3 common mistakes in weight loss

There can be many pitfalls in your desire to lose weight.  Read on because what you'll find out will help you avoid the 3 common mistakes in weight loss.


1. Too much too soon


Excessively restricting your calorie intake may seem good at the start but after a few weeks your weight loss will plateau. You'll then believe the 'diet' isn't working so revert to the norm. The problem is, your body thought there was a famine and slowed down your metabolism. Oh no! More weight gain as you eat what you ate before but with a less efficient body.

Cut your calorie intake by 20% and aim to lose 1Lb to 2Lb each week. This is the best long term solution to weight control.


2. Fat is bad and should be avoided


Not all fat was created equal. Monounsaturated fat lowers bad cholesterol, 'LDL' without affecting the good 'HDL'. Polyunsaturated fat can reduce the risk of heart disease if taken in moderation. Saturated fat, in excess, can block your arteries which will result in high blood pressure or worse.

Try to lower your consumption of saturated fat and also avoid Trans or Hydrogenated fat. Trans fat is formed artificially during the process of turning vegetable oil, liquid, into a hardened fat. Trans fat is found, in very small amounts, naturally in some processed meats.

Do not take the zero fat option as these products are laden with sugar and, or, artificial sweeteners in order to give it flavour. The high sugar content will play havoc with your glucose and insulin levels. Low fat is 3 grams in every 100 grams of product.


3. I don't have a plan


Fail to plan and plan to fail!

If you don't have a plan then your weight loss desire will have no focus. You will dabble with a few ideas or the latest celebrity diet and give up. Write down your weight loss goals. What do you want to achieve? What is your target weight? How will you go about reaching your goal?

Visit your plan regularly to check you are on target and meeting your goals. Give yourself a non-food treat every time you reach a goal.


Avoid the 3 mistakes and your weight loss desire will become a reality.

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Resolution revolution

It's that time of the year again, celeb fitness DVDs, magic diet magazine articles and get fit gadgets. It will all be over by the end of January ready to commence again next year!

If you have set yourself a New Year resolution to improve fitness, lose some weight or attain a healthier lifestyle then good luck.  Before you set off on your quest you must ask yourself, 'Do I really want it?' You might think that it's a strange question to ask but any change has to come from within you. External factors such as comments from friends or loved ones will not provide the drive you need. If you are not committed and don't have a plan of action with well defined achievable goals you may be in the 'give up February' group. You know what they say, 'Fail to plan - plan to fail'.

So you are now ready. Start as you mean to go on, with a positive mind set.  Sure, it may be difficult to begin with but I bet you are thinking of the things you will have to give up ...right? Change that round immediately. Think of the things you will gain; more energy, more confidence, better health, slimmer body...the list can go on and it is all achievable.

It's there waiting for you right now. Are you ready?
Commitment - check
Plan - check
Achievable goals - check
Positive mind set - check.
Now go get it and have a happy and healthy 2012.

Choice

You choose! Simple question, and often there is a simple answer. So why is it sometimes difficult to choose when you are looking at weight control.

A restrictive diet may work in the short term but are you prepared to carry on with this for the next 1, 5, 10, 15 years?

Lifestyle changes are a better long term solution for weight control and the key is to start by making simple choices.  Imagine it's mid-morning and you are feeling a little peckish.  You know that a couple of chocolate biscuits will tie you over until lunch - mmmmmmm, biscuits!  Two chocolate biscuits will yield 168 calories and contain 43% fat, of which 10% will be saturated.

What about an apple?  An average size apple has around 50 calories, including less than 2% fat (zero saturated).  An apple also contains more fibre which will help you feel fuller for longer.  In addition, apples are a good source of vitamin A and B1.

So, what is your choice? Even if your goal is not weight loss the apple is the healthier choice.  The choice is yours to make, no one can make it for you.  Take control of what you eat and what you do and ensure they support your goals.

It make take a while to make changes but stay focused and stick with it and you will succeed.

What has been your experience of making changes in your lifestyle?

The signs

No one wakes up one morning and thinks, wow where did all that weight come from? It crept up over a period of months and years in a stealth like manner. The problem, the signs were missed. Signs! What signs I hear you ask. Well, I'll tell you...

Body Mass Index (BMI)
BMI is an equation between your height and weight. Take your weight and divide it by the square of your height. Example, weight 72 Kgs height 1.8 meters. Therefore, 72 divided by 1.8x1.8 = BMI 22.2
Between 20 - 25 are considered OK. Between 25 to 30 is considered overweight and 30 + obese. BMI is a guide as it is entirely possible that an athlete can have a BMI over 25 owing to muscle!

