Changing your diet alone can lead you to healthy weight loss. A lot of people succeed with weight loss without visiting the gym. However, many failed with their diets.

Why is that the case? What makes people fall short of their diet plans? Here are 10 reasons why most dieters fail:

#1. People Following The Fad And Trendy Diets

Fad Diets usually consist of unhealthy recommendations of calorie deficit eating plans, oddly specific one-food diets, or water-based diets.

To add credibility to these Fad Diets, they will show before-and-after results or call on a so-called fitness expert to claim their effectiveness.

In reality, most Fad Diets cause calorie deficit for the first few weeks, causing quick weight loss.

Since it is an unsustainable diet, most people will eventually bounce back and even binge, making them fail on their diet.

#2. Unreasonable Expectations

People think that they can drop five pounds in one week if they just start skipping breakfast. Or that they can lose weight faster if their diet is composed of fruits and kale blends.

Unrealistic expectations lead a lot of people to go to extremes.

And, if we do not reach that goal, we spiral down and feel defeated, leading to us leaving our diets behind.

Fixing our mindset and getting rid of unrealistic expectations must be one of the first steps to do when dieting.

#3. Inconsistent Diet

Do you remember that New Year’s Resolution you made, where you promised you’ll lose all the extra weight you gained from Thanksgiving, Christmas, and New Year?

And, do you remember how hype you were removing all that junk food from your refrigerator and cabinets? Yeah, that was a failure, ain’t it?

Likely, you started strong, eating more fruits and vegetables than fast food and processed meals. Then, you eventually destroy that diet, either because you lose some weight or feel like binging.

However, you started feeling bad once you realized that your pants are not fitting you anymore. So, you start cleaning your diet again. Then, the cycle continues with you crash dieting multiple times a year.

In dieting, consistency is the key. It does not need to be perfect. Everyone needs to understand what works for them.

In starting your diet, you do not need to remove all your junk food. It is enough that you start building a healthy balanced diet and not feeling bad for binging once or twice a week.

#4. Stress is Everywhere!

Dieters also fail because of things outside their control. It includes stress-related triggers, causing people to binge on unhealthy food.

Regardless if you are an employee, a student, or a busy parent, maintaining a healthy diet is challenging under extreme circumstances.

Research shows that our brain requires 12% more energy when under acute stress.

It leads us to consume more sugary snacks, neglecting whatever diet we already established.

Stress triggers are inevitable, so the best way to remedy them is to manage their effect on you and your diet.

Food rich in fiber is a healthy alternative to sweets to reduce your stress levels.

If you are not in the mood for food, then Chamomile Tea is another option.

#5. You Focus Too Much on Calories

When your goal is to become healthy, you don’t really care about the calorie count.

You care about the vitamins and benefits you’ll get from what you ingested.

However, most of us go on a diet to lose some weight.

One of the most popular ways to achieve this is to make sure your calorie intake is lower than your calorie outtake.

Generally, this is a good rule to follow.

It is simple, which basically means you must do more activities to set off all the food you ingested.

As long as it is not taken to the extreme, this is a pretty harmless diet rule.

#6. Underestimating Your Calories

There are some dieters who fail because they underestimate their calories.

It is either intentional or unintentional but still results in grave miscalculation.

You see, a lot of dieters assume the calorie count of a food or drink based on its size and weight.

Although, generally speaking, bigger food means bigger calories.

But this is not always the case as there are small-portion meals with an alarming amount of calories.

For example, the cookie you are munching on right now has higher calories than a slice of white bread.

Although the cookie is smaller in size, it contains higher calories because of the added butter and sugar.

These types of food are called “empty calories.”

They have a high-calorie count but with low to no nutrition at all.

Other examples include soda and junk food.

Assuming you are one of those dieters that are educated about empty calories, it does not mean you might not have lapses of judgment.

Buying your food with nutritional facts included can help you determine the right calories.

However, when cooking your own food or buying take-outs, it can be tricky.

You can still search online for their calorie count, but these might be estimates only.

And, if you are lazy, you might just eyeball it and call it a day.

#7. Diet Does Not Fit Your Normal Daily Routine

Going on a diet to improve your overall health is always a goal for most of us.

Binging is quite common after depriving your body suddenly of the food you regularly eat.

Sometimes dieting itself is not the problem, but rather the diet plan you picked for yourself.

There are instances when the food in your diet is not proper for your health and lifestyle.

People have unique wants and needs, and it goes with food too.

The food you might be incorporating into your diet might not be the right one for you.

#8. Poor Support

When we diet, we always try to make sure that we do it for ourselves.

At the end of the day, we have the right and control over how we proceed with our relationship with food.

However, dieting can be hard.

There are many factors that can distract you from your diet plans. It is especially worse for people who started dieting because of body esteem issues.

Other people commenting on your body while dieting can be detrimental to your mental health. It can even discourage you from dieting further.

Here is where the issue of poor support can come in.

Surround yourself with amazing people you can trust.

It does not need to be your family or friends as some of them may be critical of your diet.

You can join a local group or find an online community that encourages and supports each other.

These people are most likely to understand your plea and struggles.

Remember, you are not alone in this diet journey.

#9. You Limit Your Food Choices

As already mentioned, what food comes into mind when people diet is anything salad without carbohydrates added.

This is not only wrong but unhealthy.

First, you need to change your mindset with regard to diet. Your food choices are not limited to what you see on those Social Media influencers’ posts.

Sometimes, the diet food you need is what you already have. You might just need to take away some of them out of your fridge or reduce your consumption.

To proceed with your diet journey, you must take a look at your usual eating routine.

Are you eating more junk food than healthy ones?

Are you consuming high-sugar content meals? Do you rely on takeout every dinner?

If the answer to all these questions is yes, then you might want to re-evaluate your eating habits.

Although you have a balanced meal, you might be consuming too many calories.

Cutting down on them might show immediate results.

You can also remove them from your shelves.

You can still eat food that has fewer calories and is more nutritious in your kitchen.

No need to overhaul your kitchen pantry.

In dieting, it’s good to start where you’re already comfortable and work with it.

#10. Feeling Overwhelmed

The last reason on our list of reasons why dieters fail is the feeling of being overwhelmed.

It is normal, so do not feel like you are the only one who feels a tremendous amount of anxiety.

Dieting for others can be easy as it is something they are familiar with, or they have incredible support behind them.

Others dread it as they tend to overthink.

They believe they cannot do it because they have been unhealthy all their life and cannot change it.

Some just do not know where to start.

So, when they do their research or consult a specialist, they feel overwhelmed.

You need to overcome this feeling to create a rational diet decision.

Take a breather, and do not push yourself.

Ask for guidance if necessary, or have someone prepare a comprehensive diet plan, so you do not need to worry.

This versatile appliance is a powerhouse in the kitchen, which means that if you’re into meal prep or need to regularly cook for a larger group, this could be the solution that you’re looking for.

Dissatisfied with my wimpy, bare-bones blender that couldn’t do much more than make a milkshake, I set out to find a multitasking machine that would support my healthier lifestyle.

Let’s find out how well the Vitamix 7500 Blender performed.

Vitamix 7500 Blender: Worth The Investment?

Things to Consider Before Buying a Blender

If you’re like me, then it’s probably been years since you last shopped for a blender.

As you might expect, things have changed a lot.

That’s good news if you’re looking for a model with all the bells and whistles, but it can be troublesome if you aren’t certain what all the bells and whistles are.

This is what I’ve learned by researching tips for buying a blender.

Speed Settings

It’s essential that a blender have variable speed control. Some models are simple with three settings, but others have as many as 10.

This is important because speed control is what allows you to achieve the perfect texture every time.

Whether you need to make a smooth puree or a chunky salsa, a blender with many speed settings makes this possible.

The Jug or Jar

The container in which you mix food and beverages can vary widely between models. They may be made of glass or plastic.

While some jars are sized to prepare one serving at a time, others can handle multiple servings at once.

This is a critical consideration depending upon whether you plan to prepare recipes just for yourself or for the whole family.

Multiple Functions

Some blenders are designed to only handle simple, straightforward blending.

Others can cook, fill in for a food processor, make juice and do many other things.

Before you make a buying decision, think carefully about how you plan to use your blender so that it can meet your needs.

Durability

If you plan to use your blender every day, or perhaps even several times a day, then durability matters.

If at all possible, it’s wise to choose a model that has stainless steel components.

The Vitamix 7500 Blender

This is one of Vitamix’s older models, but it’s reliable and powerful.

In the box, are the motor base and a low-profile, 64-ounce container. There’s also a low-profile tamper, a cookbook and a quick-start guide.

The dimensions are 17.5 inches by 9.4inches by 7.7 inches, and the cord is six-feet long.

Although powerful, the Vitamix 7500 Blender is designed for home use.

It can make a variety of recipes ranging from hot soups to frozen desserts.

The Vitamix 7500 is part of Vitamix’s Legacy Series. According to the website, these models offer “intuitive controls” and “simple design.”

Vitamix’s newer Explorian and Ascent Series feature more recent innovations, but fewer stainless steel parts, which may make the Vitamix 7500 a good compromise.

Pros:

• Powerful
• Versatile
• Stainless steel components

Cons:

• Expensive
• The container isn’t dishwasher safe
• No digital timer
• Only a seven-year warranty

Features and Benefits

The Motor

This is one of the features that really sets the Vitamix 7500 Blender apart from the competition.

That’s because this model features a 2.2 horsepower motor. The more powerful the motor is, the better vortex the blender is able to create.

Accordingly, this powerful motor can blend thick mixtures with ease.

That’s critical if you’re going to be blending thick, chunky recipes on a regular basis.

Even if you don’t, it’s nice to know that your blender is strong enough to handle almost anything that you might throw at it, which might include some tough, leafy greens.

The Blades

If you’ve got a powerful motor that can really cut through tough, thick foods, then it’s important to also have strong, sharp blades that can keep up.

That is certainly the case with this model. It features hardened stainless steel blades.

That’s aircraft-grade steel that stays sharp and ready even after years of use.

That is just one of the reasons why this blender is able to help you create such a wide variety of dishes.

With stainless steel blades, you know that they can cut through just about anything.

Plus, they stay sharper longer, so you don’t have to worry about them wearing out as quickly as blades made from other materials.

Variable Speed Control

Like many of the best blenders, the Vitamix 7500 Blender features 10 speed settings.

This means that you are totally in control when it comes to choosing just how smooth or chunky you want your final recipe to be.

Another major plus with this appliance is the presence of a pulse button.

Use the pulse button when you need to process certain ingredients before you begin the actual blending. As an example, you might use the pulse function to chop up larger chunks of vegetables or fruit before blending them with other ingredients.

The pulse function is precise. It runs at medium speed, and as soon as you stop touching the button, the function stops.

This means that you can achieve a finer texture with some ingredients before you create a mixture.

