Braydyn Fitness

18/12/2022

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12/12/2022

𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐢𝐧 𝐘𝐨𝐮𝐫 𝟑𝟓𝐬, 𝐇𝐨𝐰 𝐭𝐨 𝐋𝐨𝐬𝐞 𝐖𝐞𝐢𝐠𝐡𝐭 𝐀𝐟𝐭𝐞𝐫 𝐘𝐨𝐮 𝐀𝐫𝐞 𝟑𝟓 𝐘𝐞𝐚𝐫𝐬 𝐎𝐥𝐝

While you might have been able to eat whatever you wanted in your teens and 20s without gaining an ounce, those days are often long-gone by the time you hit 35. Aging slowly depletes your body's muscle tissue, which slows your metabolism, and, in turn, causes that all-too-familiar weight gain as you progress through adulthood. Gaining weight doesn't have to be an unavoidable part of aging, though lifestyle modifications can help you shed those excess pounds and avoid weight-related disease risk as you age.

𝐂𝐚𝐥𝐨𝐫𝐢𝐞 𝐈𝐧𝐭𝐚𝐤𝐞 𝐀𝐟𝐭𝐞𝐫 𝐀𝐠𝐞 𝟑𝟓

No matter what your age, you'll need to eat fewer calories than you burn to lose weight. However, since your metabolism generally slows down as you get older, your calorie needs change as you age, and the calorie intake that prompted weight loss in your 20s might not work after age 35.

Use an online calculator to estimate your calorie needs and get a general idea of how many calories you need to maintain weight. For example, a 37-year-old woman who is 5 feet, 4 inches tall, weighs 155 pounds, and lives a sedentary lifestyle needs 1,935 calories to maintain her weight. That's significantly less than the 2,055 calories she would have needed at age 20.

To lose weight, subtract 500 calories from your daily calorie needs to lose one pound weekly; in this case, that 37-year-old woman would eat 1,435 calories daily to shed one pound a week. Resist the urge to cut calories too low, since any fewer than 1,400 calories per day can slow down your metabolism. Remember -- your weight likely crept up gradually over a period of years, so it will take months or even more than a year to lose it.

08/12/2022

04/10/2022

My Client
Perry is absolutely crashing it!

She's Down 30 Ibs and 17 inches from her hips and waist!

If you're interested, DM Me or comment the word " ready " and I'll send more info 📩

03/10/2022

My Client

Laura 🚀

Down 12 IBS 12+ inches
( from waist & hips)

If you're interested, DM Me or comment the word " ready" and I'll send more info 📩

Congratulations 🎊🎊 Laura

02/10/2022

I've just reached 900 followers! Thank you for continuing support. I could never have made it without each one of you. 🙏🤗🌟

18/09/2022

Fat loss vs weight loss – which is the best way to lose the most weight ❓

Fat loss refers to weight loss from fat, and it’s a more specific and healthful goal than weight loss 🌟

However, it can be difficult to know whether you’re losing weight from fat or muscle 💪

Many weight loss programs claim to help you lose weight quickly and easily ❌

However, it’s important to realize that a significant amount of this weight may include water and muscle losses ❗

Losing muscle can be detrimental, as muscle is a crucial component of your overall health 🚫

Maintaining a healthy percentage of muscle has several benefits, such as regulating healthy blood sugar levels, maintaining healthy fat levels — like triglycerides and cholesterol — in the blood, and controlling inflammation 📢

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18/09/2022

𝟓 𝐖𝐚𝐲𝐬 𝐓𝐨 𝐋𝐨𝐬𝐞 𝐖𝐞𝐢𝐠𝐡𝐭 𝐖𝐡𝐞𝐧 𝐘𝐨𝐮 𝐇𝐚𝐯𝐞 𝐈𝐁𝐒

Losing weight is a common cause of frustration among people with irritable bowel syndrome (IBS). However, there is now more information available than ever, on weight loss strategies for those suffering from IBS.

Furthermore, these tactics can help you lose weight while also maximizing your digestive and overall physical health. If you have been searching for the perfect weight-loss strategy, look no more; this post is all about that.

Here are five ways to lose weight if you have IBS.

𝟏. 𝐏𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲

Increasing your physical activity is a great way to improve IBS symptoms and, at the same time, lose weight. This is because exercise aids in burning more calories than you consume. Physical exercise can also help facilitate intestinal gas clearance¹.

The following forms of exercise can help you lose weight while improving symptoms.

𝐘𝐨𝐠𝐚

All types of yoga follow the basic principles of connecting the body, breath, and brain via stationary poses and active movements. People who participate in yoga² have improved digestion, feel stronger, and experience fewer IBS symptoms.