Abdominal fat
Abdominal fat carries a greater health risk as it is close to internal organs. Someone with excess abdominal fat is considered to be, 'Apple' shaped. If you are a man with a waist circumference of 94 cm or more, or a woman with a waist circumference of 80 cm or more, you have excess abdominal fat.

Waist / hip ratio
This is another, more simple, equation. Divide your waist circumference by your hip measurement - in inches or centimetres Example, waist 70 cm hips 95 cm (70 divided by 95 = 0.72).
In men this should be 0.95 or less and in women 0.8 or less.

Body fat %
A healthy body fat percentage in men is between 10 - 20% and in women 20 - 30%. Body fat can be measured in a number of ways but the two most practical are; Skinfold callipers and Bioelectrical Impedance Analysis (BIA).
Skinfold callipers are used to measure, in millimetres, the layer of fat just underneath the skin on various places on the body. Your health practitioner is an ideal person to carry this out.
BIA works by passing a small electrical charge between two points of the body, foot to foot or hand to hand. It is important to be well hydrated in order to conduct the current. There are a number of weighing scales that now have a BIA function. If using BIA equipment, fully read and understand the instructions and any warnings that come with it.

If you get into the habit of checking the signs on a monthly basis you can take action at the right time. This need not be drastic, just a few lifestyle changes in food choices, activity/exercise and habits will make all the difference.

A modest weight loss can bring about the following benefits;

• Reduced risk of developing heart disease and stroke
• Reduced risk of developing diabetes and helping to manage diabetes
• Improvements with blood pressure
• Feeling fitter and having more energy

Taking action is the first positive step. Whether you join a slimming club, join a gym or seek assistance from a health and fitness professional, is up to you. The important thing is you must feel comfortable with the surroundings and/or the individual who will be helping you reach your goals.

If you are new to exercise or returning to it after a long time away, you should seek guidance of your Medical Practitioner or GP, prior to starting.

For impartial advice you can contact me at info@nutrivive.co.uk

Stretching the point

Today, we will look at some simple stretching techniques that will enable you to maintain or improve flexibility. Stretches may be held from 10 to 90 seconds or sometimes longer.
Muscles are best stretched when they are warm, after exercise or a hot bath for example. Hold each stretch at the point of tension and not discomfort. Breathe normally, in through nose out through mouth, throughout the stretch. Come off a stretch gradually, imagine your muscle to be an elastic band - you know what can happen if you stretch an elastic band and let go quickly!

And so to the stretches...

Calf

• Stand with feet hip width apart
• Take a big step back with left leg - maintain width of stance
• Bend right leg and ensure your knee does not go past your toes
• Place hands on right leg for support
• Press heel of left foot in to the floor
• Keep body aligned - head, hips, heels
• Toes of both feet face forward
• Repeat with right leg

Hamstring (back of upper leg)

• Stand with feet hip width apart
• Bend right knee, keep foot slightly turned out, and place hands on thigh for support
• Extend left leg in front of body but do not lock knee
• Left foot should be flat on floor - raising your foot to come up on heel will place stretch into calf as well
• Sit back to feel stretch
• Repeat with right leg

Quadriceps group (front of upper leg)

• Stand with feet together - knees not locked
• Hold something solid for support as you will be standing on one leg
• Flex (bend) left knee and bring foot towards buttocks
• Hold foot in place with left hand - do not pull foot with hand
• Look forward and try to keep knees together
• Repeat with right leg

Chest

• Stand with feet hip width apart
• Maintain an upright posture
• Place hands/palms on lower back
• Pull elbows behind body to retract (close) the shoulder blades

Mid-back

• Stand with feet hip width apart
• Maintain an upright posture
• Extend arms in front of body at shoulder height - do not lock hands together
• Protract (open) the shoulder blades
• Additionally, you can lower your head to stretch neck muscles

Shoulders

• Stand with feet hip width apart
• Maintain an upright posture
• Bring left arm across body at shoulder height
• Place right hand on left triceps to hold stretch
• Keep shoulders down
• Repeat with right shoulder

Triceps

• Stand with feet hip width apart
• Maintain an upright posture
• Raise left arm and drop hand behind head
• Keep left elbow pointing to the ceiling
• Hold stretch by placing right hand on back of left triceps
• Repeat with right triceps

If you can put aside some time each day to carry out a stretching routine then, over time, you should see and feel improvements in flexibility.