The Container

This is a low-profile container that is designed to fit under standard kitchen cabinets. Accordingly, you likely can store this blender on the counter so that you can easily access it every day.

Despite being relatively short, the container can hold as much as 64 ounces. This means that you could make recipes just for you or something for a crowd.

Equipped with a pouring spout, this container is made to easily dispense its contents without creating a huge mess.

However, I don’t like everything about the jar. Most notably, it’s made of plastic.

When you spend upwards of $500 on a blender, it isn’t asking too much to expect a glass container.

Glass is more durable and just gives the entire unit a top-of-the-line look and feel.

Having a plastic jar on this model feels a bit cheap.

Plastic blender containers tend to get scratched. Accordingly, anything that is etched or painted on them, like measuring markings, get obscured fairly quickly.

Additionally, this jar is not dishwasher safe, which I think is another major setback for this model.

Self-Cleaning

While it is not possible to put the plastic container in the dishwasher, this blender does have a self-cleaning function.

All you have to do is place a drop of dish soap and some warm water in the blender.

Turn the machine on to its highest speed setting to allow it to self-clean in about 60 seconds.

It is nice that no disassembly is required to run the self-cleaning function.

Still, that self-cleaning cycle isn’t always sufficient to clean absolutely everything from the container and the blades.

In short, I still wish that I could put the jar in the dishwasher for thorough disinfecting.

Versatility

This is one of the areas in which the Vitamix 7500 excels.

It includes a special tamper so that you can process even the thickest, most stubborn ingredients. This means that you don’t constantly need to stop the machine to scrape the sides.

Accordingly, you can make almost anything in this blender. Some examples include:

• Baby food
• Pancake batter
• Muffin batter
• Cookie dough
• Nut butter
• Salad dressing
• Spreads and dips
• Juices
• Smoothies
• Ice cream
• Soup

If your own imagination fails you, just turn to the included cookbook. It’s loaded with ideas and recipes that will keep you experimenting for months.

This level of versatility is mainly thanks to the number of speed settings that are available on the Vitamix 7500 Blender.

A lesser model would give you less control.

What Others Are Saying

Many customers seem to be completely satisfied with their blender.

One notes that it’s a “powerful blender” with “all the best features” while another praises the model for having a container with a cylindrical bottom, which makes it easier to clean.

Still another customer says that this blender “can take your kitchen to the next level,” calling this model a “premium pick.”

Alternatives

Blendtec Designer 725 Blender

If you choose Blendtec Designer 725 Blender, you’re actually getting a package deal. It includes a Go Jar that is designed to be more portable so that you can take it to the gym, in the car or wherever you’re heading that day.

That’s a really nice and convenient extra feature.

This model also has half-a-dozen pre-programmed cycles, which takes some of the guesswork out of creating common recipes.

These settings include self-cleaning, hot soups, juice, ice cream, dips and smoothies.

Also included is smart technology that senses potential problems like loading errors and air pockets. This is an advanced feature that the Vitamix 7500 simply doesn’t have.

With 100 speed settings, this is a really sophisticated appliance. The touch-screen controls are sleek and modern while the graphic OLED display is capable of communicating with users in four languages.

This model is more expensive than the Vitamix 7500. However, with its impressive power, extra accessories and clearly sophisticated functionality, this unit is probably worth it for the person who plans to use their blender a lot.

Quiet operation means that you won’t disturb the rest of the family with early morning use.

Plus, the 90-ounce container is huge. If you’re used to preparing meals for a crowd, this is a great choice.

Durable, stylish, powerful and sleek, it would be difficult to outperform this model from Blendtec.

Ninja BL610

While not quite as powerful as the Blendtec, the Ninja BL610 is still a high-speed machine that features a 72-ounce container.

Actually, this is an eight in one blender that can grind coffee, make smoothies, chop foods, create baby food and make ice cream. You also could mince and shop meat, make soybean milk or extract juice.

That’s a lot of functionality in a single appliance.

Plus, it has a 2.25 horsepower motor.

The six stainless steel blades are razor sharp to cut through even the toughest foods. This means you can juice absolutely anything, even those tough leafy greens.

A wide variety of speed settings are possible, and all removable components are dishwasher safe.

This blender also has a self-cleaning cycle for messes that aren’t quite so tough.

Cleanblend Ultra Blender

The Cleanblend Ultra Blender is a much more economical model for consumers who are looking for excellent value.

It comes with a smaller, 40-ounce pitcher. Nonetheless, the 1,000 watt motor is sufficiently powerful, and the inclusion of a convenient tamper wand is a thoughtful accessory.

There are eight stainless steel blades ensuring that your ingredients get chopped as precisely as you like.

On a model this inexpensive, it’s nice to see features like 10 speed settings and a pulse function.

With this single appliance, you can liquefy, puree, process, heat, grind, chop, crush and blend. This makes it pretty much as versatile as all of the other more expensive models on this list.

Even the five-year warranty isn’t too bad for an appliance at this price point.

Final Thoughts

This model isn’t Vitamix’s latest, but it’s reliable.

The powerful 2.2 horsepower motor of the Vitamix 7500 Blender is impressive, and it can make hot soups, dough, frozen desserts, flours and more.

This model also has stainless steel components around the casing and dials. This makes it more durable and quieter than some newer Vitamix Explorian models.

While this blender has a lot going for it, it’s priced at more than $500, the container isn’t dishwasher-safe, the blender lacks a digital timer and it only has a seven-year warranty.

Still, for the right buyer, this is a quiet, powerful and versatile choice.

However, metabolism trackers were once reserved only for clinical use, so they are fairly new to the mainstream, which means few people are confused about why they should own one.

According to health experts, learning about your metabolic health helps you see how the foods you eat affect your body’s ability to burn them for energy or to simply store them as fat, which can cause you to gain weight. Hence, if you are trying to lose weight, it is the main reason to own a metabolism tracker.

In fact, after looking into several metabolic trackers, we found that there are plenty of reasons to own one, which we will look at next.

Why Own a Metabolism Tracker?

It Helps You Know if You Have a Slow Metabolism

A slow metabolism, which means your body burns fewer calories than it should even during physical activity, can be irritating when you’re trying to lose weight and can’t understand why you’re not able to.

It can also cause various symptoms, such as thin hair, brittle nails, a lack of energy, slower movements, and more, which can interfere with your daily life and self-esteem.

However, using a metabolism tracker helps take the guesswork out of knowing your metabolic rate by providing you with an overall flex score after consistent daily use.

If your score is high, which on most devices is typically any number close to 21, then you know you most likely have a slow metabolism and can then take the personalized instruction offered by the tracker to change it.

Best Metabolism Trackers

Everlywell Metabolism Test	#1 Recommendation – Lumen Metabolism Tracker	V2 KETOSCAN
The Everlywell Metabolism Test is an easy to use at-home test that allows you to get results from the comfort of home utilizing lab resource.	The Lumen Metabolism Tracker is by far the best metabolism tracker on the market today and is for those who are serious about tracking and managing their metabolism.	The V2 KETOSCAN is another nice addition to your arsenal if you’re on the Keto diet that can help you determine your optimal ketosis state.

It Helps You Get More Efficient Workouts

When you use a metabolism tracker in the morning before your workouts, it will test your C02 levels to determine whether your body is using stored fat for fuel, in which case, you may not need to eat before your session because it will enable you to burn more calories.

Otherwise, you may need to fuel your body with food before your workouts to burn carbs for energy.

In general, if your breath returns low C02 levels, it means your body is burning stored fat for energy. On the other hand, high C02 levels mean carbs are your body’s energy source.

In either case, the device’s app will advise you on the proper way to fuel your body to get the most out of your workout.

It Helps You Lose Weight/Stubborn Body Fat

When you consume extra calories, it gets stored in your body as fat, which often leads to stubborn, unwanted fat around the belly, hips, thighs, and other areas, depending on your genes and other factors.

Therefore, you need to get rid of this stored body fat to lose weight.

Your body gets its energy from carbohydrates, protein, and body fat. However, when it uses body fat for energy, it helps you burn more fat from your body, which results in weight loss in stubborn areas and more.

Meanwhile, you must also burn more calories than you consume to shed pounds, and when stored body fat is used for energy, it also increases calorie burn.

However, to utilize body fat for energy requires doing the right type of physical activity and eating the right foods, which a metabolism tracker helps you do.

And it does so based on the specific way your body uses calories for fuel for more effective results.

It Helps You Achieve Metabolic Flexibility

When you have metabolic flexibility, it means your body has the ability to switch between using fat and carbs for energy more efficiently.

This helps maintain energy balance during intense physical activities and when you have a calorie deficit or an excess of calories.

It also helps keep your blood sugar levels stable, which helps prevent insulin spikes that can cause mood swings and that hangry feeling between meals.

You will also notice that you have greater appetite control, so you don’t binge eat and can make it through your workouts and overnight fasts without being hungry.

And then, during times your body uses fat for energy to fuel your workouts, it helps increase endurance by reserving your glycogen stores until they are needed for more intense moves.

One of the main goals of metabolism trackers such as Lumen is to help you achieve metabolic flexibility for greater overall fitness.

Hence, it supplies you with workout advice and personalized meal plans based on what your body is using for fuel at the time to help you achieve a more efficient metabolism.

Your sleep also plays a role in healthy metabolism; therefore, the device also provides you with advice on how to get a quality overnight’s rest, so you awake refreshed and revved to burn calories for the day.

With strict adherence to the program, you can begin to see results of metabolic flexibility in about 8 weeks.

However, it will take your body about 2 years to fully adapt. But you find that after this time, you can occasionally enjoy a high carb meal without insulin spikes, and your body will easily resume metabolic flexibility with your next balanced meal.

It Helps You Take Control of Your Health

Since metabolic flexibility helps keep insulin levels in check, it also helps prevent insulin resistance, which is a precursor to type 2 diabetes.

Otherwise, frequent insulin spikes, which can occur when you eat too many carbs, can cause your cells to become insensitive to insulin, in which case, they will cease opening up to receive carbs as fuel, also known as insulin resistance.

According to studies, when you are metabolically inflexible, it also disrupts mitochondria production, which not only makes it difficult to burn stored body fat between meals but also opens you up to developing various pathological conditions, such as metabolic syndrome, cancer, and more.

Hence, when you use a metabolism tracker to obtain metabolic flexibility, it also helps preserve your health.

Sports Clinics, Trainers, and Nutritionists Use Them for Athletes in Training

According to the National Strength and Conditioning Association (NSCA), knowing your metabolic rate is important to help athletes enhance their training performance and gain the right lean muscle mass to fat ratio for their activity.

Therefore, their trainers and dieticians use some form of metabolic testing to accurately measure their client’s metabolic rate and 24-hour energy expenditure prior to their sport to create a personal training plan and eating schedule for maximum endurance, weight loss, improved health status, and more to meet the metabolic demands of their sport.

They also use them to monitor the athlete’s body composition during the off-season to help maintain their sport’s physique.

