LOSE WEIGHT OR LOSE 13 YEARS!
We hear it all the time…lose weight for your health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5'10")178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.
It is now well researched that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.
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Check to see if you are overweight or obese.
To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in metres) squared. If the result is greater than 25, your health may be improved by losing weight.
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Match your diet to your body’s requirements.
If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.
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Colour your diet with a large variety of colourful, cancer-fighting fruit and vegetables.
There are seven different colour ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.
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Eat lean protein with every meal.
Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns, scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.
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Rev up your metabolism with activity.
If you want to enjoy a lifetime of well being, exercise is a key ingredient. Thirty minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.
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Get support to ensure you develop a healthful eating plan and reach your goal weight.
A study, “Effects of Internet Behavioural Counselling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
The Coach xx
101 OF HEALTHY NUTRITION - ULTIMATE GUIDE TO A BETTER LIFE
Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored into the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.
To function properly, your body must have the correct combination of nutrients:
Carbohydrates.
They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.
Proteins.
Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.
Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.
Fat.
Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.
Vitamins.
These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.
Minerals and trace elements.
These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colours as possible, this will help you to select from all five vegetable subgroups at least four times per week.
You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
Excellent nutrition is the basis of a healthy diet, and it really is simple (once you understand the basics!)
The Coach x
CARB-CYCLING – (WHAT IS IT, HOW TO DO IT AND WHY IS IT WORTH IT?)
For decades, the concept of managing and limiting carb intake to maximize energy, develop muscle, and burn fat has sparked fitness enthusiasts' attention. Carb cycling is a technique that can be used for a variety of reasons, including improving physical fitness and losing weight.
Knowing the nutrition science used in carb cycling, commitment to a personalized meal plan specific to the individual and health objectives, and knowledge that this diet plan isn't perfect for everybody are all needed to achieve the best results.
Common misconceptions:
In recent decades, much has been written about the dangers of consuming so many carbohydrates. Although carbohydrate overconsumption can lead to weight gain as well as other health problems, carbohydrates consumed in moderation aren't a bad thing.
The human diet is made up of carbohydrates, fats, and proteins. Carbohydrates, which are something the body breaks down into glucose, are a significant source of nutrition and energy, particularly as a fuel for movement. This is why professional athletes speak of "carbo-loading," power packs and other similar products exist, and also carb cycling is common in athletes and bodybuilders.
The philosophy of restricted diets like Atkins or the Whole 30 also confuses people about the importance of carbs in weight loss. Although modifying carbohydrate consumption can have some benefits, completely removing carbohydrates can do more damage than good.
Carb cycling concepts will help you improve your fitness while also encouraging you to live an active lifestyle. However, since carbohydrates are the body's key source of nutrition and energy in the form of glycogen storage, low consumption may result in a decrease in energy, stamina, and power.
Extreme weight loss correlated with carb cycling and other activities, on the other hand, is not necessarily synonymous with improved health since the weight loss may be due to the depletion of glycogen reserves, which are made up of water and carbohydrates as well as body mass index, or muscle.
What is carb cycling?
Carb cycling is a multi-level diet technique that involves alternating high and low carbohydrate consumption. According to several nutritionists, it involves strict obedience and can only be used for brief periods.
One of the purposes of carb cycling is to push the body to burn fat rather than glycogen which is a source of energy (a form of stored carbohydrate). When you work out on a low-carb day, the ability to burn body fat for food increases until your glycogen reserves are exhausted.
This cycling, though, does not result in improved performance. Furthermore, carb cycling may not fulfil your dietary requirements based on the kind of sport you compete in. A marathon runner, for example, would certainly fuel up for a race differently than a sprinter.
Before you start carb cycling, find out how much basic carbohydrates your body requires, which you can find out by considering the below factors:
- Your height, age, and weight
- Basal metabolic rate (BMR)
- Level of activity
- Breakdown of macronutrients (proteins, carbohydrates, and fats) daily
High, medium, and low carb days are popular carb cycling plans. Athletes should consume a high- and medium-carb diet during exercising and a low-carb diet while relaxing. The below are few basic guidelines:
- Reduce baseline consumption by 15–20 percent on high-carb and medium-carb days.
