“THE MAGIC OF EXPERIENCE WILL RESHAPE YOU”
Body Transformation
“Every journey needs the first step”.
Welcome to the EATBCM blogs that will make your transformation easier and quicker. The flood of information is waiting for you to find out the secret or magic to transform your body and get lighter, leaner, and exquisite. A complete transformation is more than just physical, as you will witness later that how your mind soul and body will be taken by a true metamorphosis. EATBCM assure you that if you stick to the designed programs with proper workout strategy, you will end up getting your desired results. So, brace up yourself, sit back and take a chip into this pond of information and change your life.
This blog will not burden your mind, I am going to tell you simple strategies with solution and executions which will show you maximum results.
If we breakdown the transformation, it is divided into three different portions:
- Diet
- Workout
- Sleep
This is extremely important to understand that there is significant evidence that losing excess body fat is difficult for most individuals and the risk of regaining lost weight is high. From the first day of initial entry training, an understanding of the fundamental causes of excess weight gain must be communicated to everyone, along with a strategy for maintaining healthy body weight as a way of life.
The principle of weight gain is simple, energy intake exceeds energy expenditure. Overweight and obesity are the results of a complex set of interactions among genetic, behavioural, and environmental factors. The percentage of individuals who lose weight and successfully maintain the loss has been estimated to be as small as 1 to 3 per cent (Andersen et al., 1988; Wadden et al., 1989).
Eating habits that may promote overweight:
- Opting for high-fat, calorie-dense foods
- Opting for high-fat snack foods from strategically placed vending machines or snack shops combined with allowing insufficient time to prepare affordable, healthier alternatives.
- Consuming meals at sit-down restaurants that feature excessive portion sizes or “all-you-can-eat” buffets.
Simple changes that can modify the eating environment:
- Go for Eat BCM prep meals which are portion control with a proper description of fats carbohydrates and proteins
- Learn to estimate or measure portion sizes in restaurants
- Learn to recognize the fat content of menu items and dishes on buffet tables
- Eliminate smoking and reduce alcohol consumption
- Substitute low-calorie for high-calorie foods
- Modify the route to work to avoid a favourite food shop
Diet
Diet’s contribution to weight loss and fitness is 50%. You can lose weight or get rid of extra fats without exercise, but you cannot lose weight by ignoring your diet.
Eat BCM is offering different meal plans. You do not have to waste time in designing a meal plan, check our website and chose your meal plan and we deliver meals at your door without and headache.
How to choose the right meal plan for you
There are plenty of ways to find out which meal plan is better for you, but it would take your time and effort, or you may end up exhausted from searching meal plans. Eat BCM is there to help you out, in choosing the best suitable meal plan which matches your taste and lifestyle.
Weight Loss Meal Packs
12 - 18 Meals
This meal plan is designed by a certified nutritionist. It is equipped with super light meals and light meals, which start from 200 – 400 calories per meal. You can easily choose from our range of weight loss meals and cross the effort and time botheration to find out a suitable meal plan.
Weight loss meal pack comes in three categories:
- 12 Meal Pack
- 18 Meal Pack
- Build Your Own
Balanced Meal Packs
12 - 18 Meals
This meal plan is designed by a certified nutritionist. It is equipped with Balanced Meals, which start from 400 – 500 calories per meal. You can easily choose from our range of balanced meals and cross the effort and time botheration to find out a suitable meal plan.
A balanced meal pack comes in three categories:
- 12 Meal Pack
- 18 Meal Pack
- Build Your Own
Stay healthy and balance your body with our Nutrition controlled great tasting meals. Everyday meals are designed to offer you the most popular meals with the best taste experience while maintaining your body shape. All meals are designed by certified nutritionists.
Muscle Gain Meal Packs
18 - 24 Meals
Muscle Gain Meal Pack
This meal plan is designed by certified nutritionists. It is equipped with Muscle Gain Meals, which start from 400 calories and above. You can easily choose from our range of Muscle Gain Meals and cross the effort and time botheration to find out a suitable meal plan.