10, 20, 30, 40, 50%

If you have committed to lose some weight, you may want to look at a gentle introduction. If so, then the 10, 20, 30, 40, 50% plan could be the way forward.

This plan will enable you to make some ready lifestyle changes and kick start a new way of looking at diet, activity and wellbeing. So here goes...

10% increase in fresh fruit and vegetables - as a start. Get used to a healthy snack of fruit or a crunchy carrot. Aim for at least 5-a-day and choose different coloured fruit and vegetables, the rainbow effect, as each will have differing antioxidant properties. Antioxidants attack free radicals that are produced as a bye-product of burning oxygen in the air we breathe.

20% reduction in unhealthy snacks; crisps, cakes, popcorn, chocolate bars etc. These are generally high in calories (high in fat) and low in nutrients. They provide a quick fix solution to hunger but, afterwards, the energy slump soon kicks in!

30% reduction in calories from fat. If you currently have 700 calories from fat (35% of 2000 calories) then reduce to 490. Saturated fat should be no more than 1/3 of total calories from fat.

40% swap for calories to low to medium Glycaemic Index (GI) carbohydrate for a slow energy release, thereby reducing the chance of a 'quick fix chocolate bar'. Some examples include; low fat fruit yogurt, apples, Allbran, boiled potatoes, couscous and wholemeal bread.

50% more activity/exercise. Walk to local shops, take a walk at lunchtime, take the stairs instead of the lift. Dance around your living room! More movement burns calories - more calories burned equals weight loss.

By making these simple changes you will on the road to a healthier lifestyle and all the benefits this brings.

10 Tips for weight loss

We have recently taken a look at some exercises so today we will look at 10 tips for weight loss.  Combine these with your exercises to achieve your aims.

1. Maintain a food diary - this will give you a better idea of what, and when, you eat. Note down portion sizes of food consumed. You will also notice snack foods that are calorie dense such as crisps, cake and chocolate. You can gradually reduce the portion sizes and make healthy substitutions.
2. Start the day with a healthy filling breakfast - it will kick start your metabolism and give your body the fuel it needs to support daily activities.
3. Spread your meals throughout the day - this helps to avoid blood sugar highs and lows and the resulting insulin surges. In addition, after eating a meal your body raises its metabolic rate by about 10% for the next couple of hours thereby providing calorie burning potential. Aim to fit 2-3 healthy snacks between the 3 major meals of the day.
4. Reduce your intake of saturated fat. Fat is needed for fat soluble vitamins A, D and E. A high intake of saturated fat is associated with high cholesterol and Chronic Heart Disease (CHD). Try to have a healthy balance of mono and polyunsaturated fats. Daily intake of fat should ideally account for no more than 30% of calories consumed.
5. Cut down on alcohol - your evening out could account for a large chunk of the calories your body needs on a daily basis. A pint of draught Guinness has 210 calories, the average draught bitter has 182 calories, a shot of vodka has 72 calories. A 500ml bottle of lager has 145 calories and a 175ml glass of white wine has 133 calories.
6. Build activity into the working day - take the stairs instead of the lift, take a walk at lunchtime. Any extra activity will help to raise your metabolic rate and burn off calories. Aim to make the little extra a good habit.
7. Make enjoyable activities such as walking, cycling, swimming, gardening etc, part of everyday life. This way you will be burning off calories without giving it a conscious thought. Try to encompass weight bearing exercise into your schedule - 3 times a week is a good start. If you don't want to go to a gym then carry out simple exercises at home using tinned food or bottles of water.
8. Set realistic goals - a goal is like a destination, it will give you something to aim for. Have short, medium and long term goals, say 3, 6 and 9 months. Your goals should be stretching but achievable. Give yourself a little reward - not food related - when you reach your goal. You should never aim to lose more than 10% of your starting weight - once you have reached this, evaluate you goals and set a new target, again no more than 10%. Aim for a weight loss of about 1lb a week, that's almost 2 stone in 6 months!
9. Engage support of family and friends - let them know the journey you have commenced. Let them inspire and encourage you as you move toward your goals - a healthier, fitter, slimmer you. They may even want to join you.
10. Do not go food shopping when you are hungry as you are likely to pick convenience food that will satisfy your hunger. You should, if possible, plan what you need in advance and stick to this when you shop. Take a little time to look at food information labels, especially for fat and saturated fat.

If you can maintain the majority of these tips then you should see and feel success. Small incremental weigh loss is the way to go as you have a greater chance of maintaining your new lower weight.