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Posts Tagged ‘Weight loss’

A glass of wine tonight will undo your good work

February 22, 2013 Leave a comment
Bottle and glass of Malbec wine from Mendoza A...

Bottle and glass of Malbec wine from Mendoza Argentina (Photo credit: Wikipedia)

After saying that I realise I’m now not your favourite person.

But first let me reassure you, as I write this, I am enjoying a lovely glass of red wine. But I’m fully aware of the amount of calories I’m consuming and the fact that it’s sugar base will affect my carb intake for the day.

On a Friday evening, when all you want to do is get to the bottom of that bottle of Sauvignon Blanc to forget the stresses of the working week the last thing we are worried about is the calories, they don’t really count do they? You deserve it don’t you?

You may well deserve a drink, but those calories DO count. And if you ignore them they WILL undo all your hard work in the gym and healthy eating for the last week.

The average glass of red wine will contain 170cals, but let’s be honest, at home, you’re not pouring ‘bar’ measures!

170cals will take you 30mins or walking, 10 mins on the Cross Trainer (flat out) and about half an hour of resistance training to burn off.

And of course, you were just going to have one glass of wine tonight, right!!!

Go on, work out how long you’ll need to spend working out tomorrow to burn off what you intend to drink tonight – Work it Out!

Now, are you going to feel like working out for that long tomorrow? Probably not. So where will those calories end up? Yes, they’re carbs so those little rascals will get converted and stored as fat. Probably replacing the very fat you’ve been successfully burning off Monday – Thursday!

So, by all means, relax on the sofa tonight with your partner, share a bottle of wine as you chat through your week and your plans for the weekend ahead. But remember, you’ll pay for it, either in the gym, or on your hips!

 

 

January 23, 2013 Leave a comment

We all know that alcohol is hardly one of the major food groups, and certainly something to avoid if you’re trying to lose weight and be healthy.

But, we all like a glass of wine to relax after a hard week at work, or with a meal out with our friends or partner.

Shocking stats from the World Cancer Research Fund show that alcohol makes up nearly 10% of all calories consumed by drinkers.

Consider that large glass of wine you could well be enjoying while you’re reading this – it has about 178 calories, empty, un-nutritious calories, the same as 2 digestive biscuits. And to burn it off? You’ll have to go for a brisk walk for about 30 minutes.

So, if you’re watching your calorie intake and trying to be healthy….lay off the alcohol. And if you’re going to have the odd cheeky glass of wine? Include it in your calorie counting. Reduce your intake by going for smaller glasses, adding soda water or a low-cal soft drink.

Check out the World Cancer Research Fund (WCRF) Alcohol Calorie Calculator – which shows how much exercise you’d need to do to burn off the calories.

 

The best health tracker app around

January 12, 2013 2 comments

OK! We’re all on it, the January health kick.

Watching calories and fat content, working out more and promising ourselves this year, it’ll be different, this time you’ll stick with it, this year you’ll get that six pack.

So, if you are serious about it this time, get serious and download this app from the App store, MyNetDiary

It’s completely free, and no I’m not on commission. I use it.

It’s a great of keeping a food diary and it’s database has pretty much every brand and food you can imagine. All with protein / carb / fat content and all the other nutrients too.

It tells you what your daily allowance is given your weight loss goals.

It calculates how many calories you’ve burnt in exercise, which means you have more to consume that day

It analyses your diet to tell you how to improve – too little, too much, too much cholesterol, too little fibre or iron

It tracks your weight loss

It does pretty much everything for you, apart from lose the weight.

Check it out, download it, use it, and watch yourself get healthy.

Then come back and thank me for introducing it to your life!

It’s also online here, but I find the app FAR more useful http://www.mynetdiary.com

 

Pre-Christmas detox

December 17, 2012 Leave a comment

OK, so I may have been reaching for the chocs a bit too much recently. I need to get down to my fighting weight before Christmas so this week is very focused on weight-loss.

LOADS of cardio at the gym, and I mean hardcore cardio – sweaty HIIT to really get the blood pumping and the fat melting.

AND a very restricted diet.

Day 1 – fruit only

Day 2 – vegetables only

Day 3 – fruit and vegetables only

Day 4 – vegetables and chicken only

Day 5 – bananas, vegetables and chicken only

Day 6 – eggs, vegetables and chicken only

Day 7 – PALEO

So, starting tomorrow, here I go!

 

Detox drink

July 23, 2012 Leave a comment

20120723-133829.jpg

Lovely and refreshing drink to aid weightloss, general detox and clear skin.

In a large jug:
Two litres of water
1 cucumber chopped up
1 lemon sliced
10-12 mint leaves

Leave it overnight in the fridge

Simplyshredded.com fat burning tips

July 19, 2012 Leave a comment

 

I’m always on the lookout for advice from people who actually know what they’re talking about.

