Last week I explained why you should avoid low calorie diets and this week I am touching another popular topic about low fat products and diets. When you walk into a supermarket, you are bombarded with products claiming to be ‘low fat’ ‘no fat’ ‘fat free’ or ‘less than 10% fat’, so it is no wonder that many people have a negative attitude to fat in their diet.  Many weight loss diets promote very low fat eating patterns and we are constantly advised to steer clear of high fat foods. Is a low fat diet really the best way to lose weight, or do we need some fat in our diets?

The different types of fat

The answer depends very much on the type of fat.  Saturated fats found in fatty meat, cakes, pastries, many commercial foods and other animal products such as cheese and full fat milk, can be detrimental to our health.  This fat increases the unhealthy cholesterol, low density lipoproteins (LDL) and the total cholesterol in the blood, while lowering levels of healthy high density lipoproteins (HDLs); the type of cholesterol you want in your blood.  HDL cholesterol helps to remove the unhealthy fat from the blood stream, preventing the build up of blockages.  A high intake of saturated fat in the diet has been linked to heart disease, some cancers, obesity, Type 2 Diabetes and a range of other conditions; therefore it is safe to say that a diet low in this type of fat is the way to go.

Similarly, a diet high in trans fats can also lead to negative health effects, much the same as those of saturated fats.  Trans fats are found in many commercial food products such as cakes and biscuits and in some oil based spreads such as margarine, (although this is now tightly regulated, and most margarines now contain very little or no trans fats).

Fat contains the most calories per gram of all of the macronutrients, (carbs, protein, fat and alcohol), therefore it makes sense that reducing them will reduce our calorie intake and assist with weight loss.  However, fats are not all bad news.  In fact it is necessary to include some fats in your diet, or risk nutrient deficiencies and increase risk of conditions such as heart disease.

The fats that we should be including in our diets are the polyunsaturated and monounsaturated fatty acids (PUFAs and MUFAs).  These types of fats are found in fish, nuts, vegetable oils, seeds and grains.  A healthy diet should not contain more than 30% of calories from fat, but it is essential to include these healthy fats for the body to function correctly.

We need to consume unsaturated fats to provide essential fatty acids, such as Omega 3 and 6.  These cannot be synthesised in the body, but are necessary for numerous processes and functions.  Essential fatty acids play a key part in hormone production, cell membrane structure, and cell communication to name a few.

 Why we need fat in our lives

1#  For a strong immune system and inflammatory response

Diets low in unsaturated fats, in particular Omega 3s have been associated with reduced immune response.   In animal models, essential fatty acids have even been found to reverse or significantly improve autoimmune diseases.   It is also thought that Omega 3s may have anti-inflammatory effects and thus be beneficial for sufferers of conditions such as arthritis.

2# For correct function of the brain and nervous system

Fatty acids help to conduct electrical impulses in the nervous system, they are also the building blocks for cell membranes and hormones which regulate function of the nervous system.  Omega 3 fatty acid, DHA, is important both for nervous system development in babies and in preventing deterioration of the nervous system in the elderly.  It may delay development of conditions such as dementia and Alzheimer’s Disease and improve cognitive function.  Another essential fatty acid, EPA, when combined with DHA may provide benefits for conditions such as depression, bipolar disorder and ADHD.

3# To absorb fat soluble vitamins

The fat soluble vitamins A, E, K and D are absorbed by the body via chylomicrons, which are globules of fat.  If your diet is low in fat over a long period, you are at risk of deficiencies of these vitamins, as they cannot be absorbed.  These vitamins are essential for functions such as bone growth, blood cell development and clotting, healthy skin , eyes and reproduction.  As well A and E being powerful antioxidants, fighting free radicals in the body.

4# To lower unhealthy blood cholesterol

Unsaturated fats such as omega 3 fatty acids have been shown to reduce levels of LDL cholesterol and increase good HDL cholesterol, as well as reducing the overall amount of fat in the blood.  This protects against heart disease, and is also likely to reduce risk of other lifestyle diseases such as Type 2 Diabetes and stroke.

5# For healthy skin, hair, eyes and bones.

Due to their role in cell membranes, essential fatty acids play a part in keeping skin and hair healthy.  Deficiencies of these fats may result in flaky itchy skin and dry brittle hair.  It has also been found that women taking Omega 3 supplements experience less bone density loss over time, indicating a preventative effect in conditions such as osteoporosis.

Omega 3 fatty acids are also thought to have beneficial effects on many aspects of eye health.  A diet high in this essential acid can help to protect against macular degeneration, decrease dryness and redness and improve production of tears.

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The decision to lose weight is easy to make, but it is not always quite so easy to get started on a weight loss diet.  There are so many diets promoted in the media that it is almost impossible to know where to start when beginning a diet for the first time.  Many diets promise attractively fast weight loss, but often promote an unsustainable style of eating that can’t be continued in the long term.  Others offer more long term solutions, but rely heavily on calorie counting and seem to make every meal an exercise in math.  Both of which can make following a diet a nightmare.

There is so much conflicting information on the internet, magazines and even according to weight loss experts that it can seem hugely daunting to take on a weight loss diet.  Some sources say low carb is the way to go, whilst others swear by low fat.  Others say fat is fine, as long as the type is right.  Fruit contains essential vitamins and minerals, but has too much sugar; olive oil is full of healthy antioxidants but also full of calories.  It’s no wonder many dieters are pulling their hair out with frustration.

It is tempting to dive straight into the diet that promises the most weight loss in the fastest time, but it is important to remember when starting a diet for the first time is that the simpler the eating plan is, the easier it is to stick to and the more likely it is that you will achieve long term results.  You need to develop new long term healthy eating habits and steer clear of fads that may only produce rapid short term results.  Remember that weight loss is unlikely to be consistent, some weeks you may lose more, others less and some weeks you may even gain weight.  Don’t let this discourage you.  There are so many factors that affect our weight on a short term basis that it is more important to look at the overall long term picture.  Persevere and you will see results eventually.

