10 Weight Loss Tips For The Body You Deserve #Best Education Page #Online Earning

hey everyone this is stefan from

projectlifemastery.com luxe health and

today we're gonna share with you guys 10

weight loss tips Steph and I are both

very much into our health and fitness

and just reaching peak levels in those

areas so these tips have really helped

us and that's why we want to share them

with you today so the first tip that we

have for you guys is to make sure that

you're eating clean at least 6 days a

week so the majority of the week 6 days

you're eating whole nutritious foods

foods that can help stay sheet your

appetite that can ensure that your cells

are getting the nutrients that it really

needs and avoiding all the junk food the

sugar the you know McDonald's or

whatever it is that you might be

indulging in you're not gonna be able to

really lose weight and be healthy and

fit by consuming those foods because a

lot of those foods are high in processed

sugar and fats that you know your body

doesn't really it's not getting the

nutrition from it and so you're not

gonna really be sat
iated that's what

makes us crave and eat more and more and

more because we're really not being

filled up by consuming the whole

nutritious foods and by having that

seventh day you know having a cheat meal

on that day you can allow yourself to

indulge to have that cheesecake or to

have whatever your guilty pleasure might

be totally and what Stefon means by that

is you could have you know maybe a Big

Mac meal and you might not really feel

full you might not be satiated and the

reason that for that is because your

body hasn't received the nutrition that

it's asking for so it's gonna keep

asking you for more food so it's gonna

make you more hungry and you might eat

more and overindulge versus if you had a

wholesome salad or a bowl

your body's really getting the nutrition

it's asking for and it's not gonna have

cravings for sugar or junk food and it's

not gonna ask it's not gonna be hungry

more often so it's very important to

remember that concept and I think you

know eating clean can sound sometimes

like this big deal and people don't

understand what it really means but

really just eat wholesome foods and just

say you know what oh it's only six days

a week on the seventh day I can look

forward to that on the seventh day I can

eat whatever I want and that gives you

sanity you know you're not really

restricting yourself in that sense umm

so you can still enjoy the food that you

love if it's you know junk food but

leave it for one day a week

or one meal a week and it just makes the

whole process so much more enjoyable

yeah and I think the key thing also is

you have to be aware of what clean

healthy food is because we're often

marketed you know they might market a

healthy burger at McDonald's or

something like that right but you don't

really know what's going into it because

a lot of it you know foods might be

genetically modified you know you have

to look at the ingredients because it

still might have sugar in there you know

are certain you know chemicals and

whatnot to and so when we're talking

about eating clean is it's it's Whole

Foods oftentimes the foods that you find

on the outside of the aisles in the

grocery store okay so you want to avoid

kind of going into the aisles it's it's

the fruits the vegetables the lean meats

you know the the brown rice and quinoa

and healthy grains to make sure again

your body is getting satiated with the

right nutrients yeah absolutely so this

leads up just to our tip number two

which is to eat lots of raw veggies and

like I said the reason for this is

because your body needs it and this way

you're not going to be as hungry

throughout the day and you're not going

to have these cravings but also your

body's just gonna thrive it's gonna heal

itself from the inside out you're gonna

notice that your skin starts to improve

your appetite changes overall you're

just gonna have more energy and vitality

for me and my rule of thumb is to just

have a salad with every meal that I have

throughout the day so I literally will

have a box of spinach you can buy

organic spinach that's been triple

washed I eat it with my hand out of the

box and initially like this doesn't

sound appealing at all but you train

your senses you train yourself to enjoy

the taste of it and eventually having

veggies just becomes a staple in your

diet and you look forward to it so now

with every meal I have I make sure that

I have a ton of greens cuz the fiber is

really gonna fill me up throughout the

day and it's gonna fill me up until my

next meal so I'm not gonna be snacking

in between and my gosh guys snacking is

the killer if you're snacking and

between your meals that's really where

the extra weight is gonna be sometimes

if you want to lose you know a pound

wheat that might be 300 calories less

per day and if you're having you know a

handful of nuts or if you're having

you know a bar or whatever it might be

in between your meals it's extra

calories that really could be could

either be really not letting you lose

the weight or making you increase your

weight so just be really careful about

