I AM EATING HEALTHY AND EXERCISING, WHY AM I GAINING WEIGHT?
You work hard to keep your diet healthy and nutritious. You exercise almost every day to keep your body in shape. So, why are you gaining weight?
It doesn’t make sense! Well, the truth is that it does not always make sense. Some of us gain weight even though we watch what we eat and exercise regularly. This is because there are things called “hidden calories” which we need to understand before they lead to any weight gain.
If you want to stop gaining weight and start losing fat, read on as we explain why you might be gaining weight despite eating healthy and exercising. Read on to discover how you can lose weight by cutting out those hidden calories…
What Are Hidden Calories?
Hidden calories are calories that you don’t realize you are consuming. This happens because certain foods and drinks have more calories than you think. For example, an avocado has about 240 calories per serving. That’s about 15% of your daily calorie intake if you eat 2 avocados a day.
This is a significant amount of calories that you wouldn’t have realised you ate. You are not just eating one serving of avocado, but five or six servings of avocado. This is why you gain weight even though you eat healthy and exercise regularly. Hidden calories creep into your diet in many ways.
Hidden calories are found in many common food items. This includes sugary foods, processed foods, and even some healthy foods. They are often found in pre-packaged foods, mixes, and drinks. The amount of hidden calories in these foods can be surprisingly high.
How Do You Gain Weight From Hidden Calories?
Many of us make the mistake of thinking that simply eating healthy will cut down on weight gain. But, eating healthy foods may not always result in a lower weight. This is because eating healthy foods with high-calorie density may lead to weight gain.
Simply put, you are eating too many calories. The best way to avoid gaining weight even when you eat healthily is to make sure you are watching your portion sizes. This is the key to managing hidden calories in your diet to prevent weight gain. For example, if you are eating a bowl of rice as a side dish to your main meal, you would need about one cup of rice. But, if you are eating two cups of rice, then you are eating double the calories. Simply double-checking the amount of servings you are eating can help you manage the calories in your diet. This will help you prevent weight gain.
Processed Foods
It is a common misconception that eating processed foods is healthy. But, it isn’t.
A recent study found that eating just one serving of processed foods per day can increase your risk of diabetes by as much as 35%. This is primarily because processed foods are high in sugar and sodium.
There are many hidden calories in processed foods. And, you don’t even need to eat a whole bag of chips to be eating more than you would like. Just one handful is enough. For example, one serving of potato chips contains about 160 calories. One serving of corn chips contains approximately 150 calories.
Similarly, one serving of cheese crackers contains approximately 150 calories. This is almost 20% of your daily calorie intake. These are just a few examples of how excess hidden calories from processed foods can add up quickly. This can quickly lead to weight gain if you are not careful.
Sugary Foods
Sugary foods, like candy, pastries, and soda are obvious sources of hidden calories. But, they are not the only ones. Some fruit juices, even though they are natural, also have a lot of hidden calories.
One of the most surprising sources of hidden calories is honey. One tablespoon of honey contains 64 calories. This is almost half of your daily calorie intake. Similarly, one tablespoon of maple syrup contains 66 calories. This is almost the same amount of calories you get from one tablespoon of honey. One tablespoon of molasses contains 66 calories too.
All of these are examples of sugary foods that contain a lot of hidden calories. It is easy to add up these calories without even realizing it. This can lead to weight gain if you are not careful.
Research Shows That Eating Healthy Is The Only Way To Stop Gaining Weight, Right?
Many people think that eating healthy is the only way to stop gaining weight. But, that is not the case.
You don’t have to eat healthy just so that your weight doesn’t increase. You can eat whatever you want, provided you exercise regularly. This is because exercise is a great way to burn off excess calories. The calories you eat are transformed into energy.
This energy powers various functions in your body. When you eat more calories than you need, they get transformed into fats. These fats are stored in your body and lead to weight gain. This is why you need to burn off excess calories to prevent weight gain. Exercising regularly and burning as many calories as you can is one of the best ways to prevent weight gain.
Bottom Line
Eating healthy doesn’t always mean that you won’t gain weight. In fact, it is quite possible to gain weight even when you are eating healthy. You can prevent this from happening by managing your portion sizes and cutting down on sugary and sugary foods. Regular exercise can also help you burn off excess calories to prevent weight gain.
BUILDING YOUR MOST SUCCESSFUL DAILY ROUTINE
Do you feel like your day is constantly filled with tasks instead of meaningful outcomes? Are you getting by instead of thriving at work? Do you ever feel like there must be more to life than this? If so, you’re not alone.
Many people feel the same way at some point in their lives—and that’s when it’s time to build a new routine. A routine can be your best friend or your worst enemy. It all depends on how you look at it. Think of it as a tool that can help you achieve the outcome you want and live the life you aspire to lead.
A routine eases stress, saves time, and helps you make the most out of life. However, if your current routine is making things more challenging than easy, maybe it’s time to build a new one. Read on to discover how...
What is the most successful daily routine?
Successful routines are those that you look forward to and enjoy. There is no one-size-fits-all approach. Instead, try to figure out what worked best for you by examining your past. What were you doing that gave you the best results? What helps you stay on track with your daily tasks? When those routines worked best, why did they work? What could you do to make them work even better? What made your routines successful in the past might be different than what will work for you now. It’s important to be open to change and to learn from your past. You might be surprised by what works best for you now.
Decide what you want out of life.
When you know what you want, you have the power to make it happen.
Your daily routine is a great place to start. If you don’t know where you want to go, it’s tough to know how to get there. Start by choosing one or two things you want to accomplish each day. Once those are checked off your list, you can move on to the next things that are important to you. From there, you can begin to build your routine in a way that aligns with your goals.
