Category Archives for "Weight Loss"

Dec 16

How to lose weight if you weigh 220 lbs or more

By Marianne Schwartz | Weight Loss

 How to lose weight if you weigh 220 lbs or more

Nowadays it is very easy to gain weight. If you don’t think so. Go on and look around you!!

How to lose weight if you weigh 220 lbs or more

1.How to lose weight if you weigh 220 lbs or more

Right now, you don’t even need to leave your house to be seduced by the delicious smell of McDonalds and other Fast Food stuff.


Simply turn on your computer and watch Netflix or a movie.

You will see that unconsciously you will be attracted to do the same as the leading characters in the movie.

Whether that is eating a pizza or a hamburger…….

In addition to this relatively smart marketing trick, big corporations are used to spend big bucks on advertising to literally “push” their product in your body.

We see it all around us. Big menu’s you can buy to ease your hunger and it wont cost you anything.

It will save you time in doing the groceries, preparing the food and doing the dishes.

Isn’t that fantastic?

Well, every good point has its bad side….

The consequence of this is that your body get a ridiculous amount of surplus nutrition inside.

If it was good nutrition it would be another thing, but what you are actually doing is putting up a lot of bad things in your body that doesn’t do your body any good.

Being overweight means you have too much weight for someone of your height and age.

Many young people now sometimes say that they are too fat. Is that true? At a BMI meter you can see if you are really overweight.

For some people they are have always been a bit skinnier of heavier because of their metabolism system.

So the question I had was: How to lose weight if you weigh 220 lbs or more.

2.You Need The Right Mindset & Strategy

At The Fit System my eBook called 20 Rules for Losing Weight is designed around FAST weight-loss without any calorie counting or starving dieting.

You can read more about it at the bottom of the article.

How to lose weight if you weigh 220 lbs or more

Reasons why you may weigh 220 lbs or more

Your weight will not be the same every day.

One time you may weigh more than another time and in the morning you weigh less than the evening.

That is normal, especially if you ate a good meal and therefore you may weigh more in the evening.

For girls and women, you do not need to worry a lot!

Because some women hold more moisture when they are menstruating and thus temporarily weigh more.

These are situations that cause your body to come back to normal weight within a few days.

We’re talking about being overweight if you weigh too much over a longer period.

In most cases, obesity is a combination of:

  • Wrong eating habits
  • Too little exercise
  • But there may also be other causes, such as
  • A (metabolic) Disease
  • Usage of Medication
  • Heredity
  • Irregular Appetite (which makes you constantly hungry)
  • Emotion Food

Sometimes your mind is controlled by food. If you feel bad then you eat something, so you will feel better afterwards.

So essentially you do not eat because you’re hungry, but because you want to feel better. We call this eat emotion.

You’ve taught yourself to eat something if you feel rotten, to comfort yourself. But it can actually be a habit in your family to eat because it is so cozy, or to enhance the atmosphere.

If you do that often enough then get used to it and eat so that you will feel better (to revive that certain happy feeling).

You will often end up in a circle: you feel rotten and eat.

When you feel weak, you will eat.

When the weather is bad, you will eat. It is important to learn different with your emotions to go.

How to lose weight if you weigh 220 lbs or more 3

3.I feel fat because I weigh 220 lbs or more

How to lose weight if you weigh 220 lbs or more.

There are also women who feel fat, but according to the BMI meter have a normal, healthy weight.

If this is the case, you should have a clear look at yourself and see why you are not happy with your body.

Most of the times it is a part that does not makes you satisfied.

For example, your abdomen, but it can also be that you feel unsure or unhappy and as a result of that feel fat.

It is important not to attach a lot of value to other people’s body’s and weight.

You should be secure and happy in your own skin and if not you should take some action to get this done.

4.Consequences of Severe or Prolonged Obesity

Overweight teenagers obtain a bigger to risk to be also overweight as an adult.

The more surplus weight you have, the more risks this entails. You have a greater chance to obtain:

  • Diabetes
  • Heart and vascular disease
  • Gallstones
  • Arthralgia
  • Certain forms of cancer

Youth obese often have a diminished sense of self estem.

They are often dissatisfied with himself and make himself much about their body and weight.

They often have fewer friends, more often alone and are more easily bullied or discriminated against.

It is difficult to get along well with sports and outdoor games.

Severe obesity is also known as obesity….

Essentially anything that is too much of weight on your body is overweight.

The first step is important to realize this and get passionate about losing weight.

I would say that this is the foremost and most important reason if you are weighing more than 220 lbs and want to lose weight.

Well, that was the case and what I found out in my own personal weight loss journey when I asked myself: how to lose weight if you weigh 220 lbs or more.

How to lose weight if you weigh 220 lbs or more 4

5.How to lose weight if you weigh 220 lbs or more: 6 simple tips that work 100% sure

Everybody wants to lose weight.

But how can you achieve this?

Methods that promise to have immediate results are usually not good for your body because you for example do not get enough calories inside.

