles play the main role in the body while you transforming your body shaping your figure muscles are involved in the all-body movement process directly and indirectly.

There are different type of muscles and its function which will need to be discussed here briefly. 

More than 600 muscles are there in the body working together to allow the human body to function.

Muscles are only tissue to provide the tug on the bones needed to bend, straighten, and support joints all body movement and help the body to move individual parts etc.

Muscles play a main role in the function of the body as  I mentioned before.

Muscles enable a person to move, speak, and chew. Functioning heartbeat, breathing, and digestion system. Even the temperature system of the body relies on the muscular system as well.

Muscles types

• Skeletal muscle.

• Smooth muscles.

• Cardiac muscle.

Skeletal muscle

Skeletal muscle attached to bones, and contracting the muscles causes movement of those bones. Running, chewing, and writing these conscious actions performed by skeletal muscle.

Smooth Muscles

Smooth muscle are called visceral muscle located inner side of blood vessel & organ example stomach 

Smooth muscle in the arteries and veins assumes a further part in the flow of blood around the body

Cardiac muscle

Cardiac muscle inspires its own contractions which form our heartbeat. Signals from the nervous system control the rate of contraction.

This type of muscle is strong and acts involuntarily.

Main function is to pump blood around the body based just on the heart.

6 best muscular system function which are very important to know for healthy life weight loss and body muscles building

1. Mobility

These muscles contract and contribute gross and fine movement.

Gross movement 

Example Running Swimming Walking These involved in large movement

Fine movement 

Low activity or smaller movement Like writing speaking and facial expression  

2.Stability

Stability functions work with tendon muscles stretched over joints and contribute to joint stability. which aim to maintain control of joint movement by coordinating actions of surrounding tissues and the neuromuscular system

During gym workout you probably need to think about it. 

These functions are very helpful and need to improve especially for weight lifting.

Tendon is a tissue which connect muscles with other part of body

These muscles fall in skeletal muscles categories

3. Posture

what muscles do squats work?

This function of muscle is also skeletal and keeps the body in the correct position when someone is sitting or standing, lying down etc.

Pretty Well posture depends on strength and  flexibility of muscles. 

Stiff neck muscles, weak back muscles, or tight hip muscles can throw off your alignment and can lead you to joint and muscle pain in the shoulders, back, neck and so on.

Posture function is very helpful especially for women who are looking to make their body attractive and well shaped. They must look and deeply learn about posture function to workout in a safe and positive way.

4. Circulation

These cardiac and smooth muscles function your heart beat and blood flow by producing electrical impulse

These are located in walls of heart 

As you know exercises are really helpful in all different disease and the heart problem is one of the top out of it 

Do work on smooth and cardiac muscle type as well these are very important for you health

Muscles Groups

5. Respiration

Respiratory Main function is to contribute inhalation and exhalation

by aiding in the expansion and contraction of the thoracic cavity.

Inside your chest cavity diaphragm muscles help you breathing what it contract air fill and air lungs

When the diaphragm relaxes its expansion and forces the air out this is how we breathe.

If this valuable muscle become weak or even paralized

cause you difficulty in breathing, sleeping, and fatigue, etc due to lack of function Ultimately would have the same issue with adequate gas exchange since they are inhaling and exhaling inefficiently.

There are many physical exercises workout for improving respiratory and keep it stable 

Some of best exercises like aerobic example walking swimming jumping etc strengthen your heart and lungs related problems also muscle strengthen activity like weight lifting and pilate exercises very helpful in respiratory system to improve

Muscle Contraction

6. Digestion

Digestion is controlled by smooth muscles found in your gastrointestinal tract. 

The digestive system function is to churn down the foods you eat, release their nutrients, and absorb those nutrients into the body organs of the digestion system Mouth esophagus stomach small and large intestines rectum anus

Food moves through the digestive system with a wave-like motion called peristalsis. 

Muscles in the walls of the hollow organs contract and relax to cause this movement, which pushes food through the esophagus into the stomach.

The upper muscle in the stomach relaxes to allow food to enter, while the lower muscles mix food particles with stomach acid and enzymes.

Type of tissue in digestive system

Muscular Tissue – expands and contracts to push food

Epithelial Tissue – Secretes mucus along the digestive tract

Nervous Tissue – receives and sends electrical stimuli to the brain

Connective Tissue – binds muscle together in the digestive system

Core Muscles how they work?

 What is carb role in weight loss to reduce weight?

Physical exercises for weight loss safe and perfect natural ways

Human body depend on as you might be familiar of with energy intake and energy consumption 

Energy intake in the form of food, drink, etc. Where consumption or expenditure of energy is what your bmr and physical activity level are these consume your energy or burn calories

The difference between foods intake and expenditure is called net energy balance 

So if your body energy intake is exceed than consume 

it’s called positive net energy balance if other way round then its negative energy balance.