You can also use your goals as a way to pick better habits. For example, if your goal is to take more steps towards your financial goals, you might choose to spend your free time learning how to invest. If your goal is to find a fulfilling career, you can create a daily routine that makes it easier to find the path that’s right for you.
Know your limits.
While it’s important to set goals for yourself each day, you also need to know your limits. If you try to do too much, you’re setting yourself up for failure.
You don’t want to burn yourself out before you even get started. Start each day with a to-do list of items that are important but also realistic. When you have a clear view of what’s on your plate for the day, it’s easier to stay focused and on track.
You can also cross off items as you complete them, which provides a sense of accomplishment. While it’s important to set yourself up for success, you also need to be realistic. You don’t want to set yourself up for failure by trying to do too much. It’s better to start with a few things and then build up from there as you gain more confidence.
Create a habit checklist.
A great way to build a daily routine and make it easy to stick to your goals is to use a habit checklist. A habit checklist is simply a visual or physical representation of your goals.
You can create it in any form that works best for you—whether that’s a journal, a spreadsheet, a poster on your wall, or a reminder app on your phone. What items go on your habit checklist will vary based on your goals.
For example, if your goal is to create a more positive work environment, you’ll want to make sure your checklist includes ways to make your daily routine more positive, such as meditating or reading something inspirational. If your goals are more career-related, such as learning the ropes of your field or making connections, you can include those on your habit checklist as well.
Make small changes you can stick to.
If you try to change everything at once, you’ll likely find yourself overwhelmed and giving up. Instead, try to make changes that are small enough that you can easily stick with them. A great way to do this is to start by choosing one thing you want to change and then building your routine around that. For example, if you want to drink more water and eat better, you can add a daily water intake goal to your daily routine. From there, make sure you have everything you need to accomplish that goal. Keep a water bottle nearby and make sure you have healthy snacks available. You can also set reminders to help keep you on track.
Bottom line
Your daily routine is an easy way to make big changes in your life. It can also be the easiest way to make sure you don’t forget anything important. The best daily routine is one that you enjoy and looks forward to. It’s also one that you can stick to, even when times get tough or you’re feeling uninspired. For a routine to work, you must first know what you want out of life. You need to know your limits and make small changes you can stick to. Once you do, it will be easy to build a daily routine that makes life easier and more enjoyable!
OVERCOMING PSYCHOLOGICAL BARRIERS TO WEIGHT LOSS
When you first set out to lose weight, everything seems exciting and new. But after a few weeks go by and the pounds don’t come off as fast as you hoped they would… Things get harder.
The struggle is real for almost everyone trying to drop some pounds. You might find it challenging to stay motivated, keep a healthy diet and exercise routine, or even stick to just one weight loss strategy rather than switching from one thing to another every few weeks. So what do you do when all these psychological barriers start getting in the way of your weight loss efforts? Read on for some excellent tips on how to get past those roadblocks and succeed in your weight loss journey.
Be realistic about your weight loss goals
Even though the ads promoting weight loss might make it seem like it’s easy to lose 10 pounds in a week, or even a day, the reality is that this is not the case.
Weight loss is a slow and steady process, and you will see your best results by being realistic about how quickly you can achieve your goals. If you have 50 pounds to lose, it’s not realistic to think that you will see significant results in three months. Be honest with yourself about how much weight you can realistically lose in the amount of time that you have set aside to do so.
It’s also important to keep in mind that the number on the scale is not the only measure of success. You might see a smaller number on the scale, but if you have lost mostly muscle mass and not fat, that does not make you any less successful. You should also set goals for your diet and exercise habits as well as your weight.
Create a healthy routine
In order to make weight loss a regular part of your routine, you need to make it a consistent part of your life. If you want to lose weight, you will have to eat healthily, control your portion sizes, and exercise regularly.
If you are one of the many people who want to lose weight but don’t have a routine set up yet, the first step is to set a routine. When you start a weight loss routine, you need to plan out your meals, track your calories and macronutrients, and make time for exercise.
Creating a healthy eating and exercise routine will not only help you lose weight, but it will also help you maintain your weight once you’ve reached your desired weight.
Track your progress
If you are not tracking your progress, then you might not even notice that you are experiencing a loss of inches and a loss of fat. You can track your progress with the help of measurements, photographs, or even a journal where you write down what you eat and how much you exercise each day. You can also track your progress with apps like MyFitnessPal.
With these tools, you will have accurate information about your progress so you don’t have to rely on your own memory. You might also want to consider getting a fitness tracker so you can track everything from your heart rate to the number of steps you walk in a day.
Find an accountability partner
Having an accountability partner can help you stay on track and stay motivated throughout your weight loss journey.
Some people choose a friend or family member to partner with and meet with them once a week so they can check in and hold each other accountable to their goals. Another option is to find an online platform that promotes accountability and personal progress, like the Fitocracy app. Fitocracy is a social networking app that can help you find an accountability partner, track your progress, and give you motivation to keep going when times get tough.
The best accountable one could every have is a personal health and fitness coach. Here are some reasons why having a fitness coach as an accountability partner for weight loss can help:
- They understand what it's like to be overweight. They've been there, done that and know how hard it is to lose weight and keep it off. They know what it feels like to be judged by others based on their appearance or size, and they know how hard it is to feel comfortable in their own skin when they don't have enough energy or confidence to put themselves out there in the world. That's why they're passionate about helping others achieve success in their fitness goals!
- They're role models for healthy living. When you see someone else making healthy choices, it motivates you to make healthy choices too! This is especially true if your
Need a health and fitness coach? Book a call with Rita today so you can break through the psychological barriers.