The experts at NSCA state that it’s also good for health-conscious people to know their metabolic rate to get the most out of their exercise performance. So if your goal is to train and get results like a professional athlete, then a metabolism tracker can help you as well.

Those on a Keto Diet Can Also Use It To Know When They are Burning Fat

A metabolism tracker, such as Lumen, is designed to help users sustain a more permanent state of weight loss by helping them achieve metabolic flexibility, which enables the body to switch between using carbs and fat for energy more easily and to use solely one or the other based on what’s available.

This differs from the keto diet, where the goal is to get your body into a state of ketosis, which enables you to burn fat for quick weight loss.

However, a metabolism tracker can still be used by those following a keto diet to determine if they are burning fat for fuel, which is important when you are in the state of ketosis.

It can also be used to track your metabolism over time while also gaining other important insights from the app.

Vegans, Vegetarians, and Gluten-Free Eaters Can Use It Too

As a vegan, vegetarian, or gluten-free eater, weight loss and/or achieving metabolic flexibility may also be in your goals. Therefore, you can also benefit from a metabolism tracker’s nutritional program.

In fact, many metabolic trackers also offer customized meal plans for vegans, vegetarians, and gluten-free eaters.

They also provide you with plant-based and gluten-free alternatives that can be used in place of meat-based meal suggestions.

For instance, if the app returns a meal plan suggestion that contains grilled shrimp, and you don’t want grilled shrimp, in most cases, you can simply click on the meal and look for a plant-based or gluten-free alternative for the ingredient.

This way, you know a good vegan, vegetarian, or gluten-free substitution for the shrimp that still provides the same ideal of protein, carbs, fat, etc.

Most apps are also constantly adjusted to include new foods and meal plans, so be sure to keep your app updated for the latest meal plans.

It’s Easy to Use And Cheaper Than Going to A Clinic

For years, professional athletes have been undergoing metabolic rate testing to help improve their metabolism. And until now, this type of testing was only offered in clinical settings using costly lab machines that require a skilled technician to operate.

However, metabolism trackers for home use enable anyone looking to track their metabolism for improved fitness and health to do so from anywhere. And they don’t require any special skills or lab analysis for use.

In fact, users simply breathe through the mouthpiece and into the integrated sensor and flow meter, which then measures your C02 levels to determine if your body is using fat or carbs as its fuel source.

Then, based on your reading, it will provide you with personalized recommendations on nutrition, sleep, and fitness activities to do for the day to help boost your metabolism.

They also cost just a fraction of the cost of visiting a clinic, which can be priced as high as $200 or more per test.

And because they are designed for at-home use, it allows you to test as often as you need each day for more accurate and up-to-date readings to go on, rather than having to periodically schedule appointments and then planning your program from one clinical visit to the next.

Final Thoughts

There are many reasons to own a metabolism tracker, and they can also be used by a wide range of individuals for improved weight loss and overall health.

And they also range in design and price, so you can choose one based on your specific taste and budget.

Many are also small enough to fit in your travel bag or purse, so you can continue to track your metabolism and eat, exercise, and sleep efficiently even while away from home.

You can also feel good using it, knowing you are taking steps towards a more fit lifestyle like your favorite athlete for comparable results.

So, if, of all the reasons we listed to own a metabolism tracker, you have found yours and are excited to get started tracking your metabolism and receiving daily personalized feedback on ways to improve it, then, hopefully, you will begin researching metabolism trackers as soon as possible to find the best one for you.

These calories can come from the food and drinks you consume, or your body can also use stored body fat as fuel.

However, over time or due to genes or various other factors, some people can experience a slow metabolism, which causes them to burn fewer calories and instead store them as body fat, thus resulting in weight gain.

And until now, there was no way to know if you had a slow metabolism.

But metabolism trackers, such as Lumen, which used to be used by clinics solely for professional athletes in training, now make it possible for you to know and from the comfort of your own home.

So, who should buy a metabolism tracker and why?

In short, a metabolism tracker is for anyone who wants to track their metabolism to learn the way their body uses carbs and stored fat for energy, so they can make the changes needed to improve their calorie-burning and thus transform their body.

Is a Metabolism Tracker For Me?

How Do Metabolism Trackers Work?

There are various metabolism trackers on the market today, and they each work differently and provide their own results.

However, the popular Lumen metabolism tracker works by measuring the level of carbon dioxide (C02) in your breath to determine whether your body is using fat or carbohydrates to fuel your body at the time.

Users simply blow into the sleek, handheld device for about 3 seconds, and the CO2 sensor and flow meter will indicate the results.

In general, when your CO2 level is low, it means your body is using stored fat for energy. On the other hand, a high C02 level means your body is using carbohydrates for energy.

The app will then provide you with professional recommendations on a personalized meal plan for the day, so you know what to eat and when to help maximize your metabolism and calorie burning.

It will also show you if you have enough energy before your workout or if you need to fuel up to help optimize your efforts.

The app also enables you to track your metabolism daily to see how it is affected by your sleep. This way, you can improve your efforts on all levels that affect your metabolism, including nutrition, fitness, and sleep.

It also integrates with most other popular fitness apps for a more well-rounded view of your health and fitness statistics.

Ultimately, the overall goal of a metabolism tracker is to, over time, help you achieve metabolism flexibility, which is the ability to adjust to changes in metabolic demand based on various conditions for effective weight management.

Top Metabolism Tracking Devices

Bello Belly Fat Management Device	#1 Recommendation – Lumen	V2 KETOSCAN Mini
The Bello Belly Fat Management Device is made for those who are really focused on trying to rid themselves of that pesky visceral belly fat.	The Lumen Metabolism Tracker is by far our favorite metabolism tracker that is versatile and well made at an affordable price for those who take their metabolism tracking seriously.	The V2 KETOSCAN Mini is used by many on the Keto Diet that helps you track your fat burning rate and ketone levels.

Why is Metabolic Flexibility Important?

Metabolic flexibility is needed to maintain energy balance during times your caloric intake is low or vice versa.

Otherwise, metabolic inflexibility can interrupt the connection between metabolic pathways and mitochondria, which is associated with the onset of type 2 diabetes, high blood glucose, cardiovascular disease, cancer, and, of course, unhealthy weight gain, which also carries its share of health risks.

However, reports show that multiple factors, such as nutrient intake, the number of times you eat a day, and fitness training, can improve metabolic flexibility for overall improved health.

How Do I Know If I Have a Slow Metabolism/Low Metabolic Flexibility?

A slow metabolism/ low metabolic flexibility can be due to genetic factors or a lack of physical activity. Our metabolism also tends to slow down as we age.

However, no matter your reason for a slow metabolism, one sign that you have one is fast or significant weight gain, which can be caused byc onsuming more calories than you exert or the inability of your body to tap into your stored fat.

Another sign that you have a slow metabolism or low metabolic flexibility is that you may feel sluggish or tired easily due to a poor diet, insulin spikes, or a lack of exercise.

High levels of cortisol, which is often caused by chronic stress, can also slow your metabolism. It can also increase your appetite and cause insulin resistance, which can lead to weight gain.

Thinning hair, brittle nails, and dry skin can also be a sign of a slow metabolism due to a hormone imbalance, which affects your metabolism and ability to burn fat for weight loss.

A loss of muscle mass can also mean you have a slow metabolism, which can be a result of not enough exercise or not getting enough protein and calories.

In the meantime, another way to know if you have low metabolic flexibility is to review your flex score, which is provided by your metabolism tracker after about a month of daily tracking your morning measurements and measurements post high carb meals.

These scores often range from 0 to 21. A score closer to 21 typically means you have low metabolic flexibility.

How Can I Boost My Metabolism Using a Metabolism Tracker?

There are several steps a metabolic tracker recommends that you take to help boost your metabolism, including eating a low-carb diet, which one study shows significantly increases metabolism.

This is mainly because a diet high in protein boosts metabolism, controls hunger and sugar cravings, which help prevent insulin spikes, and increases muscle mass, which helps burn calories nonstop.

It also increases your body’s ability to burn fat, which, in turn, also helps you lose weight and maintain energy levels.

Hence, depending on your measurements, body type, and general health, a metabolism tracker may recommend meals that provide more protein and fat and fewer carbs to boost the number of calories your body burns each day.

However, some days, it may recommend that you eat more carbs to replenish your glycogen levels, which your muscles use for energy.

Some apps also let you choose menus based on your personal preferences, such as if you are vegan, vegetarian, have allergies, or just don’t like certain foods. This helps ensure you get meals you can reasonably enjoy, so you are more likely to stick to the meal plan and see results.

The metabolism tracker may also stress that you engage in regular low to moderate-intensity cardio and strength training because frequent exercise is also proven to help boost and maintain a healthy metabolism.

When your circadian rhythms, which control your hormones, body temperature, appetite, and more, are out of whack, it can also impact your metabolism.

So the metabolism tracker may also track your sleep patterns and then offer ways to achieve quality sleep, such as getting 7 to 9 hours of sleep each night to help regulate your circadian rhythms and maintain metabolic flexibility.

Intermittent fasting is also proven to help boost your metabolism, so the device’s app will typically also suggest that users avoid eating within 3 to 4 hours before bedtime and then for at least 12 hours overnight and into the next morning to promote strong mitochondria and insulin activity, which helps your body burn more fat and carbs during the day.

How Do You Know if You Have Metabolic Flexibility?

One of the overall effects of metabolic flexibility is the end of blood sugar highs and lows, which means your insulin levels are in check.

The benefit of balanced insulin levels is it helps prevent the angry, hungry feeling between meals. Instead, you may notice that you can now go hours before eating without feeling irritable.

Low insulin levels also prepare your body to burn fat rather than simply storing it, which also provides a few benefits.

For instance, when exercising, you may find that you can stay active for up to an hour or more without feeling hungry or losing energy.

This is because stored body fat supplies more calories than carbohydrates; therefore, it fuels your body longer.

It also helps preserve your body’s glycogen level, so it is available when your muscles need it, which helps boost endurance and maintain speed.

You may also notice that you can go longer before eating your first meal after long hours of overnight fasting because your body is able to use stored fat for fuel.

If you blow into your metabolism tracker and find that your C02 levels are fairly consistent each day, it may also mean that you have achieved metabolic flexibility.

How Soon Can You Achieve Metabolic Flexibility?

For many people, the initial stage of developing metabolic flexibility starts with adjusting to a low-carb diet to get your body used to burning fat for energy, which can take anywhere from 7 to 21 days to initiate.

Hence, you may notice a decrease in insulin spikes and a smaller appetite than usual during this time, which are some of the main benefits of metabolic flexibility, with more pronounced effects after day 7 and following.

However, it can take up to 2 years for your metabolism to fully adapt, depending on your unique body and how strictly you adhere to the professional advice provided by the metabolism tracker.

