BLAZE

Simply establish good habits and use some fundamental nutritional guidelines along with exercise and consistency, in order to get great results quickly. 

Here’s a simple-to-follow diet & supplement guide for losing weight without gimmicks.

Reduce carbohydrate intake & eliminate sugar

To lose weight quickly, you should eliminate the simple sugars found in many carbohydrate sources. Simple carbohydrate sources and foods with a high glycemic index include bread, pasta, and potatoes. All carbohydrates break down into glucose which provides your body with energy.

When it comes to losing weight, and as proven in studies, people who cut out simple carbohydrates are more likely to lose weight than those using a low-fat diet. One big benefit of cutting out simple carbs is that it can help suppress your appetite and lower your blood sugar levels, adding to the weight-loss benefits.

Complex carbohydrates are healthier and can be found in whole grains, fibrous vegetables, fruits, and beans. These don’t have to be eliminated from your diet but should be eaten in moderation. I recommend having two small servings of roughly 30-50 grams of complex carbs at breakfast and lunch, as well as utilizing carb cycling. That means you eliminating carbs for two days and then introducing them back into your diet on the third day.

Simply cutting all junk food out of your diet doesn’t necessarily mean you’ve cut out all the sugar. Simple sugars can be hidden in foods such as breads, condiments, and sauces, so always check your nutrition label for the sugar content.

Eliminate junk food

Junk food will stop you from losing weight. Eliminate it totally from your diet, and remove it all from your home. Clean out your pantry, fridge, and freezer to eliminate any temptation, and it’s best to avoid eating out at restaurants where these temptations may be present. Some of the junk foods you need to avoid are listed below.

Don’t eat these foods:

• Pizza
• White bread or pasta
• Butter or margarine
• Pastry, cookies, or cakes
• French fries or potato chips
• Ice cream
• Processed meats, cheeses, and other foods
• High-calorie coffee drinks
• Fast food
• Foods high in sugar

Increase protein intake

When your goal is losing weight, increasing your protein intake can play a big role. Higher protein intake can help you lose weight while keeping muscle mass and helping you burn more calories quickly.

Increase water intake

Studies show that drinking 16 ounces of water before a meal can help you lose weight by making you feel fuller. Increased water intake also helps keep you stay hydrated and helps keep your system flushed of toxins.

You should drink around eight 8 glasses of pure water each day to stay hydrated, but you need to drink more if you’re exercising. 

Limit sodium intake

Studies have shown that the reduction of sodium in diets can help with rapid weight loss. Avoid eating salty foods, and eliminate the use of added salt. Further, many pops/sodas have a high sodium content. Always check the nutrient label for sodium content in foods.

One of the many reasons to avoid processed foods is because of the extremely high sodium content. If you’re going to eat a meal you didn’t freshly prepare yourself, always check for nutritional information. There may be more sodium in what you’re eating than you realize.

Limiting salt can also help reduce your blood pressure. Doctors recommend sodium consumption to be around 1,500-2,300 mg per day.

Eat a 500-calorie deficit

To lose weight, you should calculate how many calories you’re burning per day and eat around 300-500 calories fewer than that, but be careful not to restrict yourself too much. You must be careful not to starve yourself, as that will make you sick and leave you feeling miserable. An average woman should eat no fewer than 1500 calories a day, and men should eat no fewer than 1700 calories per day.

To calculate your daily calorie requirements, consider how many calories you burn at rest and how many calories you burn during exercise. There are a number of helpful online guides to help you figure out how many calories each specific exercise burns. The number of calories you’ll need to consume will depend on your age, gender, fitness level, height, and weight-loss goals.

Eat smaller, more frequent meals

Eating smaller, healthier meals more frequently can make you feel better and give you more energy. It will also stop you from feeling hungry which will help eliminate the temptation to eat more.

Pay attention to nutrition labels

Keep a food diary where you track your typical daily intake, including all beverages and snacks. Add up calories and other helpful nutritional information by reading nutrition labels rather than guessing. You can get caloric breakdowns and many other useful facts from reading labels. 

Exercise

Cardiovascular and resistance exercise will help you burn calories and ignite your metabolism for losing weight.  Get at least one hour of daily exercise four to five days a week  to really see results. I’d recommend taking a day off once a week from exercise to preserve energy and reduce the chances of burn out.

Supplements

Dietary supplements are to be used in addition to proper nutrition, and that’s when they can be the fuel to help your body work more efficiently. When trying to lose weight, there are some natural herbs, vitamins, and minerals that help your body boost its natural fat-burning process, like SLIM FIX.

This is a great non-stimulant thermogenic and fat burner used before workouts. Contains all natural ingredients including L-Carnitine, Garcinia Cambogia, Green Tea Extract (EGCG), Raspberry Ketones

CLA: Naturally-sourced Conjugated Linoleic Acid (healthy fatty acids) that help burn fat and promote lean body composition.

L-Carnitine: A proven fat-burning amino acid that helps convert your body’s stored fat into energy. Helps with overall body composition.