Develop a ritual to help you stay motivated
We all have those days when we don’t feel like getting out of bed, let alone going for a walk or cooking a healthy meal. On days like this, you might feel like you don’t have the motivation to keep going.
You can combat this by creating a ritual to help keep you motivated and on track. Rituals are an excellent way to help you stay consistent and stay focused on your goals and desired outcomes. Depending on your lifestyle and weight loss goals, you can choose rituals that work best for you.
Some examples include lighting a candle, listening to your favourite music, writing down your goals, or even meditating.
Don’t compare yourself to others
Social media can be a wonderful thing, but it also comes with a lot of pitfalls. One of the biggest pitfalls is the tendency to compare your life and your journey to others. It’s easy to fall down a rabbit hole of comparing your progress and lifestyle to others. When you are starting out, it’s easy to look at other people’s posts and think that they are further ahead than you and that you don’t measure up. However, it’s important to remember that everyone has their own journey and that not everyone will progress at the same rate.
When you are trying to lose weight, you will inevitably come across some roadblocks. These roadblocks might be psychological or they might be related to any number of other factors. The key is to identify these barriers and find ways to overcome them. With these psychological tips and tricks, you can overcome your barriers and reach your weight loss goals.
SPEED WEIGHT LOSS IS BAD FOR YOU. HERE'S WHY
Extreme weight loss programs are all the rage today. People who have tried them claim to experience great results in a short period of time. But what are the real long-term effects on your health?
Fast, extreme weight loss has become a popular trend for those who are looking to lose weight. Extreme weight loss typically happens through rapid and unsustainable means such as starvation, dehydration, or severe calorie restriction.
While these methods can lead to short-term results when done long-term they can have serious effects on your health. Extreme weight loss programs are not healthy long-term solutions to losing weight. These programs put you at risk of developing eating disorders, malnutrition, and stress on your bones and muscles. Is it worth it? How much risk do you take by losing weight fast? Let's find out.
Starvation and Calorie Restriction
When you starve yourself or severely restrict calories, your body thinks that it is in a state of famine. To make up for this lack of nutrients, the body will break down muscle mass and store fat instead. This happens because the body thinks it needs to store as much energy as possible to survive the “famine.”
Unfortunately, when you lose weight through calorie restriction, you will regain the weight (and sometimes more) once you go back to your normal diet since your body maintained a “fat storage” mode while you were restricting calories.
There are other long-term health risks associated with extreme calorie restriction, such as an increased risk of osteoporosis and brittle bones, an increased risk of developing anemia, gastrointestinal problems and a weakened immune system.
Another issue with calorie restriction for long periods of time is that it can cause your metabolism to slow down drastically, making it even harder for you to lose weight if you return to an eating pattern with regular calories.
Bone and Muscle Deterioration
One of the side effects of unhealthy and extreme weight loss methods is muscle and bone deterioration. When your body does not receive enough nutrients, it breaks down muscle and bone tissue for nutrients. This is because the body thinks it is in a state of starvation and does not have enough nutrients to function at an optimal level.
This can lead to weakened bones, muscle weakness, and posture problems. Bone loss is caused by decreased levels of estrogen, as well as a lack of vitamin D. According to a research study by Brigham and Women’s Hospital in Boston, change in bone density is associated with weight loss with middle-aged women more at risk. As Osteoporosis is one of the major issues women are facing as we age, bone mass should be kept balanced at all times.
If you have recently lost a significant amount of weight, you could experience muscle deterioration, which is characterised by a decreased ability to exercise and muscle weakness. In addition to losing muscle mass, you may also lose calcium and phosphorus from your bones due to the increased loss of fluids and electrolytes during exercise. This can lead to a condition called osteopenia — a precursor to osteoporosis — where there is less calcium in the bones than normal.
If you are experiencing muscle deterioration after losing weight, you should consult a doctor, or health and fitness coach as they can recommend an appropriate way to regain your muscle strength and health.
Malnutrition
Extreme weight loss methods can cause you to become malnourished if done for a prolonged period of time. Malnutrition can result from extreme calorie restriction, severe dieting, and excessive exercise. If you are experiencing malnutrition, there will likely be noticeable changes in your mood, mental health, and overall health.
Symptoms of malnutrition include fatigue and decreased energy levels, mood swings, a decrease in motivation and productivity, headaches, hair loss, and dry, scaly skin. If you are experiencing these symptoms while on an extreme weight loss diet, you should seek medical attention. A doctor can perform tests to determine if you are experiencing malnutrition and recommend ways to correct the issue.
Eating disorder
An eating disorder is a mental illness that can develop when you are performing extreme weight loss techniques.
If you have an eating disorder, you will likely be obsessed with your diet and constantly try to control what you eat, how often you eat, how much you eat, and how many calories you consume.
Eating disorders can be defined as an unhealthy relationship with food, weight and body image. This includes anorexia nervosa, bulimia nervosa, binge eating disorder and other eating disorders not otherwise specified (EDNOS).
Eating disorders are associated with considerable mortality, morbidity, and economic costs. In the United States, 10% of all deaths in females aged 15-24 years are due to eating disorders, linked to the desire to lose weight and keep body shape by starvation.
Eating disorders become dangerous when they become obsessive and disruptive to your life. If you believe you may be suffering from an eating disorder, find a therapist that specialises in eating disorders to seek treatment.
Extreme weight loss programs can have serious long-term effects on your health if done for a prolonged period of time. Starvation and calorie restriction can lead to muscle and bone deterioration, malnutrition, and an increased risk of developing an eating disorder. If you are looking to lose weight, you should consult a nutritionist, or a health and fitness coach like Rita to find a healthy and sustainable lifestyle change that fits your lifestyle and long-term goals.
