Tag Archive: fat reduction


5 tips for fast fat loss

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April 10, 2009

flat-loss-girlFast fat loss tip number one: Calorie Intake


Be sure that your calorie intake reduction is not too extreme. This is the old “less is more” idea. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to stick at it for a few days, but you will feel deprived, cave in and when you do, chances are you’ll eat a vast quantity of food in response to starving for so long. This is where low GI eating comes into its own – it means you won’t be starving yourself and you keep your metabolism kicking along. You can really eat well with low GI foods.If your caloric intake is too low to begin with, then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go – starvation, which will ultimately turn off his metabolism and stall his fat loss progress.

Fast fat loss tip number two: Gradual Progression

Keep in mind your current “nutrition level.” Make the changes slowly to ensure success. If you begin with a meal plan that is too extreme then you will not be able to follow it. One of the best fat loss tips I read about was for a client who was eating two double cheese burgers a day to start eating one double cheese burger! Why wasn’t a steamed chicken breast recommended instead since that is the superior choice? It would be too much of a change. He wouldn’t be able to stick with it and would eventually fail. Don’t set youself up for failure. Make a gradual transition to low GI foods by substituting one food at a time until you have transformed your eating habits to something you can maintain for life.

Fast fat loss tip number three: Celebrate With a Victory Meal

It is good to incorporate a “victory meal” to reflect your accomplishment and progress. If you have gone well for a few weeks and are dropping consistently then kick back and have a beer or do something that is “rewarding”. You won’t sabotage weeks of good eating with one “victory meal” as long as you don’t adopt a mindset that this celebration represents an ending. The key is to use this as a reward, refocus and prepare for another 4-8 weeks of hard training and good food choices. It makes it easier to stick with healthy food choices when you know that a reward is coming up.

Fast fat loss tip number four: Exercise Smart

Take care when selecting your exercise program. Too much cardio can actually hinder your results. Three weight training sessions a week and some high intensity cardio should get you seeing results. If you are having to do hours a day in order to just lose a kilo, something is off with either your diet (most likely) or your exercuse program. Also, don’t do the same old exercises, or you will get the same old results! Your body becomes accustomed to whatever you do. Shock it by doing something different – a different activity, different intensity, different exercise pattern, different frequency. Work smarter, not harder.

Fast fat loss tip number five: Clear The Clutter

Before starting any diet program, you should rid the house of any foods that could be problematic. When at home, if you don’t have it you can’t eat it. Consider your home a “haven”. You control what is coming in and out. You may occasionaly have slip ups outside of your home where you do not always have the choices you would prefer, but sabotaging your fat loss success in your own home is not smart. By clearing out the problem foods before you start, you overcome a huge obstacle already. Replace these ‘bad’ foods with ones that are much healthier and will still taste good, so when you do get hungry, you have only good choices available, rather than the old foods which caused your fat gain in the first place. The rest of the family will not only survive but thrive without the junk foods as well.

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GET SOME HEALTHY FATS

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February 27, 2009

The low fat, low carb, low calories diets that have been promoted over the last 10 to 15 years do not work. The Australian statistics on obesity tell the story:

1996 2006
Male 52% 62% (2/3)
Female 37% 45% (1/2)

Obesity is increasing, rather than decreasing. So it seems that low fat diets do not work, and yet many of us still buy into the idea that fat is bad for us because it will clog our arteries and give us heart disease.

  • Fat is a rich source of energy and is important for carrying fat soluble vitamins A, D, E and K which support thyroid function and healthy metabolism.
  • Fats also supply essential fatty acids for healthy skin and have a role in regulating body functions.
  • Fats are needed for proper function of serotonin receptors in the brain. Serotonin is the body’s natural “feel-good” chemical. A lack of fat in your diet can make you feel depressed!

Not all fats are bad for us – fat can make you thin, if it is the right kind of fat. It is about both quality and quantity.

