hp fat weight loss - holmes...

Y O U R G U I D E A B O U T

Fat & Weight LossA L L Y O U E V E R W A N T E D T O K N O W

A L L Y O U E V E R W A N T E D T O K N O W A B O U T F A T A N D W E I G H T L O S S

I N T R O D U C T I O N

What is fat?Types of fat

C H A P T E R 0 1

Belly and Upper body FatCauses and what to do

3 tips on how to manage stress

C H A P T E R 0 2

Bottom and Lower Body FatCauses and what to do

R E C I P E T O S TA R T N O W

Green smoothie recipe

What is fat?



W We can have a tendency

to gain weight as we age,

changes occur in our

metabolism and if they happen also in

our lifestyle that can be a recipe for

disaster.

Suddenly the same routines and eating

habits we had no longer guarantee us

the same results of a balanced weight in

a lean and toned body.



G A I N I N G W E I G H T C A N B E A R E S U L T O F A G I N G , I N C L U D I N G T H E H O R M O N A L C H A N G E S A N D

T H E S L O W I N G M E TA B O L I S M T H AT I T C A R R I E S . I T C A N B E A R E S U L T

O F M E D I C AT I O N O R E V E N B E H E R E D I TA R Y. B U T I T W I L L M A I N LY

B E A R E S U L T O F Y O U R D I E T.

Changing and adapting what you eat, when you eat

to your body is the best way to guarantee a healthier and slimmer you. We can divide the types of fat into

main groups.


Brown fat is usually seen as more temporary type of fat.

It can actually be found in higher amount in lean people

rather than in obese people. And this added to the fact

that children have a higher concentration of brown fat than

adults, means that it can be considered to behave more

like muscle than like fat, at least like whit fat.

White fat is the type of fat that we are used to focusing

our attention on. Its job is to store energy and it has

a fundamental role in keeping the system healthy.

However when it’s in excess, it reduces the production of

adiponectin (the hormone that makes the liver sensitive to

insulin) and it can lead to increased risk of diseases such as

diabetes and heart disease.

S U B C U TA N E O U S O R S U P E R F I C I A L F AT I S J U S T U N D E R N E AT H T H E S K I N , L I K E C E L L U L I T E , W H I L E

I N T E R N A L , D E E P O R V I S C E R A L F AT C A N R E P R E S E N T A H I G H E R H E A L T H

R I S K A S I T C A N B E W R A P P E D A R O U N D O R G A N S , L I K E T H E L I V E R .


W H AT Y O U ’ L L L E A R N

Causes and what to do

Chapter

1Belly and Upper

body Fat

AAbdominal and upper body fat

concentration usually occurs

when there is not a balanced

diet in place and it is considered to be

the most health damaging type of fat.

Either the types of foods selected are

not healthy, including processed and

trans-fats, or there is also a question of

portions, that are larger than what they

where supposed to be. Doses of food

that surpass the body’s energy needs

result in deposits of fat.

Stress, depression and anxiety can also

lead to weight gain around these areas.



H E R E A R E 3 T I P S O N H O W T O M A N A G E S T R E S S E F F E C T I V E LY :

W H AT T O D O ?

Adding 30 minutes of moderate exercise to your daily

schedule will help trim down the centimeters around

the waist. Go for full gym circuit making the most of the

equipment to boost your results. Talk to a personal trainer

to guarantee you know all the best tricks and tips that

suit you. Include classes in your weekly schedule as they

can keep you motivated and allow you to find like-minded

people that share common goals.

Stress can also be one of the agents that leads to this by

increasing the production of cortisol, the so called stress

hormone that can make you feel hungry all the time.



1PRACTICE MEDITATION

Relaxing reduces hypertension and

anxiety, promoting the way your

metabolism and immune system work.

By meditating and learning how to

relax you’ll improve your mood and

concentration, reducing your fatigue

and strengthening the mind to cope

with the next stressful episode much

more effectively.

When you really get into the practice

of meditation you’ll find you can

actually be less impacted by stressors,

with a stronger ability to focus and

concentrate on the tasks at hand.


2GET REGULAR EXERCISE

Physical activity releases tension and

promotes the release of endorphins

- your natural feel good chemicals.

