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An Australian personal trainer has revealed the fat loss basics everyone trying to lose weight needs to know.
Sophie Allen, 30, from Sydney, said there are nine things she swears by to keep her weight down and her muscles in shape and while you might follow some of them, its only when you do them all that youll really start to see results.
The first thing you need to do is eat less than you burn in a day, Sophie explained on Instagram.
She typically eats somewhere between 1,500 and 2,000 calories per day depending on whether she is cutting or bulking.
Bulking encourages muscle growth while cutting is good for burning fat.
Sophie does both in order to build up the muscles she wants to like her glutes, but also tone others such as her abs.
She typically fills her day with plenty of lean protein, green leafy vegetables, fruit and complex carbohydrates such as sweet potato.
The second thing the PT said you absolutely must do is move your body more and consistently.
While Sophie doesnt work out seven days per week, she did explain that she aims to get 10,000 steps per day and doesnt rest until she has hit her targets.
Movement doesnt have to be anything specific, but certain types will require more energy than others, she said.
For instance, if shes doing a resistance-based workout, she knows she will have to compensate with plenty of fuel afterwards.
Thirdly, Sophie explained that tracking your progress is absolutely critical to lasting weight loss success, but you dont have to only use scales to do this.
Pictures, measurements, how your clothes fit and how you feel and your strength are all good indicators of how things are going, she said.
You should make changes if things arent moving the way you want.
Sophie said you need to realise that it takes time to change your body, and so you shouldnt expect things to change overnight, within a week or even a fortnight.
Dont jump to the conclusion of a plateau before youve been 100 per cent consistent for three to four weeks, she said.
If you fall off the bandwagon once, dont panic too much, but rather simply re-adjust and go back to it.
Sophies final tips include eating mostly whole foods, because these mean youll heave better energy, greater satiety and improved overall health.
She tries to make sure every meal has at least two cups of salad or vegetables, and limits processed foods to just twice a week.
Sleep a lot and make sure its high in quality, Sophie added.
She aims for between seven and nine hours, and doesnt drink alcohol very often as it hugely compromises your sleep.
Try and reduce stress as much as possible, and get someone who knows what theyre doing to write a training and nutrition program for you, she added.
Often, when youre doing something with someone it can also help with motivation.
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Personal trainer Sophie Allen reveals the tips everyone losing weight needs to know - Brinkwire
My close friend, Will Power, and a desire to get healthier to ensure many years ahead with my family, inspired me to lose 67 pounds since last summer, including 20 during the pandemic. Never to be outdone, even our dog, Buster, has dropped eight pounds since last year.
The refrigerator winks coquettishly. I freeze, then step back and counter with a head shake and combatant stare. I turn away. The snack armoire does the same, grabbing the enticement baton from the fridge and racing toward me. I turn away again. Home-baked chocolate chip cookies, still gooey and warm on the counter, tempt me with their aromatic sweetness. My salivary glands turn cartwheels, imagining the three-ring circus the sugar rush would trigger. I consider the offers. Then I consider my BP reading, HDL, LDL, arteries, and family, and usher temptation to the door. Another battle won.
Weight loss can be a maddening tug of war. Bad foods attempting to pull you in; better decisions gripping the rope tight and pulling back hard. Eleven months and 67 pounds later, Im winning the contest.
"Geez, Ive gained about 15 pounds from working at home during the pandemic," a dear friend confessed recently, gently patting his belly as would a parent atop their childs head for a good deed done. "How have you been able to continue losing weight during all this?"
I told the dear friend a good friend has helped: Will Power.
While the strategy may sound simple and perhaps trite, for me, its been true. Laboring up flights of stairs, and becoming winded after brief physical activity, moved me to call on Will Power to help. I had to set my mind right. My increased weight was destined to decrease my odds of a long, healthy life. We have two children in their teens. I imagined the milestones I might miss if I didnt do something immediately. I couldnt wait to address my weight any longer.
Keto, a no-carb, no-sugar regimen, as well as walking every day, has made me feel healthier than Ive been in years. Since the start of the pandemic, when weve all spent a great deal of time at home tempted by stress eating comfort foods, Ive managed to lose 20 of the 67 pounds.