Yoga is so effective because it focuses on the brain-body connection, which improves the transmission of the messages between the gut and the brain. Starters should take gentle exercises that focus on relieving stress before proceeding to the more intense yoga exercise

𝐖𝐚𝐥𝐤𝐢𝐧𝐠

Walking or taking light jogs helps burn calories and regulates blood sugar. The more steps an individual with IBS takes in a day³, the less severe their symptoms are.

Walking aids digestion; it relieves constipation and moves gases to eliminate abdominal pain. What’s more, getting some fresh air and moving is also great for your mental health.

𝐂𝐲𝐜𝐥𝐢𝐧𝐠

Cycling is a great aerobic activity that is both enjoyable and quite safe. It's also a low-impact activity, meaning that cycling is a perfect form of exercise for virtually anyone.

𝐓𝐚𝐢 𝐂𝐡𝐢

Tai Chi also connects the body, brain, and breath via slow, graceful movements that are accompanied by deep breaths. According to one study, people who did Tai Chi experienced less severe IBS symptoms⁴. Individuals with IBS have problems regulating digestive stress, but Tai Chi helps calm everything.

𝐒𝐰𝐢𝐦𝐦𝐢𝐧𝐠

Swimming gets your legs, arms, and core on the move. It also forces you to concentrate on your breathing, reducing your cortisol stress levels, boosting endorphins, and creating a feeling of calm. It also reduces anxiety and stress⁵ in older people, two common triggers of IBS symptoms.

𝟐. 𝐓𝐫𝐲 𝐥𝐨𝐰-𝐅𝐎𝐃𝐌𝐀𝐏𝐬

Fermentable oligo-, di-, monosaccharides, and polyols (FODMAPS) are short-chain carbohydrates present in many foods. People with IBS should consume a diet that has low or no FODMAP content.

Vegetables and fruits are nutritious, satisfiers and fillers, and eating more can help in weight loss. Consider eating more low-FODMAP vegetables and fruits such as avocados, kale, tomatoes, and bananas.

Foods with high fiber content keep you full for a longer period, a key strategy in losing weight. However, adding more fiber should be gradual, otherwise, drastic increases⁶ may cause abdominal pain and gas in individuals with IBS.

𝟑. 𝐃𝐫𝐢𝐧𝐤 𝐞𝐧𝐨𝐮𝐠𝐡 𝐰𝐚𝐭𝐞𝐫

Your body requires sufficient water intake to function properly. Unfortunately, many people simply do not drink enough water and fail to recognize the signals that their body sends out when dehydrated.

For instance, on occasion, you may think you are hungry, yet you’re thirsty! Therefore, before grabbing a snack, drink a full glass of water, and perhaps you will realize you didn't need that snack after all. Hydration helps with IBS⁷ by keeping your stool soft if you have constipation.

Inadequate water in the body contributes to hard stool since the body compensates by pulling water from the stool. What’s more, people with diarrhea-predominant IBS greatly benefit from drinking more water, as this replaces lost fluids.

𝟒. 𝐀𝐯𝐨𝐢𝐝 𝐣𝐮𝐧𝐤 𝐟𝐨𝐨𝐝𝐬

Junk foods may be tasty and time-saving but they ruin your health. Fast foods and many snacks contain unhealthy fats, refined carbohydrates, excess sugars, and chemicals such as food stabilizers and colorings. These lead to weight gain and also intensify IBS symptoms⁸.

One way to avoid junk and fast foods is by cooking at home when possible. Also, avoid buying packaged foods that have a long shelf life, since they often contain preservatives that may be harmful to your body.

𝟓. 𝐓𝐚𝐤𝐞 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐨𝐯𝐞𝐫 𝐜𝐚𝐫𝐛𝐬

If you battle with cravings, go for protein over carbs. Proteins do not spike your blood sugar levels and are easy to digest, thus won't trigger IBS symptoms. Choose proteins such as beef, eggs, nuts, chicken, seafood, seeds, yogurt, and pork. If you are a vegetarian with IBS, try tofu, seitan, and tempeh⁹ to get your protein hit.

16/09/2022

𝐇𝐨𝐰 𝐭𝐨 𝐋𝐨𝐬𝐞 𝟏𝟎 𝐏𝐨𝐮𝐧𝐝𝐬 𝐢𝐧 𝐚 𝐌𝐨𝐧𝐭𝐡: 𝐒𝐢𝐦𝐩𝐥𝐞 𝐒𝐭𝐞𝐩𝐬

You can lose 10 pounds in 1 month by changing your diet and lifestyle habits. However, weight loss is different for everyone.