After this time, you will notice that even when you occasionally carb overload, your blood sugar levels won’t be as sensitive to it, and your body will also easily resume metabolic flexibility once you revert to a balanced diet.

Is a Metabolism Tracking Device Worth It?

Several reports show that metabolic flexibility helps stave off metabolic diseases, type 2 diabetes, cancer, obesity, and more.

So if protecting your health as part of your lifestyle is a major concern, then, yes, a metabolism tracking device is worth it because it provides you with the personal instruction you need to make the necessary changes to improve your health and fitness.

Metabolism tracking devices are also used by professional sports players in training to improve their athletic ability, so if you are an athlete or your goal is to train or compete like one, then a metabolism tracker can also be worth it to you.

A metabolism tracker is also especially useful if you have hit a plateau in your weight loss journey and have ceased seeing results because it can provide you with recommendations on how to adjust your nutrition for more effective workouts and calorie burning, so you can continue to improve.

Final Thoughts

So who should buy a metabolism tracker and why? Well, anyone who wants to take the guesswork out of knowing if they have a slow metabolism and who wants professional advice on what to do about it to help with weight loss and more.

They are also for those looking to get a more effective workout by knowing if and what they should eat before their session to properly fuel their bodies, so they don’t tire and can go the extra mile during their even most intense moves.

Since the overall goal of a metabolism tracker is to help improve the way your body uses carbs and fat for fuel, which helps balance insulin levels, they are also for those looking to decrease sugar cravings and hangry feeling between meals, which lead to overeating and weight gain.

Properly fueling your body also helps increase your energy levels, so they can also be used by those looking to boost their power and endurance naturally.

Lastly, metabolic inflexibility can lead to various health conditions, including type 2 diabetes, cancer, and more, so a metabolism tracker can also benefit those looking to improve their metabolic flexibility for better overall health.

A metabolism tracker app can also be integrated with other fitness and health apps for a more well-rounded approach to wellness.

Hence, if you fit into one of these categories, then a metabolism tracker is for you.

They also range in design, features, brand, and price to suit your individual budget and needs, so simply choose one based on your preferences.

Most metabolism trackers are also small and portable enough to fit into your travel bag or purse, so you can easily take them with you wherever you go to maintain your health and fitness regimen.

However, it can also occur even when you’re not in a ketogenic state.

And because it enables your body to burn more fat for energy, you may also wonder, during fat adaptation, can you burn fat instead of carbs?

The main benefit of fat adapting is that it helps your body switch to a long-term metabolic state of ketosis, which enables your body to utilize fat for energy as opposed to carbohydrates. So yes. During fat adaptation, you can burn fat instead of carbs.

Why Fat Adaptation?

Research shows that fat adaptation provides many benefits, especially as it relates to sports performance, including:

Reduced body fat/cravings

One study conducted on five seasonal endurance athletes showed that after participating in a ketogenic diet, the participants had a reduction in body fat, which can likely be attributed to the increased feelings of fullness and a reduction in overall food intake that participants reported, resulting in a calorie deficit created by the diet.

The study further explains that the initial reduction in weight can be associated with a loss of body water through glycogen depletion.

Hence, you should expect to lose a lot of water weight when first participating in the diet.

Improved overall well-being

The same study showed that each participant also reported an improvement in overall well-being, improved recovery, and a reduction in inflammation and other conditions.

Increased endurance

Some studies show that fat adaption also increases the body’s ability to oxidize fat during exercise, which helps improve endurance training.

Furthermore, since the body uses fat as fuel instead of carbs, it means the muscles can reserve more glycogen during endurance exercise, thus also helping to expand your endurance capacity.

It provides steady energy

During fat adaptation, your body relies more on fatty acids for energy, which research shows provide a more constant flow of energy than glycogen alone.

Fatty acids also cause little to no spikes in blood sugar, as opposed to sugar, so it won’t cause your body’s blood sugar to rise and fall and thus your level of energy.

Improved mental performance

When carbs are minimized or eliminated, it causes the brain to uses fat-derived ketones for fuel, which studies show creates more ATP and decreases insulin sensitivity and reactive oxidative stress, thus increasing cognitive function, especially in those with cognitive deficits.

Fat Adaptation vs Keto

When your body enters ketosis, such as when on a keto diet or when fasting overnight, it causes your insulin and blood sugar levels to drop, thus causing your liver to make ketones mainly from polyunsaturated, monosaturated, and saturated fatty acids.

From there, ketone bodies are then produced, which are first broken down into acetyl coenzyme A, which is a crucial molecule that aids in various chemical reactions in the cells.

This crucial molecule is then broken down into cellular energy (ATP), which produces ketones.

But after some time, once your body has completely shifted to burning fat as its main fuel source, in other words, it has become fat-adapted, you can also convert fatty acids directly to acetyl coenzyme A to fuel your energy needs.

This is provided you have reached the point where your body can alternate between fat and glucose energy sources based on whichever is needed or available.

During this time, eating carbs will take you out of ketosis; however, once your body has processed the carbs, it will resort back into ketosis.

This differs from keto diets, where the aim is to reach ketosis within the first few weeks, but it does not mean that you are fat-adapted, or able to burn fat as its main source of fuel for the long term.

To put it another way, once you become fat-adapted, carb-loading for a day won’t cause your body to double its production of ketones and blood glucose; however, it will while making the transition to a keto diet.

When you’re transitioning to fat adaptation, you still need to discipline yourself to adhere to a keto diet for at least the first two to three weeks to benefit the most from ketosis.

Can You Eat More Carbs When You are Fat-Adapted?

Because to be fat-adapted means that your body is efficient at burning body fat or dietary fat for energy, it can also burn carbs (glucose) when it’s available or necessary.

Therefore, you can still enjoy more carbs from time to time and quickly begin burning fat as a major fuel source again once your blood sugar and insulin levels return to normal.

How Long Does it Take Your Body to Start Burning Fat Instead of Carbs?

How long it takes your body to become fat-adapted depends on various factors, including how strictly you stick to the keto diet, your genes, your dietary choices, and more.

However, on average, most people enter a fat-adapted state about 4 to 12 weeks after entering ketosis. Endurance athletes, on the other hand, may enter the state a bit sooner.

How Do I Start the Process to Become Fat-Adapted?

Consume a low carb diet

Restricting your carb intake keeps your glucose and insulin levels low, which enables your liver to start burning fat and making ketones.

As a general rule, you should aim for no more than 50 to 100 grams of carbs per day, but try to avoid refined sugar because it can hinder the fat-burning process.

In the meantime, the more active you are, the more carbs you can consume and stay fat- adapted and vice versa.

Up your fat intake

As you consume fewer carbs, you’ll want to up your fat intake to help train your cells to utilize fat for energy.

Dietary fat also doesn’t affect your insulin levels like carbs, which enables you to continue to burn fat for fuel rather than simply storing it in the body.

However, the key is to stick to healthy fats, such as nuts, olive oil, avocado oil, coconut oil, and fatty fish.

And don’t forget to incorporate adequate protein to also help shed, maintain, or build body mass.

It is also recommended that as you increase your fat intake, you should also decrease your caloric intake by about 20%.

Likewise, the more efficient your body becomes at burning fat, the less you fat will eventually need to fuel your metabolism.

Go on a temporary fast

When you stop feeding your body, such as during a temporary fast, it still requires energy to fuel it; hence, it will turn your glycogen reserves.

However, once they get used up, which happens pretty quickly, it leaves nothing but body fat to burn.

When fasting, begin with just 12 hours each day, and then once you are accustomed to it, you can try a longer fast.

Incorporate strength training and endurance exercise

High insulin levels boost blood sugar levels, which makes your body burn carbohydrates instead of body fat to replenish its glycogen reserves.

Hence, the more insulin sensitive you are, the more it increases fat-burning, and the quicker you return to a fat-adaptive state after consuming carbs.

Exercise, especially strength training and endurance exercise, such as cycling, increases insulin sensitivity.

So you should also try to incorporate regular moderate exercise into your regimen for maximum results.

How Do I Know if I am Becoming Fat-Adapted?

When your body is fat adapted, one of the first things you may notice is that you crave fewer carbohydrates because your body begins looking for fat to burn as fuel instead of carbs.

You should also notice that your energy has gone from being volatile to more steady and stable throughout the day.

Being in a fat-adapted state also helps suppress your hunger, so you should notice that you can go longer without eating between meals with no problem.

Improved attention, memory, and other cognitive functions are also a sign that your body has become fat-adapted.

In other words, you should notice that your mind is more, clear and you are able to switch between tasks more easily.

And of course, when you start losing real body fat, which typically occurs about 4-weeks after switching to a low-carb diet, you’ll know that your body is fat-adapted because it shows that your metabolism is now burning body fat for its main energy source as opposed to carbs.

Overall, becoming fat-adapted gradually occurs in two stages.

During the first 4 to 14 days of making the transition to eating fewer carbs, your body will burn any stored glucose from carbs for energy, depending on your metabolism.

As your carb intake goes down, it is not uncommon to experience withdrawal symptoms; therefore, it is highly recommended that you drink lots of water and increase your fat intake during this time to help curb the symptoms and make the smooth transition to the second stage.

The second stage, in which your body is now adjusting to a fat-adapted state, lasts for about 6 to 8 weeks.

At this point, your metabolism has rid your body of stored carbs and is now burning stored body fat and dietary fats as fuel.

Your body can remain in this stage, which can last for several weeks, until your body transitions to a fat-burning state.

How Long Does Your Body Remain Fat-Adapted?

Only after your body has entered ketosis can you become fat-adapted; therefore, you will need to maintain a strict carb-limited diet for up to 12 weeks to fully make the transition.

However, once your body has entered ketosis, it is possible to make the switch to the fat-adapted state and sustain it for the long term.

Just keep in mind, the key is to remain disciplined in the beginning to get your body into ketosis, after which time you can then maintain its benefits.

Is Fat Adaptation Safe?

Becoming fat-adapted is considered fairly safe, provided you go about it properly.

For instance, when starting a low-carb diet, it is not recommended that you drastically reduce your carbs in the beginning, such as going from 100 grams of carbs to 20 grams of carbs in just a day, because it can negatively impact your metabolism and cause you to experience various symptoms, including nausea and headaches.

Instead, you should gradually limit your carb intake, starting with no less than 50 grams of carbs per day, and incorporate more protein and healthy fats in your diet to ensure you are still getting the calories you need during the transition so you won’t get sick.

It is also a good idea to stick to carbs that are rich in dietary fiber because they are slowly absorbed by the body, so they won’t cause your blood sugar levels to spike, which also helps make the transition easier.

Furthermore, it is important to note that low-carb diets, especially those high in saturated fats, long term have been shown to increase the risk of atrial fibrillation,

which can lead to heart attack, stroke, and other serious conditions.

Therefore, it is recommended that those with heart conditions consult their doctor before starting a low-carb diet to ensure it is safe for them.