that and just make sure if your hope if

your meals are wholesome and filling you

don't need the snacks you're not gonna

be hungry before your next meal yeah one

of my favorite ways to get in a lot of

fibers by having smoothies so you know

we're both you know we've got a Vitamix

and we both make our protein smoothies

and so we take plant-based proteins we

put it in there it's got higher fiber

might be hemp protein for example but

then we also put in some spinach and you

know high fiber is vegetables and we try

to avoid too much sugar either because

even a lot of fruit is very high in

sugar so we like to use more low

glycemic fruits like blueberries and

having a smaller amount you got to be

careful if you're adding in a lot of

dates and other fruits even though the

fruits yeah they're good for you but you

got to watch out for the sugars with it

too but you know by having the smoothies

if you don't really enjoy eating the

salads you can throw in a handful or two

of spinach in there or greens or

whatever it might be and that way you're

getting your greens and veggies in your

satiated all the fiber it's gonna be

great for your digestion as well and if

you don't like the taste you can always

add stevia which is a natural zero

calorie sweetener we love to use it and

also I want to mention about the

smoothies you know it's a really big you

know face now that everybody's having

smoothies they go and they get all these

fruit smoothies but all of its really

fruit smoothies we find them to be

useless I mean like you can get fruit

you know it's we don't need that much

fruit it's a lot of natural sugars so

avoid that get more protein smoothies or

smoothies that have you know good oils

and fiber in them avoid the fruit

smoothies because they can actually lead

to candida overgrowth and other things

that you don't want in your body yeah

the next tip we have for you guys is to

lift weights weight lifting is actually

one of the best ways for you to be able

to lose fat because the more that you

put on muscle your body's metabolism

your body's ability is to maintain that

muscle is it gonna be turned on in a

much higher levels can be revved up and

that's going to result in your body

being able to burn

more calories which is going to result

in more fat being burned throughout the

day so making sure that you have a

weightlifting routine you know we both

love going to the gym there's just a

certain feeling about lifting weights

and and kind of just you know challenge

in your body and putting that stress on

your body that you know I personally

love I personally enjoy it and you get

that benefit of building lean muscle

which is gonna help you burn more

calories in fat absolutely and let me

just break that down a little bit more

so what that means is muscle will burn

more calories at rest so for example if

I have more muscle my body than Stephin

right now we're both sitting here and

not doing anything but in this time

frame I'm burning more calories right

now than he is so that's what it

essentially means the more muscle you

have on your body the more calories your

body is burning because it is using that

energy throughout the day so it's really

important and you know calorie burning

is just a small benefit of weightlifting

of using weights there's so many other

benefits growth hormone just so many

different things so this is just a piece

of it yeah and it could be you know

three days a week is what we'd recommend

we do five or six days a week but I

think the other main benefit to you is

when you think about losing fat you

don't just want to lose fat but you want

to build a muscle because the muscle is

gonna give you the shape the tone the

fitness yeah athleticism you know

there's a lot of people that that lose

the weight but they don't replace it

with muscle and so they're kind of yeah

they've lost the weight but they don't

have any tone or definition they don't

really look good

so by lifting the weights it's gonna

allow your body to have the the the

esthetics and that you know just kind of

look good and and feel good because

you're gonna have the endurance the

strength but also just the tone and the

mass of it yeah I can 100% speak to this

I mean I have you know a company based

more in the fitness industry and I know

a lot of women who lose weight but they

don't replace that with any muscle and

what happens is you end up having more

like loose skin nothing's really tight

there's no definition if you want to

build the curves if you want to build

the booty

and the nice shoulders and the arms and

the toned arms and everything like that

you have to lift weights and I know a

lot of women fear lifting weights

because they don't want to end up

looking like a man but this is such a

misconception we don't have the hormones

that men do unless you're gonna go on

steroids that's not gonna happen it's

really what its gonna do is give you a

more feminine body and really give you

such amazing curves so I would highly

recommend that for women and of course

in general for everyone the next tip we

have for you guys is a hit cardio hit

stands for high-intensity interval