5 Diet rules for beginners

To help the first time dieter get started, here at some simple top tips to lose weight quickly (but still at a healthy rate).

1# Set realistic goals and stick to them

Healthy weight loss is considered to be 1-2 pounds per week.  This may not sound like much, particularly if you are very overweight, but remember if you lose weight too fast, not only is it bad for your body, but you are unlikely to keep it off.  It’s definitely a case of slow and steady wins the weight loss race!  To achieve weight loss in the healthy range you generally need to reduce your intake of food by 500 to 1000 calories per day.  This could be done as simply as cutting out your two morning tea donuts, or perhaps by reducing portion sizes, or making healthy food swaps throughout the day.

Identifying foods high in calories and swapping them for low calorie alternatives can be a simple way to do this that eliminates excessive calorie counting.  Swap biscuits for fruit, soft drink for flavoured water or diet drinks and you are well on your way to achieving this goal.  Set yourself long term goal weights, and don’t sweat the small stuff.  Weighing yourself every day is not productive and can give you the wrong impression.  Weigh yourself weekly at the most and set realistic goal weights for months rather than weeks.  Take into account a healthy weight for your height and your body type when setting goals.  Everyone is different and few of us will ever be the size of Kate Moss, no matter how many diets we follow.

Be aware of what types of eating patterns will fit into your life and you will find easier to follow.  It is no good following an expensive meal replacement diet if you are on a budget, or eating ten small snacks a day if you have a hectic job that doesn’t allow you to stop to eat this many times.  The easier you make your diet changes, the more likely you will achieve long term results.

2# Avoid drinking your calories

Calories consumed in drinks are often forgotten when considering a weight loss diet.  Remember some drinks contain are unexpectedly high in calories.  Steer away from sugary soft drinks, large milk drinks such as lattes, especially when made with full fat milk and definitely when topped with whipped cream and flavoured with syrups.  Remember alcohol is very high in calories, and provides little nutritional value.  Not only is it easy to knock back a bottle of wine without really realizing it, you are more likely to eat more as well as a result of those alcohol induced munchies.

Although they may be a full of nutrients, juices are also high in calories, so it is important to limit your intake of these too.  Also be aware that many other ‘healthy’ choices, such as smoothies can be high in calories due to their high content of sugar and large size.

3# Eat small frequent meals

Eating small, frequent meals rich stimulates your metabolism, meaning you burn calories more efficiently.  Making these meals high in protein and complex carbohydrates also means you will be full longer and less likely to get very hungry and resort to unhealthy food choices or overeat at your next meal.

4# Choose low fat options

Most people know fat as enemy number one to the dieter, and they are not wrong.  Fat has the highest number of calories per gram of any of the macronutrients; therefore if you reduce your fat intake, you will automatically reduce calories significantly.  The simplest way to do this is to always choose low fat options.  In addition to this try to reduce fat added in cooking.  Switch to low fat cooking techniques such as grilling and flavour with herbs and spices rather than fat.  A small amount of healthy unsaturated fat such as olive oil is good for your heart, but keep it to a minimum to avoid those extra calories.  Finally, limit your intake of the foods we all know are high in fat, chips, hamburgers, ice cream, you know the ones! See also: How many carbs, proteins and fat do I need to lose weight.

5# Burn more calories

For optimum weight loss, it is ideal not only to reduce the calories you eat, but also to increase the calories you burn.  If the calories you eat are more than those you burn, you will gain weight.  Conversely if you burn more calories than you eat you will lose weight.  Therefore, to increase weight loss, the best option is to burn more and eat less, increasing the energy deficit.  Remember you do need calories for normal bodily function, so very low calorie diets are not recommended without medical supervision.

Find an exercise you enjoy, as you are more likely to stick to it.  Also think about what fits into your daily routine and what you have time for.  Don’t go for a sport just because it is an efficient calorie burner, it is much better to choose something you enjoy that burns less calories, but do it more often.  Try exercising in groups or with a friend to increase motivation, and remember to find any excuse to move.  Take the stairs or walk to work, it all burns calories.  See also: Most effective exercises to lose weight fast.

It is vital to remember however, that exercising does not give you the licence to eat whatever you want.  Look into how much exercise is required to burn certain foods; it may be enough to stop you from eating them.  The combination of a reduced calorie intake and an increased output is the quickest way to achieve successful weight loss.

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Very low calorie diets or VLCDs are diets that restrict daily food intake to 1000 calories or less.  This is often done with commercial meal replacements, which is the safer alternative, as these are usually formulated to contain appropriate levels of vitamins, minerals and other nutrients to meet daily requirements.  Meal replacements such as Optifast and Sureslim are increasingly popular and provide a nutritionally complete approach to VLCDs.

The second, less desirable way is a calorie counting approach (see also: how many calories to lose weight), involving restriction of foods intake or eating solely one type of food such as in the grapefruit or cabbage soup diet. This type of diet can result in serious nutrient deficiencies not to mention antisocial eating behaviours.   Whichever way they are carried out, VLCDs can be have extremely serious side effects and are not recommended unless prescribed by a medical professional for very short term use.

Research has found that VLCDs are generally safe when used under medical supervision in those with a BMI over 30, and may be indicated in those with a BMI between 27 and 30 if they have health complications due to obesity.  For this group of people, large amounts of rapid weight loss may produce health benefits.  However, for people with healthy or even slightly elevated bodyweight, there is no need for such a strict diet, and to follow a VLCD may even be dangerous.

The average woman requires 2000 calories per day, whilst men need about 2500 to maintain their weight.  This is an average figure however, and differs significantly from person to person depending on activity levels, body composition, weight and height (Calculate your BMR here).  A VLCD provides less than half the calories required for weight maintenance, which although it may result in weight loss, can also cause serious health problems and is unsustainable and dangerous for long term use.