Good fats: include things like cold pressed olive oil, avocados, nuts, fish oil

Bad fats: found in pastries, cakes, take-away meals, potato chips, butter and dairy products (full fat milk, cream, cheese, etc)

So if you’re serious about fat loss, get some healthy fats in your diet.

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Lose that belly fat!

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February 18, 2009

When it comes to losing fat, most of us focus on the excess fat we are carrying in the belly region. It is that “spare tyre” which we would most like to get rid of. The belly can be one of the most stubborn areas to remove fat from. Why is that? Two reasons:

* It is where we store body fat first

* It is where body fat is needed the most – to protect the internal organs.

Unfortunately, it was oh so easy to put on (happened while you weren’t looking, didn’t it), but it is also the hardest to take off. If you persist, it WILL come off, but it is going to take some work and it may not be the first place on your body that responds to your fat loss efforts.

To give it your best shot, this is what you should do.

First – hit the weights. Weight training is brilliant for burning off fat, and the good news is that if you push yourself hard you stimulate muscle growth. This keeps the fat burning happening for hours after you have actually finished your exercise.

Second – focus on high intensity intervals (see my blog entitled “Maximum results, Minimum time”) when you do cardio and follow this up with some longer steady state cardio. The high intensity intervals will release the fatty acids from the tissue and the steady state cardio will then burn them off.

Third – monitor what you are eating (and what you are drinking). Is your diet Low GI? Are you drinking excessive calories without realising it? Are you eating to satisfy hunger, or emotions?

Pay attention to these three areas and you are well on your way to getting rid of that stubborn belly fat. It won’t happen over night though – you need to persist with it!

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Sugar: the Anti-Slimming Nutrient

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February 16, 2009

Indulging in sweet treats can sabatoge your effots to stay slim.

Treating yourself too often will most certainly…
- zap your energy
- disrupt your concentration and focus
- impair your immune system
- elicit mood swings
- accelerate the aging process
- increase cravings
- contribute to the Dreaded Holiday Weight Gain

Overeat sugary sweets and your body goes into fat storage mode as your body releases more insulin, a powerful hormone that signals your body to store fat.

Sugar is the Anti-Slimming Nutrient.

What to do?

You are supposed to enjoy your food, and if you are too strict with yourself you will find that you cannot sustain your good eating over time. Depriving yourself totally will only lead to more intense urges to over-indulge and make you feel that healthy eating is “just too hard”. Here is a guide to smart indulging that will not derail your fat loss efforts.

1. Have a Sweet Treats Plan
Did you know no more than 10 percent of calories should come from sugary treats ?-That’s about 30 to 50 grams of added sugar based on your calorie intake. The best way to not blow it is to plan ahead and know when you will treat yourself. This will help you stay on track - you have something to look forward to and you are not depriving yourself.

2. Do Not Skip Meals
Skipping meals to “save room” for your sweets treats will only slow your metabolism down, increasing sugar’s effect on your body’s ability to store fat. Instead, eat supportive meals every 3 to 4 hours throughout the day. This will keep you satisfied and boost your metabolism – lessening the effect of sugar on your waistline.

3. Avoid Sugary Drinks
If you want to keep your sugar level in check, don’t waste your consumption on a soda, juice or fancy coffee. Save these “empty” calories for the treats you truly desire.

4. Check your Self-Talk
Rid yourself of self-sabatoging views – such as “I need to eat this, it’s a special occasion, I will miss out if I don’t.” This type of thinking will only cause you to spiral out of control with little to no concern of the choices you make each day. Instead think about what you do to keep your fat reduction efforts in check.

5. Just Say NO
Be aware of friends, family and co-workers who have a tendency to “push” sweet treats on you. You are not obligated to eat it – especially if it is not in your best interest. You have the ability and power to politely say no. Others do not have control over how you choose to treat your body – you do.

6. Be Mindful
Make each indulgence count by eating with intention. How much of it will satisfy a craving or holiday memory you have. How much do you really need? This is not the type of food that has fat burning qualities – remind yourself of the consequences and keep the indulgences in check.

