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Healthy Weight Loss
Healthy weight loss
Looking to lose weight? Here our are top ten tips
Quick fix diets don't work its a fact, don't be misled by promises of a beach-body in 2 weeks by eating just cabbage! Losing weight the sensible way will not only help you lose the fat but more importantly keep it off.
1. Exercise 3 times a week
Try to exercise 3 times a week for at least 20 minutes, the exercise should be vigorous, it doesnt need to be a 10km run but should be enough to elevate your heart rate. For an exercise programme check out our free programmes.
2. Water, lots of it
Your body needs at least 2 litres of water a day, even more on an active day, try to drink regularly throughout the day, starting from the moment you get out of bed in the morning. Ensuring that your body is well hydrated will help to keep your skin youthful, your eyes clear and your digestive system working well. It will also aid in the speedy elimination of toxins from your body. See our water factsheet for more information on the wet stuff.
3. Eat smaller portions
Most people pile up their dinner plate with equal amounts of carbs and meat, when in fact you should really split your plate up into quarters - two of those quarters should be vegetables or salad, one quarter for meat or fish and the remaining quarter for carbs (potatoes, rice or pasta). If that sounds like too much of big step, do it gradually, your body will soon get used to it.
4. Increase your strength
It is a proven fact that muscle burns more calories than fat, so the more muscle you have the more calories you will burn on a daily basis, this doesnt mean you have to look like Schwarzenegger, just try to do a few regular weight bearing exercises , why not take a look at some of the strength exercises in our exercise library.
5. Take more steps
The more active you are throughout the day the more calories you burn, its simple maths. Try taking the steps rather than escalators and lifts, walk rather than drive or bus on those short journeys. Why not get yourself a pedometer and measure your daily steps, they may seem unecessary but they do help to show you how active you really are - aim for 10,000.
6. Snack regularly
In an ideal world we would all eat more smaller meals throughout the day rather than brekafast, lunch and dinner, this would help regulate our blood sugar levels and in turn our enegery levels. This is not an option for most people working 9-5 so the closest we can get to it is snack regularly throughout the day and eat less at mealtimes.
7. Eat breakfast
Your body shuts down overnight ...
How exercise can help my diabetes
Exercise can help control your weight and lower your blood sugar level. It also lowers your risk of heart disease, a condition which is common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.
What is protein?
Protein is needed for normal repair and replacement of cells tissues, as well for the formation of hormones, enzymes and antibodies. Protein is a nitrogen rich compound, which is needed for all structures in the body, including muscle tissue. It is made up of smaller molecules called amino acids, which are the building blocks of life.
Combining several different food types
The term "balanced diet" has become one of those health mantras that you constantly hear, but which no one ever really stops to explain. What it really means is a diet that includes a combination of several different food types. These food types include grains and pulses, fresh fruit and veg, meat, dairy products, and fats and oils.
What causes osteoporosis?
Osteoporosis literally means ‘porous bones’. Our bones are made up of a thick outer shell and a strong inner honeycomb mesh of tiny struts of bone. Osteoporosis means some of these struts become thin or break. This makes the bone more fragile and prone to break. It often remains undetected until the time of this first broken bone. Broken wrists, hips and spinal bones are the most common fractures in people with osteoporosis.
How does the glycaemic index help me?
The glycaemic index (GI) is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycaemic indexes. The blood glucose response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycaemic indexes.
What is a carbohydrate?
Carbohydrate is a macro-nutrient that supplies a very usable form of energy or fuel to the body
The human body can survive for weeks without food, but without water we would die within days
On average, our bodies are made up of between 65-70% water, though that raises even higher in very physically active people, such as athletes who have a higher proportion of muscle tissue and less fat tissue. water is our life source and the amount we drink is crucial to our health - yet many of us regularly drink too little.
A complete body workout
The definition for cardiovascular (CV) training is: ‘physical conditioning that exercises the heart, lungs and associated blood vessels’. In other word...
Weight Loss Success
Weight loss success
Why can we fail to achieve weight loss success?
Many people will tell you that losing weight is a hard thing to do. Some will even tell you that it's an impossible task. Since we see people successfully losing weight all the time, we all know that it is possible so what are the reasons that so many have a difficult time achieving weight loss success?
Here are 4 main reasons for us failing to losing weight, if you can associate with one or more of these reasons then read on and also check out our weight loss tips article:
Lack of motivation is one thing that stops a lot of people achieving weight loss success. Perhaps the doctor has told them that they should lose weight but they personally don't feel an urgent need. Often it takes an outside motivating factor to spur us into doing something as intense as weight loss can be. You have to really want to change your diet and lifestyle in order to be successful in weight loss efforts. Unfortunately, too many people don't truly feel a need to make the necessary changes. It's just not important enough to them to motivate them into making the effort needed.
Lack of willpower is similar to the lack of motivation in that the person without willpower may feel really motivated to lose weight but when push comes to shove, they lack the self-discipline in order to stay the course. This type of person will start off well but at the first sign of temptation, they forget all about their diet.
Lack of instruction is another reason that many fail is that they have a lack of instruction to show them exactly how they can lose weight. In many cases, it may not be a complete lack so much as too many sets of instructions – each contradicting the other. One diet says to avoid carbohydrates, another may say to eat fruit five times per day while still another will tell you to eat cabbage soup every day for two weeks. This contradictory information confuses people so that they have no idea which way to actually lose weight.
Lack of results are a sure way for a dieter to become discouraged. Too often, people will try a new weight loss plan for a few days and find that they haven't lost weight or maybe that they lost less than they had hoped. Then they either give up on that plan and try another or they simply give up the idea of losing weight altogether. Often even people who have so far seen success at losing weight will hit a plateau where they seem to be stuck and not losing anymore and they give up before reaching their weight...