So lets answer the question I had back then: How to lose weight if you weigh 220 lbs or more.

That is for me the foremost reason to put some tips over here that have a guarantee to work if you stick to these.

If you continue to follow these tips you will be sure to develop a healthy pattern and get in a healthy pattern that is easy to maintain.

Tip 1. Eat slowly

Eat slowly if you want to lose weight quickly.

This is a proven method.

Take time for your meal and make it a pleasant occasion!!

Use small plates, small bowls and small cutlery and this will already help you tremendously.

Because you will feel full, you will be less easy to eat snacks afterwards.

In this article about I will write more on this subject and you will find all the knowledge you need to eat less and thereby lose weight faster.

Tip 2. Eat 5 to 6 times per day

You can eat and lose weight faster by eating up to 5 a 6 times a day.

This may sound contradictory, but it really works.

The idea is to spread the same number of calories over multiple smaller meals.

This prevents your blood sugar and insulin level to go much less up and down during the day.

The consequence of this is that you will have less hunger and food cravings.

In addition, there is less body fat stored under the influence of a stable insulin level.

Because of the fact that you eat so often each day, your blood sugar level remains constant throughout the day.

You have more energy and you never feel weak and distracted between meals throughout the day. Result: lose weight much faster!

Tip 3. Always eat breakfast

ALWAYS eat breakfast.

I myself also have some troubles with this, but if you have a decent healthy breakfast every day, you also have a lot more energy in the morning.

Make sure there are lots of fiber are in your breakfast by eating whole grain products.

And always use a good source of protein such as lean meat, low-fat cheese, egg or fish. A good breakfast creates an efficient metabolism that stores less fat.

And decreased fat storage means automatically that you will lose weight fast.

Tip 4. Eat less soon as the sun goes down

Eat less once the sun goes down. Why?

This is a very important habit.

This because you body will get less active the later it gets in the day and therefore less able to process the calories you eat.

In order to lose weight quickly. It is important that you do this well as to avoid gaining weight quickly and giving your body the chance to get rid of the surplus weight.

Note that there are studies showing that the evening meal creates opportunities for extra storage of fat, but there are also studies that suggest that it is not all that bad a source.

Either way you will protect your digestion and sleep better. Which in the end is good for your hormones as well.

Tip 5.Try an amazing program that will help you do it!

If you liked the information in this article and are ready to START to lose weight, my own eBook is the best place to start your weight loss journey!

Yes I am promoting my own eBook. Why? Because it WORKED FOR ME.

So that means it will work definitely for you!!!!

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

Read the information about the eBook 20 Rules for Losing Weight and see how you can book real results in the long run.


Marianne Schwartz

Any questions? Feel free to comment here under or email me!









How to make a Smoothie
Nov 30

How To Make The Perfect Smoothie – How To Get Rid Of Fat With Smoothie’s

By Marianne Schwartz | Weight Loss

How To Make The Perfect Smoothie’s – How To Get Rid Of Fat With Smoothie’s

the perfect smoothie

Smoothie’s, you’ve probably already heard a lot of positive things about it. But how do you make a perfect smoothie?

Not a surprise at all! But how do I make a perfect smoothie?

Don’t worry we have got you covered and you will learn about this as well.

This special smoothie is not only healthy but also very tasty!

In addition, it provides you daily energy, let you lose weight faster and has a lot of positive benefits.

I want you to go get the most from smoothie’s.

Smoothie’s: What are they?

the perfect smoothie 1

A green smoothie what is it actually?

A smoothie is simply nothing more than a mixed drink that consists of different vegetables and fruits.

So what will happen to my body if I’m going to drink green smoothies?

  1. You will get rid of unnecessary fat. You will see that your body gets enough food inside. When your body notices that there is enough daily incoming power, it is proven that fat will burn faster.
  1. You can fully concentrate throughout the day. Because you give your body enough nutrients, you won’t be hungry the whole time. Cravings and the urge to eat will stop as well.
  1. Positive energy the whole day and no drowsiness! Do you sometimes feel a little drowsy? Especially in the afternoon? Drop your eyes often closed in the afternoon as you sit on the couch? If so, your body does not have enough energy. Take in the morning a delicious smoothie and you will find that you have more energy during the day.
  1. Better body immune system and get less sick. You give your body a lot of power with a smoothie. Think of vitamins, minerals, antioxidants, etc. That means you’re less prone to many diseases.

In short, it pays off to make the perfect smoothie

Get a good blender! Check my blender review over here.

the perfect smoothie 2

The blender will be your best friend! You should always get a good one of a renowned brand and with a capacity of 800 watts.


The problems with a low cost fruit blender is the following:

  • It takes long before the ingredients are mixed well
  • Difficult to clean
  • Blades will have problems very fast

A cheap buy often turns out to be an expensive one.

I myself already use for four years a Philips fruit blender to make smoothie’s.

the perfect smoothie 4

The process to make the perfect smoothie goes as follows:

Step 1: You take different fruits and vegetables as you wish to have, wash it thoroughly under running water.