Likewise, those with type 2 diabetes or gallbladder disease should also avoid participating in a low-carb diet unless they have received the okay from their physician.

Best Metabolism Trackers

Want to know where you are with your metabolism for fat adaptation when on the Keto diet? Here are a few metabolism trackers we recommend:

V2 KETOSCAN Mini	Lumen Metabolism Tracker	KETO-MOJO GK+ Blood Glucose & Ketone Testing Kit
We recommend the V2 KETOSCAN Mini because of it’s portability and ease of use.	The Lumen Metabolism Tracker is our #1 pick because it’s the world’s first hand-held, portable device to accurately measure metabolism	The KETO-MOJO GK+ Blood Glucose & Ketone Testing Kit made our list because it’s  a dual test for glucose and ketones.

Final Thoughts

So when you are fat-adapted, you can burn fat instead of carbs, as well as reap many other advantages, including decreased cravings, increased energy and endurance, fat loss, and more.

Hence, if you are an overall healthy individual, it may be worth it to become fat-adapted as part of your health and wellness journey for improved benefits.

However, unfortunately, when training the gluteal muscles, there are some mistakes you may be making that are preventing you from experiencing optimum results, which the following list of common glute training mistakes will show you.

To compile the list, we simply looked at what experts, such as personal trainers, sports nutritionists, and more, shared in their experience working with clients trying to build a better butt.

One thing they all stress, to begin, is that though doing glute exercises looks fun and easy, doing them wrong does more than just hinder you from reaching your desired outcome.

It also causes your other muscles to compensate for the underworked glutes, which can lead to chronic muscle pain.

Hence, you should make it a point to perform the moves correctly to also avoid injury.

Now that we have a bit of background into the benefits of properly training your butt muscles, let’s go through some of the mistakes you may be making during your exercises that can be counteracting your efforts to get strong buttocks.

10 Common Glute Training Mistakes You’re Making

• You’re Not Using the Right Resistance
• You’re Not Connecting With Your Body
• You’re Not Doing Enough Variations
• You’re Leaving Out Hip Thrusts
• You’re Glutes are Not Activated
• You’re Not Engaging Your Core and Keeping Your Back Straight During Upright Moves
• You’re Not Keeping Your Hips Square During Floor Work
• You’re Overextending Your Knees When Doing Lunges
• You’re Not Consuming the Right Diet or Eating Enough Calories
• You’re Not Recovering Properly

You’re Not Using the Right Resistance

To build your muscles, they must be challenged by some form of resistance, such as

weight-bearing exercises, which causes them to rip, so they can repair and grow.

However, several experts state that, all too often, they find that their clients are not using enough resistance to grow their butt muscles, which is preventing them from seeing results.

Therefore, they advise, once you become accustomed to feeling the burn during your exercises, increase your number of reps or add more weight to continue to challenge your muscles to transform.

You should also avoid taking on too much resistance or using weights that are too heavy when glute training because it can prevent your lower body from completing a full range of motion, which can cause a breakdown in your form and strain the other muscles.

As a general rule, when challenging your glute muscles using weights, select an amount that will allow you to maintain the proper form throughout the set.

It is also important to keep the tension in the muscle at least 3 to 5 seconds during the resistance to give them time to shred, and you should also aim for at least 5-reps per set for maximum burn.

You’re Not Connecting With Your Body

To grow your muscles, experts state that you need to also be mindful of your body’s form throughout each phase of the exercise.

In other words, you need to be intentional in your moves from the lifting to the lowering and even the peak contraction.

They further add that you should also perform your moves at a slow pace of about 2 to 5 seconds to really connect with your body.

It also helps make the moves harder, so you can decrease the number of reps you perform.

You’re Not Doing Enough Variations

Your glutes consist of 3 major muscles, the gluteus maximus, the gluteus minimus, and the gluteus medius, which all play a role in the strength and definition of the butt.

Therefore, you must work all three muscles for overall improvement, which performing a variation of workouts designed for the butt can help you do.

Furthermore, she adds, your glutes need to already be strong to perform certain moves with proper form, such as deadlifts and squats, so you need to incorporate a series of basic movements for the lower body, including lunges, double-leg variations, single-leg variations, and step-ups to help strengthen the muscles needed to do more complex moves properly.

Working your butt muscles with varying degrees of intensity, as well as also varying your reps, sets, and tempo each training day, also helps ensure you are targeting every muscle in the area for best results.

However, it is okay to repeat the same exercises from week to week to make it easier to track your progress.

Meanwhile, other experts state that training frequency and consistency also play a role in muscle growth.

Therefore, it is also recommended that you train your glutes at least 3 to 5 days per week for maximum benefits.

You’re Leaving Out Hip Thrusts

Hip thrusts for improved buttocks are the only exercise that solely activates and works all the glute muscles.

To increase the challenge, she suggests adding barbells to your thrusts once you get the hang of it.

Your Glutes are Not Activated

The less you use your glute muscles, the weaker they become, which can make it hard to know if you are activating your glutes during exercise or not.

Activating, or contracting, your glutes during your moves engages the muscles, which causes the microscopic tears needed to help them strengthen and grow.

If your muscles are not activating, then they are not getting strong, and you are also putting your other muscles at risk of compensating, which can cause discomfort in other parts of the body.

Therefore, he suggests doing warm-up exercises, such as glute bridges, prior to your routine to practice activating your glutes, so you can relearn how it feels when they are working and can ensure they are firing during your moves.

You’re Not Keeping Your Core Engaged and Your Back Straight During Upright Moves

Another common issue that can prevent people from building their buttock muscles is failing to engage their core during their exercises, which helps maintain a neutral spine and stability, thus keeping all the tension in the glutes.

This is especially important when performing more upright moves, such as deadlifts, squats, and lunges, that can naturally cause your lower back to concave during the exercise unless you are fully aware of your stance.

She recommends, to help keep your back straight during single-leg squats and lunges, begin with your dominant leg first and press your foot firmly into the floor, and when doing deadlifts, press both feet firmly into the ground.

It is also important to keep your back straight and your core engaged during floor exercises, such as donkey kicks, which can also put undue pressure on the lumbar spine and cause pain if not done properly.

You’re Not Keeping Your Hips Square During Floor Work

The fire hydrant is another effective move that helps strengthen and tone the glutes; however, to get the most from the exercise, it is important to keep the hips square while raising the leg.

Experts warn, otherwise, letting your hips rotate from side to side while performing the move only enables you to go through the motions but not work the glutes.

When doing fire hydrants, it is also important to keep your shoulders sturdy to help maintain a flat back and keep the resistance in the lower body.

You’re Overextending Your Knees When Doing Lunges

Experts share that doing lunges activates all the muscles in your bottom half, including the quadriceps, calves, hamstrings, and glutes.

However, the key is to not to let the knee extend too far over the toes, which helps keep the work mainly in the glutes and not in the quads and knees.

They stress that you should also be sure to keep your toes and knees straight and not pointed inward or outward during the exercise for best results.

Once you have the proper stance, lunge one foot forward, keeping your weight in the heel, and then move your body straight up and down to perform the move.

You’re Not Consuming the Right Diet or Eating Enough Calories

In addition to regular glute exercise, you need to also eat a well-balanced diet containing a mixture of complex carbs and protein to help build a better rump.

She states that protein is especially important during any type of resistance training because it helps repair muscle.

However, many people, especially women, are not consuming enough of it in conjunction with their workouts, which is why they’re not benefiting much from their efforts.

In general, you should eat a well-balanced meal of complex carbs and protein at least 2 to 4 hours before your training, and then since what you eat post-workout is also important to restore glycogen levels and build muscle, you should also consume a dose of BCAAS, such as a protein shake, within an hour of finishing your workout.

Overall, you should aim to eat at least one gram of lean protein per kilogram of bodyweight each meal, which is the equivalence of about 20 grams of protein per meal, in the form of lean chicken, beef, fish, eggs, tofu, or Greek yogurt, etc.

It is also important to consume the right amount of carbs per meal while trying to build butt muscle because your body needs them to function properly, burn calories and fat, and help increase mass.

However, these carbs should come from whole foods, such as grains, nuts, seeds, beans, legumes, fruits, and vegetables, which provide your body with the vital minerals, vitamins, antioxidants, and fiber it needs to keep you healthy and feeling good.

On the other hand, processed carbs, such as white bread, white pasta, and breakfast cereals, etc., have been stripped of their nutrients, so they offer no benefits for your body and can also spike your insulin levels, which can cause you to overeat and gain unhealthy weight.

Your daily carb intake should equal approximately 1 to 2 grams per pound of body weight, which for a 130-pound person should equal about 130 to 260 grams per meal.

Lastly, it is also important to add healthy fats, such as omega-6 and omega-3, to your diet because they help regulate your hormones.

They also help your body break down the protein you consume into individual amino acids to be used by the cells for development and repair.

And all it takes is about 0.4 grams of fat per pound of body weight per meal to reap the benefits.

In total, your calorie intake for the day should be about 16 calories per pound of bodyweight, which is about 2100 calories per day for a 130-pound person.

You’re Not Recovering Properly

Various experts state that contrary to popular belief that the more you exercise, the better, constantly training the same body parts each day can actually cause your muscles to break down instead of grow.

Therefore, they suggest working your glutes just 3-days a week and taking a rest day in between so your muscles have sufficient time to recover and repair, and you can continue training at your peak.

They stress that adequate sleep is also important for muscle recovery, so aim for 7 to 9 hours of sleep each night to enable muscle protein synthesis and the release of growth hormones, which are necessary to build, repair, and maintain healthy tissue.

Top Glute Training Devices

Looking to take your glute training to the next level? Try out these glute training workout equipment for an extra challenge.

Booty Kicker	COBA Glute Trainer	Sunny Health & Fitness Squat Assist Row-N-Ride
Why get the Booty Kicker? This glute trainer is perfect for those who like to do Barre exercises that shape their butt.	The  COBA Glute Trainer is our top pick because of its ability to activate your glutes safer and more effectively than other squat exercises without this device.	The Sunny Health & Fitness Squat Assist Row-N-Ride is a must-have for those with a focus on compound exercises as part of their training program.

Final Thoughts

Now that you know the mistakes that could be getting in the way of achieving your perfect bottom, you can approach your workouts more mindful and in control of your results for a more exciting time, knowing you are making progress.

And you are not alone because I can’t wait to do it right along with you!

Hence, it probably left you wondering, are all carbs bad?

Research conducted by Harvard School of Public Health shows that carbohydrates are not bad for you, depending on the type.

In fact, let’s look at the role they play in the body to understand why.

The Role Carbs Play in the Body

Carbohydrates are one of the main sources of nutrients found in the foods we eat and drink are converted into glucose, which is then used as energy to fuel our physical and psychological activities, such as breathing.

Therefore, they play a major role in the body.

Any glucose from carbs that are not immediately used for fuel is then stored for later use, making carbs also a good source of stored energy.