What does a very VLCD do to your body?

As you are not consuming sufficient carbohydrates for the body to obtain energy, another source to supply the body with the energy needed for day to day life is needed.  Thus the boy starts to break down protein and fat to obtain this energy.  Whilst fat is generally not too much of a concern in overweight people, protein breakdown or ketosis can result in loss of muscle and organ tissue.  Although you will be losing weight, half of that weight is likely to be muscle loss.  This works against long term weight loss as muscle burns more calories than fat in a resting state, thus by decreasing muscle mass you may in fact reduce your metabolism, meaning it is harder to keep weight off when the VLCD is finished.

Initial weight loss can be extreme. However, this is likely to be due in part to a large amount of fluid loss.  Before the body resorts to protein and fat for energy, it will first breakdown the bodies emergency carbohydrate stores, called glycogen.  Glycogen is bound to water molecules, thus this loss of glycogen can also lead to water loss.

What are the side effects of following a very low calorie diet for a long time?

Minor side effects of VLCD include fatigue, constipation, diarrhoea, dry skin and nausea.  There is also a high incidence of gall stones in VLCD followers.  Followers may also experience extreme hunger and cravings.  These side effects are associated with fast weight loss.

Other more serious effects can occur is a VLCD is followed for a long time, or is not followed correctly.  A very low calorie diet that does not provide sufficient vitamins, minerals and electrolytes is followed, deficiencies can occur.  Loss of bone mass is a likely consequence of long term low calorie intake, as the diet will not provide sufficient calcium to maintain bone density.  Electrolytes such as sodium and potassium may also be lacking.  These are essential in the cellular processes in the body and if an imbalance occurs can result in serious consequences such as heart failure.  General deficiency of other vitamins and minerals can cause a range of other side effects ranging from minor to very serious such as renal and liver disease.

This is why VLCDs are only indicated for weight loss in obese individuals and must always be followed under the supervision of a health professional for a limited amount of time.

Other negative effects of very low calorie diets

A VLCD is an extremely antisocial way of eating.  Whilst on the diet you cannot enjoy meals with friends and so may end up avoiding social situations where eating is involved.  There is little variety in VLCD, as you are usually limited to a range of calorie and nutrient controlled powders, shakes, and puddings that fit your eating plan. (see also: Best diets to lose weight)

Whilst a VLCD may help you to lose weight, it does not help you improve your eating and develop healthy habits to maintain your weight loss in the long term.  It may produce a quick fix, but may followers report gaining weight back quickly when the diet is finished.  There is no focus on normal natural eating patterns and how to choose the correct foods for a long term healthy diet.  When the controlled diet phase is completed it is easy to return to old eating habits, which can cause quick regain of weight especially since calorie requirements are likely to be reduced with a lower body weight that previously. (see also: weight loss with crash diets)

In conclusion, a VLCD may be indicated for very obese people under strict medical supervision.  However it is not recommended for those who do not need to lose large amounts of weight and is not a long term weight maintenance option.  A VLCD can be dangerous if not followed correctly and should only be used for a short period of time.

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If you have spent a decent amount of time talking to different people about the best way to lose weight, you may have heard the advice…

“Do your cardio in the morning, before you eat”

The effects of exercising in the morning

The basic idea behind this well known theory, is that when you haven’t eaten all night and are in “fasting mode”, all the calories you burn in a workout  will directly come from your body fat stores, because you cannot use previously eaten food as energy. Physiologically this is a great approach for extra fat loss; however, there is one more question I think you need to ask.

“Besides body fat, what is another source our bodies can burn for energy?”

The answer is MUSCLE, and this is never a good thing trust me, no matter how bad you want weight loss, you do not want muscle loss. Too intense of cardio in the morning can burn away hard-earned muscle, but that does not mean this method is useless. There  is a relatively simple way to get around the issue, just to be safe eat a small amount of protein or  5g of BCAAs and 5g Glutamine in a shake  prior to exercise.

True, a lot of the protein you eat prior is going to be burned off as energy for the workout; however, the positive effect of it preserving muscle tissue is well worth it in my opinion.  Keep in mind however, during this workout you will have no recently eaten carbohydrates and fats to use as energy, so you may find it harder to keep the intensity as high as a mid-day workout.

Why your body burns more fat in the morning?

Nevertheless, I think a common misconception needs to be cleared up before we discuss this method of cardio further.

Many people believe the reason you burn the fat directly from fat stores upon waking is that your body is in a glycogen-depleted state. However, this is not the case, you see when you go to sleep, after around 30 minutes, you enter the deep sleep phase, during this phase, 95%+ of the calories you burn are from free fatty acids because it is such a low intensity period.  Therefore, since the primary source of energy your body uses during sleep is fatty acids, experts agree when you are awake you will not have to mobilize fatty acids to be used for energy; therefore they are far more likely to be used as energy first.

In the end you need to understand when dealing with our bodies, things are never simple and no one can tell you one way is 100% better then the other. There are far too many factors involved to justify saying, “Morning cardio is FAR superior then mid day cardio”. However I do think it is useful and do recommend it be used, but rather as a way to split your cardio in half.

Spilt your cardio throughout the day for optimum results

For example if you normally do 40 minutes of cardio daily, I recommend upon waking you eat a small amount of protein, then do  20 minutes of cardio. Continue as normal and do the last 20 minutes mid day, research has shown for years that splitting your cardio up into multiple sessions is very effective in squeezing out more fat loss due to EPOC.

EPOC or Excess Post-Exercise Oxygen Consumption

EPOC or Excess Post-Exercise Oxygen Consumption means our workouts have an “after burn effect”, meaning immediately after a workout we are still burning more calories then if we never worked out. This elevated state of calorie burning begins to diminish soon after a workout however, although some experts claim EPOC does not have as big effect on fat loss as some people say; studies have shown it does help.  Furthermore, everyone I have recommended it to has seen improved results over one cardio session a day. It may not be a huge difference, but every inch counts.