Don't forget to message her today so that you can start your health journey.
EXTREME SPEED WEIGHT LOSS: LONG TERM EFFECTS ON YOUR HEALTH!
Today’s world is obsessed with being skinny.
You can see the pressure to be thin everywhere you look - from television, to advertisements, to social media. This obsession with being skinny has led many people to think that the best way to get there is by losing weight quickly. Whether it's a fad diet, juice cleanse, or some other quick fix, many people are trying to lose weight as fast as possible.
If you are considering a crash diet for weight loss, it’s important that you know the risks involved. Rapid weight loss can have serious consequences on your body and your health in the long run. We’ll go over some potential dangers of rapid weight loss and some of the activities to avoid.
What is Extreme Speed Weight Loss?
In general, rapid weight loss is anything that results in a loss of one or more pounds per week. The goal of weight loss should be to lose one to two pounds per week on a regular basis over a long period of time. However, most people who go on a crash diet for weight loss experience an initial loss of 10 pounds or more in the first week. This means these people are losing about 1 pound each day, which is definitely considered rapid weight loss. We’ll break down the dangers of rapid weight loss below.
- Nutrient Deficiency
When you lose weight quickly, your body doesn’t have enough time to adjust to its new size. This means that you’ll lose nutrients through things like excretion, sweating, and urination. Some common nutrients that you’ll lose with excessive weight loss include calcium, iron, B vitamins, and zinc. These nutrients are responsible for important bodily functions like maintaining strong bones, keeping your immune system strong, and improving your mood. If you’re not getting enough of these nutrients, your health can suffer greatly.
- Muscle Loss
Another side effect of rapid weight loss is the potential for your body to start breaking down your muscles. You may think that you can avoid losing muscle by exercising during your rapid weight loss regime, but this isn’t always the case. Exercising while losing weight can actually help to prevent muscle loss, but if you’re not eating enough calories to sustain your workouts, your body will break down your muscles as a source of fuel. This can be very dangerous for your health. When your body breaks down muscle for fuel, it releases chemicals called cytokines. These cytokines can travel to your kidneys, liver, and heart and cause damage to those organs. This can cause organ failure and greatly reduce your lifespan.
- Weaker bones
When you don’t get enough calcium in your diet, your body will start to break down your bones to get at it. Calcium is an essential nutrient for strong bones. It helps your bones grow strong and provides support to your joints and ligaments. When you’re not getting enough calcium in your diet, your body will start to break down your bones to get the calcium it needs. This puts you at a high risk of developing osteoporosis and breaking bones. If you’re trying to lose weight quickly, it’s important to make sure you’re getting enough calcium in your diet.
- Gastrointestinal problems
When you’re trying to lose weight quickly, you may be tempted to forgo proper nutrition for a fad diet or a juice cleanse. While these methods may allow you to lose weight quickly, they can also cause severe gastrointestinal problems. Gastrointestinal issues that may occur from a crash diet include irritable bowel syndrome, vomiting, and diarrhea. These issues may be short-term as long as you end up eating a healthy diet after your rapid weight loss period. If you continue to ignore proper nutrition and maintain your crash diet over a long period of time, your gastrointestinal issues can become chronic conditions.
Here are some of the most common rapid weight loss activities to avoid:
Fasting
Fasting is probably the oldest form of extreme speed weight loss that has been practiced by different cultures across the world.
While intermittent fasting has become a popular approach to weight loss in recent years, many people still choose to undertake water fasting. Water fasting is an extreme form of fasting during which you consume nothing but water for anywhere between one and 30 days.
While this particular extreme speed weight loss approach is not recommended for everyone, it can be a valid choice for those who have a strong will power and a healthy digestive system. Depending on the length of your water fast, you may experience many health benefits such as improved mental clarity, reduced inflammation, improved digestion, increased energy levels, and better sleep.
However, water fasting is not recommended for those who are underweight, women who are pregnant or breastfeeding, people who have digestive issues, and those who are taking medication.
Excessive Cardio
Excessive cardio is the form of extreme speed weight loss that involves performing excessive amounts of aerobic workouts while eating a very low-calorie diet.
Extreme speed weight loss programs that promote excessive cardio are often associated with the Atkins diet, which has been found to be unhealthy in many ways. Depending on the degree of carbohydrate restriction, the Atkins diet can lead to nutritional deficiencies and even mental health issues such as anxiety and depression. One study has shown that long-term consumption of low-carbohydrate diets can increase your risk of death from all causes.
Excessive cardio can not only cause serious health problems, but it can also make you lose muscle mass instead of fat. While moderate amounts of cardio have been proven to promote fat loss, excessive amounts of aerobic workouts can cause muscle loss by increasing protein breakdown in your body.
Sweating in Hot Rooms
This extreme speed weight loss approach involves exercising in saunas or steam rooms to increase your metabolism and burn fat.
Although this method seems harmless enough, it can be very dangerous if you do not know what you are doing. Exercising in hot environments can trigger the fight-or-flight response and cause an increase in your core body temperature.
This can be dangerous if the temperature in the room is too high, and many people have died as a result of extreme speed weight loss. Individuals who are at risk for hyperthermia due to excessive sweating should not undertake this extreme speed weight loss approach. You should never exercise in excessively hot rooms without wearing protective gear such as gloves, a hat, and a long-sleeved shirt. This extreme speed weight loss method is not healthy and can lead to serious health issues.
