My Weight Loss Journey… The Honest Truth

Today things get personal and I share my weight loss journey. It’s really hard for me to open up knowing that this is a really sensitive and hard subject for many people (including myself), and I REALLY hope that I did a good job at communicating it. Love you thanks for watching! Let me know what you think in the comments! Don’t forget to like and subscribe!!
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The Truth About Sugar – New Documentary 2015

The Truth About Sugar – New BBC Documentary 2015 – Sugar is the big bad wolf of the diet world, but not that many of us know quite how to quit it or, in fact, what the downsides to a sugary diet actually are.

The Truth About Sugar documentary, aired on BBC One aimed to demystify some of the myths about sugar – namely, what food products secretly contain it – and demonstrate the impact it can make on your health if you reduce the amount you eat.

It charted the lives of Cara Patterson, Rick Shabilla, Audrey Cannon and Simon Gallagher, who consumed nearly 119 teaspoons of sugar between them a day. Three of them lost nearly six kilograms each after implementing a low-sugar diet, but Shabilla unfortunately decided to replace his Indian sweets habit with lager and was not as successful.
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Journalist Fiona Phillips is on a mission to find out the truth behind the recent headlines on sugar. She discovers why some of us have more of a sweet tooth than others, which sugars you can enjoy guilt-free, why there is so much sugar hidden in food you would think was purely savoury and what effect sugary drinks have on the appetite. Fiona also helps four Brits, whose sugar-heavy diets could be putting their health at risk, to change their ways. From coming up with low-sugar recipes to finding ways to beat the sweet cravings, they will see whether cutting back to the levels suggested by health authorities is really achievable and what the benefits actually are. As the dieters progress on their journey, it soon becomes clear that the transformations will be dramatic.
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[Full] BBC – The Truth About (2015): https://www.youtube.com/watch?v=5p9x5m1Dom8&list=PLZN5ES6uYyKykZ0EikWYA-xaNYYoYiTJp
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“Science documentary series tackling everyday issues that affect us all. Each episode features different presenters and experts in their fields.”

Part 1: Sugar: https://youtu.be/9E9bnjwQG9s
Part 2: Calories: https://youtu.be/SM1s7ew9oPo
Part 3: Fat:
Part 4: Your Medicine Cabinet:
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What Foods To Eat To Lose Belly Fat? (The Truth)

What Foods To Eat To Lose Belly Fat? (The Truth)

In this video you’ll learn the truth about what foods to eat to lose belly fat as I show you exactly what I eat as a part of a healthy diet.

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Losing belly fat and stomach fat is the most common question I got asked ever since I started this channel.

And most guys are wondering which foods help with reducing belly fat and what does a healthy diet look like.

So in this video I decided to bring all the foods out of the fridge and show you exactly what I eat.

Key points:

Before I list all the specific foods it’s important to debunk 2 BIG myths when it comes to burning belly fat.

Myth #1 – Spot reducing fat. – This is a myth most people still believe. Truth is that we can’t specifically target some area on our body and just burn fat from that area. There’s no magical food or supplement that can spot reduce your belly fat. The only thing we can do is systematically reduce the total body fat level of the entire body and eventually the belly fat will go away as well.

The reduction of body fat requires a negative energy balance, essentially there’s less energy coming in through food than the body needs to maintain all the activities. And in this situation the body is forced to burn body fat as fuel. For most men the belly fat area will be the last one to go away, the process usually involves getting leaner in the arms, shoulders, calves, face, neck, chest before tapping into the stomach fat.

So keep this in mind, it’s not possible to spot reduce belly fat.

Myth #2 – If you eat “healthy” or as some people call it “clean” you’ll lose body fat and you don’t have to worry about calories. This is absolutely false, calories still matter and you it’s certainly possible to consume enough calories that your body doesn’t need to burn fat.

Calories are still the primary determinant of body-weight change.

There are no magical foods that will target belly fat or any other fat.

Basing your diet primarily on whole healthy unprocessed foods will generally lead to better health (both physical and mental) and also make the process of losing fat easier. However calories do count. If you want to lose fat you need to be in a caloric deficit.

Even at the extreme level i.e. the twinkie diet (http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor) the person lost weight due to a caloric deficit despite eating only twinkies. And got healthier because lowering body fat.

Negative energy balance + having adequate amount of lean protein + resistance training are the main things to focus on.

As a rule of thumb you want to base your diet 80% of whole healthy unprocessed foods and then leave that other 20% of calories to come from whatever else foods you want to eat.

