by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
Losing weight is hard, but it's worth it in the long-term.
The following are some reasons why you should lose weight:
There are many benefits for you to shed a few pounds. However, some of us may take it to extremes at times.
There are plenty of ways to lose weight without starving yourself.
Here are some ways to do that.
One of the most important things you can do to lose weight is to eat more whole foods.
Whole foods consist of lean protein sources, fruits, vegetables, potatoes, and other complex carbohydrates. These foods tend to be less calorically dense, more nutritious, and more satiating.
In making this adjustment at the beginning, you can create a caloric deficit, in which you are burning more calories than you consume. This leads to weight loss in the long-term.
Make sure you minimize junk food and empty calories from your diet and household, and focus on eating healthy, whole foods.
Exercise is one of the best additions to losing weight. Contrary to popular belief, exercise does not have to be super intense or grueling in order to be effective in terms of weight loss.
A moderate amount of exercise on a regular basis will help burn calories and fat without causing excessive wear and tear on your body.
In other words, sustainable results are key!
Get up and move around as much as possible.
Go for a walk, run, or bike ride.
Do some cardio and strength training.
Gradually increase the intensity and the length of your workouts as you become more comfortable with them.
The more you move, the more calories you'll burn and the weight will come off.
Drinking lots of water is important for weight loss and overall health. It helps to flush out toxins, keep you hydrated, and fill you up so you eat less.
Aim to drink 8-10 glasses of water per day.
One often overlooked factor when trying to lose weight is getting enough sleep each night (usually around 7-8 hours).
Skimping on sleep can sabotage any diet plan by disrupting hormones responsible for hunger and satiety levels; making overeating more likely later on in the day.
In addition, when you're well-rested, you have more energy to be active and make healthy choices throughout the day.
Aim for 7-8 hours of sleep per night. Make sure you're clocking enough zzz 's every night if you want your diet efforts to succeed!
And if you need an extra kick in quality sleep, try the new nootropic sleep support supplement, Drift.
Drift was made as a three-step sleep support supplement in which it helps build calmness before bed, helps you sleep through the night, and helps you wake up refreshed the following day.
Stress can lead to weight gain, so it's important to find ways to reduce it in your life.
Exercise, meditation, and spending time in nature are all great ways to de-stress.
Find what works for you and make it a priority.
One of the biggest mistakes people make when it comes to weight loss is setting unrealistic goals for themselves – like losing 10 pounds in a week.
When your goals are too ambitious, it's inevitable that you'll eventually fall short and give up entirely.
Instead, try setting smaller goals that you can realistically achieve each week or month.
This will help keep you motivated and on track to meeting your long-term goal.
It’s time to get your life back.
You don’t have to be a statistic; you can turn your life around and get healthy.
We know it’s not easy, but we also know that it’s worth it.
And we want to help.
If you’re overweight and struggling with depression, it’s time to take action. We can help. Our free 30 day course will give you the tools you need to start losing weight, feeling better, and getting your life back on track.
Are you ready to start? Join now and let us show you how easy it is to lose weight and battle depression at the same time.
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!