Muscles Worked in deadlift

When you losing weight you must be in a negative energy balance situation, to shrink your body shape in this situation you have to work out and manage your physical activity

Physical activity or exercise further involve in variables like intensity,frequency,duration etc 

You can sort these by depending on your obesity condition

Bellow I will be highlighting some of best physical exercises with short benefit and

If you want complete exercise fitness knowledge follow

Aerobics Exercises

How to increase Muscle–How to lose Fat by exercise?

Best and safe way to lose fat

Circuit training

Circuit training is an excellent option to help you lose weight along with a healthy diet. So if you need to lose weight because you have a condition like diabetes,increased in blood pressure, or high cholesterol, this may be a good option for you

Cycling

One of the best exercise to help reduce body fat and also keep you fit at all with increasing muscles

Here are some benefit for cycling decreased body fat levels. Prevention or the executives of illness.

Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding.

Hiking

The best way to burn fat is it a natural way just follow up hiking exercise to reduce extra fat it can give you some extra benefits as well also greatly beneficial exercise for hips and lower legs.

Swimming

Amazing exercise to keep you fit healthy and shrink your body very natural way 

Some short benefit

Walking

Physically exercises like walking and above all that have very important role in weight control cause its help you reduce fat 

If you add 30 to 40 minute walk in your daily routine you can burn almost 120-140 calories daily

what Muscles do push ups work-what Muscles do pull ups work?

Anaerobic exercise

Anaerobic are different by aerobic exercise 

Aerobic exercise need sufficient oxygen to intake to sustain current level of activity While anaerobic you don’t have to its opposite action

you are required enough oxygen to supply energy demanded by your muscles These activities are burst activities for shot time of period as an example 

• Bodybuilding

• Eccentric training

• Functional training

• Sprinting

• Weight training

 Strength Training

Strength training are very well know exercise categories which help you reduce excessive fat and make you muscle better 

Important to remember  Exercise is only part of the equation. You have to create a calorie shortfall in order to lose weight as well,otherwise, you will not be achieving the same result that you are looking for and even I would like to add some more factors here in eating mean what you’re eating, eat standard calories, have a proper 8 hours of sleep a day regularly.

 it’s no wonder weight loss is a very unique experience for every person but must comply these all factors to manage weight 

Here are some

Strength Training Workout for Fat Loss

• Hamstrings (back of thighs)

• Deadlift

• Leg curl

• Squat

• Deltoids (shoulder)

•  Military press

• Rear delt raise 

• Shoulder press

• Upright row

• Triceps (back of arms)

• Close-grip bench press

• Dip

• Pushdown

• Abdomen and obliques (belly)

• Crunch

• Leg raise 

• Russian twist 

• Sit-up

• Lower back

• Deadlift

• Hyperextension

Best & complete weight loss solution journey

Foods for Burning Fat or Weight Loss Foods

There are no magic foods that can advance or boost weight loss so quickly this depends on selections of foods, 

The amount we eat, levels of activity so on all work in conjunction to create a climate suitable for weight loss 

although foods  have a major role in reducing weight and It’s true that there are  million foods fruits vegetable and herbs to help in weight loss and energy but here I would only shortly brief up about foods that guarantee you fat loss and developed muscle  

Here is the list of Foods to Burn Fat

Nutrient-dense foods for Fat Loss

• 1. Arugula has only 20 calories for every 2 cups (85g).

• 2. Asparagus Four spears of asparagus contain only 17 calories. 

• 3. Bell Peppers One-half cup of bell pepper is 26 calories

• 4. Bok Choy one cup of bok choy is just 10 calories

• 5. Broccoli 30 calories per cup

• 6. Carrots 45 calories/cup

• 7 Brussels Sprouts 40 calories/cup

• 8 Edamame 110 calories/cup

• 9 Pumpkin ½ cup 50 calories

• 10 Salmon 3 ounce of serving salmon get you 150 calories

Find out more complete Best Foods for Burning Fat

Lean protein foods

1 White Fish Whitefish pure with protein and low fat with no carbs

2 Lean Beef Gives all advantage of red meat like vitamin b iron & zinc with low fat and calories 

3 Cottage Cheese Curds (cottage cheese) contain a huge load of protein and basic nutrients to help your goals.

4 Turkey Turkey is a genuinely lean alternative that can be utilized in pretty much any dish and gives high measures of value protein

Low Calories Foods

• Melon

• Oat

• Fish

• Berries 

• Soups

• Celery

• Lettuce

• Salsa

• Pickles

• Radishes

Smoothies and fat loss complete solution for shaping body journey

Smoothies can totally be a piece of your technique for healthy, enduring weight reduction 

Nutritionists concur that joining a nutrient-dense smoothie into your daily diet can help evade pound creepage by holding hunger levels under tight restraints and even advance weight reduction.

A good smoothie will keep you always hydrated which is one of the best benefit of smoothies.

Here i list down all best fruits and vegetables for  weight loss which can be mix with different varieties for getting fat loss.

