Finding time to eat our meals throughout our work day is starting to become a struggle to try fit in. Which means that we are eating our food too fast for our bodies to digest them properly. Your stomach actually takes about 20 minutes to “figure out” that it’s full, so in terms of weight loss, slow eaters consume less food because the stomach has enough time to communicate with the brain that it’s full? Read more
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Are you tired of battling with your weight? Does it feel like no matter how strict your diet or how many times you go to the gym, you just can’t seem to shed the pounds?
If you really want to transform your body and feel great, it’s time to stop thinking about your weight and start thinking about your body composition!
What you need to know
Your body is mainly composed of muscle, fat and water. When you exercise more or start dieting, your body composition will change, even if your weight stays the same. This is because:
As you exercise more, you develop more muscle mass and reduce fat. Your weight may even increase at a certain point, as your muscle mass increases.
Quick-fix, crash diets may produce speedy results, but the weight loss will be in the form of body water and healthy, lean muscle tissue.
Very low calorie diets may force your body into ‘starvation’ mode, storing body fat rather than burning it. So even if you lose weight, your fat ratio will increase.
1. Eating when you aren’t hungry
If you are working out consistently and eating the right foods it may seems strange that your fat isn’t simply melting away. It could be that you are eating too much food.Try tracking your food for 7 days. You may be surprised with your findings.
2. Not watching portion sizes
Even if you work out frequently, over eating could be sabotaging your progress. Try weighing your food for a few days until you understand what you portions should look like again. Still hungry? Bulk up your plate with as much salad and veg as you see fit.
3. Only doing cardio
Cardio is great when complemented with weights. Like all exercise regimes, when they remain the same, not only do they become boring but your body learns to cope and begins to plateau. Mix things up!
4. Eating the wrong calories
If you eat 2,000 calories worth of broccoli or 2,000 calories worth of chocolate it’s the same right? Wrong! Believe it or not eating the right amount of the wrong calories can have a huge effect on you and your goals. Avoiding processed foods and reading up on fats and sugars is a great place to start.
5. Not reading labels
Healthy cereals, fat free products… you may be shocked when you read the nutrition labels and ingredients list. As a general rule, when fat is removed they have to replace the hole and that generally falls to the job of sugar. Make sure you read the labels when doing your shop.
1. Willpower is a finite resource
Relying on willpower alone requires huge amounts of mental energy, which is inevitably in low supply at the end of a long day or during stressful times. Have a plan in place that will help you to stop, or at least diminish sugar cravings before they even start.
2. Get consistent, quality sleep
When you don’t get enough sleep, you will be low on serotonin, the neurotransmitter responsible for a positive mood and overall feeling of well-being. Since carbohydrate consumption promotes the release of serotonin in the brain, you will naturally want to eat more carbs in order to balance your mood.
3. Allow yourself a cheat meal
Cutting out sugar and excessive carbs is much easier if you know that you’ll be able to enjoy them from time to time. The use of a cheat meal (one meal, not an entire cheat day) is a great way to satisfy a sweet tooth but still stay on track with your diet. You will also increase your leptin levels which will decrease your feelings of hunger. Cheat meal top tips! Keep it to a one hour window of time, and make it the last meal of the day. As long as you stick to those, you can eat whatever you want.
It’s that time of year again. Suddenly there’s sneezes and coughs everywhere you turn. Follow these simple steps and you may lower your chances of picking up a nasty cold.
1. Wash your hands frequently. Cold and flu viruses need to get from nose to nose. They’re passed around in mucus, sometimes from coughs and sneezes but also via hand contact. If you have a cold and virus-infected mucus gets onto your fingers, and you then touch a door handle, you leave the germs on it. When another person comes along and touches the handle, they pick up the virus on their hands. If they then touch their nose or eye, the virus is transferred to them. So washing your hands is the best way to lower your risk.
2. Keep warm – especially your nose. Colds are seasonal – there are more around in the winter and that’s probably because our noses get cold. This may sound strange but studies show that if your nose gets cold, any infection you may be harbouring can be triggered and start causing symptoms. So wrap up warm and hold a scarf loosely over your nose and mouth on cold days.
3. Look after yourself. Lack of sleep, stress and poor diet all compromise your immune system and put you at higher risk of a cold. So make good sleep a priority and take steps to deal with stress. Make sure you eat a balanced diet, with plenty of fresh fruit and vegetables.
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