Monthly Archives: February 2014

February 28, 2014

9 SIMPLE WAYS TO TRIM FAT FROM YOUR WAIST.

Cut just 100 calories a day.
According to research, that’s all you need to ditch to beat belly bulge. Dropping this amount from your daily intake – for instance one biscuit, a fizzy drink, or a glass of wine – will help you lose about 12 pounds a year. And it’s a cinch to stick to a plan that requires no actual dieting or deprivation.

Build muscle mass.
During a cardio workout, your body burns hundreds of calories, but your metabolism slows down almost instantly when you stop. After strength training, on the other hand, you burn fat for hours after. It’s recommended that you do three 45-50 minute sessions a week.

Run from fat.
One of the most effective ways to reduce flab around your middle is to jog it off. If steady running is not your thing, then try Interval training – constantly switching up the pace of your workout – will also help you lose weight, because it blasts more calories. For example, do two minutes of sprinting followed by a 60 second walk, then repeat for a half hour.

Eat good-for-you foods.
Your body is smart and it knows when it’s not getting any nutrients. So if you munch on processed foods like crisps and cakes, you’ll still be hungry. Munch regularly on fruits, vegetables, fish, low-fat dairy, and whole grains for an instant fix.

Have a high-protein breakfast.
Skip the sugary cereals. They’re too easily digested, which means they speed through your system. An egg-white omelette is a good choice. If you’re eating on the go, try unsweetened Greek yogurt with fruit and a dollop of honey or low fat cheese with whole-grain bread.

Don’t skip meals.
That will only set you up to overeat. Nosh on small portions every three to four hours to keep your metabolism running, so your body won’t panic, go into starvation mode, and stop burning calories – which is what happens when you haven’t eaten in a while.

Avoid a freak-out.
Stress causes the body to start stockpiling fat in the gut. Your system thinks a crisis is coming and deposits fat cells into the belly because it’s the most convenient storage space. Chill out with yoga, meditation, or massage. If you’re a stress eater, keep healthy snacks such as almonds on hand to prevent junk-food binges.

Get your shut-eye.
Lack of sleep increases the likelihood you’ll gain weight. When you’re tired, the hormones that stimulate appetite increase, while the hormones that help you feel full plummet. Aim for seven to eight hours a night.

Move more all the time.
Computers, TVs, video games, and cars keep us glued to our seats. The result: We’re less physical than ever before. To trim your tummy, do whatever you can to keep moving. Even 10 minutes can help. Studies show that you can burn up to 350 calories a day (the equivalent of your lunch!) by walking around when you’re on the phone, tapping your toes when you’re surfing the Web, doing squats when you’re brushing your teeth. Before you know it, you’ll be saying bye-bye, belly fat!

February 21, 2014

CUT REFINED CARBS.

White_bread

Not all carbohydrates are an enemy. It’s the refined carbs (like white bread, white sugar, and sweets) that you need to avoid.

They seem harmless, but they have been stripped of their macronutrient content and reduced to a simple sugar that your body quickly digests.

The result is, your blood sugar spikes, your body pumps out tons of insulin to get the sugar into your cells, your blood sugar plummets, you feel sleepy, and any sugar the insulin didn’t deal with gets converted into fat.

This access fat typically sits around your belly, which can lead to illnesses such as diabetes and heart disease.

Complex carbohydrates, like whole grains, help to maintain well-controlled blood sugar levels. Keeping you energized, slim, and healthy.

They are your body’s main source of fiber, giving you energy to keep you perky even during the grey days of winter.

The mood-boosting neurotransmitter serotonin comes from an amino acid called tryptophan, which is only able to enter the brain after digesting a healthy serving of carbs.

So for your waist’s (and your mood’s) sake, don’t give up all carbs!

February 7, 2014

PORTION SIZES: EXPLAINED.

Many of my clients tell me that they are confused about how much they should (or shouldn’t) be eating.

It can be very misleading when reading food packaging to gauge exactly how much is a recommended portion size.

More often than not, restaurants and supermarkets lead us to believe that what they are selling is the correct portion size for one person. When, in reality, it’s likely to be about one and a half to two times as much!

So how do we control the amount of food that we eat? The best way is to educate ourselves on what is the right portion size for all foods from the various food groups. This way we can be armed with the knowledge before we are presented with more than we need.

However, this doesn’t mean complaining to the restaurant manager next time we eat out, or stopping ourselves from enjoying the odd take away. It means that by being aware of the recommended portions sizes we can help to ensure that both ourselves and our families eat the right amount of food for the majority of the time.

I found Bupa’s guidelines on portion sizes to be the most clear and easy to understand. Below is a summary of their recommendations:

STARCHY FOODS: Eight to 10 portions per day (to maintain weight for an average adult, depending on your activity level)

Some typical amounts for one meal may include the following:

  • Cereal – nine tablespoons (three portions)
  • Bread – two slices (two portions)
  • Baked potato – one medium baked potato (two portions)
  • Boiled potatoes – four small potatoes (two portions)
  • Pasta – nine tablespoons (three portions)
  • Rice – six tablespoons (three portions)
  • Noodles – one block of dried noodles (one portion)
  • Pitta bread – a filled pitta bread (two portions)

Meat, fish and other proteins: Two to three portions per day (with at least one portion of oily fish a week)

One portion counts as the following:

  • Lean meat – 100g raw / 75g cooked
  • Fish – 75g oily fish or 150g white fish
  • Eggs – two medium sized eggs
  • Baked beans – five tablespoons (half a tin)
  • Pulses – four tablespoons
  • Nuts – two tablespoons

DAIRY: 3 portions per day

A portion includes the following:

  • Milk – 200ml (a small glass)
  • Yoghurt – 150ml (a small pot)
  • Hard cheese – 30g (size of a small matchbox)
  • Cottage cheese – 90g or about two tablespoons

FRUIT & VEGETABLES: At least 5 portions per day

One portion is 80g of any fruit or vegetable. Examples include:

  • Large fruit – one or two slices of large fruit (such as mango, pineapple or papaya)
  • Medium sized fruit – one medium sized fruit (such as an apple, orange, banana or peach)
  • Small fruit – two small fruits (such as kiwis, plums, satsumas or clementines)
  • Grapes and berries – one to two handfuls of grapes or berries
  • Fruit juice and smoothies – 150ml (a small glass)
  • Mixed veg – three heaped tablespoons (such as peas, carrots and sweetcorn)
  • Salad leaves –one dessert bowl
  • Beans – three heaped tablespoons

FAT & SUGAR: limit your intake of these foods

Foods high in fat include butter, cream, chocolate and cakes. Foods and drinks high in sugar include soft drinks, sweets and biscuits. You should only eat foods from this group sparingly.