Last week we talked about a few frustrations that we face as Personal Trainers……. the never ending barrage of fad diets, weight loss gizmos and useless exercise gadgets!

Now let’s get into a few more of our Weight Loss Scams:

“Too-good-to-be-true” weight loss miracles.

If you find a diet plan or product tells you you’re going to experience “overnight results,” turn around and back away from it without removing your wallet or purse from your pocket!

We guarantee it’s

a lie.
On a healthy controlled weight loss program, most people lose an average of one to two kilos per week, depending on their weight, age, gender, physical ability and body chemistry. During the first few weeks, obese individuals can lose three or even more kilos per week in controlled circumstances. (Note: Most people lose more weight in the first few weeks of any diet than they do in subsequent weeks.) What’s more, if someone doesn’t have a lot of weight to lose, they’ll lose weight a little slower than someone who has a great deal to shed. This can be frustrating for those that only have a few kilos to lose, but it is the reality of it.

 
That’s why some of the heavier contestants on TV shows like The Biggest Loser start off losing 5 – 7 kilos (or more) the first week. Sure, a fair bit of the weight they initially lose is water weight, but most of these men and women are also used to stuffing their bodies with thousands of excess calories each day. So it is easy to see why they lose weight quickly when they get on a program where they’re replacing bad foods with healthier alternatives and taking in the right amount of calories. (Not to mention the non-stop exercise regime on that TV show.)

 
In the category of “too-good-to-be-true” weight loss miracles, you typically see a lot of products such as liquid diet drinks, diet patches, and diet pills. Now we’ve got to be honest, some diet pills are truly backed by scientific research and they may help speed up a sluggish metabolism or provide the nutrients you may be lacking to help you burn fat faster.

 
Make no mistake, there’s no such thing as a magic potion to instantly turn you “celebrity slim” overnight. Real, long term weight loss comes from altering what you eat (removing the processed additives), when you eat, and your activity level. Here’s another tip: diet patches plain don’t work—at least not the ones advertised by fly-by-night companies on the Internet and in some vitamin retail stores. You see, most of these diet patches don’t contain any beneficial fat-fighting ingredients at all. And even if they did, there’s no way your skin could absorb these ingredients—they’re just too large to be absorbed through the skin, plain and simple. It would be like laying down and putting your lunch on your tummy and expecting your tummy to be full – it just doesn’t work that way! Don’t waste your money.

“Fat-free” foods and pre-packaged diet foods.

There are some things that are beneficial about pre-packaged diet meals. They do offer great portion control, reducing over-eating. And generally they are well calorie controlled. But that’s about the extent of the benefits.

 
Most of these pre-packaged foods (along with most processed “fat-free” foods) contain hidden unhealthy additives, such as high fructose corn syrup, refined sugars, MSG, and saturated fats. Plus, most of these foods are low in vitamins and minerals and low in protein, which you need to stimulate your metabolism and build muscle tone. Not to mention the fact that they’re packed with sodium, which can cause water retention and bloating.

 
In other words, most pre-packaged and diet foods are really low-quality “dead foods.” Plus, they are extremely expensive.
Here’s a question for you: What do you think happens when someone stops buying these prepackaged foods and tries to cook for themselves? If she hasn’t learned the proper way to cook and combine foods and time her food intake, chances are she’s going to return to her normal bad eating patterns and gain all that weight back.

 
So if you’re thinking about using pre-packaged foods or delivered meals because of the convenience factor, just be sure to look at the ingredients and compare them to what you have been taught about fresh ingredients versus additives. Make sure you’re not consuming the wrong types of foods. After all, many pre-packaged diet foods are stuffed with additives and preservatives which actually contribute to weight gain!

 
What’s more, you need to learn how to combine, cook and plan meals in order to achieve life long weight management.