Reaching your weight loss goals can be a big challenge, regardless of how much weight you want to lose.

By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just 1 month, hitting your weight loss goals quickly and easily.

Here are simple steps to drop 10 pounds in a single month.

𝟏. 𝐓𝐫𝐲 𝐜𝐚𝐫𝐝𝐢𝐨 𝐟𝐨𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬

Aerobic exercise — also known as cardio — is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs.

Adding cardio to your routine is one of the most effective ways to quickly increase weight loss.

In fact, one study of 141 adults with obesity found that combining 40 minutes of cardio 3 times per week with a diet focused on weight loss decreased body weight by 9% over a 6-month period

For best results, try to fit in at least 20–40 minutes of cardio daily — or about 150–300 minutes per week

Walking, jogging, boxing, biking, and swimming are just a few forms of cardio that can boost weight loss fast.

𝟐. 𝐄𝐚𝐭 𝐟𝐞𝐰𝐞𝐫 𝐫𝐞𝐟𝐢𝐧𝐞𝐝 𝐜𝐚𝐫𝐛𝐬

Cutting down on carbs is another simple way to improve the quality of your diet and further weight loss.

It’s especially beneficial to decrease your intake of refined carbs — carbohydrates that are stripped of their nutrient and fiber content during processing.

Not only are refined carbs high in calories and low in nutrients, but they’re also absorbed quickly into your bloodstream, causing blood sugar spikes and increased hunger

Studies show that a diet high in refined grains is associated with a higher body weight than a diet rich in nutritious whole grains

For best results, replace refined carbs like white bread, breakfast cereals, and heavily processed packaged foods with whole grain products like quinoa, oats, brown rice, and barley.

𝟑. 𝐒𝐭𝐚𝐫𝐭 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬

In order to lose weight, you need to use more calories than you consume, either by decreasing your calorie intake or by increasing your daily physical activity.

Counting calories can keep you accountable and increase your awareness of how your diet may impact your weight loss.

According to a review of 37 studies in more than 16,000 people, weight loss regimens that incorporated calorie counting resulted in an average of 7.3 pounds (3.3 kg) more weight loss per year than those that didn’t

However, keep in mind that cutting calories alone is not considered a sustainable strategy for long-term weight loss, so you’ll likely need to pair it with other diet and lifestyle modifications.

𝟒. 𝐂𝐡𝐨𝐨𝐬𝐞 𝐛𝐞𝐭𝐭𝐞𝐫 𝐛𝐞𝐯𝐞𝐫𝐚𝐠𝐞𝐬

In addition to changing your main courses, choosing healthier beverages is a simple way to effectively increase weight loss.

Soda, juice, and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain over time.

Conversely, water can help keep you feeling full and temporarily boost metabolism to cut calorie consumption and enhance weight loss.

One older study in 24 adults who were overweight or had obesity showed that drinking 16.9 fluid ounces (500 mL) of water before a meal decreased the number of calories consumed by 13% compared to a control group

To bump up weight loss, cut out high calorie, sweetened beverages and aim to drink 34–68 fluid ounces (1–2 liters) of water throughout the day.

𝟓. 𝐄𝐚𝐭 𝐬𝐥𝐨𝐰𝐥𝐲

Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.

For example, one study in 30 women found that eating slowly decreased calorie intake by an average of 10%, increased water consumption, and resulted in greater feelings of fullness than eating quickly

Taking smaller bites, drinking plenty of water with your meals, and reducing external distractions can help you eat more slowly to increase weight loss

15/09/2022

𝐓𝐨𝐩 𝟕 𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐓𝐢𝐩𝐬 𝐟𝐨𝐫 𝐖𝐨𝐦𝐞𝐧

Diet and exercise may be key components of weight loss for women, but many other factors play a role.

In fact, studies show that everything from sleep quality to stress levels can have a major impact on hunger, metabolism, body weight, and belly fat.

Fortunately, making a few small changes in your daily routine can bring big benefits when it comes to weight loss.

Here are the top 7 weight loss tips for women.

𝟏. 𝐂𝐮𝐭 𝐃𝐨𝐰𝐧 𝐨𝐧 𝐑𝐞𝐟𝐢𝐧𝐞𝐝 𝐂𝐚𝐫𝐛𝐬

Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product.

These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat

Therefore, it’s best to limit refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.

𝟐. 𝐀𝐝𝐝 𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐨 𝐘𝐨𝐮𝐫 𝐑𝐨𝐮𝐭𝐢𝐧𝐞

Resistance training builds muscle and increases endurance.