That is what long-term weight loss is about, like almost anything in life, getting healthy is a game of inches. Saving an extra 100 calories a day may not seem like a lot but that is 36,000 calories a year, which is roughly 10 pounds of fat saved!

Therefore, I urge you to take any advantage you can get in your day-to-day training, before those extra inches you did not go end up being a few extra inches around your waist. See also How to get motivated to start exercise.

Nevertheless, most of all I wish you good luck in your health goals, becoming healthier is the greatest step you can take towards true happiness.  Money can buy many things, but it cannot buy good health once you lost it, fitness is the closest thing we have to the fountain of youth.

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If you have spent any decent amount of time researching weight loss diets, there is a good chance you are more confused now then when you started.  There are people who recommend high carb diets, low carb diets, no carb diets, high protein diets, low protein diets, low fat diets, no fat diets, or any other possible combination.

I will help you determine which balance you should use, but first you need to realize what it actually takes to lose a pound of fat. One pound of fat is made up of around 3500 calories, so to lose 1 pound of fat you need burn 3500 more calories then you consumed over the course of a few days or a week.

For example, take an individual who has a recommended daily allowance (RDA) of 2000 calories. If that person only consumes 1500 calories a day, over the course of a week (7 days), they will have saved 3500 calories total. That equals 1 pound of fat loss for that week. Therefore, in theory, it does not make a difference which balance of carbs, protein and fats you used that week, as long as you consume a certain amount of calories per day. But, of course, nothing is that simple.  Fats, Proteins and Carbohydrates are all used differently in our bodies and we need a proper balance between the three to function at 100%. To help you decide which balance of the three will work best for you I will go over each ones benefits and uses in the body.

Protein

The primary function of protein is to repair and build body tissues, however if you do not consume enough carbohydrates alongside with the protein, your body will be forced to break down protein to be used as energy as well.

Proteins are made up of amino acids linked together by peptide bonds. Our body uses around 20 different amino acids to build its various proteins.  There are two primary forms of amino acids essential and nonessential.  Their names describe them perfectly as our body cannot produce essential amino acids; therefore it is necessary for us to consume them in food regularly.  However, our bodies can produce nonessential amino acids naturally; therefore, we do not have to worry about consuming them through food.

Exercise And Protein Intake

Whether the form of exercise is aerobic (cardio) or anaerobic (weightlifting) if you regularly exercise it is recommended you consume more protein to aid in recovery and building muscle.  If you are focusing on building muscle, experts recommend no less then 1 gram of protein per pound of bodyweight per day.

Proteins Effect on Satiety

When trying to lose weight, satiety or “The feeling of Fullness” can be a big factor to consider when arranging your diet.  Many studies have shown protein has the greatest effect on satiety out of the 3 macronutrients.   Also considering 1 gram of protein is equal to 4 calories versus 1 gram of fat which is 9 calories, you can easily see why protein is a valuable tool to use in your weight loss.

Overview of Protein

- Recommended Usage: 15- 30% of total calorie intake

- One gram of protein is equal 4 calories.

- Aids in repairing and building tissues in our body

- May also be broken down to be used as energy

Carbohydrates

“Carbs” or Carbohydrates are made up of carbon, hydrogen, and oxygen; they are primarily classified as simple or complex carbohydrates. Simple carbohydrates are sugars, while complex carbohydrates consist of starches. Fiber is also a carbohydrate and studies have shown it is important we consume at least 25 grams of fiber a day for optimum performance.

Carbohydrates are the main source of energy used for all bodily functions and during physical exertion. Carbohydrates are also important to help regulate digestion and aid in the utilization of the protein and fats we consume.

For long-term fat loss, studies have shown it is important carbohydrates make up the largest portion of your diet. Although low carb diets work at first by helping you drop water weight they are not superior in long-term fat loss goals in most cases. It is especially important that the largest portion of your diet be made up of carbohydrates if you are an endurance athlete or have a physical job. That way you can be sure you are provided with enough energy throughout the day, and your body is not forced to break down valuable protein for energy needs.

Carbohydrates Overview

- Recommended Usage: 50-70% of total caloric intake

- One gram of carbohydrate is equal to 4 calories.

- Carbohydrates are your bodies’ primary source of energy.

-  They can spare proteins use for energy, therefore the protein can be used to build muscle and aid in recovery.

Fats (Also Termed Lipids)

Fats are the most calorie packed sources of food in your diet and the reason why a McDonalds Big Mac or Large Fry can have more calories then three healthy meals.  One gram of fat is equal to 9 calories, which is more then twice the amount of calories in a protein or carbohydrate.   If you are trying to lose weight, fats should make up the smallest portion of your diet however do not remove them completely. If used in moderation fats can even be beneficial to your weight loss goals.

Small amounts of fat can be spread throughout the day as fat consumption stimulates the release of a hormone that signals fullness, used appropriately this can be a great tool to keep you from overeating.

However, large amounts of fats in your diet can lead to overeating through lack of actual food volume and can slow your metabolism.

Fat Overview

- Recommended Usage: 10-30% of total caloric intake

- One gram of Fat is equal to 9 calories

- Fats are useful in appetite control if used in moderation but add unnecessary calories up fast.

Conclusion

With that slightly in depth look at what Fats, Proteins and Carbohydrates really are, you should understand why having a balanced diet is not just important for weight loss but also  for your general health.  Nutrition is a vast subject, and we barely scratched the surface today, but it should be enough to help you decide the right balance in your diet.

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I must say that this is a subject that hits a chord with me. I am sure I am not alone on that but I am the kind of person who wants to be fit and feel healthy and I am forever making plans and statements about starting exercise. However still getting to move or stick to exercising is a mission impossible.

Needles to say that in all the years I have tried every trick on the book some have worked better than others. So here I have summarised a few ways which are tried and tested and I would vouch are my best tricks to get me going.

