Eat what you love and lose weight

Posted Leave a commentPosted in Featured, Health

Can you eat what you love and lose weight?

The short answer would be, Yes! But, it is not that simple 🙂 I’m going to try to make it as simple as possible for you.

Achieving and staying in your ideal weight is achievable and not too complicated if we follow the right principles. Which are:

Eat only what you need:

Without getting into complicated calorie formulas, you want to eat a bit less than what you need if you want to lose weight. This means that you must feel a bit hungry during your day. It doesn’t mean starving or depriving yourself. But it means that before each meal you must feel slightly hungry. 

If you feel way to hungry is not good either. Because then your body is in starvation mode and that triggers a bunch of other consequences that might not be helpful for your purpose of losing weight. 

Strategies that help with this principle are: 

  1. Do not snack in between meals. Set the number of meals that work for you (2 to 5) and do not eat snacks in between those meals. Be patient and wait for the next one. And if you feel a bit hungry, drink water first! Most people confuse the feeling of hunger with the feeling of thirst.
  2. Intermittent fasting. Leave 12 to 16 hours between your last meal of the day and your first meal of the next day. This helps to reset the body in many ways and also restricts your eating window which helps to reduce calorie intake. However, watch out if you are too hungry during your eating window because you might overeat more than what you need. Eat reasonable portions, the same as you might do if you wouldn’t be fasting.

Eat mostly Low Carb meals:

The low carb trend is up and running, so probably you have heard about this one. The main thing, for your purpose of losing weight, is that you must get your body to use the stored energy (fat) that is in your body. And to do that, we don’t need the extra energy in the form of Carbs from our Nutrition. 

So, What to eat?

Make your plate mostly out of protein and vegetables. Without entering too much into details, follow the plate picture below as a rule of thumb. My favorite sources of protein are eggs, chicken, meat and fish. If you feel that you need more energy, choose the cuts with more fat. 

Protein and Vegetable Meal
Your plate should look something like this

So, What about fats?

Fats are good! What?!? Yes, you heard me right! Fats are good and extremely important for our health. However, they are also extremely calorie-dense. If you want to lose weight, you cannot go crazy with them. But, please include them in your meals. It will help you to feel satisfied, with fewer cravings and with the energy that you need to go through your day. 

And Finally! What you wanted to hear!

To eat the foods that you love, apply the 80-20 rule!

To make healthy eating sustainable over time and reach your ideal weight, you must have fun along the way! 

Allow yourself to eat the foods that you love 20% of your week. I like to think about it in numbers.

Let say I eat 3 meals per day, which are 21 meals per week. It means that 20% is 4 meals per week which I can enjoy the foods that I love.

It doesn’t mean to go crazy and binge all that I have not eaten during the week. It means having a normal meal or snack of something that I enjoy or that involves a social occasion like a birthday, going out with friends, my mother’s special pasta. You get it!

Birthday Cake
You must enjoy your Birthday cake!

I believe that keeping your ideal weight is completely a mental game. You must first learn how your body works and how to eat according to your goals. Then you must believe in it, have a strong reason why to do it and have a clear plan. 

With the right mindset, the actions will come naturally, and your ideal weight as well!

This is why, in my coaching programs, mindset is the first thing that I work with my customers. If you are interested in knowing more about my programs click here and book your free 15 min session to start your journey to a healthier and happier you.

Wishing you a healthy and joyful life!

Daniel

Father & Son

How my Dad reclaimed his Health

Posted Leave a commentPosted in Featured, Health

Health is at the core of living a good life. But many times is taken for granted. Or we don’t put enough attention to it because we are chasing something else. The career, the money, the relationship, etc.

I have been there and know how it feels. I was working in a corporate job, 10 to 12 hours a day, weekends included, and my health was a given. I was not feeling my best. I was also dissatisfied with my career life and was looking for a way out. One thing led to another, and I was out of the rat race. I dove into the world of health and well-being 110%. I changed my diet, did cleanses, practice yoga daily, meditation, breathwork, you name it! And my health changed for good. Nowadays, it is the most important aspect of my life. And I can say that I never have felt this good. 

Yoga on the beach
Left the Corporate Life to take care of my own Health and Well-Being

But, for my Dad, the story has been a bit different. He has been a very hard working man all of his life. Always doing everything in his power to provide to his family. He worked his a** off. Not for a few years, but for more than 30 years in a row. Even if he is an Entrepreneur, he always worked long days, long nights and weekends included.

He had a hard time putting his health first. So, when he was in his 40’s he got his first wake up call. He had a melanoma in his skin. Fortunately, it was removed on time with no need for medications or radiotherapy. 

At this point, he started to make an effort and started running. He dove into it and ran several marathons, half-marathons, and uncountable 10k’s races. He lost weight and got a new boost. However, he didn’t slow down with work or didn’t do any other big changes.

It took around 20 years and the disease was back again. He started having strong headaches. Because the pain persisted for days, he went to see the doctor and they found a tumor in his brain and also a few small ones in his lungs. This time it was more serious. He needed brain surgery right away and started taking chemotherapy. 

The story continued for a year and things didn’t improve. New nodules appeared and he went through a multiple series of procedures. At some point, he started to lose his speech and lost his memory almost completely. Thankfully, the doctors were able to operate and reduce the damage that had occurred in his brain.

After these really scary experiences, losing speech and memory, and not seeing significant improvement, I suggested changing his diet. I suggested a strict Ketogenic diet. Consisting of eliminating almost all the carbohydrates, increasing the good fats and maintaining a moderate to a small amount of protein intake.

This time he listened, strong and clear. He knew he had to change something significantly big to see different results. And stopping eating pasta, rice and bread were far easier than the multiple medication options on the table.

After changing his diet, it didn’t take long before he started recovering the speech and memory, he started regaining energy, he got back to read his 1000 pages books that he loves and his life started to normalize. He still is taking medication (immunotherapy) and has frequent checkups. But, his health is stable, no new tumors have appeared and he is back running. It’s also important to mention that he has worked consistently on lowering his stress levels and had gotten better at letting go, in general.

Grandfather feeding his Granddaughter
My Dad enjoying his Granddaughter

I wanted to tell his story because one thing is losing a few kilos or getting a bit more muscle, but another thing is reclaiming your health from a pretty serious disease like cancer. However, the process is the same. You must change your habits, diet, and exercise, and you must change your mindset. 

The key is to find a strong enough reason WHY to make the change. Then it is a matter of following the steps, Self-Discipline, and commitment.

No matter where your health is at the moment, please know that it can be better! Also, know that I want to help you. Please don’t hesitate to write and tell me your story (click here). It would be an honor to be part of your success story.

Wishing you a healthy and long life!

Daniel

 

Lifestyle Entrepreneur

5 personality traits of a Lifestyle Entrepreneur

Posted Leave a commentPosted in Featured, Lifestyle Business

In this post, I want to share with you the character traits that I believe are mandatory to build a successful Lifestyle Business. 

These traits are Courage, Self-Confidence, Self-Discipline, Determination, and patience.

You will also find that developing these qualities in you will have positive effects in many other areas of your life; like your health, fitness, relationships, finances, and parenting.

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Lifestyle Business

How to start a Lifestyle Business?

Posted Leave a commentPosted in Featured, Lifestyle Business

I was 24 years old and I cried every Thursday evening. This usually was the day that it hit me. I came from work after 10 to 12 hours in the office and I was empty. I felt that I was selling my life to the “devil”. I was unfulfilled and couldn’t believe that my life would just work for the next 40 years. I tried to turn down the pain with drugs and alcohol, parties and sex. Just to realize that the next day I had to go back and sit in the office again!

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