The stored glucose also helps prevent your blood sugar levels from dipping between meals.

Having sufficient glucose stores from carbs also helps keep your body from breaking your muscles down to produce energy, which often occurs when there is not enough glucose to fuel all its duties.

Hence, carbohydrates also help preserve muscle.

That being said, now you have a general idea of why carbs are important.

Carbohydrates are found in foods in 3 forms: starch, sugar, and fiber.

Starch is found in various foods, including plant-based options, like rice, corn, and potatoes, as well as bread and pasta.

Fruit, honey, unsweetened fruit juices, maple syrup, and more all contain natural sugar.

However, sugar can also be added to foods and beverages, such as soda, chocolate, breakfast cereals, yogurt, and more.

Fiber is the roughage found in the cell wall of whole foods, such as nuts, vegetables, fruits, and grains.

However, all carbs are not created equal.

In fact, there are good carbs, and there are also what’s called bad carbs, which both inherited their name from how they work in your body.

What are Good Carbs?

Good carbs are healthy sources of carbohydrates, such as vegetables, legumes, beans, fruit, vegetables, and whole grains.

They are considered good because they provide your body with various nutrients it needs to function properly and maintain overall health, including fiber, B vitamins, iron, and calcium.

They also contain fiber, which improves heart health and helps lower cholesterol levels. It also helps lower the risk of cancer.

Fiber also slows the absorption of sugar, which is especially beneficial for diabetics, thus helping prevent insulin spikes that can lead to cravings and cause you to overeat.

It is also indigestible bulk, so it fills you up quicker and keeps you full longer, so you consume fewer calories for weight loss or to maintain your weight.

Lastly, insoluble fiber, in particular, which is found in whole wheat, nuts, beans, and potatoes, quickens the flow of food through the stomach and intestines, which helps improve digestion and regularity.

What are Bad Carbs?

Bad carbs, also known as simple carbs, are starches and sugars that have been refined or processed, such as white bread, refined flour, white pasta, and more, which have been stripped of their vitamins, minerals, fiber, and more during the manufacturing process, thus they offer no nutritional value to the body. Hence, their name.

Simple carb foods also typically contain added sugar, such as ketchup, barbeque sauce, salad dressings, cookies, and cakes, which can cause your blood sugar levels to rise and then drop, leading to a decrease in energy.

Since they do not contain fiber to fill you up and keep you full, they can also cause you to eat more and gain weight.

Meanwhile, studies show that simple carbs, when eaten in excess, are stored in the body as fat, which can also lead to weight gain.

Why the Low-Carb Craze?

One main reason people flock to low-carb dieting is the bad rap associated with simple carbs.

In other words, many people don’t understand the difference between good carbs and bad carbs and how they affect the body, especially when eaten in excess.

Furthermore, protein and fat are two other nutrients found in foods and drinks that the body also uses for energy, which various studies suggest may burn more fat and calories than diets containing a combination of fat, protein, and carbs.

High protein diets have also been shown to increase energy expenditure and satiety, which also further helps promote weight loss.

Increasing your protein intake also helps you build lean muscle and maintain muscle mass, especially when strength training, which is why low-carb diets are also popular among weight lifters.

A study published by the American Diabetes Association shows that high-protein diets may also be especially beneficial for those with diabetes to help maintain blood glucose levels.

However, a low-carb diet is not recommended for the long term because it is linked to heart problems, kidney damage, lipid abnormalities, and more.

Studies show that it is okay to cut carbs during the initial stages of weight loss to help initiate significant fat and calorie burning as well as to develop ketones for long-term benefits.

Just don’t restrict your carb intake for more than a few months, after which time you can incorporate a more balanced low-calorie diet for safe results.

What is a Healthy Amount of Carbs to Eat as Part of a Low-Calorie Diet?

Ultimately how many carbs you should eat as part of a low-calorie diet will depend on your activity level, weight, and blood sugar control, which a registered dietician can help you determine.

However, in general, experts recommend as part of a 1,200 calorie diet, you aim for about 30 to 40 grams of carbs per meal, preferably from good carb sources that provide you with the proper nutrients, keep you full longer, and aid in digestion.

But avoid dropping below this amount because carbs are the body’s main source of energy. In other words, the body will first turn to glucose from carbs to fuel its functions; however, if these stores are low, it will metabolize muscle for energy, which can cause various issues, including a loss of muscle mass and more.

Exercise and Carbs

Overall, no matter your diet, it is still important to incorporate regular exercise for maximum results.

In fact, cardio helps make it possible for your body to burn more calories and fat for fuel for the greatest weight loss.

It also provides various other benefits, including improved mood, cardiovascular health, lower blood pressure, and more, which are also needed for overall satisfaction and well-being.

Meanwhile, strength training challenges your body through resistance, which helps build muscle and strengthens the bones for a more toned body and protection against osteoporosis, and more, as we age.

Reports show that muscle also helps burn more calories, even when at rest, so don’t neglect strength training as part of your fat loss goals.

As a general rule, incorporate cardio at least 5 days per week and strength training at least 2 days a week for best results.

However, you can also circuit train, which combines a mixture of both cardio and strength training all in one session, just 2 to 3 days a week, for faster results.

The Takeaway

So there are many reasons for the low-carb craze, one perhaps being the myth that carbs are bad.

But, as we just learned, only simple carbs, which come from processed and refined sugars and starches, are bad because they offer no nutrients and, when eaten in excess, can cause you to gain weight.

On the other hand, good carbs, which are found in natural, unprocessed, whole foods, still provide you with comparable results as low-carb dieting in the long run but without the long term effects

However, low-carb diets can successfully burn more stored fat than other diets, which makes them a great way to jumpstart your weight loss journey on the road to better health.

I’ve always tried to incorporate healthier foods into my diet, but admittedly they don’t always taste the best.

I thought I was doomed to forever consume drab, unappealing meals just to keep my body going until one of my friends told me about how she makes health food smoothies that taste great.

She offered to whip me up a few and that’s when I realized blenders are like magic when it comes to making the borderline inedible into something delicious.

I knew I had to get myself a blender, which is why I went searching for one right away.

There are a lot of brands out there and I could have just picked any random one, but I was really determined to find a blender that was really good at its job.

I researched for a while before I came across the Vitamix E310 Explorian Blender and realized it was just what I was looking for.

What to Look for in a Blender

Blenders are one of the most versatile tools you can get your hands on and are almost indispensable for many different kinds of cooking.

It may seem tempting to think that all blenders are more or less the same, but there are actually quite a few considerations to keep in mind when on the hunt for a well-functioning, solid device.

Motor, Speed, and Power

In terms of capability, blenders definitely aren’t created equal.

Depending on what you plan on using it for, you’ll need to take into consideration how powerful a blender is and how fast it can grind things together.

A lot of healthier foods such as nuts or vegetables are often tough and fibrous, so getting your hands on a blender with a high-powered motor is a must (at least 600 watts).

The number of speed settings available is important too.

Depending on what you’re blending, some things are going to need to be mixed fast and other slow, both for producing a good consistency and also for the health of the motor.

Having an ice-crushing setting is particularly important.

Materials

Blenders are made from a variety of materials that have a lot of advantages and disadvantages.

Typically, the cheapest blenders are made of plastic, which has limited durability, but is pretty lightweight and is resistant to chipping.

Others are made of glass, which is super heavy and has a tendency to chip, but doesn’t leave any residual smell or discoloration when used.

The most long-lasting devices are usually made of steel, which is really good at retaining a desired temperature, but comes at the rather substantial downside of the contents not really being visible when blending.

Price

It should go without saying that the price you pay for a blender is an important factor in a purchasing decision.

Buying cheap usually means you get what you pay for and good quality comes at a price.

As such, it’s a good idea to be willing to spend a little extra to get a quality product, but be forewarned: there reaches a point when paying more doesn’t really get you more.

Size

Depending on whether you want to have an easy to move blender or if you want to make multiple servings at once, finding the right-sized blender for your needs is an absolute must.

Like a lot of things in life, if you’re not sure exactly what you’re looking for, then it’s best to go with an option that incorporates a variety of characteristics.

Special Additions

Different blender brands have all sorts of assorted features, including different sized blending containers, coffee-grinding settings, several types of blender blades, noise-dampening options, and cleaning cycles.

At the time of writing, there was a great deal available. Click here to see if it’s still running…

The Vitamix E310 Explorian Blender

The Vitamix E310 Explorian Blender is a terrific middle-of-the-road option on the higher end of the spectrum that contains a durable frame, a decent list of features, and multiple settings and is pretty competitive on price.

The device comes with a whopping 2 horsepower, 1400 watt motor, a cooling fan, and weighs a little over ten pounds.

The blender comes with a standard 5-year warranty that can be extended an extra three years and comes with several highlighted benefits, including: speed-based texture settings, pulse options, a cookbook, a 48 oz. container, and an easy-clean setting.

If you’re looking for a product that’s good at mixing large quantities of food all at once and are looking to have it last a long time, then the Vitamix E310 Explorian Blender would be an excellent choice; although many of its benefits come at the expense of portability and ease of control.

Pros

• Good warranty
• Sturdy design
• Highly adaptable
• High-powered motor
• Easy to clean

Cons

• On the expensive side
• Loud
• Doesn’t mix as well as it should
• Size can sometimes be an issue

Product Highlights

The Vitamix E310 Explorian Blender has a ton of different features that make it a good device for most people, with the overall design being geared towards the creation of large amounts of tasty smoothies, purees, and desserts.

Here are some notable features of the blender.

Built for Toughness

There are a lot of blenders out there that might be good for a couple months or a year at most until they start to degrade to the point of being unusable, but the Vitamix E310 Explorian Blender is definitely built to last.

It’s made of thick, highly durable material that’s guaranteed to withstand prolonged use.

Many of the parts are properly spaced to ensure that normal wear and tear is minimized and both the blades and the hammermill are composed of laser-formed stainless steel that can cut a variety of materials while still maintaining the same level of sharpness.

Much of the blender’s longevity is indicated by its very long warranty period and damage to the electrical parts is significantly reduced due to its built-in thermal protection system, which includes a high speed fan.

Very High Powered

There are a lot of different food items that can be incorporated into a blended mixture, including hard things such as frozen fruit.

If a blender doesn’t have a strong enough motor to keep up with foods that cause a lot of physical resistance, it’s going to be very difficult, if not impossible, to get the results you’re looking for.

Fortunately, the Vitamix E310 Explorian Blender has an extremely powerful motor that’s able to grind up things in record time and with high degree of ease.

Possessing over 2 horsepower worth of force, the blender can break down the vast majority of edible material and is exceptionally good at producing liquids with a fine, smooth consistency.

Provides a Lot of Texture Options

While the blender’s motor is incredibly powerful and allows for a heavy breakdown of food, it’s not always ideal to have whatever you’re making as liquidy as possible.