- Reduce by another 20–25 percent on medium- to low-carb days.
Since carb cycling isn't advised for long-term weight loss, you should use it only once you've exhausted from other, more natural eating options.
How does it work?
The diet promotes weight reduction by shifting carbohydrate consumption ratios during the week and placing the body in a calorie deficit on low-carb days. Carb cycling's main aim is to make the most of food carbohydrates and accumulated glycogen. There are mainly two carb cycling plans.
1. Large re-feeds
When you adopt a low-carb diet schedule for seven to fourteen days in a row, big "re-feeds" of carbs are used infrequently. And you'll pick one day to eat slightly more carbohydrates and increase your workout.
"Re-feeds" are used to take a break from the low-carb diet. Going without carbs for extended periods forces the body to transition to using a certain energy source (stored body fat). When carbs are lost, the body switches to fat as a source of energy.
2. Moderate re-feeds
You will add one day of high carb feeding every 2 to 3 days during the low carb period by using regular mild re-feeds. Some people switch days of high and low carbohydrate intake.
When carb cycling, how much carbs do I consume?
Start with 1-1.5 grams of carbs per pound of bodyweight to decide how many carbs you can consume on your maximum day on the plan. Start with 1.5 gram and change as needed based on your performance.
Some tinkering will almost certainly be required, as some of us are more "carb sensitive" than the others. The amount of carbs you need depends on your activity level, training speed, size, and even gender, but a limit of 200 g per day is a decent starting point.
Example of a Carb Cycling Plan
Using 200 grams of carbohydrates as the highest amount on a high carb day, here's an overview of doing the 5-day carb-cycling plan.
- 150 gram on the first day
- 100 gram on day 2
- 50 gram on the third day
- 125 gram on day 4
- 200 gram on day 5
For the first three days, you'll reduce your carb intake by 50 grams, then increase it by 75 grams for the next two days. To cover up for the calories missed on reduced carb days or rest days, some people tend to increase their consumption of healthier fats. That's great, but since fat is a high-calorie macronutrient, it can disrupt weight loss.
You'll burn enough fat as energy on low-carb days if you wouldn't raise your carbohydrate intake, particularly if you're working hard, doing cardio exercises, and dieting.
Hit to a Plateau
You'll most likely hit a fat-burning plateau at some point and will need to switch it up. When this occurs, have three to four high-carb days in a row, or indulge in a cheat meal once in a while. This will rev up your metabolism, allowing you to continue fat burning.
Going carb-free for three days is yet another way to restart the weight loss. Fibrous veggies must only be considered at this period since no carbs should be consumed during these three zero carb days
Efficacy of carb cycling
According to research, a well-designed carb cycling regimen followed over a brief period will help athletes compete better and lose weight.
Carb cycling is a common method for breaking through weight loss plateaus. It's also a strategy used by bodybuilders and competitors to achieve an edge in competition.
Low-carb days aim to improve insulin sensitivity and thus encourage body fat utilization. Insulin is a hormone that aids in the digestion of carbohydrates.
High-carb days are used to increase metabolism, recharge muscles, improve athletic efficiency, and improve appetite-controlling hormones like leptin and ghrelin. Leptin tells our brain when we're full after feeding, while ghrelin tells us when we're hungry.
Carb cycling, like all eating strategies, has to be evaluated and adjusted regularly to ensure that it is still delivering the desired health benefits. It's best to work with a doctor or a nutritionist to develop a customized strategy.
Some people want to add "cheat" meals into a rather low-carb diet schedule as a means of carb cycling. Cheat meals, while not as specific as conventional carb cycling, will help increase leptin levels and rev up the metabolism while still serving as a motivating incentive for sticking to a more restricted diet on other days.
Find out if Carb cycling good for you or not?