• Green Tea Powder

• Blueberries And Strawberries

• Green powder

• Cinnamon

• Oat powder

• Ginger powder

• flax seeds

• Strawberries and blueberries 

• Pumpkin smoothie

• Chia seeds

• Peach smoothie

• Pineapple smoothie

• Apple smoothie

• Orange and lemon

• Honey smoothie

Keto Diet Weight Loss Solution Journey

The ketogenic diet or keto is a lower carb, high-fat diet that offers plenty of health benefits.

Ketogenic diets conditions the body to extract energy primarily from fat stores rather than glycogens And assist fat loss In fact, several studies show that this sort of diet will assist you to reduce weight and improve your health and fitness

Ketogenic diets could even have advantages against polygenic disease, cancer, epilepsy, etc

Types of keto diets

(SKD)standard ketogenic diet

This is basic and a best type for weight loser 

if you just started and having sedentary lifestyle this is perfect for you to get on in this diet you will only be ating 30 gm/day or less in diets

SKD is low carb high fat with moderate protein diets contain seventy percent fat twenty percent  protein and almost ten percent of carbs

When you stick to a Standard Keto Diet, your carb-intake should be less all the time,mean daily about 20-30 grams of carbs.

This is mostly the maximum amount that you can eat to stay in ketosis

Benefit of standard keto Diets

1. Help you losing weight

2. Maintain brain health

3. Modulating inflammation 

4. Glucose level

Skd best foods to lose weight and make muscles

• Broccoli

• Cauliflower

• Beef 

• fish 

• soybeans

• Cabbage

• Eggs 

• cheese

• Mushrooms

• Onions

• Pepper

(TKD)targeted ketogenic diets

This diets is similar to standard keto diets but higher in protein than standard keto if you compare to skd

The ratio is often 60% fat, 35% protein, and 5% carbs.

This diets help you to add carbs around your workouts

TKD friendly foods

• Vegetables

• Dairy

• Beverages

• Protein

• Sweeteners 

• Spices

• Fruits

• Fats & Oils

(CKD)Cyclical keto diet

The cyclical ketogenic diet commits 1-2 FULL days of high carbohydrate utilizations in order to fully reload muscle and liver glycogen stores. This means that CKD is not recommended for those who are unable to perform the required amount or intensity of training.

The main role of the cyclical ketogenic diet is to utilize carbs as a tool to expand muscle development and exercise execution, while you additionally get the advantages of the standard ketogenic diet.

Foods to eat while on cyclical keto diets

• Sweet potatoes.

• White or brown rice.

• Quinoa.

• Oatmeal.

• Whole wheat bread.

• Whole wheat pasta.

• Butternut squash.

• Beets.

Some benefit of using Keto Diets

1. Fat loss 

2. Brain stability 

3. Migraine 

4. Blood pressure 

5. Diabetes type 2

6. Epilepsy 

7. Inflammation 

8. Fatty liver disease 

9. Cancer 

10. Obesity 

Veganism Foods or Diets for Fat Loss

What is Vegan and how it can Help in Reducing Weight?

If you’re trying to shed some pounds, you’ll have thought of making an attempt at a vegetarian diet. 

Vegetarian don’t have meat fish and eggs or dairy products in their meals rather they prefer to eat thighs like fresh fruits and vegetables beans and legumes as well as plant-based milk other non-dairy products and meats alternative 

Although some individuals select the vegetarian manner out of moral issues for animals, the diet itself will have some health advantages. According to recent studies, being vegetarian could even assist you to lose a big quantity of weight.

Vegans Benefit

1.  Reduce Pain from Arthritis

2.  Lower Risk of Heart Disease

3.  A Vegan Diet help you to Protect Against Certain Cancers

4.  Really helpful in  Losing Excess Weight

5.  Lower Blood Sugar Levels and Improve Kidney Function

6.  A Vegan Diet Is Richer in Certain Nutrients

7. Vegan sources of omega-3 fatty acids

8. Vegan sources of iron

Foods to Eat while on Vegans

• Fruits and Vegetables

• Choline-Rich Foods

• Whole Grains, Cereals, and Pseudocereals

• Seaweed

• Nutritional Yeast

• Sprouted and Fermented Plant Foods

• Calcium-Fortified Plant Milk and Yogurts

• Tofu and Other Minimally Processed Meat Substitutes

• Hemp, Flax, and Chia Seeds

• Legumes such as peas, beans, and lentils.

• Soy products

• Nuts and seeds

Here we are completing our fat loss solution journey with all possible and safe ways to follow for body fitness and living healthy life 

I am finishing this Articles with last advice when you achieve something in life whatever you are achieving you must stick to it never give up

For following period of time you will definitely success

Don’t show laziness during achieving goals otherwise, you won’t get a result so my advice same here for the weight loss journey following the above solution whichever applies to you you must get a result.

This is a guaranteed and researched method for weight loss or fat loss complete solution You will see quite difference in your body before and after body fat.