Having multiple settings available to get your food to the consistency you want is an absolute must, which is why the Vitamix E310 Explorian Blender comes with a long list of speed levels, 10 in total, that correspond with the ideal texture of what you’re looking to make.

In the event that you don’t need something super broken down, the blender comes with a quick activated pulse setting which lets you grind things a little bit at a time.

Comes with a Handy Recipe Guide

While most people are aware of how blenders can be used to make certain foods or drinks, a lot of them might not know enough specifics to really get started.

One definite upside to the Vitamix E310 Explorian Blender is that it comes with a recipe book that can give you all sorts of tips on how to make delicious and healthy food with your blender.

In addition to a cookbook, the Vitamix website outlines a long list of foods you can make with its products, including batters, dressings, nut butters, doughs, and soups.

Can Make a Lot at Once

The total volume of ingredients that the blender can contain is 1.4 liters; almost as much as a large bottle of soda.

If you’re into creating large batches of food for later use or have a large family, then the Vitamix E310 Explorian Blender is perfectly suited for you.

Related: Click here to learn more about the Vitamix E310 Explorian Blender from the Official Website.

What People Are Saying About This Blender

There are a multitude of features that come with the Vitamix E310 Explorian Blender that make it a tremendously good option for people which have both general and highly specific needs.

However, appearances can be deceptive and before I ever make a purchase I always make sure to look at whether other people are liking a product.

Here are a couple of things people were saying about the Vitamix E310 Explorian Blender:

Review #1 – Donna

“Absolute beast of a blender! Smoothies have ZERO chunks and I love how easy it is to use and clean. Perfect size for 2 people.”

Review #2 – Pattalee

“I have been juicing ever since I bought this Vitamix. I absolutely love it. I enjoy trying new juice recipes and I actually feel so much more healthier now.”

Review #3 – Lucy

“I bought my Vitamix E310 just over a month ago & I’m so happy with it. I’ve done smoothies, Hummus, salad dressings, applesauce and more. And cleanup is a breeze! The 48oz container is the perfect size for my husband and me.”

Vitamix E310 Alternatives

While the Vitamix E310 Explorian Blender is more than able to meet most people’s blending needs, the reality is that it’s not the perfect perfect fit for everyone.

Here are some alternative blenders that might be a better match for you.

Homgeek Countertop Smoothie Blender

The homgeek Countertop Smoothie Blender is a very budget-friendly option that does a more than adequate job at blending food to an ideal consistency.

Possessing a powerful motor and several different speed levels, the Homgeek is a great choice for those who want a decent blending experience without all the frills.

Homgeek Countertop Smoothie Blender vs. Vitamix E310

• Is less expensive
• Has serrated blades
• Has fewer blending options
• Has a comparable motor

NutriBullet Rx N17-1001

The NutriBullet Rx N17-1001 is a blender that’s designed specifically for easy-to-use convenience in mind.

It possesses several blender containers that double as drinking cups that directly attach to the blending motor and lets you skip the step of agonizing over what setting you should run your blender as it only has one option.

NutriBullet Rx N17-1001 vs. Vitamix E310

• Is much smaller
• Comes with a heating cycle
• Is cheaper
• Has much fewer blending options
• Has a weaker motor

Ninja BL770 Mega Kitchen System

The Ninja BL770 Mega Kitchen System is an appropriate option for those who take their blending seriously.

It comes with a lot of different accessories, including 2-in-1 blending and drinking cups, a food processor attachment, dough blades, and a 72 oz traditional pitcher that specializes in breaking down ice.

Ninja BL770 Mega Kitchen System vs. Vitamix E310

• Has more attachments
• Is not as easy to clean
• Has a more powerful motor
• Has fewer speed controls
• Comes with a larger pitcher

The Bottom Line

There’s an incredibly long-list of foods you can make with a blender, many of which are an extremely easy way to get all the nutrients you need to stay healthy.

Getting the right blender is key to making your whole experience as fluid as possible, with strong motors and durability playing a major role in getting the best product possible.

While there are several decent options available, the Vitamix E310 Explorian Blender is one of the more exceptional machines that can be purchased.

If you feel like it would suit your needs, you can check out the product here.

If this is how you feel, you are not alone. There are more than 1.9 billion overweight people in the world. Untold numbers have tried and failed to lose extra pounds and keep them off for an extended period of time.

If not for lack of trying, why is it so difficult to lose weight? And even after losing weight, why is it so hard to keep the weight from returning?

There are lots of reasons losing weight is such a struggle. Some have to do with how our bodies work. Other causes center on the mind, but some of your weight loss woes come from these 14 common weight loss mistakes.

Reason #1 – Extreme Diets

Some people call these fad diets. Others label them crash diets, yet they are unhealthy and even dangerous no matter what the name.

These diets all sound so simple, and if you try one, you will probably have some success. The problem comes when you stop the extreme changes and eat normally.

While eating the limited diet, your metabolism slowed down. It burns calories much slower if it believes the body is in a near-starvation situation. Pounds seem to pack on when you resume normal eating.

Remember, any meal plan that limits your food choices to just a few select kinds of food (think grapefruit or cabbage soup diets) will sabotage your long-term weight loss goals.

Additionally, there can be long-term health problems if you follow this kind of restrictive meal plan.

Reason #2 – The Low-Fat Food Trap

When low and reduced-fat products hit the market, they seemed like a miracle to those struggling to shed pounds. Unfortunately, the products did not deliver the expected weight loss.

A reason that these foods did not make people lose weight is the addition of sugars which replace the missing fat.

Another problem with these foods is people tend to eat more because of the low-fat label. A person who normally will eat two regular cookies may opt to have five low-fat cookies. The belief is the low-fat cookies are a better choice tricks them into consuming more calories.

While you do not have to read every food label as if you were a detective, make sure to look at sugars and other additives before you eat the low-fat treats.

Reason #3 – Not Enough Water

People who do not drink enough water struggle to lose weight. This is because your body burns calories more efficiently when adequately hydrated.

Also, dehydration causes a sluggish feeling making you resist activity because your energy is low.

There are many unpleasant side effects of dehydration. So, make sure you stay hydrated.

Reason #4 – Unrealistic Goals

Being patient is challenging. This is why so many people make unattainable goals when they begin a weight loss plan. It is normal to want to lose 15 pounds in a week, but it is unlikely.

Also, when you make unrealistic goals, you set yourself up for failure. The feeling that you have failed can lead to you giving up your weight loss efforts, making celebrating moderate success difficult.

Remember to be kind to yourself as you work to lose weight. The old saying that it took time to put on the weight and it will take time to take it off is true.

Reason #5 – Depending on Prepackaged Meals

For several decades, the number of prepackaged meals has grown. Thanks to the weight loss industry tapping into overly busy people, you can have your choice of foods prepped and ready to heat and eat.

Not only are these meals expensive, but you do not learn the skills to make your own healthy meals.

Sooner or later, you will want some time off from the cycle of the ready-to-eat meals. When you begin to eat normal food, your calorie intake increases and your weight increases.

Look online for recipes that will fit your life, your taste, and your budget.

Reason #6 – Drinking Too Many Calories

Even if you are eating a healthy diet and exercising regularly, the pounds will stay if you drink a lot of calories each day.

It is easy to forget that the tasty frozen coffee drink comes with a high-calorie count. The margaritas at happy hour hold their fair share of calories, as do the regular soda and the sports drink.

A drink for a special occasion or as a treat is fine. Remember to consider the calories you sip as a part of your daily caloric intake and adjust your meals accordingly.

Reason #7 – Skipping Meals

The concept of skipping meals to lose weight has been around for years. Even though the idea makes sense at first glance, skipping meals will not help you lose weight. In fact, when you skip meals, especially breakfast, you are likely to be very hungry for the rest of the day. Your hunger leads to poorly planned snacks or overindulging at lunchtime.

Your breakfast does not need to be a big sit-down meal. Even a small breakfast that contains protein and fiber is a smart way to start your day. Plan your meal the night before, or have something you can eat on the way to work.

Reason #8 – Not Eating Enough

The idea of eating to lose weight sounds like backwards logic unless you know how your body works. When you eat well-planned meals with small snacks, your body notices the consistent flow of food.

Because your body has no reason to think you are on the verge of starving, it will efficiently burn calories.

The key is to make sure you eat healthy snacks and not the random doughnut or fries from the drive-thru.

Reason #9 – Portion Control

Many of us grew up with the reminder to clean our plates and not waste food. In and of itself, this idea is not a bad notion.

But, when you think about the size of portions, we are eating enough to feed several people in a single meal.

Think about all of the upsizing that is a part of the fast-food industry. The goal is to convince customers that they can get much more to eat and drink for a little bit extra money.

Once the larger portion becomes a habit, people often feel as if they are being cheated when they receive a normal size portion.

Portion control is not only a problem when you are eating out; it can be challenging to control the amount of food consumed at home. Family style dinners, where you are free to take all you would like, are a problem.

Another issue is knowing what various portions look like; there is often a considerable discrepancy between the right serving size and what seems like the right amount.

Reason #10 – Depending on Fast Food And Carry Out

After a busy day, nobody wants to go home and face the chore of making a meal that is quick, easy, healthy, and delicious.

Today it is easier than ever to grab food that is being tossed out of a window in a bag or order something through one of the many popular home delivery services.

While no one denies you a break from the chore of cooking, remember that your body will know how much fat, salt, and calories in your meal. It is best to choose this kind of food sparingly.

Reason #11 – Skipping Regular Exercise

Even though a lot of people trying to lose weight cringe when they hear the word exercise, it is an undeniably important part of your weight loss efforts and your overall health.

Not only does exercise burn calories, but it also strengthens your body, reduces stress, and releases endorphins to improve your mood. So, weight loss is just a part of the picture.

The idea of exercising does not mean you need an expensive gym membership or should start training for your first marathon.

Start by adding movement to your daily routine. As time goes on, continue to do more. Who knows, after a while, you may find yourself signing up for your first marathon.

Reason #12 – Hidden Calories in Healthy Foods

Often, it is not your food choices that sabotage your weight loss efforts. Sometimes, the small additions to your food can do big damage to controlling calories.

To be fair, most of these choices hardly cross your mind. Topping steamed broccoli with melted cheese, butter, and crumbled bacon may make it delicious, but those add-ons also make it into a calorie bomb.

Combating this takes mindfulness. Planning a grilled turkey burger served on a portabella cap with red pepper strips is excellent. However, skip the mayo, cheese, bacon, and barbecue sauce to keep it healthy.

Reason #13 – Your Mindset

You can decide to lose weight for many reasons. You could want to lose weight before a wedding or a vacation, or your doctor gave you the idea. Perhaps you noticed your partner checking out other people while you were on a date.

Of all of the possible reasons you can have to motivate your weight loss, losing weight for yourself is the best one.