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This information was extracted from an article written by Holly Rigsby, Author of Fit Yummy Mummy. I have been receiving newsletters from Holly for some time. Check out her stuff for yourself: http://tinyurl.com/b33feu

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What is health?

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February 15, 2009

Do you enjoy good health? What is health anyway?

A lot of people define health as the absence of disease. The reasoning is: “I don’t have a disease, therefore I am healthy”. When do we know we have a disease? Usually not until some symptoms surface to alert us to the fact that all is not well and we go to the doctor for a diagnosis. We then begin treating the symptoms and may not even be fully cognisant of the underlying causes. Many diseases develop over a long period of time, so the absence of symptoms does not guarantee the absence of disease.

What about ageing? Can we be healthy as we age? Do we have to lose mobility, suffer arthritis, dementia and diabetes, rattling from the volume of blood pressure and other tablets we need to control the myriad outworkings of old age?

Our definitions and expectations of age are changing. In 1924 the average Australian male lived for 60 years, and the average female lived for 64 years. Have a look in a family photograph album at pictures of your parents and grandparents at 50 years of age. At 50 they were old people – only a little more than 10 years from death. Advances in medicine and better health care have now pushed life expectancy to 78 for men and 83 for women. Today’s 50 year old has 30 years or more of life ahead of them!

We are starting to realise that we need to invest in our health and wellness to be able to enjoy the longer lifespan with which we have been blessed. It is possible to have a biological age which is lower than our chronological age. In 1991 Evans and Rosenberg formulated a list of 10 measurable “biomarkers of ageing”. They are:

1 muscle mass
2 strength
3 basal metabolic rate
4 body fat percentage
5 aerobic capacity
6 blood sugar tolerance
7 cholesterol/HDL ratio
8 blood pressure
9 bone density
10 ability to regulate internal body temperature.

All of these biomarkers of ageing can be altered for the better by changes in lifestyle. Muscle mass and strength are the primary biomarkers. As we start to age and the “mid life spread” begins, many of us focus on losing or maintaining body weight, but that is not the key thing. Our target should be body composition, improving the ratio of muscle to fat. The key is to minimize inactive fat tissue and maximize active muscle mass. People with a greater ratio of muscle to fat burn more calories, enjoy a higher metabolism and don’t have to worry as much about gaining weight or about how much they eat. Conventional wisdom that muscle mass and strength decline with age, accelerating after 45, is wrong. If you use your muscles frequently, you can maintain their strength. And, if you push your muscles to the limit of their capacity by exercise, you can actually increase their strength—no matter what your age.

The ultimate goal of controlling the 10 biomarkers of ageing is to extend our years of good health and compress the years of decline. By making positive changes in your biomarkers through a combination of exercise (especially strength training) and eating right, you can enjoy optimal health – right throughout your life.

Contact me if you would like more information on achieving optimal health:  suzimorrisblog@gmail.com

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EAT to be LEAN

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February 13, 2009

Your target should be a lean body composition, improving your ratio of muscle to fat. The key is to minimize “biologically inactive” fat tissue and maximize “biologically active” muscle mass.

Good reasons to be lean:
* It is a major factor in 8 out of the 10 biomarkers of ageing.
* A higher ratio of muscle to body fat produces a higher metabolism and burns more calories. So you can eat more!
* Statistics show that lean people have fewer years of work disability and a lower requirement for long-term medication use. They are less at risk of diabetes, cancer and heart disease.

How to EAT TO BE LEAN

The question of what diet to adopt is highly individual and quite complex, however below are three tips you may want to consider.

Tip 1: Include protein at each meal

Your body uses the amino acids that comprise the protein we consume to repair, maintain and facilitate growth in muscles. Protein is also used by your body in a host of other ways, specifically by enzymes, blood and other cells. Did you know that adding protein at each meal will generally reduce the Glycemic Index of the meal? A meal which includes protein will keep you full for longer, avoid “sugar spikes” and reduce cravings for sweets and carbohydrates.