Now, do I miss gobbling down a half-dozen of those cookies with a tall glass of chocolate milk in front of the TV? Do I miss pizza? Do I miss my wifes rigatoni and meatballs, with a few slices of Italian bread to sop up the homemade sauce? If youve tasted her sauce, you wouldnt need to ask the question. I miss, but resist. Will Power directs my attention to my young family and my age 63 next week and convinces me to opt for healthier fare. Easy? No. Difficult? Occasionally. Important? Tell me whats more important.
Cookies. Ice cream. Pizza. Rigatoni. Those are foods I miss. And when I decide to set keto aside and reincorporate them into my diet, Im determined to bring along a good friend to help me.
Because where theres a Will, there will be less to weigh.
Columnist Phil Gianficaro can be reached at 215-345-3078, pgianficaro@gannett.com, and @philgianficaro on Twitter.
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Gianficaro: I diet because theres so much to lose - The Intelligencer
A plant-based diet has become the go-to weight loss diet for many people, however, not everyone is seeing the results
Plant-based diets have many health benefits, but if done wrong they could be unhealthy and even lead to weight gain.
While making sure you meet all your nutritional needs, including protein on your plant-based diet, it is important to consider your calorie intake, the nutritional value of your food choices, and if you really need to have that juice instead of a glass of water.
Related: Lizzo goes vegan during lockdown, shares her new healthy diet
No matter what diet plan you are on, losing weight is a numbers game. If you are eating more calories than your body needs, you could even gain weight on a plant-based diet.
Keeping track of what you eat in a food journal or a nutrient and calorie tracking app is a good way to make sure that you are meeting all your nutritional needs and maintaining a calorie deficit to lose weight on a plant diet.
Plant-based foods arent always healthy. Consider the ingredients used and the food preparation. Foods like fried chips, for example, can be 100% vegan while still loaded with trans fats and empty calories that do not contribute to your nutritional needs and chalk up major calories.
Combine clean eating with a plant-based diet for the best results and better health while you lose weight.
Related: Add more fruits and vegetables to your diet for better heart health
One of the biggest mistakes people make when calculating their calorie intake is leaving out the calories they drink.Many health drinks like kombucha and coconut water are packed with calories. While they have some health benefits it is important to make calculated decisions and consider how they fit into your meal plan.
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3 Reasons why you are not losing weight on a plant-based diet - All4Women
Hollis Johnson/INSIDER Hollis Johnson/INSIDER
Advocates of the keto diet have long claimed the low-carb, high-fat eating plan offers a wealth of benefits for metabolic health, helping people lose weight to gain more energy and reduce their risk of some diseases.
Intermittent fasting, too limiting food intake to a specific time period has also been touted for its weight loss and life-span extending potential.
Those theories got some validity last week from a new case study that found a 57-year-old woman was able to control her type 2 diabetes, and eventually ditch her medication, by switching onto a keto-intermittent fasting diet.
What's more, that was possible without losing weight, according to the study published July 7 in BMJ Case Reports.
Previous research has shown keto treats diabetes by preventing blood sugar from rising, since diabetics don't produce enough insulin naturally to regulate their glucose levels.
"The most impactful thing on your blood glucose is the amount of carbs in your diet. The low-carb diet is effective because it lowers the insulin load," Dr. Mark Cucuzzella, previously told Insider in an interview. "Insulin is the master switch."
The patient consumed 80% of her daily calories from fat, and 5% as carbohydrates, for a total of 1,500 total calories per day.
She fasted all day on Monday, Wednesday, and Friday for the first two weeks of the diet, later adjusting to 42-hour fasts on Monday and Wednesday, and 16 hours on Friday.
Once the patient's blood sugar was under control, she reduced her fasting to 16 hours at day, with 3 24-hour fasting periods per month.During the fasting period, she drank water, coffee, and bone broth. When not fasting, she ate two meals a day with no snacks.
Aside from a week-long adjustment phase, commonly known as the keto flu, the patient said she didn't have any difficulty sticking to the diet plan.
She said she plans to continue indefinitely, but found it difficult to maintain the 42-hour fasts. The 16-hour fasts were easier to fit into her daily life.
Four weeks into the diet, the patient was able to stop taking medications such as metformim, an antihypertensive and a statin, while still being able to control her blood sugar levels.
Four months into the program, her blood sugar levels had significantly improved, even without the medications.
