Archive for May, 2019

9 Ways to Easily Lose Weight While Sleeping

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Most of us are looking for a simple yet effective way to lose weight for good with no effort. It turns out you can lose weight while sleeping as long as you follow some secret tips that actually work. In case you were looking for a super easy weight loss technique – here it is.
An American Journal of Clinical Nutrition study found that well-rested people burn 20% more calories after eating than those who don’t get enough sleep.
Have a shake with about 30 grams of protein before heading to bed. That’ll be enough for you to lose weight, all while catching some z’s. During deep sleep, our brain puts out a growth hormone. If you eat late at night, that growth hormone stores the food in your system as fat instead of fuel. And there you go, a few more inches around the waist that you never asked for.
Consuming alcohol close to bedtime will make your body metabolize the alcohol during your sleep. This process will keep you from achieving a state of REM sleep, which is when your body burns the most calories at night.
Exercise gets the heart pumping and wakes the body up, making it difficult to achieve a good night’s rest if you work out before you go to sleep so do it in the morning.


Drink a protein shake before heading to bed 0:39
Have small dinners 1:14
Avoid alcohol 2:01
Set yourself a consistent bedtime 2:45
Avoid exercising before bedtime 3:47
Turn off all bedroom electronics 4:34
Turn down the thermostat 5:44
Sleep in complete darkness 6:14
Sleep naked 7:04

-Protein aids in muscle repair, and the more muscle mass you have, the more calories you burn when you’re sleeping.
-Eating smaller portions allows you to eat exactly the amount of food you need, as opposed to leaving the table feeling like you’re about to explode.
-A glass of wine with dinner is okay but don’t consume any alcohol within three hours before bedtime. That way, you’ll get some good-quality and calorie-burning sleep.
-Setting a consistent bedtime and getting the right amount of sleep, which is about 7 to 8 hours, helps the body burn more fat.
-Do your exercises in the morning, since physical training wakes the body up. Plus, it’ll help you kick-start your day and keep you energized throughout it.
-Your devices are keeping you from sleeping and your body from burning fat. Turn them off at bedtime and get some shuteye.
-Sleeping in cooler temperatures enhances the body’s storage of brown adipose tissue, which helps burn fat stored in the belly by keeping us warm.
-Sleeping in complete darkness assists your body in producing melatonin that aids in the production of brown adipose tissue that keeps us warm and burns belly fat.
-Without clothes, your body stays cool, which, as we mentioned before, also helps you burn more calories while resting.

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2 DAY DETOX and CLEANSE WEIGHT LOSS DIET | Recipe ideas & Healthy Grocery Haul

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Follow me as I detox and cleanse after a long two weeks of eating everything for the holidays! I wasn’t really trying to lose weight as much as I was trying to debloat and feel better again. This cleanse helps with stubborn belly fat, boosting your metabolism ad helping your digestive system!

NOTE: PHASE 1 I THE EBOOK- You’re not suppose to have oil and salt but I did I this video ( because I’m not really trying to lose so much weight) but for better results, skip the oils and salt!



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ANY QUESTIONS? hit me up on Instagram!

** I’m no specialist or professional. This is just what I do, Be sure to listen to your body and do what’s right for you!
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Accelerate Fat Loss | How to Combine Fasting & Keto | Get a Keto Box Designed by Thomas DeLauer…

Fasting as a Precursor to Ketosis:
Fasting and other dietary regimens have been used to treat epilepsy since at least 500 BC – to mimic the metabolism of fasting, the ketogenic diet (KD) was introduced by modern physicians as a treatment for epilepsy in the 1920s. The first modern use of starvation as a treatment for epilepsy was recorded by a pair of Parisian physicians, Gulep and Marie, in 1911. They treated 20 children and adults with epilepsy and reported that seizures were less severe during treatment, but no specific details were given. In 1921, two observations were made: acetone and beta‐hydroxybutyric acid appear in a normal subject by starvation or a diet containing too low a proportion of carbohydrate and too high a proportion of fat. The transition from fasting to (keto) dieting was due to a connection that was made by William Lennox of the Harvard Medical School. He observed that epileptic seizures began to subside after 2-3 days of fasting – which led him to conclude that the change came from a change in metabolism; more specifically, a change in the body’s fuel. Concurrently, Dr. Wilder at the Mayo Clinic proposed that the benefits of fasting could be obtained if ketonemia was produced by other means – Wilder proposed that a ketogenic diet be tried in a series of patients with epilepsy. He suggested that the diet should be as effective as fasting and could be maintained for a much longer period of time – he subsequently reported on patients treated with the ketone‐producing diet at the Mayo Clinic and coined the term “ketogenic diet.”

Basic Fasting Benefits:
How Fasting Promotes Fat Loss- Fasting increases levels of the catecholamines norepinephrine and epinephrine, which increases fat breakdown – they work synergistically with each other to dictate metabolic responses within the body. Essentially, they activate hormone-sensitive lipase, which initiates lipolysis, the breaking down of triacylglycerols into free fatty acids and glycerol.

Fasting & Autophagy:
A study published in the journal Autophagy looking at liver cells found that fasting increased the number of autophagosomes by up to 4-fold, with the greatest increase at about 48 hours. The level of autophagy activity can be measured by simply counting the number of autophagosomes (the cellular organelles that degrade dysfunctional proteins), as these increase in number when autophagy is stimulated. It’s the process by which cells degrade and then recycle unneeded or dysfunctional proteins and organelles (via lysosomes). Simply, autophagy is a natural process in which your body removes toxins and estrogenic chemicals and recycles damaged cell components.