It’s especially beneficial for women over 50, as it increases the number of calories that your body burns at rest. It also helps preserve bone mineral density to protect against osteoporosis

Lifting weights, using gym equipment, or performing body-weight exercises are a few simple ways to get started.

𝟑. 𝐃𝐫𝐢𝐧𝐤 𝐌𝐨𝐫𝐞 𝐖𝐚𝐭𝐞𝐫

Drinking more water is an easy and effective way to promote weight loss with minimal effort.

According to one small study, drinking 16.9 ounces (500 ml) of water temporarily increased the number of calories burned by 30% after 30–40 minutes

Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13%

𝟒. 𝐄𝐚𝐭 𝐌𝐨𝐫𝐞 𝐏𝐫𝐨𝐭𝐞𝐢𝐧

Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss.

In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism

One small 12-week study also found that increasing protein intake by just 15% decreased daily calorie intake by an average of 441 calories — resulting in 11 pounds (5 kg) of weight loss

𝟓. 𝐅𝐢𝐥𝐥 𝐮𝐩 𝐨𝐧 𝐅𝐢𝐛𝐞𝐫

Adding more fiber to your diet is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer

Without making any other changes to diet or lifestyle, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months

Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of fiber that can be enjoyed as part of a balanced diet.

𝟔. 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐄𝐚𝐭𝐢𝐧𝐠

Mindful eating involves minimizing external distractions during your meal. Try eating slowly and focusing your attention on how your food tastes, looks, smells, and feels.

This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss

This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss

Studies show that eating slowly can enhance feelings of fullness and may lead to significant reductions in daily calorie intake

𝟕. 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐘𝐨𝐠𝐚

Studies show that practicing yoga can help prevent weight gain and increase fat burning

Yoga can also decrease stress levels and anxiety — both of which may be tied to emotional eating

Additionally, practicing yoga has been shown to reduce binge eating and prevent preoccupation with food to support healthy eating behaviors

12/09/2022

It's okay to be scared. But it's not okay to be afraid. Here are five tips to help you lose weight fast and safely 🌟

We're all about healthy eating and exercise, but sometimes it's nice to know how to lose weight fast, safely. 💪

Want to lose weight safely and effectively? Here's how. 💪🏼

It’s no secret that losing weight is hard. But if you want to weigh less and feel great, we have the answer: quick weight loss and healthy eating that doesn’t make you feel like you’re on a diet 🌟

If you also want to reduce your weight in 30 Days then visit My Profile Bio Link ⬇️

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08/09/2022

When going for weight loss, the best exercise is always a combination of cardio and strength training. Here are 7 best exercises for weight loss that you can try out this summer!

You can lose weight with exercise. Here are the 7 best exercises for weight loss.

Did you know belly fat is at least twice as hard to lose as fat around your hips or thighs? The best way to lose it is by hitting the gym and exercising regularly. Here are 7 best exercises for weight loss.

Best exercises to help you lose weight are the ones that burn fat and strengthen your body. Here are 7 best exercises for weight loss.

If you want to lose a few pounds, don’t forget the most important part: the exercise. Here are 7 best exercises to help you achieve your weight loss goals 😎

What's the best piece of advice you've ever received? Save this post to remember it later 🔔

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31/08/2022

🌟 Here are 5 simple ways to lose weight naturally and fast after delivery. Since you’re breastfeeding, it’s easy to gain back some of the weight you lost during pregnancy. To keep your weight where it belongs, don’t worry about hitting the gym, counting calories or eating only healthy foods. All you really need is a little healthy self-esteem and patience—and that is something we can all use more of!

🌟 You've just had a baby, so you don't need to worry about getting back in shape. But still: the best ways to lose weight naturally and fast after delivery is to eat less and move more.

🌟 If you're thinking about how to lose weight after delivery, we've got some simple ways to help you get started.

🌟 Losing weight after delivery is a doable goal! Here are 5 simple ways to help you lose the extra pounds.

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29/08/2022

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn🌟

What are the food's for weight loss 🍑

Best Foods for weight loss 🧆

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24/08/2022

3 Lessons From Losing Over 50 LBS 👙

3 Lessons From Losing Over 50 LBS 👙

Weight Loss Tips ❌

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23/08/2022

5 Reasons Why You're Not Able To Lose Weight ❌❌

5 reasons why your not able to lose weight ❌❌

➡️ You're not eating enough portion

➡️ You're eating too many calories

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22/08/2022

12 TIPS TO HELP YOU LOSE WEIGHT 💪

Weight Loss Tips 👙

Weight Loss 12 Tips ❌

Weight Loss Ideas 😍

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21/08/2022

It's not about being smaller, Skinner or leaner.❌

It's about feeling strong, empowered and flipping proud of yourself.💪

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