1 # Get a buddy

I know this is nothing new and I have mentioned it many times before. However, I would say I find it no 1 in motivation for sticking to any activity. I probably sound like I can’t do anything on my own, but hey I get bored easily and lose my enthusiasm very quickly, coupled with some laziness is not a good recipe. Whenever I teamed up with a friend I kept exercising. Having a buddy is more than just exercising. It gives an opportunity to have a social time, have a laugh on the way, push each other and motivate one another. There were many of times in cold winter rainy evenings in which I would never have left the comfort of my couch for an exercise class but I did as it was more fun going with my buddy.

This brings us also to the point of make sure your exercise buddy is someone who you get along with and is fun to be with. If your buddy bores you to death or they are unreliable it may not bind very well.

2# Find a type of exercise you really enjoy

Exercising is not just going to the gym. I have read in many of articles or books that unless you are pumping iron (weights) you are not doing anything. Ignore that, trust me. Resistance exercise with the use of weights and/or going to the gym has its own value and benefits but in my opinion is not the only thing you can do. So use your imagination on this. Do try different things and opt for the one you really like. Doing what you really enjoy is a motivator on itself to make you want to keep doing it.

3# Do something fun

Things like pole dancing lessons, zumba fitness, and ballroom dancing are becoming more and more popular and readily available. A lot of these activities are a lot harder than it may seem like it and you will be getting a really good work out. I remember joining a pole dancing class (more specifically pole aerobics) a few years ago and it was a pretty novel thing at the time. Well to my surprise it was a hard workout and it did take me a week to walk after it (exercise induced muscle soreness). Ok this may not sound very good but my point is that I did enjoy it so much that I kept going for months and got some really good fitness out of it. Getting fit or exercising was the added bonus of having fun with a group of girls, and feeling more confident in the way I carried myself. There are numerous fun ways to exercise (see also 5 fun ways to lose weight) some other examples could be martial arts, Pilates, box exercise, horse riding, and boot camps amongst other things you could do.

Do make sure you do go to a certified and legible place though as apart from other safety issues you could end up with loads of injuries. This would apply to any form of exercise class.

! It is important that the instructor is adequately trained and has the knowledge and skills to teach whatever is meant to teach. You may often find situations in which dancers will teach dance for example but they don’t necessarily have the skills to show the correct techniques, or provide adequate workouts.

4# Everyday functional activities.

This is my exercise without exercising and is a point I have mentioned loads of times before. That was the most successful exercise adherence I had while I was a poor working university student, but I must say I was at my fittest. You don’t have to be a poor student to do this. All you have to do is use your everyday activities and turn them into a workout. Walk everywhere possible, cycle to work, use the stairs and clean the house. Those good all days I did not have a car or a lot of money to use the busses which may sound like a ‘sorry’ story but I had a great body. I used my bike to go to the shops or work, or if I couldn’t take my bike I used to walk instead; as simple as that.

You don’t have to do a great deal of motivating as if you have to go to work you have to go. Well I guess you have to convince yourself to take the bike instead of the car but trust me once you start making it a routine you will just do it. The best is that you will be getting fit and you won’t even feel like exercising. In addition, by incorporating exercise in your everyday life exercising doesn’t feel like an extra chore you have to add to your day. When you see things like chores it is less likely to want to do them as that means more work and more time away from resting and having fun.

Example activities and calorie spending per minute

Calorie expenditure is only an approximate example. This will depend on the intensity in which an activity will be carried out. All these activities apart from a calorie expenditure point they can present an opportunity for challenging your fitness and muscles and provide some benefits. Obviously things like how often, how much, how hard etc are all factors which will influence the results you will be getting. Walking once a week for 5 min is unlikely to provide with great fitness or weight loss gains.

! A plus point for any exercise is that once you start seeing the results you will be even more motivated to keep going. Now that is a good addictive motivator to keep on exercising.

Exercising while you are doing everyday things can also save you loads of money. Thing how many things you can do with that extra cash.

 5# Get angry and get even.

No don’t go beating people up on the street; this is not at all what I am trying to say here. Have you ever been in at the point where you do something and then all of a sadden something clicks in you and it makes you realise what you really want and just go for it. Confused? Do you have these days were you put on an outfit and can’t fit in it or just don’t look good and then get depressed usually? Well don’t get depressed, get angry and get motivated.

What is motivation? A quick internet search will give you hundreds of definitions, but to their core all they are saying is that motivation is the thing, the reason, the drive, the urge that something that makes you want to do something. So you have put on weight the last few months/years or you are out of shape or unfit, is not time to sulk about it. Get angry and use that something to drive you into starting exercising and get going.

6# Think of your health

I tried for years to stop smoking for years until a close friend died from throat cancer. In his funeral I was sitting with some friends saying ‘why did he keep smoking’; all these in the smoking area with a cigarette in my hand. After that day I stopped smoking in the realisation that you don’t have to have a terminal disease, or for the doctor to say you have to do it, in order to do it. If you lead a sedentary lifestyle, with the everyday stresses, bad eating habits, maybe smoking, or being slightly overweight then you are increasing your risks for developing certain health condition.

Nobody things that it will happen to them but one bad health knocks your door often is late to reverse what damage is done. This in some ways incorporates the factor of learning to love yourself. Regular exercise can have benefits such as help improve blood sugar metabolism and lower the risk of developing diabetes, help in lowering blood pressure, improve joint and back pain, and also help in improving sleep, psychological state and increase energy levels. These are just some of them, as the list can go on.

7# Make use of good weather

When the sun is shining on a warm day we want to go out and do things. Use this to your advantage. Build your exercise routines in the spring and summer and just carry them into the winter time. Doing a little bit of planning may help. Try to construct your exercise and make it into a routine instead of doing random things on the spare of the moment. For example go cycling once a day or swimming twice a week, or join a sport. The idea is that if you spend spring and summer building a specific routine then it will be easy to continue with it when the weather is less motivating.

