Episode 2 – 5 Easy Wins

I published my new episode Fat Dad Podcast Episode 2 – My 5 Easy Weightloss Wins, please check it out Episode 2
Hope ya’ll ready for the next episode
Show notes
Episode 2 – 5 Easy wins

1 Drink more water

https://www.active.com/fitness/articles/15-easy-ways-to-speed-up-your-metabolism
German researchers found that drinking six cups of cold water a day (that’s 48 oz.) can raise resting metabolism by about 50 calories daily—enough to shed five pounds in a year. The increase may come from the work it takes to heat the water to body temperature.
https://amzn.to/2HA0nAB
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2 Less fizzy drinks

https://www.builtlean.com/2011/09/22/facts-about-coke-1-can-of-coke-per-day-30lb-of-sugar-per-year/
2 x cans of coke a day
Calories = 90,800 (28.4lb of fat)
Grams of Sugar = 28,800
Teaspoons of Sugar = 7,020

https://www.telegraph.co.uk/science/2017/01/03/diet-drinks-not-healthy-could-trigger-weight-gain-say-researchers/
A review of dozens of studies dating back 30 years found that there is no solid evidence that sugar-free alternatives prevent weight gain, type 2 diabetes or help maintain a healthy Body Mass Index. (BMI)
Although artificially-sweetened beverages contain fewer calories than sugary versions, researchers say they still trigger sweet receptors in the brain, which may make people crave food. Coupled with the fact that most people view diet drinks as healthier, it could lead to over-consumption, the researchers argue.
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3 More exercise – Walk 10000 steps a day

https://www.verywellfit.com/10000-steps-per-day-fitness-weight-loss-3435744

Burning Enough Calories for Weight Loss With 10,000 Steps

Most weight loss programs recommend burning 200 to 300 calories per day in moderate to vigorous exercise. If you walk 10,000 steps per day with 3,000 of those steps at a brisk walking to jogging pace, you should be burning enough calories.

10,000 275 330 380 435 490 545 600 685 750 820

https://www.verywellfit.com/are-you-walking-in-the-fat-burning-zone-3436869
Couch to 5K Runner
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4 Smaller portions

https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/
many of us no longer know what makes a normal portion – a problem known as portion distortion. Regain some portion control with these six simple tips: • Eat with s8
maller plates and bowls. You’ll have a smaller portion and still feel satisfied. • Aim for two portions of veg on your plate. This helps to cover your plate with low-calorie filling food, leaving less room for higher-calorie ingredients.
Use the eatwell plate to help you get the balance right. Go to nhs.uk/eatwell-plate. •
Correct portion plates https://amzn.to/2WoOtN1

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5 -Less bread
One slice of wheat bread contains roughly 80 calories, according the U.S. Department of Agriculture’s National Nutrient Database. If you normally eat two slices of bread per day and quit eating bread without substituting something in its place, you would save 160 calories per day. A reduction of 3,500 calories equals 1 pound loss of body weight. So, over the course of a month, you’d reduce calories by 4,800 and lose roughly 1.4 pounds from cutting out two slices of bread. If you eat other foods in place of the bread you cut out, your calorie savings will not be as significant.

https://livehealthy.chron.com/quitting-bread-reduce-weight-6389.html

I just posted a new episode!!!

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