Posted on

Monday, 14th May

There are a lot of myths being exploded all the time by latest science in terms of losing body fat, and we should keep mentioning them on here.

We all know that drinking pop will put weight on us, especially the full sugar versions. In fact, studies have shown that they can contain up to 40% of total calories in some people!

Then we move on to diet pop such as diet coke or pepsi, or diet just about anything!

These WILL NOT help you lose weight and here’s why.

The problem is not with the one calorie but with the artificial sweetener.

The sweetener has been linked to weight gain because it stimulates your taste receptor than senses sweetness in the stomach, Once the stomach expects energy, it stimulates insulin production from the pancreas, which is a very important hormone for increasing body fat.

At the same time, chemicals are sent to the brain and it becomes confused whether it is having calories or not.

As your body gets tricked into whether it is receiving food or not, then your body tends to want to overeat to make sure you are having the required calories!

You will feel hungrier and less full, so the urge to overeat will always be strong.

Artificial sweeteners are 100 times more sweet than normal table sugar. This is very concerning since this makes natural sugars such as fruit quite bitter to some people who slam back sweeteners and products that contain lots of sweeteners.

The more natural you eat, the better. The same with drink. If you have a glass of water, then slice some lemon in it to give it a natural flavouring.

If you had the diet lemonade, you are conditioning your body to all sorts of negative eating emotions, which can be highly damaging to your long term weight control and performance.

Twitt
Posted on

Friday, 20th April

If you are intent on making good progress, try and fill your shopping trolley with the following foods.

Lean protein sources such as chicken, turkey, fish and eggs always hit the mark in terms of top quality foods that serve your body very well in terms of losing body fat and being lean and hard.

Healthy starchy carbohydrates such as brown rice, brown rice and oatmeal will give you good long lasting energy that will not cause your blood sugars any trouble at all. We all need energy and these foods are the best and most effecient sources.

Lean fibrous veggies such as mushrooms, squash and broccoli can work for you in a big way, in terms of health in all sorts of ways, if you’re missing out on them, then you’re missing out on serious results.

Fibre packed fruit such as apples, berries, oranges and grapes you know contain natural sugars, and will automatically make you feel better, help in the battle against diseases of all kinds, and can be excellent additives when combined with natural yoghurt, making proper desserts or snacks, so please do not fall for all of the “light” versions of yoghurts, when in fact all they are is loaded with refined sugar, a big no no not only for fat loss but good health in general!

Don’t forget Frosties the cereal is advertised as low fat, but is full of sugar and definitely will not help you with your health and fitness goals! Don’t fall for the “low fat” advertisements because they are not giving you the full truth!

Healthy fats include flaxseed oil, walnuts, avocados, olive oil, and don’t forget the essential fats you can get from fish.

A varied diet is essential so make sure you continue to make the right choices!!

Twitt
Posted on

Monday, 16th April

Are you thinking yet of food as “fuel” instead of just a way to lose weight? This is the healthier way to look at your food and health.

You’re going to need all of the good foods we talk about all the time just to get through your day, especially if you have children, have a big career or both or if you’re in any situation where performance and energy levels are crucial!!!

On top of this,  you should be looking forward to a big workout today!

If you are not eating well, then you will be probably thinking of some excuse not to train today, or an excuse not to put much effort in. It can make SO MUCH of a difference that  it will alter your mindset and really affect how active you are, and how much effort you put into it.

With Formula one back on our screens, its a known fact that they use the high octane fuels in their cars, because they are interested in just one thing, RESULTS!!!

It should be the same for your body and imagine how well you would do if you bought into the whole idea of how powerful fresh natural food would be for you!! This is high octane food  for your body.

Good foods can be termed as “nutrient dense” meaning its going to be good for you in layman’s terms!!

You should eat a small nutrient meal or snack every 3 hours to keep energy levels high, and keep you lean.

Indeed, you should eat 5-6 times a day to keep your metabolism going strong and keep you firing on all cylinders.

You should try and include a meal with protein each time you eat, to keep you feeling fuller for longer, and keeping your lean tissue intact, so you burn more calories 24 hours a day.

Eliminate processed and refined sugars from your diet, this will be key to stay lean and keep the quality of your calories good.

On this start to the week, its vital you get your “fuel” right in order to burn body fat, stay strong and perform at your highest levels!

Twitt
Posted on

Wednesday, 14th March

After seeing the need to write things down, lets analyse what you are writing down!

Start off with breakfast, do you realise that most cereals  contain too much refined sugars?

Most of the ones that actually come in cereal boxes are definitely too much on marketing, and contain very poor nutritional value. The worst of both worlds so you need to stop falling for it all!

Stick to porridge, shredded wheat or weetabix, the best examples of plain no added ingredients cereal that guarantee you a fine start to the day!!

Alpen type mueslis are another potential bad start for you. The no added sugar/no added salt variety can work well for you, but the normal regular variety cannot be classed as healthy!

If you fall for the “protein only” diets, and go for the bacon and eggs choice, then you’re not going to last very long being healthy, and you know this short termism is not really going to last for you!!! Plus, as i mentioned yesterday, bacon is on the worst list when it comes to saturated fat and meat that could possibly cause health problems for you in the future. A bad situation all round!

Breakfast should be a key start to the day, and will dicate usually how you eat the rest of the day?!! Start off well and you become more powerful and more focused, miss breakfast and you play catch up for the rest of the day.

Simply eating breakfast will be a very powerful start for you!!! If you do not eat breakfast, you will be keeping your metabolism in the slow lane, be likely to make poor food choices, and generally have a lack of structure in your day.

When i give an eating diary out and then filled in after seven days, seeing the breakfast part “missing” is a tell tale sign for me that the individual is not yet serious about their programme and we need to re-evaluate straight away!!!

Lets get serious and talk about the rest of the day tomorrow!!!

Twitt
Posted on

Tuesday, 13th March

Writing down everything you eat can be very powerful for you in terms of fine tuning the diet you really want, and really NEED to be on.

I do this exercise with all my clients from time to time, no matter how good they look!

This is because none of us are ever perfect, and most of us slip from time to time, sometimes without even noticing.

Take the article in the news today recommending that we do not eat more than one piece of red meat a week, due to the increase in incidence cancer and heart disease in the last ten years, and the research done in thousands of people.

One or two small steaks was more than enough for the entire week they said, and bacon was the worst offender in terms of meat being bad for you.

So if we rewind this article and go back to writing everything down, kind of a diary of what you eat over seven days, and in your head you think you only eat red meat just once or twice a week, is that really true?

How often do you eat beef, bacon, gammon even? What about steak and maybe pork? How often, go on count them and you may be shocked?!

The same applies to every food group. How many times do you eat white pasta, white potatoes and white bread?

How about alcohol? Is it really our recommended once a week?

How about your portion sizes? Do you eat too much constantly at most meals? Do you skip meals?

Studies have shown that individuals who write down exactly what they really eat over a seven day period tend to be very successful in their overall fat loss, and overall conditioning.

Nothing like being accountable, and it all starts right here if you really want to be successful!!

Twitt