Carb spinning, when done correctly and over brief periods, may be beneficial to the majority of people. For certain people, like those with diabetes and heart disease, some with eating problems, or pregnant or nursing mothers, this is not a balanced diet. Discussing to your doctor about changing your carbohydrate intake if you have diabetes. They might provide important healthy benefits
However, if you're on diabetes medicine, you should be cautious about any drastic changes to your carbohydrate consumption (like insulin). Furthermore, some people suffer adverse side effects on low carb days, such as nausea, hunger pangs, cramping, irritability, stomach pain, and sleep problems.
The plan may not be the right method to improve daily healthier eating habits or fit with people who want balance because it needs rigid commitment. Carb cycling, on the other hand, appeals to some people because it may feel like a happy medium between low and high carb diets, allowing for daily high carb meals while also reaping the rewards of low carb feeding.
Weight loss by carb cycling
If calorie management, discipline, and the recommended diet schedule are practiced, cycling your carb intake can be a perfect way to burn fat and body weight. The carb cycling regimen is likely to encourage weight loss because it also requires a calorie deficiency (as most people are far less likely to overeat fats and proteins).
Furthermore, there is a strong correlation between carbohydrate consumption and blood insulin levels. Fat accumulation is more possible as insulin levels in the blood stay high.
Good eating should be the cornerstone of the meal schedule, as it should be for every weight-loss approach. Carb cycling should never be used as an excuse to gorge or limit your diet excessively.
The rigorous monitoring that a program like a carb cycling requires can also lead to disordered eating habits. Check in on yourself daily to see if your new food habits are doing you well.
Carb cycling and athletic performance
For marathon runners and athletes, carb cycling is a common diet technique. Physique athletes rely on low-carb or no-carb days during their performance preparation.
Since glycogen contains a significant percentage of water, adjusting carbohydrate consumption will alter the appearance of muscles on stage by causing transient water loss. More carbs can help you build muscle by creating an energy surplus.
Carb cycling is a technique used by certain athletes to maximize muscle gain while minimizing fat gain during exercise. This necessitates sticking to daily diets that are calculated based on energy intake and body composition.
Protein consumption would be higher (around 30–35 percent of daily caloric intake) for these athletes during carb cycling for muscle development. Carbohydrates should provide for 10–15 percent of total consumption during the low period, which should mostly come from fresh vegetables. They also combine high-carb days with hard workout days to provide more steam, aid muscle regeneration, and provide vital nutrients.
Benefits of carb cycling on health.
While more research is required, many people believe that carb cycling has the following advantages:
- Low carb stages can help you lose weight by suppressing your appetite and making it easier to lose weight.
- Low carb days are said to cause the body to use body fat as a source of energy during exercise.
- High-carb days replenish muscle glycogen and provide the body with vital nutrients.
- Carbohydrate-rich days supply fast energy for strenuous workouts.
Low carb days avoid blood sugar rises and lows by regulating insulin and other hormones. High-carb days have adequate insulin to maintain muscle tissue while also improving thyroid hormones, leptin levels, and testosterone levels
Rotating low carb days and high carb refeeds may seem less restricting and more manageable than consuming low carb all of the time.
7 REASONS WHY YOU SHOULD BE USING COCONUT OIL
It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil (especially organic coconut oil.) It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils and why coconut oil is good for you and for cooking.
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Coconut oil doesn't turn to fat in your body.
Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.
People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.
Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.
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Coconut oil increases your metabolism.
Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.
Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.
The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."
This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.
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Coconut oil has omega 3 fatty acids.
Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.
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Coconut oil gives you energy.
Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.
This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy.
This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.
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One of the best things you can use on your skin and hair is coconut oil.
Coconut oil is one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.
Not only does it soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.
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Coconut oil has healthy benefits that most other oils do not.
Evidence is mounting that coconut oil has anti-fungal, antibacterial and antiviral effects when both consumed and used topically on the skin.
Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.
Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.
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Coconut oil is one of the best oils you can use for cooking.
It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.
It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.
Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!
