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Weight Loss

There are three key components to a health safe weight loss program:

  • Eating a healthy diet

  • Regular exercise program

  • Positive mental attitude

  • Weight loss supplements

 

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So you want to loose Fat !

Everybody is searching for that wonder diet shed fat as quickly as possible, eat what you like and not have to exercise, if I had a diet that worked that easily I would be a multi millionaire ! but don't lose heart there is a way to achieve the body you always wanted. 

Many girls want to look like super models, some of the models look painfully thin and ill, they are not good role models and most people do not find this kind of image acceptable, it provokes eating disorders in young girls who strive to maintain this frail look created by the media, it is time to move on from this image.

There have been a long procession of fad diets over the years, a lot of these diets reduce calorie intake to ridiculously low levels, yes initially you will lose weight at the expense of your health, you cant live on shakes forever either and as soon as you get back to reality and start to eat again weight piles back on very often more than you had in the first place, then the whole process starts again and before you know it your on a yo yo diet up and down and depressed. 

Over the last few years so called diet experts have started advocating the healthy diet, that is great but its really nothing new, eating health food is not a revolutionary new diet !  Healthy eating is a step forward but never the less it needs fine tuning healthy foods are good but some are still fattening.  

 

What Diets Work ? 

A successful weight loss program requires permanent changes in eating habits and a regular exercise routine. When you go on a crash diet you will lose more muscle tissue than fat, you may think "so what I am still loosing weight" what you need to know is muscle actually burns calories and speeds up your metabolism, and muscle will add beautiful shape and tone to your body weather your a man or a woman. I can always tell somebody on the beach who is a professional crash dieter, they look thin and wobbly with loose skin there is no muscle tone when they wave at you so do their triceps! ( under arms) these people often also still have the cellulite problem.

Competitive bodybuilders experts in fat loss and they have been doing it for many years extremely successfully, their methods are not a guarded secret but ordinary people assume you have to be a big bodybuilder to follow their eating pattern absolutely not true. Have you ever wondered how they obtain a prize six pack or how the female fitness champions have no cellulite whatsoever and butts to die for, they were not born with them and did not get them by accident. All bodybuilders and fitness girls know the key to a beautifully toned body is gaining muscle and losing fat through diet and exercise, many film and pop stars employ top fitness champions as personal fitness trainers and the results are obvious. 

Have patients to loose fat slowly and set realistic goals, do it because you want to do it for yourself.

 

Golden Rules

Diet~ eat correct food in the correct amount at the correct time.  

Frequency~ little and often 5-6 meals per day  

Exercise~ include weight training as well as aerobic exercise.  

Calories~ don't eat the same amount of calories every day   

Treat~ you can have a treat occasionally  

Water~ drink lots of it !

 

The Calorie Debate

You need to burn off more calories than you take in, which is about 10-12xbodyweight in calories, we are all different and have different metabolic rates so to give you an exact amount of calories to consume that would apply to everyone would be ignorant and another reason why many of these fad diets fail, because they tell you to eat something like 1000 calories a day and that is supposed to apply to everybody ! there are many things to take into consideration when planning a diet for somebody and after 12 years of getting people in shape I cant remember giving 2 people the exact same diet and exercise routine. 

You body is an incredibly adaptable machine and no matter how hard you try to starve your self your fat cells will hold on to that last bit of fat for dear life that's your bodies survival mechanism.  We need to try to trick those naughty fat cells and not allow them to go into survival mode, we can do this by altering the amount of calories we eat each day. 

 

 

Eat Balanced Meals 

It is important to have the correct amount of protein carbohydrates even fat. Protein builds and repairs those precious muscles and when you are exercising and using your muscles you need even more again I will not specify an exact amount possibly 35-40% of your meal, good sources of low fat protein are egg whites, chicken, fish, lean meat, quorn. Carbs are also important especially complex carbohydrate found in pasta and rice but simple carbohydrates like fruit also have a role to play. Don't fear fat E F A or essential fatty acids are very necessary to our health these fats can be found in salmon, primrose oil and borage oil and are called omega-3 and omega6. These fats will increase HDL levels (good cholesterol) and help in hormone production, if you take in a small amount of these fats it will also stop your body craving fat.        

 

Throw Away The Scales !

Obsessive weighing is not good, on days when you do not loose weight you will feel depressed and disillusioned especially if you have been really good, you can not expect to loose weight every time you get on the scales, give yourself a break ! besides muscle weighs heaver than fat so you can easily loose inches off you waist look better yet be heavier.

Consult a medical practitioner before embarking on any diet. Use a Fitness trainer at the gym

 
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