Keto & Fat Loss:
Due to the metabolic shift that your body undergoes, your body begins pulling from its own fat stores into to produce energy it needs, hence weight loss. A study published in the journal Diabetic Medicine looked at the effectiveness of weight loss in a low fat group vs low carb group.

**There’s a lot of studies showing the effectiveness in normal individuals, so this study actually looked at the effectiveness in Type 2 diabetics**

Study found that over a 3-month period the keto group lost 15.2 lbs, while the low-fat group lost only 4.6 lbs – keto diet caused 3x more weight loss.

Keto & Mental Acuity:
A study published in the journal Molecular Brain Research found enhanced expression of genes encoding for mitochondrial enzymes and energy metabolism in the hippocampus, a part of the brain important for learning and memory. In other words, keto increases the number of mitochondria in brain cells (more energy).

A study published in the journal Trends in Neuroscience in hippocampal neurons showed that ketones directly inhibited the neuron’s ability to “load up” on glutamate – creates a better balance between GABA & Glutamate.

Ketones can also cross the blood-brain barrier, and signal hypothalamic neuropeptides that stimulate neurogenesis, which may improve expression of neurotrophic factors such as BDNF and nerve growth factor.

The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

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The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

  • The Complete Ketogenic Diet for Beginners Your Essential Guide to Living the Keto Lifestyle

“What I love about this book is that it brings healthy ingredients to the forefront, without being snobby. The section on keto-friendly alternatives is particularly useful, and every recipe is just 6 carbs! That’s some no-brainer type of keto stuff I can get behind.”—Amanda C. Hughes, Keto Cook at, author of Keto Life and The Wicked Good Ketogenic DietEating healthier, losing weight, and trimming your waistline―no matter what your reasons for following the ketogenic diet

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These are 8 real tricks to lose weight effortlessly. If you’re looking to lose weight fast these are the easiest psychological as well as physical weight loss hacks that actually work. Both men & women want to burn all their body fat in just a week without dieting working out or cardio. Unfortunately there is no magic pill to lose stomach fat, but there are tips & tricks that can really help you go from lazy to motivated.

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You don’t have to enjoy dieting & exercising in order to do it 1:10
Motivation Snowballs 4:59
Satisfy your hungry stomach before you satisfy your hungry mind 5:53
Incorporate foods that you actually enjoy 7:02
Incorporate daily activities that you enjoy 7:50
Treat your body like a temple 8:31
Feel successful and reward yourself 9:33
To have something to lose 10:13

If you’ve been looking for a way to lose weight effortlessly you’ve probably heard of things like drinking more water, eating smaller portions, taking fat burners, eating from smaller plates, using body wraps, chewing your food slower, & using the stairs instead of the elevator. But unfortunately the truth is that none of these tricks really work or at least they don’t work to the degree that you need them to work to come any where close to making a noticeable difference. And the reason why these tricks don’t work can be explained very easily with a quote from President Roosevelt that goes like this “nothing worth having was ever achieved without effort.” The point is, no matter how hard you look you won’t find the magic pill that lets you lose weight without putting any effort at all into diet & exercise. However, there are ways that you can change your mental disposition & your outlook to make weight loss a much more effortless process. Even though that doesn’t sound as appealing as a magic pill, these methods are actually real & these psychological as well as physical tricks that I’m about to share with you in a second will really help you lose weight with less resistance from your mind & your body. Let’s start with the very first one, you have to come to the understanding that you don’t have to enjoy dieting & exercising in order to do it. And to prove this I’m about to tell you something that no other personal trainer has ever told you. After consistently working out for over 15 years, after being a personal trainer for over 10 of those years, after being a fitness model, & even after opening 3 of my own gyms I can admit that I never loved exercising. Ever. In fact most of the time I don’t even enjoy it. Even now after all these years there are plenty of days where I absolutely hate working out. But I still do it, almost everyday regardless of how I think & feel about it. The reason why I bring this up is because realizing that you don’t have to enjoy exercise to actually do it is a very very important distinction. It’s important because so many people that struggle with weight loss believe that the other people that are in good shape are the types of people that love working out. Meanwhile theyyyy don’t. So this creates a mental barrier that says I can never do what those “more athletic” people do because I’m different, I happen to hate exercise. The reality is that there are plenty of people in incredible shape that hate exercise just as much as you do. But the difference is that they realize that their thoughts & their feelings are not the same as the actions they take. So regardless of what you think or how you feel about exercising, I want you take this one action that can change your whole life…. just…. show… up. Now why would you just show up to something that you absolutely hate well there are two major reasons. The first one which is actually my next tip can be summed up with another quote… “the delay of gratification is exactly what leads to gratification.” The point here is that sure eating a good diet & exercising might suck. I mean with exercise alone if you’re doing it right you’ll be covered in sweat, barely able to breath, while feeling sore all over your body…that sounds like torture, & in a sense it is… but something far worse than that feeling is the feeling you get from constantly reaching for instant gratification. Anyone that has spent a whole day giving into their urges & seeking convenience, as well as expediency has felt like absolute garbage by the end of the day. However, by delaying that feeling of gratification you’re actually able to attain it. I’ll give you a couple examples if you lay around eating junk food all day long by the end of the day you’re just laying there mindlessly shoving cheese doodles in your mouth that no longer even taste good, & your feeling tired, even though you did nothing you’re feeling tired, practically nauseous & disgusted with yourself.
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