These results add to a growing body of evidence that nutrition can be a promising therapy for chronic illnesses. However, it's always best to consult a medical professional before making extreme changes to your diet.
The keto diet is generally regarded as safe, but some experts caution that the high saturated fat and cholesterol could be risky for heart health, and we still don't know enough about the long-term consequences.
Intermittent fasting is also generally safe, particularly in shorter durations like 16 hours a day. Longer fasts of 24 hours or more, though, can have serious side effects like disrupting sleep and mood and increasing stress and, some nutritionists argue, may not be worth therisks.
Read more:
Kourtney Kardashian said her doctor put her on the keto diet to cleanse her of toxins and metals. Experts say there's no evidence that works.
The keto diet may help people with diabetes control their blood-sugar levels
The US government is testing the keto diet to treat veterans' diabetes. Critics say it could have long-term health risks.
Gallery: 10 Ways to Lower Your Cholesterol (Health)
A long, long time ago, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat. Well, it's time to erase that from your mind as it's simply wrong. Eating fat won't make you gain weight, any more than eating money will make you rich. Consuming foods that are high in calories can lead you to pack on the pounds, and most "low-fat" or "fat-free" foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals.
And there's no debate on this one: Since we made "cut down on fat" our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled.
But it's just one of many bad habits that can be causing weight gain that starting now, you will turn into a "slim-down" habit. All you need is a pinch of resolve and a few new routines. Here are the 15 daily habits that are causing you to gain weight you can replace right now. And be sure stop any of these 25 Bad Habits That Make It Almost Impossible to Lose Weight, too.
Read more here:
15 Daily Habits Causing You to Gain Weight - MSN Money
By Assunta NgNORTHWEST ASIAN WEEKLY
Graphic by Han Bui
In times of uncertainty and disruption, can there be positivity during the coronavirus pandemic? My friend is celebrating her loss, which she has dreamed of, working at home. Actually, its excellent news.
Pearl (not her real name) has lost ten pounds during the lockdown. Struggling with weight issues, since I have known her for more than 20 years, she looked great when I saw her last week. Isnt a lockdown a perfect excuse for gaining weight due to overeating from anxiety and stress? How and where do we burn off our calories with gyms closed?
I have a confession, too. I have lost three pounds during the past four months, though it was never my intent. The assumption is, when we work at home, we tend to gain weight because we are confined, and have little chance to be active. Many have turned to home activities like baking and cookingenhancing calories. Yes, I am one of those who cook a lot more at home. So we eat more?
Not true. How do we lose weight? What we discovered is, the pandemic creates an environment for us to get fit.
Its not enough to have healthy eating habits yourself. How do you encourage your family and loved ones to pursue healthy eating? If all family members in the same household are to be on the same page, it diminishes a lot of conflict.
You are the real boss
During the pandemic, the world has turned upside down, and everything around us shifts. The only thing we have control over is ourselves. You are in charge when you work at home, not your boss. My friend decided this was a good time to lose weight. She made a stay-at-home resolution, to lose weight as her personal goal.
You can do so by writing down your daily goal to discipline how and what you eat. Once you write it down, you show commitment and are more inclined to make it happen.
Have a fixed meal and exercise schedule
Regularity breeds success, especially for weight loss.
Since everybody is supposed to be social distancing, it cuts our chances of dining out with friends. When I entertain friends at lunches and dinners, I tend to order an abundance of food. I end up eating more. When I attend events, the meals are usually late. I dish up lots of butter for my rolls even though I realize its unhealthy. What can I say, I was hungry! Cooking at home has eliminated our chances of extravagant and excessive eating. Plus, I eat every meal on schedule, with dinner no later than 6 p.m. No more food after dinner is my motto. Stick to your meal schedule.
The same applies to your exercise routineschedule it. I exercise three times a day, morning (aerobics), late afternoon (walking in the neighborhood), and evening (on treadmill). If I miss one routine, my penalty is to double my workout in my next round. Just dont make any excuses for skipping.
Change your snacking habits
Salad with a pink lady apple, almonds, sunflower seeds, and avocados (Photo by Assunta Ng)
One of my staff members realized that she likes snacking, she has got to change her habit of eating. The first step is to think about reducing her carbohydrate intake.