If you have spent years struggling with your weight, you know the frustration and the self-deprecating thoughts that follow every unsuccessful attempt.

These ideas will only undermine your current efforts. Remember, you are not just a number on the scale or the size of your jeans.

Reason #14 – Dieting Instead of Making a Lifestyle Change

The mentality that a diet is something you do for a set amount of time and then forget about will not lead to permanent weight reduction.

Setting up a strict collection of dos and don’ts might help you with short term weight loss.

But your results will be longer-lasting and have a more significant impact on your health if you decide to look at your modified eating plan as a lifestyle change.

Changing life-long habits is a difficult task. You will need to be patient and determined. Here are three tips to help

• Look for ways to reward yourself that are not food-related
• Find support from a friend or family member. This person does not need to be nearby or on a journey to manage their weight. All you need is one willing person to celebrate your successes, encourage you when the scale is not moving, and lend an ear when you are tired of the changes
• Record your progress and celebrate every milestone

“I could be healthy too if I could afford a personal trainer, nutritionist, personal chef and dietitian!”

Sound familiar?

You’ve probably heard someone say that when talking about how Hollywood superstars always look fantastic.

Maybe you’ve even said it yourself. I certainly have.

I wish the Lumen Metabolism Tracker had been around years ago because it’s kind of like having all those people conveniently tucked in your pocket.

Things to Consider when Buying a Fitness Tracker

Although the Lumen Metabolism Tracker is relatively new and still in a class of its own, the popularity of fitness trackers has been evident for years.

There’s always a new product to help you track your eating, exercising, sleeping and other habits.

It seems like each new device that’s released is more innovative than the last, and we, the consumers, never know exactly what to expect from the next up-and-coming tracker.

Even so, there are some basic things to consider.

Price vs. Value

Unless you get lucky and strike it rich, price is always going to be a consideration.

It can’t be your only consideration, though. One of the great things about fitness trackers becoming so popular is that tons of companies are making them.

The well-known companies like Apple and Fitbit still sell them, but now smaller, unknown companies are making them, as well.

This means you can find some seriously inexpensive trackers.

A five dollar tracker isn’t a great value, though, if it doesn’t actually work, so make sure you balance the price of a tracker – high or low – with the actual value of the product based on its features and performance.

Features

Different trackers monitor different things.

Sleep patterns, caloric intake, metabolism, ketones, body mass index, steps taken, heart rate:

All of these things can be monitored by trackers. You have to decide which aspects of your health are important for you to track.

Convenience

Every tracker works differently. The Lumen Metabolism Tracker, for example, simply requires you to breathe into it.

Others require you to wear something in a certain location, while still others require you to prick your finger or manually input data.

Consider how much time you have to do these things and find the tracker that’s most convenient for you.

At the time of writing, there was a great deal available. Click here to see if it’s still running…

Introducing the Lumen Metabolism Tracker

The Lumen Metabolism Tracker, ‘Lumen’ for short, is entirely unique. It actually measures and tracks your metabolism, which previously could only be done by professionals.

With a single breath, the Lumen Metabolism Tracker measures the amount of CO2 in your body and uses that knowledge to give you a ton of great information.

Pros:

• Provides you with real-time information that can help you reach your fitness goals.
• Small, sleek design.
• Compatible with most devices.
• Easy and convenient to use.
• Rechargeable and reusable.

Cons:

• Somewhat expensive.
• Initial set-up process is tedious.
• Not FDA-approved; some professionals are skeptical of its usefulness.
• Meal planning feature needs improvement.
• No easy way to test the accuracy of your results.

Everything You Need to Know

Although the Lumen Metabolism Tracker is helping “revolutionize weight loss” as the company claims, that’s only part of what it does.

What Is It?

Created by sisters Michal and Merav Mor, the Lumen Metabolism Tracker is a handheld device that measures your metabolism by simply calculating the CO2 levels in your breath.

There’s a downloadable app that works with it to track your daily levels. The app is also where you’ll find all the information you need to help you lose weight.

Based on what the Lumen Metabolism Tracker learns about your body’s digestive habits and your food consumption, the app will provide you with daily nutrition plans to stimulate weight loss.

It’s portable, rechargeable and super small. You can use it any time day or night, but you usually get the most accurate readings in the morning before breakfast.

The meal prep feature helps you plan meals personalized to your needs.

You’ll have a customized plan that provides you with enough fat, protein, carbs and other things to keep you full and healthy without causing weight gain.

How Do You Use It?

Of all the problems you might run into on your weight loss/fitness journey, learning to correctly use the Lumen won’t be one of them. It’s incredibly simple to use.

The initial setup/calibration process is a little complicated, but after that, you simply breathe into it three times to get it to work.

Initial Calibration

This is probably the most crucial step in using your Lumen Metabolism Tracker. Lumen starts off by teaching you the correct breathing technique by training you on the app.

Once you’ve got that down, you can set up your Lumen Metabolism Tracker . Calibration day requires you to take several breath tests throughout the day at very specific intervals.

Be sure you’re taking your measurements when your body is in a relaxed state. If you’ve done something physical, wait at least 30 minutes before taking your measurements.

This allows the device and the app to build your personalized CO2 scale, which lays the foundation for everything that comes next.

Your Number

After your initial calibration, the  Lumen Metabolism Tracker will tell you whether your body is primarily burning fats or carbs by giving you a score of one to five.

The app then gives you suggested daily meals that are personalized to your body’s metabolic rate to help you transition to a lower number.

In subsequent uses, your readings will reflect whether you’re improving your metabolism or not.

What Are the Benefits?

Obviously, one of the biggest benefits is weight loss. That’s not, however, the only benefit to using Lumen Metabolism Tracker.

Monitor, Track and Improve Your Metabolism

Unlike having to go to a clinic and pay a ton of money to check your metabolism once or twice a year, you can use the Lumen Metabolism Tracker every day.

Over time, you’ll start to notice lots of things about your metabolism. Each day, you’ll get a new score, so you can monitor whether or not your dietary changes are having any success.

It also keeps track of your fitness data, sleep patterns and overall nutrition.

The more often you track your metabolism, the easier it becomes to improve it.

The ultimate goal isn’t just weight loss; it’s also to teach your body to switch between burning carbs and burning fats with more fluidity.

Improve Your Workout Performance

Another great thing about the Lumen Metabolism Tracker is that it lets you add in your fitness routines.

Then the app can tell you if you’ve consumed enough of whatever you need to perform well at the gym.

For example, if the workout routine you’re about to perform requires you to “carb up” or to consume a little more protein, the app will let you know.

Customized Meal Plans for Optimal Nutrition

This is the Lumen Metabolism Tracker feature that most resembles a personal dietitian.

It uses your body’s metabolic rate to let you know what kinds of foods you need to eat during which meals and before certain workouts.

You get these personalized meal plans every day, so you’ll always know what to eat. The app is a little weak in this area, though.

Sometimes, you may not have the ingredients on-hand to make the app’s suggested meals.

Furthermore, most of the meals are geared towards low-carb/keto diets, so there’s not a lot of variety.

What Are the Downsides?

Although Lumen Metabolism Tracker isn’t going to drain your bank account, it’s a little expensive compared with many other fitness trackers.

The upside is that everything you need is included. You won’t have to waste a lot of money buying extra strips or needles to prick your finger or anything like that.

The product also hasn’t been approved by the FDA, and many scientists, researchers, professionals, doctors and dietitians are hesitant to believe the veracity of Lumen’s claims.

Finally, unless you want to shell out another big chunk of cash, there’s not a really convenient way to verify the accuracy of the results you’re getting.

Of course, over time, if you’re seeing results, that’s a pretty good indicator that it’s working.

What Comes with It?

Along with the Lumen Metabolism Tracker and the downloadable app, you’ll also receive the USB cable and charging dock.

It also comes with a travel case and is covered by a one-year warranty on hardware and material defects.

Of course, you can also receive a full refund, no questions asked, if you return the product within two weeks.

Related: Click here to learn more about the Lumen Metabolism Tracker from the Official Website.

What Others Are Saying

Because the Lumen Metabolism Tracker is a relatively new product, I really wanted to read what other users were saying.

I wanted real reviews from real users.

Review #1

“I have lost more than 50 pounds so far and feel much better and more in control of my health.” ~ Matthew G.

Review #2

“Getting real time help with my questions allows me to adjust to get the results I am looking for!” ~ Jenn G.

Review #3

“Lumen has already taught me a lot about how my body works and after just 3 weeks I have lost around 3 kilos!” ~ Rami Saba

Alternatives to Consider

If the Lumen Metabolism Tracker isn’t exactly what you’re looking for from a fitness tracker, here are a few others to consider instead.

V2 KETOSCAN Mini Breath Ketone Meter

V2 KETOSCAN Mini Breath Ketone Meter is a tiny, easy-to-carry and easy-to-use breath acetone analyzer.

You breathe into it just like the Lumen, and it helps you measure the amount of ketones in your blood and calculates your body fat burning rate.

It’s non-invasive, and there’s no need for strips or needles, although the filter does have to be replaced after 320 uses.

The mobile app tracks all kinds of great fitness and nutrition information so you can track your progress. If you’re on a keto diet, this is a great option.

V2 KETOSCAN Mini Breath Ketone Meter Highlights

• Simple and convenient to use.
• One of the best for checking ketones.
• Required to replace the filter after every 320 uses.

FoodMarble AIRE Personal Digestive Breath Tester

The FoodMarble AIRE Personal Digestive Breath Tester allows you to track a whole multitude of things and acts as a “catch-all” kind of diary.

You’ll record your food intake, sleep patterns, stress levels, symptom logs and even your bowel movements.

The breathalyzer helps measure your body’s responses to certain foods. This is a great device if you have frequent digestive trouble and are looking to find the root cause of it.

FoodMarble AIRE Personal Digestive Breath Tester

• Small, convenient and easy to use.
• Helps you identify “problem” foods.
• Filter needs changing often.
• Requires a lot of manual input.

GK+ Keto-Mojo Meter

If you regularly check your blood sugar and also want a device that’ll monitor the amount of ketones in your blood, the GK+ Keto-Mojo meter is a good option.

It won’t give you all the high-tech read-outs to help you manage your metabolism and optimize weight loss, but it is a nice all-in-one tool for diabetics who need to check their ketone levels.

GK+ Keto-Mojo Meter

• Much more affordable than other options.
• Great option for monitoring glucose and ketones.
• Requires finger pricks.

Why We Like the Lumen Metabolism Tracker

The Lumen Metabolism Tracker isn’t a miracle device, but if you’ve been dealing with weight issues – especially if you’ve been dealing with them for a long time – it’s a really great way to help optimize your weight loss.

It can give you a lot of great real-time information about your body’s metabolic rate and can help you figure out which foods are best for you to eat in order to start losing weight.

Best of all, it’s convenient and non-invasive, and you don’t have to spend hundreds of dollars each month to go have your metabolism checked over and over again.