training and we both enjoy doing a hit

routine maybe three times a week

sometimes even more than that but a few

times a week and especially the way it

looks is you get on the treadmill or you

get on an elliptical or a bike or even

going outside but you're gonna do a form

of exercise for maybe 30 seconds to a

minute that's higher intensity it's at a

much higher heart rate so that might be

sprinting that might be swimming really

fast in the pool or just really exerting

a high amount of energy within that time

and then taking a rest period of maybe

30 seconds to a minute as well and then

after that 30 second 30 second to one

minute rest you go back into the

high-intensity and then you go back to

the rest high intensity to rest and

doing that for even 10 minutes to 15 or

even up to 20 minutes you're gonna not

only burn calories which is great but

you're actually gonna rev up your

metabolism so that your body is burning

more all throughout the day within a 24

hour period of time and we like hit

because of the after effect that you get

of your body being revved up because you

often times you're gonna burn more by

doing that versus doing more slow cardio

over an hour you know there's some

people they'll get on the treadmill on

the go for a run for an hour and yeah

they're burning a lot of calories during

that time and they might burn they're

gonna burn some fat too but the moment

they get off and they stop doing that

their body doesn't continue the burn

versus the hit the benefit of that is

your whole metabolism is at a much

higher level yes so you know I love

doing hip because you can it's only

fifteen minutes I do and it's really

such a short period of time you know I

don't have a half an hour an hour just

spent on the treadmill so hit is just a

great way to get your cardio done only

three days a week it's really not that

hard to do and basically hit is you're

gonna go to your vo2 max around eighty

to a hundred percent that just means

that your oxygen how much oxygen you're

breathing in so you're really going at a

really high intensity Sears basically

sprinting but you're not gonna be you

know you go a minute on maybe a minute

off for thirty seconds 60 seconds

whatever it might be for you and yeah

you know the after burn of calories is a

benefit of hit but it's not the biggest

benefit there's been studies that

they've done versus you know

steady-state cardio versus hit and they

don't fully understand it yet but they

know that hit in the end you end up

losing weight much faster than with

steady-state cardio so there's a number

of different benefits after calories

burn is yeah great one but it's not the

sole factor of why you're gonna be

losing weight with hit cardio but

absolutely hands down hit cardio works

better steady-state cardio is amazing

for your heart it's good for your heart

endurance if you're training for

something a lot of different benefits

but if you're just focusing on losing

weight try the heads yeah actually you

know one thing you can actually look up

is google the difference between a

sprinter and an endurance marathon

runner okay and if you go to Google

Images for example you'll see the

Sprinter has you know the muscle there

that they look fit and strong versus the

endurance runner is a lot skinnier more

depleted and they don't have you know

the the the muscles and everything that

the you know the sprinter will have and

you know one of the biggest benefits as

well is that your body releases

different hormones like testosterone

growth hormone when you're doing the hit

cardio so that's another big benefit

that you get from that to which is just

gonna help you know help your body and

no one is wrong so after you hit cardio

you're gonna be really thirsty so that

leads us to tip number five which is to

drink a lot of water and I know you've

heard this so many times guys but it's

so freakin important you got to do it

you really got to do it you know

sometimes people carried a lot of water

weight and they say why would I drink

more water

if I'm trying to lose water weight well

it's gonna actually help you flush out

that water but a number of different

benefits really your body needs it we

are composed mainly of water I know

you've heard this before but basically

the big takeaway from this is carry

around a big water bottle I honestly

this helps me so much I get a really big

water bottle make sure it's bpa-free you

don't want that plastic in your body and

then just carry it around with you

everywhere so it's a constant reminder

when you look at it to drink water and

so I'm sipping water throughout the day

a good tip for us I mean you can google

this but you want to have about one

ounce of water per pound of body weight

so if you're 130 pounds that's about

almost four liters of water per day so

yeah you need to be getting in a little

lot of water the moment we wake up the

first thing we do is brush your teeth

and take in a lot of water we probably

drink maybe two or three glasses of

water first thing in the morning so

already you have your day off to a good

start you've got in a lot of water and

then carry that water bottle around with