In the past, potato chips were one of her favorite snacks. No wonder PepsiCo sales have soared in potato chips, tortilla, Cheetos and Doritos. Not only are chips unhealthy, they have tons of calories, fat, and sodium. The food companies make chips addictive. I dont know exactly what ingredients they put in the chips, they definitely stimulate and manipulate your taste buds. After you eat one, you want to swallow a whole bunch in your mouth. You are not only hooked, you are being tricked! So dont get started on those unhealthy snacks because chances are, itll be challenging to stop.
To replace chips, she buys healthy nuts, such as walnuts, almonds, cashews, and pecans. Look for the unsalted ones. It tastes great, especially the roasted yet unsalted nuts. You can eat a big chunk and never have to worry about getting fat. Nuts contain antioxidants.
Rewind my brain
I am not a saint. Yes, I love all those goodies, such as chips, bacon, and double chocolate ice cream with cookie dough! Whats my secret to resisting temptation?
I rewind my brain to enjoy eating healthy stuff and only crave fattening foods once every two months or longer. I have taught myself to embrace foods that I actually hated before. They have won me over by their nutritional value, and thankfully I have developed a taste for them.
Envision your skinny self after you succeed in making those changes, reinforcing those happy emotions in your head when you succeed.
Alcohol harms your body
Not too long ago, a study said moderate drinking is good for your health. Baloney! On July 14, a New York Times article said even moderation consumption of alcohol is not good for our bodies. Alcohol is high in calories and raises the risk of some cancers.
I have seen what it did to my parents brains. They couldnt even do simple chores like buying something on the phone when they were 70 years old.
I was raised around booze and smoke. My aunt, who lived with us when I was a child, was a chain smoker. My parents were heavy drinkers, not beers and wines, but hard liquor.
Drinking was a status symbol and lifestyle choice. When their peer group indulged themselves in expensive cognac, it was hard for my parents to say no. After I graduated from high school, my stepfather invited me to join them drinking. He told my husband who doesnt drink, You dont know how to enjoy life.
Knowledge trumps over temptations
So what kept me from drinking?
When I was in my 30s and 40s, I enjoyed a glass of champagne or dessert wine occasionally with my friends. But strong liquor tastes like bitter medicine to me. I used to think, Why do people drink this when it doesnt even taste good? Drinking is more fun with company. My husband doesnt drink, and I never liked to drink by myself. After a while, my body developed a violent reaction when I sipped alcohol.
Another reason for me to abstain is I have been studying many health issues, including how alcohol can damage our brain cells. I learned about brain health and the right foods for our brain. The wine in my kitchen is for cooking only. Knowledge convinced me to give up alcohol, and I am thankful.
Food as therapy
Understand how different foods affect your body. Choosing the right foods can control your weight gain, and build up your muscles and strength. It is also effective in preventing pain and diseases.
Besides pleasure, I look for foods which can give me what my body needs, such as fiber, good fats, proteins, and carbohydrates. Vegetables and fruits provide a great source of fiber. I love the natural sweetness of root vegetables, such as sweet potatoes and purple yams. They are good carbohydrates filling and satisfying. Since I haveosteoporosis, I make a lot of soups with fish, chicken, and pig bones for calcium.
If you have high blood pressure, you shouldnt eat a lot of beef and rich foods. Also, meats are harder to digest than vegetables. My blood pressure has been normal for the last two decades, and I can afford to eat more meat. Thanks, but no thanks. I can go for days without eating meat and not feel deprived. Yet, I cant survive without vegetables for one day.
My lunch is often a salad, with a pink lady apple, almonds, sunflower seeds, and avocados. With a few drops of lemon and extra virgin olive oil, and Miracle Whip, the salad tastes divine.
Kids dont like vegetables?
Many kids hate vegetables. Their parents have to entice their kids with all kinds of incentives just to get them to take a bite or two. I never had that problem when I raised my two boys at home. They love vegetables, even at a young age. What I did was simple. When they were little, I just told them vegetables were delicious. If they didnt want them, I would have them all to myself so I had less competition. It worked. Seriously, I could eat a whole plate of vegetables just by myself. The fact is, my kids love my cooking. They eat everything I cook.
So make your healthy food delicious so you and your family want to eat it and not go to the fridge right after dinner.