MUST See Videos:
Full Guide To Getting Ripped and Lean https://www.youtube.com/watch?v=WgFYA_v59NU
How To Calculate Calories https://www.youtube.com/watch?v=z7x5zzMGFr8
What Are Your Macros https://www.youtube.com/watch?v=VIFRY_–YuU
Making Your Own Meal Plan https://www.youtube.com/watch?v=BKewspY7uMk

Now that we’re done with those 2 big myths here’s what I base the most of my diet on:

Protein: Eggs, Cottage Cheese, Milk, Chicken, Turkey, Tuna, Sardine, Salmon, Beef, Veal and rarely pork. + Whey protein
Carbohydrates: Oats, Rice, White Potato, Sweet Potato, Tortillas, Beans and different types of bread.
Fats: Olive oil (for cooking and dressing if needed), all forms of nuts, avocado and whatever fat comes with protein.

Fiber – Not a macronutrient but a very important part of every healthy diet. This is where most people fail, average American consumes only 15g of fiber per day.

My favorite sources: Green peas, oats, whole grain breads and all kinds of vegetables (peppers, tomatoes, spinach, broccoli, carrots, green lettuce)

It’s important to realize that none of these foods have magical properties. They’re just foods that I really enjoy and have no problem eating on a regular basis.

And for your own diet you want to focus on the foods you like to eat. Of course you can copy the foods I eat, there’s no copyright for that but you want to focus on things that are sustainable for you.

Post any question you have in the comments below!

Talk soon, Mario

Free Workout Plans:

Beginner Routine http://shockingfit.com/workout-routine-for-newbies/

Intermediate & Advanced http://shockingfit.com/lean-and-strong/

Body-weight Home And Travel http://shockingfit.com/full-body-no-equipment-routine

For more fitness, nutrition and personal development tips check out:

Facebook: http://facebook.com/shockingfit
Instagram: http://instagram.com/mariotomich
Website: http://shockingfit.com

Music Used:
Jim Yosef – Firefly [NCS Release]

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Best Ways To Lose Weight (TRUTH ABOUT LOSING WEIGHT!!)

All the best ways to lose weight are included in our 90 day fitness program
http://athleanx.com/x/best-way-to-lose-weight

Sometimes the best ways to lose weight aren’t the ones you see in the fitness magazines. Because if they did tell you the truth about how to lose weight, you wouldn’t need to buy magazines anymore! There are no real secrets to weight loss, and if you’re looking to get skinny fast, it’s probably not going to happen…or if it does, you won’t stay that way for long!

Instead you need to look for the most sustainable ways. As Amy Jo says in the video, there are many ways to lose weight that work, but there is also a best way to lose weight. The best way involves making a sustainable lifestyle change…one that you can start and maintain forever, not just a few weeks.

Paridoxically, the best secrets to losing weight are the ones that are rarely shared in the fitness community. But we’re here to share them with you today. There are no easy ways to lose weight, but there are ways that do work, if you’re willing to do the work!

For all the best workouts and nutrition tips for losing weight, subscribe to our Youtube channel https://www.youtube.com/user/womensworkouts

Meat & Dairy Health Tips: Grass Fed vs. Factory Farming, Animal Cruelty, Nutrition | The Truth Talks

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Meat & Dairy Health Tips: Grass Fed vs. Factory Farming, Animal Cruelty, Nutrition | The Truth Talks

Psychetruth News Correspondent interviews Dr. Vincent Bellonzi, D.C., C.C.N. about how to eat healthy sources of meat and dairy by choosing Grass Fed, Pasture-Raised products over conventional products which often come from factory farms.

Learn about Dr. Bellonzi’s new book: Health Recklessly Abandoned
http://www.recklesshealth.com

Visit Dr. Bellonzi’s website at
http://www.austinwellnessclinic.com/

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Weight Loss Lies: Diet Pills & Diets! How to Really Lose Weight & Diet | Truth Talks Nutrition

Truth About Grains, Clinical Nutrition: Whole Grain Bread, Gluten Free & Celiac | Truth Talks https://www.youtube.com/watch?v=MNfayILuNvk&list=PLvP8YsX0ebXZUpQ3BsUhdZHUrJykndOL9

What is Real vs. Fake Food? Truth about Health Foods & Weight Loss | The Truth Talks

GMO Foods? How To Tell, Truth About Genetically Modified Foods & Label GMO Psychetruth Nutrition https://www.youtube.com/watch?v=3HYNBY5IKAQ&list=PLvP8YsX0ebXY08XG7Gg9KFlnZNtlq8j7s

Official Corrina Rachel Psychetruth Playlist

Official Truth Talks Playlist

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Vitamin Toxicity & Tips on Vitamins, Nutrition Info, Health, Disease, Food Safety | The Truth Talks

Vitamin Toxicity & Tips on Vitamins, Nutrition Info, Health, Disease, Food Safety | The Truth Talks

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Vitamin Toxicity & Tips on Vitamins, Nutrition Info, Health, Disease, Food Safety | The Truth Talks

Psychetruth News Correspondent interviews nutritionist Joseph Strickland about Vitamin deficiency, toxicity, recommended doses, and the powerful health benefits of taking a multi-vitamin.