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By now, exercise has become a key component of your Health and Fitness regime. But is your nutrition plan as organised as your exercise? Before you can realistically start making progress towards your nutrition goals, you must have these themes firmly in the forefront of your mind so all future eating occurs from the perspective of the following:

1. Timing of food

This refers to the frequency of eating each day and when you eat in relation to exercise. Adjusting your nutrient timing so post-exercise energy intake is the priority, can have a number of beneficial health and performance effects.

Combine these benefits with the increased ability

to control energy intake when eating the right type of foods more frequently and the following becomes apparent:

For the majority of individuals, timing is the most important factor for achieving success with your nutrition goals.

Effective food timing also helps you avoid becoming over hungry which often leads to a feeding frenzy where any type of food is devoured in large amounts.

The key to success here is to be proactive and eat before the hunger signals arrive…this is where having the right nutrition plan and being prepared is critical.

2. Type of food

Eating food with an abundance of fibre and nutrients at every meal, such as whole fruit and vegetables, helps to control energy intake and dramatically improves your health.

In situations other than post-exercise, be aware of consuming highly processed or refined food and fluids that are typically energy- and sugar-rich and low in nutrient value. After exercise, a combination of foods and/or fluids high in carbohydrate and protein is ideal for providing a rapid recovery.

3. Amount of food

This involves adjusting portion sizes according to your exercise needs and/or weight loss goals. Most people consider that consuming the appropriate amount of food is the most important aspect of nutrition. However, if you’re on track with nutrient timing and eat the right types of food with every meal, the amount of food you consume will in most cases take care of itself. What this means is that the body is remarkably good at letting you know how much to eat when you eat regular amounts of food that provide a feeling of fullness. A good example is high fibre food like fruit and vegetables.

Before you can realistically start making progress towards your nutrition goals, you must have these three aspects of nutrition at the front of your mind.

These are: timing of food, type of food and the amount of food and must be followed in this order.

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Many different cultures have found apples to benefit them in different ways. The early Greeks thought apples tasted like honey and used them to heal a huge range of ailments. In American folk medicine the apple is called “the king of fruits.” Italian, Irish and French researchers have all confirmed that eating green apples lowers blood cholesterol.

Dieting

An apple or some freshly made apple juice will help ward off hunger pains while you’re counting calories. Apples clean the digestive system and boost metabolism.

Sugar control

Along with dried beans, apples are one of the best regulators of blood sugar. They are near the bottom of the glycemic index – a measure of how fast blood sugar rises after eating – and so are an excellent food for diabetics and others who need to avoid steep rises in blood sugar.

Antioxidants

Apples are rich in antioxidants, which help the body fight off free radicals that are implicated in a number of illnesses, including cancer.

Teeth

In addition to their high fibre and heart-healthy properties, apples are great teeth cleaners. Research has shown that an apple helps prevent tooth decay by stopping food from sticking to your teeth. When you can’t brush after a meal, rub a piece of apple or the back of the apple skin gently over your gums.

Apple cider vinegar

This is made from freshly fermented apples. It helps keep your kidneys and bladder in good working order to effectively eliminate waste from the body, and is a high source of potassium and other important minerals. Drinking two teaspoonfuls in water or lemon juice every day is a great liver cleanser and blood purifier.

Cleansing Lotion

Apple cider vinegar is anti-bacterial. Add 100ml distilled water to 10ml apple cider vinegar and apply to your face with a cloth especially during breakouts. Rinse with warm water.

For the skin

Try an apple and honey mask. Blend one grated apple, one teaspoon organic yoghurt, one teaspoon organic honey. Smooth it on your face and leave for 10 minutes.

Tired, sore legs

Add a cup of apple cider vinegar to a shallow bath. Move your legs up and down to stimulate circulation.

Apple Poultice

Apply grated apple or just a piece of apple to cuts and grazes to dry, protect and heal a wound. An apple is an ideal first-aid kit for campers and bushwalkers!