For most people, extreme speed weight loss can be just as bad as extreme weight gain. You may lose a lot of weight in a short period of time, but it is unlikely to be fat because your body stores fat as a survival mechanism. When you lose weight too quickly, your body perceives it as a threat, so it will store more fat and utilize less energy to prevent itself from dying. If you want to lose weight safely and permanently, keep your diet clean, eat a lot of vegetables, and exercise regularly. Weight loss is a slow process, and it should not be rushed. It is recommended to lose between one to two pounds per week, and you should be able to maintain your weight loss for the long term.
Don’t rush your weight loss journey. Book a call with Rita today and receive a bespoke programme tailored for your needs!
THE TOP 10 BEST AB EXERCISES FOR WOMEN
For many women, achieving a lean and toned midsection is a challenge. This is often due to the fact that women have wider pelvises and longer waists than men. However, visible abdominal muscles aren’t impossible — you just need to commit to doing more than standard sit-ups. In this blog post, we will discuss the top 10 best ab exercises for women. These exercises are not only effective, but they are also challenging enough to produce results!
So, without further ado, let’s get started.
- The first exercise on our list is the Pilates roll-up. This exercise is great for toning the abs and improving flexibility. To do this exercise, lie down on your back with your legs extended in front of you and your arms by your sides. Slowly sit up, reaching for your toes as you go. Then, roll back down to the starting position. Repeat this movement for 30 seconds to one minute.
- Next up is the Russian twist. This exercise works the obliques — the muscles on the sides of the waist — as well as the rectus abdominis, or “six-pack” muscle. To do this exercise, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, keeping your back straight. Then, twist your torso to the right, then to the left. Repeat this movement for 30 seconds to one minute.
- The third exercise on our list is the ab bicycle. This exercise works the rectus abdominis muscle groups in both the upper and lower abdomen. To do this exercise, lie down on your back with your hands behind your head and your knees bent at 90-degree angles. Slowly lift your shoulders off the ground and bring your right elbow to meet your left knee. Then, switch sides by bringing your left elbow to meet your right knee. Continue alternating sides for 30 seconds to one minute.
- Fourth on our list is the Pilates scissor. This exercise works the lower abs and is a great way to tone the muscles in this area. To do this exercise, lie down on your back with your legs extended in front of you and your arms by your sides. Slowly lift your head and shoulders off the ground and bring your right hand to meet your left foot. Switch sides by bringing your left hand to meet your right foot. Continue alternating sides for 30 seconds to one minute.
- The fifth ab exercise on our list is the side plank. This exercise works the obliques — the muscles on the sides of the waist — as well as the deltoids, or shoulder muscles. To do this exercise, lie down on your right side with your legs extended and your feet stacked on top of each other. Then, prop yourself up on your right elbow and raise your hips off the ground. Hold this position for 30 seconds to one minute, then switch sides and repeat.
- Up next is the ab rollout. This exercise works the entire abdominal muscle group, including the rectus abdominis and the obliques. To do this exercise, kneel on the ground and place your hands on an ab roller (a small wheel that you can roll back and forth). Slowly roll the ab roller away from you, extending your arms in front of you as you go. Then, roll it back toward you to return to the starting position. Repeat this movement for 30 seconds to one minute.
- The seventh ab exercise on our list is the Pilates hundred. This exercise works the entire abdominal muscle group and is great for toning the muscles in this area. To do this exercise, lie down on your back with your legs extended in front of you and your arms by your sides. Raise your head and shoulders off the ground and pump your arms up and down rapidly for 100 counts. Then, lower your head and shoulders back down to the starting position and rest for 30 seconds to one minute.
- Eighth on our list is the standing side Crunch. This exercise works the obliques — the muscles on the sides of the waist — as well as the rectus abdominis, or “six-pack” muscle. To do this exercise, stand with your feet shoulder-width apart and your hands behind your head. Then, twist your torso to the right, then to the left. Repeat this movement for 30 seconds to one minute.
- Ninth on our list is the Pilates side bend. This exercise works the obliques — the muscles on the sides of the waist — as well as the rectus abdominis, or “six-pack” muscle. To do this exercise, lie down on your right side with your legs extended and your arms by your sides. Raise your head and shoulders off the ground and reach your left hand toward your right foot. Then, switch sides and repeat.
- Last but not least is the ab curl-up. This exercise works the rectus abdominis, or “six-pack” muscle. To do this exercise, lie down on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your torso up toward your knees, then lower back down to the starting position. Repeat this movement for 30 seconds to one minute.
So there you have it — the top ten best ab exercises for women! Give these exercises a try and see how quickly you start to see results.
FINAL NOTE
If you're looking to see improvement in your exercise routine, consistency is key. Remember to take things slow and easy - don't push yourself too much. If you can stick to a routine and gradually increase the intensity of your exercises, you'll see results. Make sure you focus on your breathing, and keep your movements fluid and controlled. It may take some time, but with dedication you'll be able to reach your fitness goals.
Also, working with a fitness coach can give you the motivation and accountability you need to stick to your workout routine. If you feel like you're stuck in a rut, or if you're not seeing results, a fitness coach can help you troubleshoot and make necessary changes.
If you're interested in working with a fitness coach, contact Rita Trotter today, and she will help you create programme to help you lose those belly fats.
LOSE WEIGHT THE NATURAL WAY WHILE YOU SLEEP
You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping.
Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.
This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.
In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat.
Several things about this process are worth noting. They have an important bearing on how efficiently it works.
**Collagen is very important to the body repair process
Collagen is the most common protein found in our bodies. It is the main component of our skin, nails, bones, cartilage, and connective tissue and is found in all of the body organs. Cartilage is the cushion and shock absorber between joints, and the reason we stay flexible and mobile. Healthy cartilage is constantly being regenerated by the body naturally and this process contributes to keeping us youthful and flexible.