Visit Joseph Strickland’s website at;
http://www.nutritionaustin.com/

Related Videos:

Vitamin D, Health & Disease: Deficiency, Toxicity, Depression, Mental Health | The Truth Talks http://www.youtube.com/watch?v=Dx_qnm8cjvk&list=PLvP8YsX0ebXZUpQ3BsUhdZHUrJykndOL9

Toxic Foods Disguised as Health Food: What NOT to Eat, Nutrition, Healthy Tips | The Truth Talks

Chiropractic Adjustment Myth: Neck Cracking, Is Chiropractic Safe & Real? The Truth Talks http://www.youtube.com/watch?v=_Q25Mg76Kyk&list=PLvP8YsX0ebXZUpQ3BsUhdZHUrJykndOL9

Weight Loss Lies: Diet Pills & Diets! How to Really Lose Weight & Diet | Truth Talks Nutrition

Official Corrina Rachel Psychetruth Playlist

Featuring Corrina Rachel
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http://www.Facebook.com/CorrinaRachel

The Truth Talks

This video was produced by Psychetruth
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What Is The Best Diet To Lose Weight? (The Truth)

What Is The Best Diet To Lose Weight? (The Truth)

In this video you’ll learn the truth about the most frequently asked fat loss question “What is the best diet to lose weight?”

►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄

What’s the best diet to lose weight? Which diet should you follow? You’ve most likely asked this question a few times and I know I definitely have throughout these years.

And there’s definitely a lot of options out there. If you look at it there’s dozens of different diets (Paleo, vegan, vegetarian, low carb, high carb, Atkins, ketogenic) all claiming to be the ultimate solution for you to get lean.

So which one is the best? The truth is there is none.

Bodybuilders and health enthusiasts have gotten ripped and strong all of the diet that ever existed in the last 100 years. You name it. Every single one diet you’ve heard of someone has made it work.

Now, you might ask yourself what is the difference then? Our natural tendency is to focus on specifics instead of commonalities. And that’s where most people go wrong.

Instead of looking at the specifics of each one of these diets and what makes them special diet how about we look at the general principles that made all of these diets work.

What are the things that people who got results with these diets had to do.

5 Core Principles of the “Best” and most successful diets:

1 – Create a caloric deficit to lose weight.

This has been proven over and over again to be the core driver of fat loss. Your body ultimately needs to be in a negative energy balance so it’s forced to burn body fat storage to run the system. There’s really no other way, you have to be in a caloric deficit.

Now this deficit can come from the diet (which I recommend 70% of the deficit to come from) or exercise or a combination of both. Either way it has to be done.

And any diet plan claiming that you don’t need to count calories or that it has some kind of metabolic advantage is simply gonna trick you into a caloric deficit and eating less calories. This will be unconsciously with clever tactics such as different food combinations or banned food lists but it’s gonna happen one way or another.

Focus on a caloric deficit and make most of your calories (80%+) come from healthy whole unprocessed foods. You’ll see great results.

2 – Sufficient daily protein intake.

High protein diets have been proven over and over again to yield best results when it comes to reducing body fat while maintaining and possibly even building muscle mass. A sufficient daily protein intake will be somewhere within the range of 2.3-3.1 g/kg of lean body mass for most people.

A big benefit of high protein diets aside from preserving muscle mass is higher satiety. This allows you to feel less hungry while being in a caloric deficit.

3 – Enough Essential Fatty Acids

In a nutshell get your healthy fats, especially omega 3 fish oil. I’ve already made a separate video going into how much omega 3 you need. So check that out here: https://www.youtube.com/watch?v=l7L_HPbQKEY

You need between 1.8 – 3 grams of the active compounds in Omega 3 fish oil (EPA + DHA).

4 – Perform some form of resistance training for best results. This has shown not only to help with fat loss in the short run but also with keeping the lost fat from coming back on. Strength training is a great choice.

5 – The “best” diet is the one you can follow. No diet will work if you don’t stick with it.

And the 4 principles above are completely useless if you don’t follow them consistently.

Now, this is where you have to choose the diet you can actually follow and execute the 4 principles mentioned above.

That can be a high carb intermittent fasting protocol, or it can be a ketogenic or a vegan diet. It doesn’t really matter as much as the 4 principles.

Your goal is to pick one diet that matches your lifestyle, and the one that makes you life easier.

So in the end you’re following something that is enjoyable, and it’s a part of you.

It’s not some random foods you have to force yourself to eat. A great diet should be enjoyable and at the same time get you the results.

Let me know in the comments if you have any questions!

And talk to you soon! -Mario

Free Workout Plans:

Beginner Routine ➤ http://shockingfit.com/workout-routine-for-newbies/

Intermediate – Advanced Workout Guide ➤ http://shockingfit.com/lean-and-strong/

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For more fitness, nutrition and personal development tips check out:

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Music Used:
Jim Yosef – Firefly [NCS Release]

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