you everywhere and your body as Tatiana

says 70 percent of your body is made up

of water and when you're sleeping when

you wake up your body is dehydrated

you're craving water your cells they

need the water your blood and everything

and it's gonna by drinking the water

it's gonna kickstart your metabolism

okay it's gonna help your blood flow and

help your blood be able to deliver the

nutrients to different parts of your

body which is really important it's

gonna help satiate yourself too

a lot of people they eat because they're

dehydrated you know a rule of thumb that

if you feel hungry drink a glass of

water first you might find that you're

not actually really hungry but you're

just thirsty yeah so it's great for

weight loss in that sense it's gonna

give you more energy it's gonna be great

for your skin you know so many different

benefits and I see so many people they

you know they're drinking you know their

coffees and the sodas and the sugary

drinks which are actually dehydrating

you because caffeine can dehydrate you

it's a Durrett ik and so especially if

you're gonna have a coffee or a caffeine

you got to drink even more water if

you're even more active also depending

on the climate that you're in if you're

in a hotter climate you need to be even

drinking more water yeah and honestly I

don't know if you're expecting to lose

weight you got to cut out the soda is

it's insane to me that people are still

drinking soda Coca Cola and all these

different things it's just really

mind-blowing and right now there's so

many great alternatives go to your

health food store you can get pops that

tastes great made with zero calorie

stevia sweetener like we talked about

you know there's just so many great

alternatives for you we call them the

good bad option so even on our cheat

meals when we do have that cheat meal on

maybe Sunday we don't go to McDonald's

we get the good bad option so we'll get

maybe like a nice organic burger or a

veggie burger or maybe we'll get like

some 80 percent cacao from the whole

food store or whatever it might be so

there's always the good bad option try

and aim for that and just a note on

drinking water before your meal you

don't want to drink too much water after

your meal because what the water does it

will actually dilute your digestive

enzymes and you want to have as many

enzymes as you can after you eat also

taking enzymes is a great way to help

with your digestion as well yeah and the

way that you know that you're dehydrated

is well first if your mouth is dry

you're very dehydrated if you go to the

bathroom and your urine is yellow or

orange you're also extremely dehydrated

so you should ideally make sure that

your urine is it's clear that's gonna

help ensure that you're hydrated and

that's probably one of the most

important things you can do and as

Tatyana said we actually we try to avoid

drinking our calories oh yeah you know

oftentimes you can have a drink and

you're gonna consume 200 calories from

that but your body is not really getting

the nutrition that you're gonna get from

Whole Foods

so we drink water when we go to

restaurants we only drink water here's a

tip that you can do is add lemon to your

water to help alkalize it and also just

make sure you have quality water too so

try to avoid tap waters make sure the

water is at least filtered a lot of

bottled waters unfortunately too can be

more acidic and depending how it's you

know been on the Shelf and sometimes the

plastics aren't good either I have a

water ionizer I can link to that for you

guys the one that I use it is fairly

expensive but it's going to ensure that

I have the most high quality while

that's filtered that mic this micro

clustered that's ionized that's an

antioxidant and is alkaline so make sure

you invest in your water and you drink

it every single day yeah absolutely and

I mean the thing is when it comes to

weight loss and health there are always

there's another level there's always

another level you know there's or eating

organic having the ionized water like

there's all these extra things but at

minimum just make sure you're having

your veggies whatever source they're

coming from make sure that you're having

your water at minimum and then you'll

see great results from that and once you

receive those results and once you're

able to level up you can do the research

and you can always find another level of

health to strive for so those are five

weight loss tips that we have for you

guys we actually have five more and we

decided to both collaborate on this so

as you guys know I've got my youtube

channel project life mastery and Tatiana

has hers Lux health so the remaining

five tips are gonna be on the lux health

YouTube channel and so in order to watch

the part two of this video

head on over to Lux health I'll have a

link that's in the description you can

click on and go and watch part two for

our remainder five tips but I want to

thank you guys for watching this video

make sure to leave a comment below with

your tips subscribe for more videos and

we'll see you in the next video

you

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