So, I stumbled across SimplyShredded.com the other day and I’ve become a bit obssessed with their site ever since. It’s absolutely packed full of really good tips, great inspirational photos, and research-based advice and recommendations. I’m pretty sure they won’t mind me sharing an article I found on there, about the rules of fat-burning, based on proper clinical research, not voo-doo, witch-craft or old wives’ tales like so much of the ‘expertise’ on web.

If you want to read about it in far more detail head to http://www.simplyshredded.com

 

What you eat

1) Proteinhigh protein diets make you feel full, and research showed that people eating high protein diets for eight weeks lost significantly more bodyfat, particularly abdominal than those on lowfat / high carb

2) Slow digesting carbs – if you are reaching for carbs opt for slow digesting ones like brown rice, oatmeal and wholewheat bread – they keep insulin levels steady

3)Some fats promote fat loss. Choose fatty fish like salmon and trout as well as other sources like olive oil, peanut butter and walnuts to boost your fat loss

4)Eggs – their packed with protein to promote muscle strength and mass

5)Grapefruits – drinking 8oz of juice  or eating half a grapefruit three times a day can boost fat loss

6)Milk – dairy is rich in calcium which can spur fat loss, particularly around your abs

7)An apple a day – they’re a great slow digesting carb with beneficial antioxidants, apple polyphenols have been found to boost muscle strength, endurance and fat loss

8)Feeling hot hot hot – hot peppers contain capsaicin which has been shown to promote calorie burning at rest, as well as reducing hunger and food intake. It’s effects are greatest when combined with caffeine, and it boosts fat burning during exercise

9)Go nuts– a diet rich in almond fat has been shown to increase fat loss, particularly around the abs. Brazil nuts, macadamias and walnuts work well too

10)Multi-organic – organic produce has more beneficial nutrients such as omega 3 fatty acids and CLA – both of which have been shown to help you drop fat

11)Add avocado – they’re rich in monounsaturated fat and mannoheptulose, a sugar that blunts insulin release and helps calcium absorption, critical for fat loss

 

What you drink

1)Green tea – prevents norepinephrine being broken down, a hormone which keeps your metabolism high

2) Black tea – reduces cortisol levels which encourage fat storage

3) Oolong tea – enhances metabolisms due to polyphenols

4) Water – drinking two cups of cold water can boost metabolic rate by 30% – due to increase in norepinephrine

5) Energy drinks – some boost fat loss. Those containing caffeine and EGCG from green tea extract

6) Whey protein – drinking protein shakes between meals enhances muscle growth and fat loss

7) Soy protein – is a fat burner possibly due to decreasing appetite and calorie intake

8) Get thick – whipping up the protein shake so it uses less water leads to more prolonged reductions in hunger

9) Not so sweet – diet drinks mess with your brain’s ability to regulate calorie intake

 

What supplements

1) Green tea – EGCG from the supplement is absorbed more effectively than from tea, 500mg in the morning and afternoon

2) CLA – aids fat loss and enhances hypertrophy and strength gains

3) Omega – 3 – promotes fat loss enhanced by exercise

4) Astaxanthin – it protects the systems that transport fat into the mitochondria of muscle cells.

5) Carnitine – it carrys fat away from the mitochondria cells, where it’s burned away for good

 

The way you train

1) Go heavy – training with heavier weights for fewer reps produces a greater rise in resting metabolic rate

2) Go light – training with lighter weights burns more calories during your workout

So – combine the two – do two sets with heavy weights, two sets with lighter weights

3) Rest less – Rest for around 30s between reps and you’ll burn 50% more calories than if you rest for 3 mins

4) Force it – Rep to failure, forced reps then static contraction causes more body fat loss than a lower intensity programme

5) Be free – free weights burn more calories than machines – because you’re using your stabilizer muscles too

6) The need for speed – Fast reps burn more calories. choose a weight around 30% of your one-rep max. Do 3-8 fast reps then 2-3 sets of slower reps

7) Tune in – listening to music boosts your workout intensity

 

Cardio

1) Go after – do your cardio after the weights, you burn significantly more fat – even if it’s just for 15 mins

2) HIIT it – the best way to burn fat is through high intensity interval training

3) Stagger it – intermittent cardio burns more fat and calories than continuous exercise

4) Fashionably late  – training in the evening boosts your postworkout calorie burn

 

Other rules

1) Take a picture / keep a diary – they’re motivating so keep a record of your journey, as well as an honest account of what you’re putting in to your body

2) Portion – eat large portions of lean protein and smaller amounts of starchy carbs

3) Beauty sleep – if you sleep for 5 hours or less you’re more likely to put on 30 plus pounds. Try to get 7-9 hours every night to enhance recovery and aid health

4) Chew it – chew gum between meals, you’ll eat less

5) Vibe – power plates burn fat