Through regular exercise, your body

becomes less able to waste energy on

being stressed, in turn easing your

anxiety.


3SWIMMING, ANTIGRAVITY OR

MASSAGES

These are great exercises to

decompress and reduce muscle tension

at the same time; strengthening and

giving further resistance to your core.

For best results in muscle and back

contraction, use a warm wrap around

your shoulders to promote relaxation

and reduce the tension knots. All those

little massage gadgets, be it tennis

balls or a scalp massager, can be useful

resources if they help you feel lighter

and calmer.


P refer whole foods, vegetables

and fruits, and reduce the

amount of food per meal. Choose

not to buy things that where factory

produced and stick as much as possible

to the original product. A smaller plate

can mean you can trick the brain into

thinking the mission is accomplished and

that it is satisfied even with a smaller

amount of food. Another trick is making

sure you take your time chewing and

enjoying your meal. A combination of

exercise and diet will cause overall

weight loss and it will reduce the deep/

internal fat stored in the belly. This will

have a positive impact on your health.



Chapter

2Bottom and lower

body fat

W H AT Y O U ’ L L L E A R N

Causes and what to do


Accumulating fat in hips, bottom

and thighs usually occurs more

in women. The causes can be

linked to hormonal changes like the

ones that take place during adolescence

and menopause, covering all the fertile

life spam.

It can also be linked to water retention

and bad circulation of blood in the body.

You might have noticed that once you

try to go on a diet and trim down these

problem areas you’ll lose upper body

weight rather faster. The tendency for

the body to hold on to the fat storage

will persist and you end up with a slim

face, arms and belly while legs and

bottom remain roughly the same.

The difficulty to get rid of the fat

located in thighs and bottom usually

has hormonal causes, and the most

powerful ally is your diet.



W H AT T O D O ?

Include full vegan meals in your day.

Fiber is much needed for a healthy body and you can get

the necessary protein from beans, grains and seeds. Focus

on including at least 5 different vegetables and fruits a day

as they will also help keep you hydrated.

Get active.

Don’t remain sited for long periods of time. Stand up, take

walks, go up and down the stairs.

Walking at least 250 steps per hour can reduce the

negative impact of sitting down.



Research* has been showing the harms of sitting for long

periods of time and the hours you spent at your desk are now

being seen as equivalents of the health harms of smoking

cigarettes. So if it is really true that “sitting is the new

smoking” there are steps you need to take to make sure you avoid the harm associated with

a sedentary lifestyle.

Sitting is thenew smoking


“

*Source: Los Angels Times “‘Get Up!’ or lose hours of your life every day, scientist says”

“


T O B U R N T H I S T Y P E O F F AT A R E G U L A R E X E R C I S E T H AT F O C U S E S

O N T H E P R O B L E M A R E A S I S H I G H LY R E C O M M E N D E D .

Adding MIB class to the weekly schedule can help

increase muscle mass and therefore reduce the amount

of accumulated fat.

Avoid running and it may result in a high impact activity

that has the potential to damage the joints. Swimming,

walking and dancing are preferable activities. Of course,

the fastest solution is getting the benefit of a personal

trainer that can guide you towards success, setting

reachable goals and helping you stay on track.


Massages to drain lymph nodes can have a significant

visual impact.

They can reduce fluid retention and alleviate the

symptoms. If you are not pregnant a depurative drink

can balance the system. Making sure you ingest a lot of

liquids during the day is also paramount. A healing and

detoxifying drink can help not only cleanse and detoxify

but also make you feel full and energized.

Kicks start the day with raw ginger zest and fresh lemon juice in warm water solution.

Mix to taste.

Green smoothie

recipe


INGREDIENTS

2 handfuls of spinach, kale or chard

(stems and all)

1/2 lemon (peel and all)

1 medium cucumber

2 green apples

SERVES 2 BIG GLASSES

Rinse all ingredients and put

through a juice machine in the

order they appear.

Kicks start your day with raw ginger zest

and fresh lemon juice in warm water

solution. Mix to taste.

SUBSTITUTE ONE MEAL OF THE DAY WITH THIS

NUTRITIOUS FRESH VEGETABLE SMOOTHIE.


RECIPE


Enjoy immediately!


Enjoy the journey.

W W W . H O L M E S P L A C E . C O M

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