7 Easy Weight Loss Tips

Posted on October 5, 2008. Filed under: weightloss | Tags: , , , , |

Feet on a scale

Image via Wikipedia

If you are carrying any extra weight going on a diet and exercising can seem like climbing to the top of a very high mountain with a big rubber band tied round your waist holding you back. Go on picture that! ๐Ÿ™‚

I don’t recommend diets at all, and these simple tips will hopefully make it easier for you to take it one step at a time and remove the big rubber band ๐Ÿ™‚

  1. Eat great life giving foods. What are they? Life giving foods are still filled with the energy of life, so they are still alive. So eat lots of fresh fruit, vegetables, nuts, and proteins in other words nutrient dense foods. Eat them fresh or as fresh as possible and cook them as little as possible, even meat well done has lost most of its goodness (the only exception is chicken which must be cooked well as it often harbours salmonella).
  2. Wipe out the ‘white stuff’. White stuff simply put is anything processed or refined, take them out of your diet altogether or as much as possible and that includes: white bread, chips, white pasta, cakes, biscuits (cookies), deserts, lollies (candy), soft drinks (soda), chocolate (dark over 70% is ok), hot chips (fries), and anything else that is made of white grains or nasty hydrogenated fats.
  3. Eat in. This makes it a lot easier to control your food and your portion size and there is a lot less temptation as long as you have removed that white stuff from your home altogether.
  4. Eat well and eat lots. What? As long as you are eating fruit, vegetables, nuts and protein you can eat plenty, this is NOT about dieting this is about eating well and changing your lifestyle. Nuts, fruit and veges can be a great way to snack, think of: carrot sticks, apple pieces, unsalted mixed nuts (I like to buy a bag of almonds, brazil nuts, walnuts and pepitas and keep a snack bag of them in my handbag for emergency snacking), even whey protein makes an ideal snack (ice cold water, chocolate flavoured whey protein concentrate and isolate and some berries, blend and drink YUM).
  5. Move. Leave your car in your driveway and save on petrol, walk as many places as you can and encourage your kids to do the same. Take the time to walk them to school and spend some quality time with them on the way. Put on some great music, something that really gets you into your groove and do your housework while dancing (my favourite and my housework almost seems to do itself). Clean your bathroom more often scrubbing is great as it also provides a type of shaking or vibration which can mobilise fat cells.
  6. Do it with a friend. Sometimes losing weight can be very lonely, so find a friend and do it together. Keep each other motivated and keep is social, like dancing it makes the hard times easier and go faster. Better yet both of you join a program either online or in your area so that you have even more people to call on for help when you are feeling down.
  7. Know yourself. The most important of all, know why you want to lose that weightmake it a goal you want to reach for, something in your future that feels like a reward “I don’t want to be fat any more,” just doesn’t cut it. You want something real, tangible and exciting to reach for like a carrot in front of a donkey. Know what your biggest stumbling blocks are and avoid them, make sure you are ready for them when they appear and have a plan of action for when they do. If you have planned ahead for those times when you will want to quit or give in to temptation and have a plan of action, you will come through the other side stronger and slimmer.

It is much easier to follow a plan and have an idea of where you want to be in a certain amount of time and how you are going to get there. It’s just like planning a trip away you plan it, you book it and you know where your going and why and how you are going to get there. Change your lifestyle and welcome the slimmer, fitter and healthier you into your life.

Be Fit! Be Well! do it online…

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Holiday Weight Gain? What Can You Do?

Posted on July 16, 2008. Filed under: weightloss | Tags: , , , , |

Eating is often made into a social occasion.Image via Wikipedia

Here in Australia we have just had our June school holidays, my son is now back at school without much enthusiasm for the new semester.ย  During the holidays, we have seen all the tourists eating at the cafe’s we pass on our way to do our own shopping. The Sunshine Coast is a tourist mecca so we have to handle lots of invaders in our shopping areas each holidays.

Seeing all these people eating got me thinking about how we often let our guard down during our holidays, and end up putting on weight. I understand it can be alittle bit more difficult when away from home to measure and weigh your portions and I thought I would give you all a heads up. I have used the idea of using your hand as a guide to your portions when dining out with my clients before, but this post at PhysOrg really brings it home:

“How do you know how much you should eat?

It’s as easy as looking at your own hand, says Diekman.

According to her, a woman’s fist is about the size of one cup. The tip of the thumb is about the size of an ounce. The flat outstretched hand is about the size of three or four ounces of meat, fish or poultry. Or six ounces if the piece is a little thicker.