The recommended amount of protein for most adults is around 0.8 grams of protein per kilogram of bodyweight per day. So a person who weighs 80 kg would need 64 grams of protein per day. Lean beef, skinless chicken and fish supply about 7 grams of protein per ounce (28.3 grams). A cup of milk or yoghurt supplies 8 grams of protein. Half a cup of lentils provides 9 grams of protein and half a cup of beans provides 7 grams of proteins. Rice and other cereal grains provide about 3 grams per half cup. An 84 gram egg provides 7 grams of protein. So it should be easy to meet your protein requirements and to spread it throughout the day.

Tip 2: Control portion size

Too much of a good thing is not good! In our Western society we have grown accustomed to eating far more food than we need. Try eating from a bread and butter plate rather than a dinner plate. Psychologically you will be happier to see a small plate full of food than a large plate only half full. When you eat your meal try to always leave something on your plate – you might be surprised by how little food you actually need. Wait 20-30 minutes after the meal before deciding whether you really NEED to eat more food. Sometimes it is more a case of want than need.

Tip 3: Eat frequently

Your body can only store roughly four hours worth of fuel. The “three meals a day” tradition leaves six or more hours between meals. When you go for too long between meals your body goes into starvation mode and stores fat in case it is needed later. Alarmingly, your body will then use protein (muscle tissue) to supply its immediate energy demands. This is why half of the weight loss in traditional diets is muscle mass.

Ideally you should eat every 2-3 hours to control your blood sugar levels. Filling up on empty calories from refined and processed foods is not an option that leads to lean. A good idea is to maintain the timing of breakfast and dinner but have two lunches – one late in the morning and the other early in the afternoon. Then if each of your four meals during the day is made up of a:
- fist size serving of fruits and/or vegetables
- palm size portion of protein
- fist size serving of Low GI carbs
you will be able to keep your fat burning metabolism working efficiently throughout the day.

If the two lunches thing does not work for you, then make sure you have some protein with your morning tea and afternoon tea snacks. By consistently giving your body enough of the right foods at the right times you will stay in fat burning mode.

In summary then, eating to be lean involves eating the right sized servings of the right types of foods at the right intervals throughout the day.

Here’s to your success.

SUZI

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HOW TO BURN FAT WITH FOOD

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February 7, 2009

Food doesn’t “burn fat”, food is what makes you fat, right?

Not necessarily. Food can burn fat, or food can turn to fat. The secret lies in choosing the right foods that optimise your body’s metabolic and hormonal fat buring machinery.

However, first you must address the psychological factors. You must reframe the way you look at and perceive food. What does food MEAN to you? What images, and emotions, do you associate with food? What do you think food is for???

If you’re struggling with body fat, I can almost guarantee that you’re thinking about food in the wrong way. You may be thinking of food like this:

Food is only for my own pleasure and “tastebud satisfaction”.
Food is the only thing that makes me feel better when I’m feeling bad.
Food is primarily for social occasions.

These are just a few common beliefs about food that may be programming you for failure.

Yes, it is true that food can be one of life’s pleasure and is a focal point for social and family occasions. The trouble is that when that’s the only thing food means to you, and you fail to realise the amazing power of food to transform your body and your health.

I want to suggest a shift in your mental patterns and thoughts when it comes to food. You must redefine or “reframe” what food means to you.  Here are four of the beliefs to adopt if you want this to work for you:

1. Food is for boosting energy (food is fuel)
2. Food is for building muscle (food is construction material)
3. Food is for burning fat (food is a metabolic stimulator)
4. Food is for creating optimal health (food provides essential nutrients).

When you adopt these four beliefs about food as your dominant thinking, I assure you there will be a profound difference in your behaviours and your results. If you don’t adopt these beliefs as your dominant thought patterns I can assure you that no diet or workout will ever be of much use to you because you will continue to trip over your own self limiting beliefs.