Hide with other foods
A long time ago, my relative hated garlic and scallions. But his family loved them. So his family hid those ingredients by cooking them altogether and dispensed them later when they served the entree. My relative didnt know that he has been fooled all these years.
Take foods in pill form
I also cook ingredients which boost the immune system, such as garlic, onions, and ginger. What to do for those who dont like garlic? Turmeric fights inflammation. Some people are not used to it.
Did you know that there are turmeric and garlic pills you can get at health food stores and Amazon? There are all kinds of supplements containing onion, mushroom, ginseng, goji berries, broccoli, cranberry, green superfoods, and even apple cider vinegar. Just go online, and you will discover all kinds of capsules to suit your needs.
Exercise at home
During the stay-at-home order, exercise was high on my priority list. You cant lose weight without working out. I exercise not because I want to lose any pounds, I just want to stay fit mentally and physically. Exercising can improve your brain and fight aging.
Most folks make the mistake of sitting too long at their computer, staring at their iPhone or watching television. The rule of thumb is to get up every half hour. For me, its every hour when I write. I usually drink water instead of eating during my breaks. The more liquid you drink, the better it is for your body.
So dont wait, start your health plan to begin losing weight today.
Assunta can be reached atassunta@nwasianweekly.com.
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An unexpected gain during the coronavirus pandemic - Northwest Asian Weekly
People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one's health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:
Beware of the Crash DietsMost people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.
Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.
However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.
Eat ProperlyOne may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet. It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.
Pump Up lean Muscle MassMuscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.
Engaging in AerobicsAerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.
Extra "Push"Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra "push", one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.
On Taking Diet PillsOver-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.
Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, "no pain, no gain." Besides fat, what has one got to lose anyway?
Author's Bio:
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How to Lose Weight Effectively and Safely
My name is Nicole Taniguchi (@betweennowandnever), and I am 34 years old. I live in North Hollywood, California, and work as a receptionist for Warner Horizon Television. After my doctor recommended I make some changes to improve my health, I joined WW, incorporated fasting, and found the fun in fitness.
I was overweight ever since I could remember. Even in kindergarten, I recall being a little bigger than my other friends, and it was just something I always recognized (but also denied) about myself.
My mom and dad were also both a little overweight, and food was always a source of happiness and comfort for all of us. I remember my mom trying to lose weight numerous times, and she would include me as well, but both of us never had success. As soon as either of us was going through something, we would turn to food.
When my mom passed away when I was 19, that was when my weight really started to become an issue. Food became the only thing that truly made me feel better.
That was the first time I had gone in for a physical in over four years. My doctor told me if I didn't start taking my health seriously, I was going to be on blood pressure medication and taking insulin by the age of 34. That definitely was *not* something you want to hear when you're barely in your 30s. At the time, in January 2019, I was 320 pounds.
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Two of my closest friends invited me to go, and I was on cloud nine. That is, until I looked at the photos I had taken of myself. I didn't recognize the girl in the photos. It was like I was looking at a stranger, someone who looked tired and unhealthy. I knew at that moment I never wanted to feel that way again and decided to make a change.
When I first started my weight loss journey, I decided to give the keto diet a shot and lost about 10 pounds in the first two weeks. But after two weeks, I realized keto was just not something I could picture myself sustaining for the long term, and so I decided to switch to WW (formerly known as Weight Watchers) after reading reviews. The program seemed the most realistic to me.
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Weight Watchers
I do WW Freestyle, and it is also very easy to come back to after you have an off day or week because you never feel like you're starting overyou're just getting back on track. I think this mentality is so important because you can't be perfect all the time.
I also practice intermittent fasting, so I try to only eat between 10 a.m. to 4 p.m. It mostly just helps me with structure because I can eat two larger meals during the day and a couple of snacks, and by the time I get hungry again at night, it's almost time for me to go to bed.
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It was about three months into my journey before I signed up for the gym. And a month after that, I started working with a trainer, who introduced me to strength training. When I first started working out, I started slowly and made a point to go on the treadmill for 20 minutes per night after work.
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Now, with the help of my trainer, I have incorporated a lot more weight training into my routine instead of just doing all cardio. I aim for roughly four to five days of exercise per week, and usually two to three of them are strength training and the rest are cardio (typically a two-mile jog/walk or a hike with friends).