Did you know?
• Apples contain 60-90 per cent natural mineral water
• A medium sized apple has only 81 calories
• Viruses don’t live in the presence of apple juice
• Apple skin is high in pectin fibre, a well-known anti-cholesterol agent, and is one of the best sources of soluble fibre.
• A sour apple at bedtime will cure constipation and help you sleep

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When it comes to weight loss, there are a million diets, theories, gimicks and meal replacement options out there, all wanting to offer you solutions to the never ending “diet” problem. But the problem with most of these diets and schemes is that they are not maintainable for life.

Who wants to be drinking shakes for the rest of their life instead of eating real meals? Who wants to being buying pre made frozen meals forever? Are you really going to maintain counting calories or popping pills?

If you are really honest with yourself you will come to the conclusion that none of this is maintainable for life. And let’s face it, there is no point working hard to lose your extra weight if it is just going to pile back on as soon as you relax your control.
A more sustainable way is to reduce your carbohydrate intake. Carbohydrate are classified as either simple or complex and are found in foods like pasta, bread, fruits, sugar, lollies, processed foods and some vegetables. Complex carbohydrates are the main component of breads, rice, pasta, wholegrain cereals and most filling energy dense foods. They are generally low GI foods. Simple carbohydrates are in sugars, lollies, fruits, sugary cereals and processed foods. Most of these foods are higher in GI.

Although

complex carbohydrate foods are generally healthy, they do cause an insulin response from your body. This means that once the carbohydrates are digested, the body goes into action to try and digest them. The pancreas releases insulin and it sets about trying to break down the carbohydrates to release energy into the blood stream. This reaction gives us a “buzz” of energy. Generally after we have eaten carbohydrates we feel energetic and happy. Unfortunately, the “buzz” comes to an end and we crave that feeling again. Therefore we want to eat more of these foods to keep the feeling alive. This feeling is even stronger with simple carbohydrates and sugars because the energy release is quicker and we need to replenish the foods quicker to keep that buzz going. That’s why after we eat chocolate or lollies we feel almost desperate to have more straight away.

The problem with consuming high amounts of carbohydrates, whether they be complex or simple, is that we keep wanting more. We rarely feel satisfied and are forever grazing and snacking to try and overcome the hunger feeling. Although eating regularly is a good thing, most high carbohydrate foods are also high in calories. So therefore we are eating too much food, too many calories and we are never really satisfied.

Another issue from consuming too many carbohydrates is that they hold water. So whenever you have eaten carbohydrates, you will probably find yourself feeling bloated afterwards. This is particularly evident after eating pasta or bread. The carbohydrates, even the healthier complex ones, will hold onto any liquid that you have consumed. So you end up feeling bloated, lethargic once the “buzz” wears off and generally dissatisfied.

To reduce your carbohydrate intake, you are best to replace your usual pastas, rices and breads with lean meats and add lots of vegetables and salads. Regular meals and snacks should consist of lean chicken, lamb, beef, fish and seafood as well as occasional consumption of nuts and eggs. Meals should include loads of fibrous vegetables including lots of green, red and yellow vegetables. Potato, sweet potato and pumpkin should be very limited as they are a starchy vegetable that has a similar reaction to carbohydrates. Some vegetables like peas, carrots and corn are still reasonably high in simple carbohydrates so should be limited to 3 days a week.
Many people would panic as soon as you mention cutting out most of your carbohydrates, but it is not as difficult as it seems. You see, once the body stops receiving excessive carbohydrates it will actually stop craving them too. So it is easier to cut out most carbohydrates, rather than just reducing them slightly as the insulin response is incredibly lower for a very low carbohydrate diet. Also, increasing your protein intakes helps keep your body feeling satisfied as proteins help with that “full” feeling. Eating proteins regularly also helps to fuel your metabolism, so your body will be able to use body fat as an energy source as there won’t be excessive carbohydrates to feed off.

Research has shown that the best way to lose weight, and to maintain your weight loss, is to dramatically reduce carbohydrate intake and replace them with lean proteins and loads of fibrous vegetables and salads. So stock up with fridge with low fat meats, plenty of veggies and salads.

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