8# Use a personal trainer

This will require making a financial investment. It would work a little bit as a buddy. If you have specific appointments with a personal trainer it would make you exercise for those sessions. Well if you can’t get going get someone who will drag you out. You could still find a number of excuses why to cancel sessions etc but on the other hand if you are paying you wouldn’t want to waste your money.

Unless you have plenty of money to spare personal trainers can be pricey and is not something you could keep forever. However, on the plus side a good trainer would work with you to motivate you or help you find the things that could motivate you in continuing exercising. So it could be the push you need.

9# As part of weight loss

Do exercise as part of another goal like weight loss. If you have found enough motivation to lose the extra pounds and want to reach your goals exercise could help you with this. Use the same reasons and drive that push you in the weight loss diet to push you in exercising. See also 10 fitness tips that make a difference in losing weight.

10# Motivational props

Use little things which can get you up and going. For example studies have shown that music can help in motivating people to exercise. Also athletes some may also use music before a competition to get ‘psyched up’, relax or get energised. Do you want to get running every morning or go to the gym? Wake up and get some music playing. What kind of music wakes you up and gets you going is a personal thing however.

Other little things you could use are a picture of yourself from the past, a picture of a model/celebrity (how do celebrities lose weight) or why not an athlete, a book or an inspirational story etc. There are loads of little things from our everyday life and environment which we can draw inspiration and get motivated from.

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The market is saturated with weight loss products, resources, weight loss plans, tips, articles, hypnosis and counselling solutions and everything else your mind can think. You would think that all the weight loss problems are solved. Well if you are on this page it is probably the opposite. Going on to lose weight is not always as straight forward as it seems and often it turns up in disappointment.

There are things you can do to avoid weight loss disappointment and in this article we have summarised 4 of them. It must be said they are not the only things you can do to help you but they do give a good start.

Planning and setting goals

Having a plan will do wonders in helping you to achieve your goals. It kind of makes sense that in order to achieve your goals you will have to set them first.

1# Set your goals. Set both short term and long term goals. How much is the weight you want to lose? When do you want to lose it by? Keep it realistic and feasible. It is no good to say that you want to lose 100 lbs in 1 month. Set goals which are easy to reach and reflect the reality of your lifestyle. Factor everything in, your family, work, commitments how they affect you etc. Make you calculations and work out how much weight you need to lose.

2# Consider your attitude to food. For many people food is more than just a means of survival. Food can serve social, emotional, habitual purposes in our lives and they can all affect the way we go about weight loss dieting. Are there any types of food that you can’t live without? Do you tend to emotional eat? Is food the last thing in your mind and you always end up with last minute takeaways? Your attitude towards food could be one of the reasons you have put on weight. Finding what causes the ‘problem’ and making practical changes then could be half away to solving your problem.

3# Practical planning. What that means is all the everyday little things you need in order to follow your weight loss plan. Some of these include, clearing your cupboards of all things that you may be tempted, having food plans and/or recipes for your daily meals, working out your shopping list etc.

Choosing the way

Once you know what your goals and plans are then the next natural step is to try and match these with an appropriate weight loss plan. The market is saturated with different weight loss diets, weight loss plans and so on. If you have tried most of them and failed you should possibly consider that they have failed you and not the other way around. So how do you pick a plan that is guaranteed to succeed?

4# The one that suits your lifestyle. Not all weight loss plans are good for everybody. You may know of one that your friend tried or someone in the office tried and lost weight or you may have read about one which most people recommend. Well no, none of them would do if they do not suit your personal preferences and circumstances. Look at a few and match them to what you want and what you need. See also: Why I am not losing weight.

5# Avoid fad plans and trends. If it promises too much too fast, or if it involves a super or miracle food it is likely that is a ‘fad’. With these kinds of plans you are less likely to lose the weight you want and you are more likely to have a dent in your pocket and loads of disappointment. At the end of the day you didn’t put the weight on overnight so it is less likely that you will lose it overnight. Aim for safe and slow weight loss, after all your health is important. See also: Weight loss with crash diets, is it possible?

6# Weight loss plan versus life style plan. Now should you be looking for a weight loss plan which lasts, let’s say one month, or should be looking at making lifestyle changes? Obviously the advice would be look at making those lifestyle changes which in the long run they will promote positive outcomes for both your health and weight. Think of it this way: you say you put on weight after months or years of ‘bad’ eating habits. You can go on a diet lose some weight and then go back to what or how you were eating pre-diet. The result: weight gain.

It may be that some people do have a relatively healthy balanced diet and what they are looking for is those couple of pounds loss. A specific weight loss plan may just do it. It may also be that for some people it works that they need a structured diet plan in order to be able to start learning and getting used to eating changes. Either way it is always best to have in your plan a transition process in which you move from weight loss plan to everyday eating. You can also read our 9 Tips for maintaining weight loss

This is the real life

Being realistic about what you want and how you will achieve it is quite important as mentioned already. However, being honest and realistic with your self is something which is often overlooked. Losing weight requires making an effort, planning, showing willpower and sometimes fighting those cravings. One of reasons people tend to fall for the fast, fad miracle weight loss plans is because they don’t want to make that effort and would rather believe that the ‘x’ and ‘y’ miracle pills will do it for them and it doesn’t then disappointment comes.

7# Are you ready to lose the weight? Ask yourself if you are ready and if you do actually want to lose the weight. Falling on the trap of ‘I can’t do it’ or ‘diets don’t work for me I tried everything’ is easy and in some ways comfortable. Think well if you do want to do it as doing it because you have to, or for someone else when you are not sure you really want to then you are likely setting yourself to fail.

8# Are you motivated? Motivation is key into reaching any goal. If your efforts are for all the wrong reasons then you are likely to not go too far or give up.