Muscle gain meal pack comes in three categories:
- 18 Meal Pack
- 24 Meal Pack
- Build Your Own
Build muscle with our Nutrition controlled great tasting meals. Our Muscle Gain meals are designed to offer you the most popular meals with the best taste experience while helping you build muscle with their high protein and high carb content. All meals are designed by certified nutritionists.
High Protein Meal Pack
12 Meals
High Protein Meal Pack
This meal plan is designed by certified nutritionists. It is equipped with High protein Meals, which start from 300 – 500 calories with high protein. You can easily choose from our range of High Protein Meals and cross the effort and time botheration to find out a suitable meal plan.
High protein meal pack contain 12 meals with high protein and we also have a range of gluten-free meals. You can have the option to choose gluten-free meals with a range of our highest protein meals with an average of 80g of protein a day. Increase your energy levels and build muscle with our great tasting meals.
Gluten Free Meal Pack
12 Meals
Gluten Free Meal Pack
This meal plan is designed by certified nutritionists. It is equipped with Gluten Meals, which start from 180 – 500 calories with gluten-free meals. You can easily choose from our range of Gluten Meals and cross the effort and time botheration to find out a suitable meal plan.
- Gluten-free
- 2 meals a day for 6 days
- Meals designed for a balanced diet
- Designed by Certified nutritionists
Workout
Exercise is important for weight loss although weight loss can be done without exercise only 10% of people can lose weight without a workout and that would be an extremely low rate of weight loss. However, the reason dieting is so much more effective than exercise is that it takes a ton of activity to create a 500 to 700 calorie deficit through working out. Essentially, you would need to run seven to 10 miles a day to lose one pound a week, says Holly Lofton, M.D., an assistant professor of medicine and director of the weight management program at New York University's Langone Medical Centre. The average person cannot keep this up, especially without increasing their caloric intake.
It is much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, says Lofton. But when you combine a sweat sash and a healthy diet, you do not have to make many dramatic changes at all. For example, instead of eliminating 500 calories by painstakingly striking all dairy from your diet, you could burn 250 calories at the gym.
Therefore, exercise can speed up your process and create more tone and leaner looks. Moreover, exercise can prevent various cardiovascular disease and makes your body healthier and more immune.
“A combination of diet and exercise is best at any stage of weight loss,” says Matheny. “Exercise should be a mix of strength training and cardiovascular training, not just cardio. Both modes of exercise burn calories and, in turn, lead to stored fat being used as a source of energy.”
Weight Training
Keep in mind that the body tends to resist weight loss when you start eating less, which can lead to a plateau, says Lofton. That is what we call starvation mode, and it happens to everybody who successfully sheds pounds. Though your metabolism might start to slow as you lose weight, you can speed it up again by working out and especially by strength training.
Sleep
The human body needs time to repair the breakdown done by exercise and also to balance the hormones. Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.
Impacts of poor sleep:
- Poor sleep is a major risk factor for weight gain and obesity
- It can increase your appetite
- Sleep helps you fight cravings and make healthy choices
- Poor sleep can increase your calorie intake
- It may decrease your resting metabolism
- Sleep can enhance physical activity
- It helps prevent insulin resistance
Conclusion
Along with eating right and exercising, getting quality sleep is an important part of weight maintenance. Poor sleep dramatically alters the way the body responds to food. For starters, your appetite increases, and you are less likely to resist temptations and control portions. To make matters worse, it can become a vicious cycle. The less you sleep, the more weight you gain, and the more weight you gain, the harder it is to sleep. On the flip side, establishing healthy sleep habits can help your body maintain a healthy weight.
The information included in this blog is taken from the links listed below.
https://www.ncbi.nlm.nih.gov/books/NBK221839/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
https://www.sleepfoundation.org/physical-health/diet-exercise-sleep
https://thehealthyfoodie.com/time-for-change/
https://www.healthline.com/health/best-weight-loss-blogs-of-the-year#1
https://www.healthline.com/nutrition/sleep-and-weight-loss#TOC_TITLE_HDR_8
6 Simple Ways to Lose Belly Fat, Based on Science (healthline.com)