“Your hand can give you an easy, quick reference to glance at, especially if you are dining out,” Diekman says. “Most adults should eat between five and seven ounces of meat, fish our poultry per day, not per meal. And a cup or cup and a half of pasta or potatoes is a normal portion, not three cups. We should also be getting around two cups a day of both fruits and vegetables and three cups of dairy.”

Another great way to keep portions in control is to remember that two-thirds of your plate should be filled with fruits, vegetables or whole grains. The final third should be meat, fish or poultry. “Put sensible portions on your plate at the beginning of the meal and don’t go back for seconds,” Diekman says.

She suggests that when eating out, decide right away how much of your entrรฉe you are going to eat and have the take-out box brought immediately.

“If you look at your plate and realize the meat portion is larger than your hand, cut it in half,” she says. “If the pasta portion is overflowing the plate, it could easily be three cups or more. Put half of it in the box. Not only will you be controlling your portion size, you’ll have delicious leftovers for lunch the following day.”

Portions are just as important, and in some cases more important, than the food you choose, Diekman says.”

Doesn’t that make it easy? As for the person who has already overindulged during their holidays, time to take control of those portions, so same advice :).

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Simple Ways to Increase Your Metabolism

Posted on June 23, 2008. Filed under: weightloss, wellbeing | Tags: , , , , , |

January 25th, 2008--Weighing In

Image by amyliagrace via Flickr

Everyone is talking about Boosting your metabolism, but do you know what that really means?

It means the rate at which you burn your intake of calories or energy. This is a highly involved process involving many structures and cellular and chemical changes within the body, including the mitochondria, the ATP cycle, your thyroid, pancreas, and lots more.

This little post on Wired Berries this morning tells most of the story:

“Your basal metabolic rate (BMR) is the biggest factor in determining your metabolism, and it’s the minimum amount of energy you would need to sustain all your life processes, like breathing and circulation, when you’re at rest. The amount of calories each person needs to survive differs from person to person and is at least partially based on genetics and gender (men tend to have higher metabolisms), but there are some things you can do to increase yours.

Regular exercise and weight training help to build muscle, which is more metabolically active than fat. If you’re on a serious calorie-restrictive diet, quitting it might raise your metabolism pretty much instantly, since hard-core diets can cause your BMR to drop dramatically. Your metabolism is like a low-burning fire that needs to be stoked constantly in order to burn most efficiently, and you can stoke your metabolism by eating several small meals a day rather than three big ones. Your body requires calories to digest, and eating more frequently not only satisfies your hunger and provides your body with needed nutrients, but it also uses up more calories. The types of food you eat also make a difference in how many calories your body requires to digest them: adding more protein and substituting unprocessed foods for processed (whole grains for refined ones and raw fruits and veggies for cooked and baked ones) forces your body to work harder just to extract the nutrients that it needs.” Wired Berries

Instead of buying all those expensive pills to boost your metabolism, why not:

  • get some exercise
  • eat a lot less starchy, grain carbs
  • add more protein to your diet
  • up your intake of good fats (olive oil, Fish oil, Coconut oil)
  • eat lots of vegetables and fruit (fibre makes your digestion work harder – burning calories and joules in the process.
  • eat little and often (grazing like kids do – I mean yours not the goats ๐Ÿ˜‰

Try it and see what happens next.

Be Fit! Be Well! do it online…

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More to Die From Being Overweight Than Smoking Soon

Posted on May 7, 2008. Filed under: health, weightloss, wellbeing | Tags: , , |

Australia). Taken by myself.Image via Wikipedia

Well they’ve finally predicted it we’re dying of having too much or rather eating the wrong things. In a list of preventable diseases, according to an article in the Sacremento Bee (a Californian based paper) obesity related diseases, caused by poor diet and lack of exercise, are about to come out on top of the ‘death list’, a list you obviously do not want to be on.

The real shame in all of this is that this list is about preventable diseases! These problems are preventable and so it is a bit like dying from indulgence, and that is a shame. Once upon a time our ancestors ate more fresh vegetables and fruit, quality protein and whole grains. A softdrink or soda when I was a child was a once a week or month treat, not a daily staple as it has become for many and fast-food was something that happened only when we driving on holiday or as a once-in-a-blue-moon treat. What happened?

We are killing ourselves with kindness, and as my Mum has taught me sometimes you need to be cruel to be kind. “So get off your butts, start eating your Vege’s and live longer!” That’s straight from my Mum to you!

Be Fit Be Well doing it online!

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