As we age, our bodies lose the ability to produce collagen at sufficient levels needed to support the deep restorative sleep processes that our bodies are designed to perform. This can be a major contributor that leads to a premature aged appearance and can definitely affect our flexibility and mobility. It stands to reason that a collagen supplement combined with other natural ingredients can have a dramatic effect in better supporting the deep restorative sleep process. This in turn can allow the body to experience more energy, build more lean muscle, and burn more fat.
Try a liquid supplement before bed to see how your sleep improves.
**Amino acids enhance the regeneration process
The rebuilding process is also influenced by the efficiency of the amino acids normally used for this purpose. As part of the rebuilding process, amino acids help maintain lean muscle mass and allow the body to more readily consume fat for energy. This contributes to weight loss.
Again, as we age, our body's production of efficient amino acids is reduced. A supplement such as L-Carnitine is a special amino acid that enhances the body's normal function and helps your body convert excess fat into readily available fuel. During deep sleep, these special amino acids work like a natural "turbocharger" to help your body repair, preserve and build lean muscle while burning stored fat to supply the needed energy.
**Not eating before sleeping is important
Since the body uses deep sleep for the restoration process, it is important when using a collagen supplement not to eat three hours before going asleep. This is because we don't want nutrient competition between undigested food and the collagen supplement special nutrient formula itself. If the body has to concern itself with digestion it will not absorb the collagen formula properly. Therefore your body will not be performing its natural restorative process while you sleep, but rather will be concerned with undigested foods and will actually be storing fat from the continuing digestive process rather than burning fat as the energy for the deep sleep restorative process.
This tends to put us into a "diet circle of frustration". The less time your body spends in deep restful sleep (without competing digestion), the less time it has to restore its natural health, and the less fat that is burned in support of this natural rebuilding process. Now we understand the key connection between deep restorative sleep and weight loss many times goes hand in hand with our overall health.
Reducing or eliminating the intake of food three hours before bedtime allows the body to use its natural fat reserves for metabolic fuel during the deep restorative sleep cycle.
LOSE WEIGHT WITHOUT STARVING YOURSELF
Many people believe that weight loss is a painful thing. To shift those stubborn pounds you must go hungry all the time. Many are afraid to even set a weight loss goal because they can’t stand the thought of going hungry and the frustrations that it brings.
For a lot of people it's just better to be overweight than to suffer hunger pangs.
Well who can blame them?
If the only way to lose weight or stay slim was to go hungry all the time very few people would be at their ideal weight and the vast majority of the planet would be extremely overweight! It isn’t necessary.
Our body is a marvellous device. It is truly amazing! Its natural rhythm and internal workings tell us when we are hungry. It has a self protection mechanism that lets you know when you need to stock up on fuel. A hunger signal is the body notifying you that you NEED to eat in order for you to sustain a healthy level of energy and have the reserves necessary for healing, repair and maintenance of your cells. Serious hungry pangs are a strong self-preservation signal from the body that it is in danger and needs food immediately to restore it’s balance. These signals should not be ignored!
Your body has no idea that food is in plentiful supply and that it is one of the cheapest commodities of the 21st Century. Your body is acting the same way your ancient ancestor’s bodies worked. The general design of the human body hasn’t changed one bit since then. When your ancient ancestors were living in caves they relied on their ability to hunt for food to feed themselves. Sometimes they would go days or weeks without a kill and the body would send them warning signals that they were in serious danger. When they did eat the body immediately, being still in self-preservation mode, stored as much of the energy as it could in reserve as FAT! Your body works in exactly the same way today.
Starving yourself just doesn’t work. It goes against nature to think that you can starve yourself and lose weight. Of course you can get the exception when people just don’t take in anywhere near enough food to sustain themselves but we all have the effects of this kind of dieting!
So, we know that starvation diets don’t work and you don’t want to spend 2 hours a day in the gym. How do we lose weight then?
Well the good news is you do not have to go hungry to lose weight. Nor do you need excessive amounts of exercise. The truth is, eating regular nutritional meals and allowing your body to fill itself to satisfaction is the key to reaching and maintaining a healthy, slim body. By not allowing yourself to go hungry you will in fact avoid overeating - which is the very thing that usually happens when you break a starvation diet.
One method is to eat five or six, fairly small, healthy meals divided up throughout your day. Instead of eating three large meals at breakfast, lunch and dinner, divide the same quantity of food into 6 meals instead and eat an extra small meal between a small breakfast and lunch, one between lunch and dinner and if you are hungry later have another one. Try to avoid having the last meal close to bedtime, anytime up to 2 hours before bed is all right.
Don’t wait when you feel hungry. Eat as soon as you can. If you wait for a long period of time before you eat your body will go into panic mode, thinking that you don’t have enough resources to feed it and you will overeat! Therefore, eating frequent yet smaller meals will help to keep your body satisfied and you will be less likely to over-indulge.
Do not miss a meal in the hope that it will help burn some extra calories. You may believe that by skipping a meal you will save some calories or fat intake, but, as you have seen, the opposite tends to happen. In addition, if you go for a long period without a meal you are much more likely to over-indulge when you get fed-up and can‘t take the starvation any more.
Did you also realise that by skipping meals you are actually slowing down your metabolism? Because your body thinks there is a food shortage it not only stores extra fat but it also slows down the amount of fat it burns. The body’s natural survival instinct is triggered, you put on extra weight and burn fewer calories and fat. As the body burns fat to convert into energy you will find that you become lethargic and tired. Starving yourself just doesn’t work!