Because of COVID-19 and having to work at home, my aunt and cousins have started doing a 30k step challenge every Sunday, which I've done for the last two months. It has definitely been kicking my behind, but it's also just a great reset after a long week.
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My weight loss journey wasn't easyand there were many times I wanted to quit. But I'm so happy and proud of myself that I never did. I'm proud to say that I am no longer prediabetic and my blood pressure is normal, all without medication.
I've never felt better about myself, and for someone like me who has never had much confidence, that's saying a lot. I wouldn't change anything about my journey because it proved to me I could do it, troubles and all. I finally feel like I'm becoming the hero in my own story.
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'With Weight Watchers Freestyle And Intermittent Fasting, I Lost 120 Pounds' - Women's Health
Lockdown has been tough on many waistlines. Thats okay. But if it seems that youre packing on the pounds despite eating as usual or if youre not losing the weight you gained during lockdown, you might be getting caught out by hidden calories.
You should always consult with a medical professional before embarking on a weight loss plan, especially if you have any underlying conditions, it is easy to get caught out by hidden calories.
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When we are busy, stressed or focused on something else we reach for convenient snacks that arent so good for us. Or even if we think that we are eating healthy we sometimes forget about the hidden calories that all add to our daily intake.
This unconscious eating will add up to a whole of extra calories in the course of a day or week. This mindless eating is nothing more than a habit that can be broken.
If you are back at the office, hidden calories often creep up by nibbling on sweets or other treats you find on your colleagues desks. But it is usually at home where these calories add up the most.
The first step is to be aware of where the extra calories are coming from. Remember that even foods that are good for us might have more calories than you think. This is especially true with things like nuts, avocadoes and biltong.
Its also important to be honest with yourself. Just because you didnt note down that extra muffin doesnt mean it didnt count towards your daily calorie intake.
Most importantly, dont be too hard on yourself, though. Remember, if you have a lot of weight to lose, you probably didnt gain it overnight so you wont lose it overnight. Make sure your motivation for losing weight is for you and no one else.
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Hidden calories: The thorn in weight loss side - Extra Time Media
I'M FAT, you're fat, they're fat, everyone's fat.
Where on earth did we go wrong?
We used to be such a fit nation, athletes all, punching well above our "weight" on the international stage.
Now we have trouble getting out of bed let alone getting in and out of cars.
A mate of mine, Graham Strang from Hip Pocket Workwear and Safety, reckons 70% of excess weight results from what you put in your mouth and he should know because, previously, he put lots in his mouth.
His fighting weight (blokes use that sort of language) was 82 kilograms.
A year ago, June 10 to be precise, Graham weighed 115.6 kilograms.
Six months later, he had his weight down to 103.2 kilograms, an 11% reduction, and today he stands proud at 88.2 kilograms representing an overall reduction of 24%.
That equates to not carrying a 10 year old child on your shoulders.
Graham's journey isn't finished yet as he still has 3.2 kilograms to lose.
If 70% of the solution is what goes in your mouth, let's check out what goes into Graham's mouth.
For a start he doesn't eat breakfast and has had that policy for more than 25 years, however, he does buy a $1 7-Eleven coffee on the way to work each day and, instead of morning and afternoon snacks, he has a Tony Ferguson shake in 250ml of water.
Lunch and dinner are as usual, on a reduced portion size, avoiding seconds and using smaller plates and bowls to ensure there is no overloading.
When preparing meals, he cooks two more than required and freezes them with a view to reheating, thus avoiding the temptation of takeaways.
They still have takeaway, but as a treat not as a regular thing.
What I found interesting is that Graham and his wife Teela have made a conscious decision to reduce their weekly food budget, so as well as reducing weight they're reducing expenditure.
Double winner!
And what I did find surprising was that Graham, a true country boy, only has six or so beers a year.
Bread is a no/no as is soft drink but water is a yes/yes, the more the merrier.
Each weekday he walks his two dogs at 5.20am, oh that's a bit early, and they cover five kilometres in pursuit of his 7000 to 10,000 steps a day target.
Graham follows his cricket and rugby-playing children passionately and told me he stands at games or walks around the grounds rather than taking a seat.
He said his program may not suit everyone, it's an individual choice.
If you'd like to get some tips from Graham, call him on 0488 385 858, no charge!
Continued here:
How man lost 24 per cent of his body weight - Daily Mercury
