Here are some tips to help you with your goal to lose weight, get in shape or simply have a healthier lifestyle…
Include a calcium supplement in your diet…you could lost up to 2.6% more fat than those who don’t!
Take an all-in-one…multivitamin and mineral supplement. This will ensure you get the intake of important nutrients whilst following your weight-loss programme. Mega 2000 is a high quality vitamin and mineral supplement; a great favourite with our customers for over 20 years!
Plan out your meal base – get organized…The worst thing that can happen is that the foods you need as part of you weight-loss programme are not available to you. It is vital in any programme that you plan and organize your food so that you can take it with you if you are going to work or even out to the park with the kids! It is fatal to let you blood sugar levels drop whilst you are out as you will look for the quick fix; not a good idea (read our blog on blood sugar, fat and lack of energy). So be perpared. Work out a regimen i.e. breakfast at 7.30am, fruit and Rivita at 10.30am, lunch at 1pm, fruit and Rivita at 3.30pm and dinner at 6pm. If you find that you are hungry, then have avacado with your lunch-time salad – it really does help to stave off the hunger pangs. Take your lunch with you so that if you feel the need to eat a little earlier – you are eating what you want not what is around! It allows you to be more in control!
What foods use more calories to eat and digest, than they actually contain? Read on…
- Cabbage, Celery, Cress, Cucumber, Chicory, Canteloupes
- Lettuce, Lemon
- Raspberry, Radish
So, you can munch away to your hearts content on these foods, and actually use more calories that you take in!
Fat-free isn’t healthy…you do need some fat in your diet. There are some essential fatty acids such as omega-3 that should be a regular part of your diet.
No so fishy any more…check the calorie count of meats such as beef or lamb against those of fish. Not only does fish contain oils, it often has significantly lower calorie count and just as much protein as meat.
Just passing through…It is true that fibre is a form of carbohydrate, but that doesn’t mean you should avoid it like the plague. Fibre passes right through your digestive tract, so not all calories are absorbed, more importantly, it helps to keep your intestines clean.
Learn to adjust…if you have a particularly active day ahead of you, you may need to add more protein and slow burn carbs to your meals that you may not need on a normal or rest day. It is better to take extra protein that eat extra carbs on a high action day as this will give you a more sustained energy for the day. Again, very important that you prepare and take with you the food you want to eat. Do not let your blood sugar drop because you will find yourself reaching for the quick fix – which is the refined food solution – which of course opens the door to cravings again! So, prepare your food and take it with you.
Small changes make a big difference…one extra biscuit per week can lead you to gain 5lbs per year! Cut a biscuit out of your diet, and you will lost 5lbs per year! You’re also more likely to stick to something like swapping full fat milk for semi skimmed or making time for breakfast each morning than a diet that sets the rules for all foods.
Switch the biscuit tin for a fruit bowl…instead of munching your way through a packet of biscuits after a hard day, try grapes instead. They are high in natural sugar, but as long as you don’t overdo it, they offer the same soothing hand-to-mouth action with none of the fat! They’re especially nice chilled besides, a hundred grams of grapes contain only 70 calories!
All weight is not equal…muscle weighs more than fat but the last thing you want to lose is muscle! for this reason alone, it is important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first.
Be realistic…setting goals is an important step of any weight-loss programme. but be realistic in your goals, don’t expect to see results immediately – your body takes time to cotton on to what is happening and start using the fat for energy, but keep going and you will reap the rewards!
Get hydrated…It is very important that you do not dehydrate during or after you have exercised. When you sweat, you lose imporant minerals from you body that can leave you feeling fatigued and lacking in energy and also with sore muscles, these are called Electrolytes. You can make your own electrolyte drink by adding some sea salt to a glass of water (with some lemon or baking soda) okay if you like the taste sodium chloride! But what is the alternative? Sports drinks? But they are full of sugar and colourants and all those things you have worked to get out of your regimen…so try Elete Electrolyte Add-in, a sugar-free electrolyte drink – simply add a teaspoon to 1 litre of water,and drink – replenish and refresh during and after your exercise and help your muscles recover Elete Electrolyte Add-in is available from G&GVitamins.