In addition to eating smaller more frequent meals you should also teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to twenty 20 minutes to realize that the body is full and completely satisfied. When you eat at a fast pace “stuffing“ food into you before you have time to recognise the “full“ signal your body is sending your brain. When you eat at a slower pace you start to recognise these signals from your body and train yourself to identify them at an earlier stage.
Take an extra 15 minutes extra a day. To some of you this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away from or park the car 5 minutes further away than you usually do. At lunch take a 5 minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving. It is easy to complete 15, 30 or even an hours exercise everyday if you split it up like this. And remember don’t starve yourself, it just doesn’t work!
HOW TO BUILD MUSCLE AND LOSE FAT WITHOUT STRICT DIETING!
How many times have you heard a friend say, "I am on a diet"? Then what happens is your friend would lose some weight for a while before putting them all back on again.
I'll bet you have also seen someone say that "Cardio is the best for losing weight". This person would then religiously pound the treadmill but results are agonizingly slow. Soon, he gives up and gains back all the weight he had lost, and sometimes even gaining some extra kilos!
Ah, so you thought you've finally found the answer to permanent weight loss. You went on a strict diet and ran your heart out. You dropped kilos real quickly. But somehow, something is wrong when you look into the mirror in your birthday suit. Yes you have lost some weight, but somehow your body shape isn't as flattering as you would like it to be. And then suddenly, you hit a plateau.
No matter how strict your diet and cardio workouts are, your weight just simply refuses to drop any further. Then horrors of horrors, you actually start to gain some weight! You get disillusioned because with the unrewarding program and soon you succumb to 'guilt food' more often, and the weight comes right back up once again. The program fails and you blame it on your bad genes. Why???
Here's why. Firstly, take a good look at the title of this article. It's to "Fend Off Fats" and not "lose weight". My point is, by merely losing weight, you will also lose some muscle mass in the process. By losing muscles, you will lose body tone and thus your metabolism rate for burning calories will slow down. Therefore, you have got to build muscles while losing fats. You may even gain some weight because muscles are heavier than fats.
To lose fats and keep them off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscles. For every kg of muscles you pack, you will burn an extra 70-100 calories per day even without doing anything. Can you imagine the benefits of building up 5kg of extra muscles? You will be burning 350 to 500 extra calories a day even if you just laze around. You'll be burning a Big Mac everyday! To further illustrate my point, 1 kg = about 7,700 calories, thus if you burn 500 calories a day because of the extra muscles you have, you will be burning off about 1 kg every 2 weeks simply because of your higher metabolism rate!
You'll also look good, healthy and well-toned too! Is it any wonder why bodybuilders eat so much but do not put on fat as easily?
Everyone knows that intensive cardio and strict diets cause you to lose muscle mass along with fats. So while you will lose some weight at the beginning, you will look like, well, just a smaller version of you without any muscle tone. That's not what we want is it?
So, as you lose more and more muscles, your metabolism begins to slow down. On top of that, your body will start conserving fats and 'eat' your muscles for energy because it is reacting to your strict diet. What happens then is that you will hit a plateau and no matter what you do, you will not reduce anymore weight and your fats will start creeping up again. This, in a nutshell, is the 'yo-yo' dieting effect that we hear so much about.
Losing fats is simple. And notice that I said 'simple' but did not say that it is 'easy'. My pointers will be simple to understand, but the execution will take determination and discipline on your part. It is a lifestyle change to keep the fats off permanently and you will be glad you did because you will get used to the changes in only a few weeks. By then, it will become a cultivated habit for you, especially when you are rewarded with a fitter, healthier, hunkier you, together with a glowing complexion to boot!
Here is how you do it. Simply, losing fats just means you must burn more calories than you consume. Period.
Lift weights with compound exercises - Forget those puny biceps curls and tricep push downs. Go for big muscle groups like legs, back and chest routines. Why? Because you are working with bigger parts with more mass, and that means more body parts are working, translating into more calories being expended. If you are fit, do giant sets (4 or more exercises or sets with no rest in between sets or exercises).
Here's an example. Do only one set of each exercise with no rest in between the exercises. Choose a weight of about 60%-70% of what you normally lift and go for at least 25 reps. Do more if you can or until your muscles are fatigued, then stop. Leave the gym. The whole routine should not take you more than 40 minutes.
After thoroughly warming up, start with squats, then dip, bench press, barbell row and military press. Sounds simple? Not so. You will be huffing, puffing and sweating profusely. What is achieved? You will have combined a cardio workout with a lifting workout and your metabolism will burn for the next several hours. Do this 3 times a week with at least a day's rest in between lifting days.
After 4-8 weeks, change the sequence of the exercises. So if you usually squat first, then squat last. Then after another 4-8 weeks, change some of the exercises, like substituting squats with deadlift, or barbell rows with lat pull down. This is to shock your muscles so that they continue to adapt and grow.
For cardio, go for a run first thing in the morning before breakfast. If you are jogging at normal speed, sustain the jog for at least 45 minutes. If you are running at 65% to 80% of your maximum heart rate (you will be panting and unable to sing or complete a sentence while running), then 20-30 minutes will be enough. Anything more than that may cause muscle break down. You may intersperse the speed with slower jogs in between to catch your breath. Do these 5-6 times a week.
Eating habits? Just eat less of what you normally eat. For example if you have 2 slices of bread with 2 eggs in the morning, now take just one slice and an egg. Just eat half of what you eat but eat more regularly. Have 5 to 6 meals a day if you can. This is to feed your body frequently so that it will not go into starvation mode and start to conserve fats. At the same time, it will boost metabolism because your body burns calories while digesting the food. Chuck away all soft drinks, sugary drinks and stop adding sugar into your coffee and tea. Just by abstaining from sugary drinks, you may already have gotten rid yourself of 200 calories per day. Drink plenty of water instead and double the amount if you can.
