Posted on

Friday 28th October

Being a father of three small children, i still struggle with the demands of lack of sleep and disturbed sleep in particular.

This usually sets off a chain reaction in your body of not burning fat as efficiently, increased hunger and increased lathergy. These are factors that most people can do without, especially in my job!!!

Once you realise what is going on, there are simple and tried and tested ways to get around it.

First thing you have to do, and i have seen this in many, many people of course, is to re-evaluate everything!!

Are you eating breakfast in a healthy way?

Are you eating a good lunch?

Are you eating a good evening meal?

Are all of these meals in sensible portion sizes?

Are you drinking enough water throughout the day?

Have “little snacks” creeped into your day without you noticing?

Are you drinking alcohol more than once a week?

Are you missing workouts?

Are you not training with as much intensity?

Do you have any goals?

Are your clothes not fitting you so well anymore?

Are you having comments off others that you have possibly put weight on?

Are you missing energy in your life?

Are you finishing off your kids meals sometimes?

Have your weekends become one long binge?

Has that “cheat meal” become a “cheat weekend”?

Whichever one of these or if many of these apply to you, then fear not, most of us have experienced some of them if not all!

Simply getting back on to the straight and narrow and sticking to your usual meal times will make a huge difference and cause instant fat loss!

Give it just one week and will see the big difference, give it four weeks and you have a massive difference!!!

Time to look at yourself again and realise its time to get back to your original plan.

Twitt
Posted on

Thursday, 27th October

Hows your week of portion control and food selection going this week?

  1. Has it been plenty of fruit and vegetables, white meats, oily fish, good carbs, healthy nut selections and whole grains in relation to your supermarket shop?

2 or has it been no fruit and vegetables, white meats and fish but heavily coated with batter and butter, has it been white flour products, and have there been plenty of treats thrown in, even boxes of sweets thrown in?

3 and how is your alcohol intake? Are you thoroughly taking advantage of the mega deals on alcohol in the supermarket or do you drink just once a week and when you do, the volume is quite light?

These three points will provide big clues in the way you look and feel.

Whether your clothes are fitting a little better this week, or are they getting a little tighter again? Your food selections have the answer!

Have you plenty of energy and you have already put 3-4 workouts in already this week?

Or have you wrote off another week and have consigned yourself to just “treading water” for the next 8 weeks. One thing’s for sure, if you do try to somehow tread water, you are definitely destined to put on weight before Christmas, no matter HOW many baggy jumpers and black clothes you wear!!!!

So to avoid all of this happening, try making the right choices NOW you will probably do anyway in January, and avoid all the pain you were going to have then!!!

Nobody I know wants to feel sluggish and horrible now and up to Christmas should be a time of celebration and fun, being in your best shape and having compliments, and not of wearing baggy dark jumpers to hide all the abuse you have given your body all year in food and exercise terms, and everyone asking you “have you put on weight”!!!

Lets get it together!

Twitt
Posted on

Wednesday, 26th October

Halloween coming up and traditionally a big time for sweets and this means lots of sugar of course.

Most of us consumed lots of sweets as children and some of us are still consuming sweets on a regular basis now, but its when we become adults that the problems usually begin to hit home!!!

First of all, if we continue to get sugar from refined sources such as sweets, we can soon enough develop cardiovascular trouble and thats really bad news, especially when you start thinking about heart disease.

Eating a lot of sugar can increase the levels of “fluffy” fat that is between our arteries. This can form plaque and globules of fat that can lead to big trouble for us anytime.

When these forms of plaque break up, they travel to the heart, brain or kidney and can cause heart attacks, strokes and kidney failure.

The added sugars are just as bad if not worse, all of those names such as corn syrup, white sugar, brown sugar, dextrose, crystal dextrose etc etc are really devastating for your whole system if you continue to base your diet high in sugars!!

Sugar itself will not give you the heart attack, its just the sorts of conditions it brings with it. If you eat sugary foods every day then it doesnt take a genius to work out you will become overweight!! And from being overweight, diabetes, certain cancers and many other diseases become a lot more likely according to numerous studies!

A startling fact is that 36% of most overweight people’s sugar intake comes from liquid sources, pop, sports drinks, energy drinks are heavy contributors to ill health, and if most people just drunk water instead of sugary drinks, the obesity problem would be substantially decreased!!!

The bottom line is that a little sugar is needed by everyone, but fruits and grains are the preferred sources for good health and if you take this route, you are likely to regulate your health very successfully!

Twitt
Posted on

Tuesday, 25th October

Following on from yesterday, have you started to cut down on the things that cause you the distress of putting on weight, or better still, have you CUT OUT the things that cause you all of that distress of piling on the weight?!!!

It is a painful experience  to have someone ask you if you have put on weight, and there are usually two responses you decide to undertake.

1. You get really depressed about it, saying to yourself that you can’t do anything about it anyway, and you exercise even less and eat even more, after all, it “tastes good” doesnt it?!!!

2. You get the fire in your belly again and immediately the next day you go back to the tried and tested strategies that have served you so well in the past, and promise yourself that you’re not prepared to live your life again with all the extra weight, and you are going to do something about it right now!!!

Number two is something i have experienced myself and nothing makes you madder than someone telling you have put on weight. You either do this or you bury your head deep in the sand, and somehow hoping that it will all turn out okay in the end!!!!

The first couple of days of getting your eating to well-controlled and sensible levels is admittedly very hard, but once you break the back of it, it WILL get easier i promise you, and DOING SOMETHING about your body instead of “wishing it could be better somehow” is heck of a lot better and you know it!!

Plus there’s no better feeling of losing body fat, getting clothes to feel better and showing the commitment needed to do so, the pride and self-satisfaction you get from achieving this worthy goal will beat any short term uncomfortable feelings of cutting your food down a little bit!!!

Time to get onboard now and make yourself feel the best you could possibly be by christmas time!!!

Twitt
Posted on

Monday 24th October

As the urgency increases towards christmas, just 8 weeks sunday away, you had better be showing some urgency towards your health too!!!

Whats more important? The christmas tree or your health? Rhetorical question to most but not to all i’m sad to say!!!

If you are indeed struggling with your weight, you may be eating too much do you think? There’s a fair chance on that statement being right and the big question is what can you do about it now?!!!

You should for starters have a pretty decent idea by now on what works for your body and what doesn’t? That shouldnt be rocket science if you have been reading on here for a while. The hard part comes when you realise the moment you have put on weight, and WHY!!!

The putting on weight process never starts quickly, its usually more of a gradual process.

Weekend pizza on a saturday turns into a regular event, and sometimes turns into all weekend.

For example, you could do some shopping every week and sometimes go in the local market, you pick up some welsh cakes and your long lost love of welsh cakes is suddenly rekindled, and you start making them a regular feature of your weekly shop!!!

This means your sweet tooth is all of a sudden well and truly alive!

Then you will excuse yourself a bag of chips in the week, and some fish, pretending the fish is healthy even though it has a mountain of batter on it!! They are nice but can heavily disrupt your fat loss programme.

Then plain porridge isnt good enough for you, it has to be the one with sugar and syrup.

Then your one day a week alcohol turns into a saturday and wednesday affair, because “you are stressed”.

Your vegetables suddenly have to be soaked in salt, because they are “too plain”, so your whole eating programme goes from plain to highly “flavoured”.

These type of changes can make the difference between your body feeling “like a sponge” and something to be proud of.

Depends on what you want, but we both know which result takes more effort.

Get back on the right road and start being all that you could have been, and your diet is a key area for all of this to happen so lets cut out all the “flavourings” and make it happen!

Twitt