Step 2: After you stop punning all the food in the blender, let the blender just blend for one minute. After the blender is finished, you can start enjoying your smoothie.

I think a smoothie is at its best when it is very cold. If you’d like to add a cold smoothie than 2 or 3 ice cubes.

If the smoothie is too thick then add a bit of water.

Once your smoothie is too thin then add a food product.

Do you disgust or hate a particular food?

How to make a Smoothie

No problem at all!

Add it to all your food products in the blender and blend it! You wont taste it and yet you will get all these vitamins and minerals!

How often, how much and when I can take the perfect smoothie?

How often, how much and when you can just take the perfect smoothie all depends on your own goal.


Are you doing well with losing belly weight and you do not want get too much sugar inside on a daily basis?

Then do not take more than 300ml a day.

When you are not losing weight and busy or if you do not lose weight fast, you can take more than 300ml smoothie a day

The amount so you can take all depends on what your goal is every day, what you do every day and how much you eat with it.

So it’s very difficult to say you’re allowed as much and you so much.

The only way to find out the correct amount is keep a close look for a week and keep track of what you drink every day exactly.

How to make a Smoothie

In the morning I often treat myself to a smoothie so I start the day good.

In the evening I almost never take a smoothie, only if it is still early in the evening and if I’m very hungry.

Do not make your perfect smoothie with only fruit and vegetables!

If you only add vegetables and fruits together while making a perfect smoothie, you almost get nothing but sugar / slow carbohydrate.

Once you are now going to make a smoothie it is wise to attach some protein-rich foods.


Foods such as chia seeds, goji berries, peanuts, almonds, cashews, little skinny French cottage cheese.

If you do that your body gets plenty of unsaturated fats and proteins inside.

Which in turn ensures that you’ll burn more fat daily. Congrats, you find the recipe for the perfect smoothie!


Don’t do this only when making your perfect smoothie!

Not only in making smoothies it is important that you have some protein, and some unsaturated fat foods, but it is also important when making your big meals and snacks.

Make sure your smoothies / protein shakes, large meals and snacks always have some proteins, carbohydrates and unsaturated fats.

Failure to do so increases the chances that you wont lose any weight.

My top 3 of Favorite smoothie’s

the perfect smoothie 8

Strawberry Banana Smoothy

First, the smoothie that I personally find most delicious, strawberry-banana smoothie. It has a soft flavor and is easy to make. So what do you need?

  • Half a banana
  • Approximately 10-20 strawberries
  • Water or milk

First you cut the fruit.

I always use half a banana, because I noticed that the taste of the banana ‘dominates” very easily and I think it’s also good to have a strong strawberry flavor.

But that is my own preference though.

If you have cut everything you add the water or milk in the blender.

Choose milk if you want something creamy, and water if you just want to go for something fresh.

Also, water is healthier because it naturally contains no calories. Then add the fruit and mix until it is smooth.

Never start with too much because something thinner is easier than making something thicker.

You can also decide to put yogurt in your smoothie, but this is not necessary.

the perfect smoothie 7

Kiwi banana smoothie

This smoothie is also delicious.

Kiwi has a very strong taste by itself but because there is through banana, the flavors ‘neutralize’ a bit. So what do you need?

  • 1 Banana
  • 2 Kiwi’s
  • Milk

First cut the fruit.

This smoothie I have chosen comes with milk because I think this is simply something better. Of course you can also use any other liquid you like it.

Put some milk in the blender and then put the fruit in.

Mix everything until it is smooth. Your smoothie is ready!

the perfect smoothie 6

Berry smoothie

the perfect smoothie 5

This smoothie again is delicious! For this smoothie you just need to buy frozen berries. So what do you need?

  • Box of (frozen) berries.
  • Milk
  • Yogurt

For this smoothie you don’t need to cut anything.

Berry fruits are already small enough to put in the blender.

Add the liquid and yogurt in blender.

This is better for your blender and mixes a lot easier. Then add your berries. If you like it, you can also add extra raspberries or strawberries.

Note that you do not need to use too much yogurt because otherwise it is not really a smoothie but more yogurt with fruit.

Smoothies are really super easy to make.

Basically, you can already make a smoothie by simply mixing some fruit in the blender.

However, smoothies are not a 100% replacement for your daily requirement of fruits.

In fruits are fibers that are good for your body. As you mix the fruit, ‘disappear’ as it were the fibers.

Of course, a smoothie is super healthy but do not forget to always eat an extra piece of fruit per day.

As I have already told you can always change the thickness of the smoothie by adding more or less liquid.

It depends simply on what you like it, that’s why I have put no quantities there.

Are you ready to make your own Smoothies? Read my Fruit Blender Review and get started making your own!

Read my Smoothie Fruit Blender Review by Clicking Here

Would you like it if I often write Smoothie recipes? Let me know!

Are you more into tea? No problem. Check this interesting article over here: Read More