Tip: Make a list of why you want to lose the weight. Ask yourself if it is important to you that you do lose the weight. Also ask yourself where you want to be in a month’s time and in a year’s time. People may lose weight for various reasons so concentrate on those personal reasons. It may be that you want to lose weight so that you increase your chances for pregnancy, or because you don’t want be ‘a fat bride’ or because you are on the edge of getting diabetes or even just because you want to wear the clothes you like without feeling bad for yourself. Make 2 copies of your list and then place one in your kitchen (i.e. wall, fridge, cupboard etc) and one copy in your bag. This way you will have it handy every time you are in doubt.

9# Love yourself. Are you on a weight loss diet because you always have done, or because you just think that is what you should be doing? If you can’t find those important reasons to motivate you then maybe it is not about losing weight. Stop torturing yourself with another ‘diet’ and start loving who you are and what you look like.

Keep flexible

Weight loss comes with ups and downs and plateaus. This is a fact. At the start you may lose more weight or you may have a slow start, then plateau then start moving on. Your body will be going through changes and in the process and it will try to adapt to those changes and even fight the weight loss.

10# Be positive, little changes add up. Don’t look at short term and don’t obsess with the scales. One week you may lose more, one week not at all. Keep positive and think of all the little small things which you may have achieved through out your weight loss.

11# Keep evaluating your plan. Re-think of your goals and what is working or not working for you. Make changes and also break the boredom.  If you are on a weight loss for months it can get boring and tedious, especially if you have reached a plateau. Make small changes, think your food intake, and try new healthy recipes, get active or try a different approach. Keep motivated.

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We all need a little treat in our lives now and again.  Sometimes when we are stressed or emotional, or perhaps going through a difficult time, a moment taken to enjoy a food that gives us pleasure can be a breath of fresh air.  It must be stressed that using foods for rewards in difficult situations should not become a habit, but the occasional indulgence, especially when you choose wisely can make all the difference to an otherwise monotonous diet.  We all know sticking to a diet can be tough, and at times demoralising, however, watching your weight does not mean you can’t enjoy your food and still satisfy your need for something sweet, or perhaps curb your salty cravings.

What is a ‘treat food’ for you?

‘Treat’ foods are different for everybody.  Think about what you consider to be a treat, is it a bowl (or tub) of your favourite ice cream?  Or maybe you are more into savoury treats like chips or popcorn?  Some may see a treat as a meal from their favourite take-out or a glass of wine after a busy day at work.  In general, people see treats as foods that are eaten on occasion and not part of their every day diet.  This is fine as long as you can really keep them as occasional foods.  The danger for some is that indulging occasionally makes it harder to avoid the foods at other times.  If you have a bowl of ice cream for dessert once a week, do you then find it harder to resist on other nights?

If you find it easier to eliminate typical treats from your diet completely when trying to lose weight you may need to redefine what constitutes a ‘treat’ food,  to fit into your new healthy eating plan.   Instead of seeing treats as high calorie, high fat, generally unhealthy foods (admittedly that taste good), try to think of foods that are a luxury but aren’t going to destroy all your hard work if they find their way into your daily food intake from time to time.  These foods can be indulged in and enjoyed without guilt.  Think seasonal fresh fruits, exotic spices and low fat yet creamy dairy products, all of which may in fact benefit your health.  (See also: 100 calorie snacks)

We are fortunate to have an ever increasing range of unusual and delicious food products in our supermarkets, so make the most of this and buy good quality, fresh ingredients and discover new flavours and food experiences.  It is also important to take time to enjoy your treats, low fat, low calorie treats are generally not going to be large, so eat slowly and enjoy every mouthful.

10 Tasty Treats Under 50 Calories

1.  ½  cup  of strawberries with 2 ½  Tbsp non-fat yogurt -47 calories 

Berries are the best friend of the calorie conscience eater.  They contain the least calories of all fruits, with the additional benefit of being packed full of vitamins.  Not only are they incredibly healthy, but what could be more indulgent, romantic and delicious than a bowl of fresh strawberries.  Add yogurt to cut through the sharpness of the fruit and add a hit of calcium, essential for strong bones.

2.  Apple with yogurt and cinnamon – 45 calories

By cooking the apple, the sugars in the fruit caramelize and intensify the flavour of the fruit.  A perfect winter dessert, serve warm with cool yogurt to contrast and a dash of cinnamon to add flavour.  A study done by the US Department of Agriculture found that cinnamon may have beneficial effects on blood sugar levels and lower unhealthy triglycerides (fats) in the blood. Try baking half an appe and add low fat yogurt and cinnamon for taste.

3. Raisins – 45 calories 

The perfect alternative to candy or chocolate, and an excellent treat to keep on hand at any time as they are easily slipped into a pocket or purse.  Raisins are high in antioxidants, which can protect against cancers and heart disease as well as full of fibre, aiding digestion.  Make sure you stick to a small box though, as dried fruit can provide a large amount of calories when eaten in big quantities.

4. Low fat-free Greek yogurt with jam -43 calories

Greek Yogurt is thicker, and creamier than other yogurts, so despite choosing a fat free version this is a luxurious treat, high in calcium and protein.  Sugar free jam cuts through the sharpness of the yogurt and provides a little added sweetness without the calories.

5. 1/3 cup blueberries with 1 Tbsp light sour cream – 47 calories    

Blueberries are thought to be amongst the highest sources of antioxidants in the food world.  Not only this, but they are high in vitamin C, fibre, and manganese (important for converting food into energy).  When in season, they are also incredibly sweet and tasty, while light sour cream makes a creamier, tangier alternative to yogurt.

6. 3⁄4 cup almond milk -45 calories

Almond milk is lower in calories than regular milk, but still packed full of nutrients.  The creamy texture and taste make it feel indulgent.  High in calcium and vitamin D, this treat is good for strong bones, whilst vitamins A and E act as antioxidants, protecting the cells of the body from damage.  Unlike regular milk, almond milk contains no saturated fats and high fibre levels, meaning it is heart healthy and good for digestion.  It is also low GI therefore keeping blood sugar levels at a stable level.