When you reframe what food means to you, it is often remarkable how quickly you stop wanting foods that are not good for you (and you learn how to achieve a healthy balance between social and “for taste” eating and eating to develop your body). Most people struggle with food and emotional eating issues their entire lives, so they believe food is their biggest problem……

The truth is: Food is not your problem. Food is your solution. Once this realisation hits you, then you are ready to learn the specifics about what to eat, how much to eat, when to eat and how often to eat in order to burn fat.

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Information in this newsletter was extracted from an article by Tom Venuto. I’ve found Tom’s advice to be rock solid. He has an E-book, “Burn the Fat Feed the Muscle” which offers a wide variety of helpful fat burning information, including motivational techniques and helpful ways for people to stay focused on their goals. For further information on Tom Venuto click Click Here!

Here’s to your “fat burning” success.

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DIETS DON’T WORK

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January 27, 2009

Let me tell you why I’m convinced that DIETS DON’T WORK!

Do you go on a diet and lose weight, only to put it all back on when you return to “normal” eating? Have your weight loss efforts left you feeling discouraged and disappointed? Have you given up on ever achieving the body shape you desire?

The good news is, you didn’t fail – your diet failed you!

Some fad diets give quick, temporary results that make for good marketing, but result in the yo-yo effect in the long term. A friend of mine shared with me that through successful dieting she lost 30 kg last year – which I thought was fantastic, but then she told me that she weighed more at the end of the year than she did at the beginning! That is because she dieted, lost 5 kilos, put it back on, dieted, lost 5 kilos, put more back on, etc throughout the year. My friend had been successful with her diet, but her short term success set her up for long term failure. Yo-yo dieting plays havoc with your metabolism and your health. She didn’t fail – her diet failed her.

Many diets are not sustainable in the long term. If you are on a diet which is very restrictive, you may through willpower and determination stick with it for a period of time, but you are going to feel like you are missing out. Depriving yourself of foods you love only increases your desire for those foods. Worse still, if you focus on a drastically reduced calorie intake you may even feel hungry. If you don’t eat enough food, or don’t eat often enough, your body goes into “starvation mode”. It starts to store all it can and develops fat reserves to see it through the perceived scarcity of food. Again, your diet has failed you.

For these reasons, diets don’t work. They are setting you up for failure. A better strategy is to gradually make changes in the type of foods you choose to eat, replacing unhealthy foods with more supportive, low GI alternatives. I strongly recommend low Gi eating as the way to go. You can enjoy a wide range of foods and it is a way of eating that can be sustained for life. You are never on a diet. You are not deprived. You are not hungry. Imagine never having to go on a diet again!! I talk about Low GI eating in another blog.

Another way that diets fail you is by making you focus on losing WEIGHT. When you diet and lose weight you may be losing excess water, muscle and even bone density rather than losing FAT. In a reduce kilojoule diet, half of the weight lost was fat and half was muscle. This loss of lean muscle mass makes it harder to lose weight and harder to maintain the weight loss you have already achieved. The odds have been stacked against you. Again, your diet has failed you.

I recommend that you focus on FAT REDUCTION. If you are building bone density and building muscle mass then your weight may actually be going up, but your body fat will be reducing. Take your measurements instead. A reduction in size around the waist is proof of a loss of fat – that “spare tyre” is not made up of muscle!  When your clothes start to fit better you feel better! So throw away the scales and take out your tape measure.

If you think a diet is your answer to achieving the body of your dreams, then the diet is bound to fail you. Dieting alone won’t do it. You need to help your body burn fat by revving up your metabolism. Small regular meals throughout the day is one way to boost your metabolism. The most important thing though is to increase the amount of activity you do each day. Adopting a strict diet whilst living the life of a couch potato won’t get you the results you want. You MUST increase your activity. Your goal should be to increase your lean muscle mass, because this helps you to burn more fat.

In summary, don’t diet. Switch to Low GI eating. Don’t try to lose weight, focus on fat reduction. And increase your activity level.

Acknowledge your past efforts and know that you are not a failure – your diets have failed you.

Put yourself on the path to success. Contact me – SuziMorrisBlog@gmail.com – I’d love to help you.

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