LOSING WEIGHT WHILE KEEPING YOUR SKIN FIRM
Considering you don't have an excessive amount of loose skin already it is possible to lose weight and keep your skin firm in the process. The idea is to keep your body well hydrated day in and day out. NEVER EVER let yourself become dehydrated if you want to tighten loose skin from weight loss. Drink plenty of water throughout the day and NEVER EVER totally eliminate your carbohydrate intake. From my experience most people who have lost weight too fast by eliminating their carbohydrates ended up with a lot of excess skin afterwards. The whole idea is to lose the weight to get healthier and of course to look better with your clothes ON and with your clothes OFF. Here are some tips for skin tightening after weight loss.
- Follow a well rounded balanced diet.
- Follow a full body exercise routine alternating with a split routine every 4 weeks. For example, full body routine 4 weeks, split routine 4 weeks, full body routine 4 weeks, and so on.
- Considering you don't have stomach ulcers and you are not on blood thinners you should also take ONE TEASPOON of cold arctic cod liver oil ONCE PER DAY with your evening meal.
- Take 1000-1500mg of lecithin per day. Lecithin has been known to increase the elasticity of the skin.
- Anything you can do to increase circulation will also help. Skin brushing techniques are very good. Do a search on the internet for skin brushing to get all the info you need. Deep massages are also good.
- Most importantly if you are more than 75 pounds overweight DO NOT try to lose weight too fast. The more you weigh the easier it will be to lose weight on this program so ease into it slowly so you only lose about 3 pounds per week. Doing this will prevent the sagging skin. If you lose weight too fast you will end up with loose skin 90% of the time.
- Some of my clients have done weekly body wraps with great success but it can get messy. You can do this as an option but it's really not necessary.
As an option you can also take a supplement called collagen.
As I stated above one key to increasing the elasticity of your skin is to keep your body well hydrated. Yes, drinking water will do this. The average person needs at least ½ an ounce of water per pound of body weight. Possibly more depending on the type of exercise you do on a daily basis. The reason why so many people end up with loose skin after losing weight is because they go on low carbohydrate diets that will in turn dehydrate the body. If you lose weight and are dehydrated in the process you will see the scale weight go down but unfortunately most of the weight being lost is nothing more than water weight. If you are losing 2-3 pounds per week you are doing great. If you are losing 4-6 pounds you are pushing the limit. Any more than 6 pounds per week and you are sure to end up with loose skin after losing the weight because chances are you are restricting too many carbohydrates from your diet. Cutting out refined flours/breads and sugars will yield the best results.
Also, instead of getting on the scale every week to measure your progress go more by how your clothes are fitting. I always tell my clients to try on the tightest pair of pants they have and then follow my program for 4 weeks and then try them on again. After 4 weeks those tight fitting pants will be a thing of the past.
Follow all the above and you will see great results. Lose weight firm skin, you can do it!
12 Miles In 2 Hours
So just under 2 months to go to the Suffolk trail Running festival and training is thoroughly underway. Today is Good Friday and Good it is indeed. Beautiful weather, happy vibes and a great run.
12 miles today in beautiful weather. Down the prom, round the parks, through the town, we saw it all. Felixstowe in spring has to be one of the most beautiful places to be. Cherry blossoms falling in the breeze, boats sailing the sea, children building sand castles and dogs chasing endless tennis balls. I couldn't ask for a more picturesque jog.
2 hours to complete 12 miles, which is a good time. To complete a full 12 hours, I don't want to be pushing too fast or too hard, this is most definitely not a sprint!
I have created an Event on my Facebook page, so please take a look at FB - RTHealthAndFitnessCoach to see what is going on.
If you would like to come to join in the fun, then camping passes are only £10 for 4 people and you get to "get involved" without the slog!
Visit https://www.suffolktrailfestival.co.uk/ for details.
Last but not least, I am of course running in aid of British Heart Foundation. Heart disease is responsible for 40% of all deaths in the UK and the precursors to it start at the age of 3 years old. I want to help fund a healthier heart future.
If you would like to donate to my cause then please click on my Paypal donation page below, or visit my Facebook page to donate to the cause.
Even a message of good luck helps, so any positive thoughts you can send are also very welcome.