 7. 1 cup Air popped pop corn – 31 calories

For those who prefer a savoury treat, pop corn is an excellent alternative to chips or fried snacks.  Buy plain corn kernels, rather than buttered or flavoured varieties, and pop in the microwave or in a pan without added fats.  Add spices such as black or cayenne pepper for flavour, the result is surprisingly good and with none of the salt, fat and flavours found in many savoury snack foods.

 8. 6  Maraschino  cherries – 50 calories

This is a simple, quick treat for the sweet tooth.  Often featuring in high fat foods such as sundaes or cakes, the cherries alone make for an indulgent snack without guilt.  While they don’t provide any real nutritional benefits, at 50 calories for six, they don’t do too much damage either.

 9. 2 Small squares of dark chocolate – 50 calories

Chocolate is the ultimate of sweet treats and the good news is in very small servings it can also fit into a healthy diet.  The darker the chocolate, the higher the antioxidant content, so try to go as dark as possible for optimum health benefits.  Two small squares will give you 50 calories, so buy a good quality chocolate, relax and savour the flavour.

10. One container of sugar free gelatine -10 calories

Whilst this is not going to contribute much nutrition to your diet, at 10 calories, it doesn’t really matter.  Serve with a couple of tablespoons of low fat yogurt to add calcium and variety.  Alternatively, make the gelatine from scratch and add chopped up berries and fruit to the unset mix for a few more vitamins.

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When you think about becoming healthier and achieving your fitness goals, the most important thing to realize is there is not just one way to go about it.  There are thousands of possible programs and diets to choose from that all could work.  Your job is to find out which exercise program and diet plan will work best for YOU.  You need to choose programs that fit your lifestyle so it will be easy for you to stick with them, instead of it being a constant nuisance.

Find a fitness program to match your lifestyle

Do you have time to cook and eat 3, 4,5,6,7, or even 8 meals a day?  Could you cook all your meals in the morning and easily store them for the rest of the day? How many days a week can you workout? These are just a few examples of questions you need to be asking yourself when you are trying to start a program.  When going into the program you need to be fully prepared for the best chance of success.

Set your expectations

Nevertheless, once you do choose a solid routine you can stick with, you also need to have reasonable expectations for your progress. The maximum weight you should expect to lose while on a proper diet and workout program is 2-5 pounds per week.   Losing 5 pounds being a very rare occurrence; usually happening in your first week of dieting, when you first lose water weight.  This brings me to my first point…

Beginner Gains

It is a well-documented fact that when you first start a workout program and dieting, your results will come very fast (see also: how to lose weight fast) the first 6 months to a year of training.  During this “beginner period”, it is easy to get your body to build muscle and burn fat, you will also notice constant strength, and endurance gains in your workouts.  However once you move into the “Intermediate” stage of training, your body will have already adapted very well to exercise and it will begin to be harder to get results.   For most people this is when it is important to bring in harder workout programs and stricter diets, especially for people looking to build muscle and improve strength.

Although when you first start a fitness program, it is going to be relatively easy to force your body to improve and you can expect great progress on simple programs. However, to achieve this progress through training you will have to first experience…

Muscle Soreness

Muscle soreness can worry many people, they have not done a lot of cardio or lifted weights in the past, and now they are sore in muscles they did not even know they had!   But I am telling you now, there are over 600 different muscles in the human body and after starting working out, you will feel every one.  When you exercise, whether it is by running or performing a bench press you are causing micro tears in your muscle. After this damage is when your muscles begin to adapt and rebuild themselves bigger and stronger for when you repeat that exercise.  You will mostly feel the soreness within 24-72 hours of training and that is perfectly normal in the first few weeks of training. However if the soreness lasts 4 or 5 days you may have a reason to be concerned and should stop working that muscle temporarily to make sure it fully recovers.

Overtraining

The term “overtraining” is thrown around a lot these days, but is it really a factor?  Many experts including myself believe the word is far too misleading. “Overtraining” in reality is just “overstressing,”, and that is why different people can all workout at different intensity levels without “overtraining”. You see, there are many things we do in day-to-day life that puts excess stress on our body. This can include anything from not getting enough sleep at night to having a troublesome neighbor, or anything else that places stress on you, whether it is physically or emotionally and working out is just another form of this stress.  Therefore, a person who gets enough sleep every night and does not have to constantly worry about emotional stress will be able to workout a lot more often without encountering “overtraining”.

But what are the signs of overtraining, and how does it affect you?  The first signs of overtraining unbelievably will not occur in the gym. At first, you may notice yourself getting sick more often from a weakened immune system find yourself constantly lacking energy or even develop random aches and pains.

Overtraining can affect you in many ways before it starts to make you lose results in the gym and in your cardio. This is why it is very important especially when following a fitness program (added stress) to avoid unnecessary stresses in your life.

Tips To Maximize the Results of Your Fitness Program

Keep a journal to log your workouts and daily nutrition, keeping a journal not only will help you stay on track but it will also let you look back at exactly what worked for you.

Be sure to weigh yourself only once or twice a week and at the same time in the morning. Many peoples’ weight changes drastically during the day as you eat and drink. My weight shifts by as much as 5 pounds every night.

Be sure to stay consistent with the program you choose, consistency is what I consider the most important thing when you are trying to reach your fitness goals.  Constantly cheating on your diet and missing workouts will severely hinder your results. (See also Weight loss mistakes)

Get others involved with your new goals, if you tell your family you are supposed to lose 10 pounds by March 20th, you will feel more pressure to actually achieve the goal and they can be there to congratulate you when you succeed.

Most importantly, keep the program fun, dynamic and easy for you to follow.  And with that I wish you good luck with whichever program you decide to employ to reach your goals; the most important thing is you are making changes for the better in your life. 

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