Oh, by the way, all work and no play makes Jack a dull (and very tired) boy. Do choose a day to relax a week. No exercise on that day. Indulge in your favourite food if you must. Hey, pat yourself on the back and reward yourself for passing another gruelling week. After all, your body needs to recover too.
As you reach your fat loss goals and you are happy with your muscular development, you can then take things a little easier. Hit the gym less frequently, have shorter runs and even relax a little in your diet. Because of your greater musculature, your body is now a fat-burning machine. You have earned that luxury.
Simple? Sure. But do you have the determination enough to lose those fats and keep them off permanently? Who said you must go on a strict diet to lose weight and keep the fat off forever? It's your call folks!
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.
- 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.
- 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 infrequently eat from fast food restaurants. Also, learn how to snack with healthful choices.
- 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.
- 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.
- 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.
- 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
HOW TO LOSE WEIGHT OVER CHRISTMAS
You know you want to stay healthy and fit over the holiday season, but it can be hard to stick with your diet. With all the sweets and tasty food around, it's easy to end up gaining weight instead of losing it!
If you're trying to lose weight over the holidays, fear not! You may think that a month-long break from healthy eating will see you gaining pounds, but you may be surprised to learn that there are easy ways to keep your diet on track. Here are some simple tips for how to stay on track with your diet during this time of year:
Don’t go to a party famished
- Eat a healthy meal before you go to the party.
- Have a light snack before you go to a party if it’s close by and you know there will be food at the event.
- Avoid alcohol at parties, or at least limit your intake of alcoholic beverages to one glass of wine per hour (for women), or two glasses of beer (for men). If possible, avoid drinking alcohol altogether because it makes it harder for your body to burn fat – especially if you drink on an empty stomach!
- If hungry when at a party, eat only healthy foods like nuts and celery sticks with peanut butter so that when hunger strikes again later on in the night, you’ll have something nutritious ready instead of resorting back overindulging with junk food!
Make veggies the star of your dinner
One easy way to cut calories is to make veggies the star of your dinner. Vegetables are low in calories and high in nutrients, making them the perfect addition to any well-balanced diet. Low-calorie vegetables include: broccoli, asparagus, cauliflower, cabbage, carrots, cucumber, green beans, mushrooms (yes!), onions (yes again!), peppers and spinach.
Tomatoes are also good for you but tend to be higher in calories than other types of vegetables because they're quite rich in water content - so if you want to enjoy their benefits without adding too many extra kilojoules or grams of fat into your diet then try eating them separately from meals rather than adding them on top off something else that's already been cooked or prepared with lots of oil.
Cut down on meats
As with other foods, there’s a lot of variation in the nutritional quality of meat. For example, lean red meat can be a good source of protein, but it also contains saturated fat and cholesterol. So reducing your intake is a good idea if you’re trying to lose weight.
If you do eat meat, try to make sure that it isn’t the only thing on your plate. It’s better to have half an avocado or some veg than just a piece of chicken breast - not only because this will fill you up more but because it will leave less room for dessert!
Make sure you get enough protein from other sources as well: nuts are great for this (and they tend not to raise blood sugar levels like dairy products often do)
Choose low-calorie snacks
Choosing the right snacks is essential to weight loss success. The right snack can help you feel full, and keep your energy levels balanced throughout the day. What's more, it's important to choose healthy snacks that are high in fibre, protein and vitamins and minerals. Here are some examples:
- Fruit - A great source of sugar-free energy. Try eating a whole orange or apple as a snack instead of something packaged with added sugars like chocolate bars or sweets.
- High-fibre crackers - These aren't just lower in calories than normal crackers; they also contain more fibre than many other snack foods.
Focus on desserts you can share
If you're worried about splurging on desserts, try to find a way to share with friends and family. If there's one thing we've learned from the holidays, it's that people love sweets! Let your loved ones know that you want to share a sweet treat with them so they don't feel left out. The more people involved in eating a decadent dessert, the better your chances of keeping things under control.
If sharing isn't an option for whatever reason (maybe someone has dietary restrictions), then opt for something low-calorie but still delicious—just make sure not to overdo it! One of our favorite ways to indulge is by whipping up some healthy recipes: fruit parfaits or smoothie bowls are both great options because they can be easily shared among many people and contain far fewer calories than most traditional desserts you'll encounter over Christmas time.
Have a plan for alcohol
Another great way to lose weight over Christmas is to plan ahead for alcohol. We all have those days where we go out and drink too much, and then feel like crap the next day. But it doesn't have to be that way!
Make sure you're choosing low-calorie drinks—sparkling water or vodka soda are good options—and avoid anything high in sugar. If you're going out with friends and want to get tipsy, make sure you have a plan for how much you'll drink (I know it's not fun, but if you're trying to lose weight over Christmas it's important). Drink water in between each glass of wine or beer so that your body gets a break from alcohol absorption into the bloodstream. And if you have a snack before going out (like nuts or olives), this will help prevent hunger pangs later on when everyone is eating their faces off at Christmas parties!
Workout or do physical activity every day.
This is the most important thing to do if you want to lose weight. Exercise not only helps you lose weight, but it also helps you maintain your weight loss. Hit the gym if you have time during the holiday.
Exercise can be a form of meditation and can help you relax. It also helps improve sleep quality and reduce stress levels, both of which are linked to obesity.
Need help in losing weight over Christmas
Weight loss over Christmas can be a daunting task, but it doesn't have to be. With the right approach and coaching, you can get it done in no time at all. Looking for support to lose weight? Contact Rita Trotter today!
