Ten Top Tips for Weight Loss and Exercise
1. Watch your portion size!
An increase in portion size over the past 30 years is without doubt linked to an increase in weight problems. This has very little to do with hunger levels or even how much we enjoy our food but more to do with our environment and lifestyle. So to help reduce portion sizes:
Don't watch television while you eat. A study published in 'Appetite' has found that eating while watching television can encourage you to take in 40% more calories than usual. Texting, reading or any other distracting activity during a meal can also result in you eating too much.
Use smaller utensils, plates and bowls. You rely on visual cues, such as plate size, to help gauge portions.
Try taking a P12 inhibitor supplement to help keep you satisfied and the size of portions you eat under control. P12 inhibitors can be found naturally in potato extract and have been shown in research to keep appetite at bay and help you to feel fuller for longer.
2. Read Food Labels
reading food labels can literally make a big differnce to your weight. A study has shown that people who read food labels have a lower body mass index (BMI) than those who don't. There are guidelines to tell you if a food is high in fat, saturated fat, salt or sugar. These are:
High: more than 20g of fat per 100g
Low: 3g of fat or less per 100g
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
High: more than 15g of tota; sugars per 100g
Low: 5g of total sugars or less per 100g
High: more than 1.5g of salt per 100g (or o.6g sodium)
Low: 0.3g of salt or less per 100g (0.1g sodium)
If the nutrition labels use traffic light colours, try to go for more greens and ambers, and fewer reds, if you want to make the healthier choice.
But remember home made equivalents are likely to be lower in fat and calories than shop bought processed products and cheaper to.
3. Take CLA and HCA
Two supplements that are excellent if you are undertaking exercise and want to lose weight are CLA (conjugated linoleic acid) and HCA (Hydroxycritic acid)
CLA is a fatty acid naturally present in grass - fed meat and dairy products, but the current trend for intensive farming and low - fat dairy products means that the average intake of CLA has fallen. A study published in the journal 'Nutrition' suggests that daily supplements of CLA may reduce body weight and body fat levels in obese people.
HCA is an active ingredient extracted from the rind of the indian fruit Garcinia cambogia. It is traditionally used to aid weight managment and now scientific trials suggest that it may be particularly good at targeting visceral fat - the fat that is associated with an increased risk of heart disease and an apple - shaped physique.
4. Make Exercise Fun
Dancing, walking the dog and bike rides all count as exercise. The more that you enjoy exercise, the more likely you are to stick to it.
5. Aim High But Stay Realistic
If you don't set goals you're not going to be as focused or productive as you could be.
Start with the end point of your specific goal in mind, and then work backwards to plan out your training or dietry programme. That way, you'll know exactly what you need to do to reach your goal, keeping you motivated and moving forward.
6. Make It Social
Talking about and sharing your goals with other people is a great way to hold yourself accountable for taking action. It will give you a greater purpose, as you'll find that you want to follow - through on what you've told people.
7. Commit To A Healthy Diet
Ensure that your diet includes lots of fruit and vegtables, lean quality protiens, good healthy fats and limited processed food, fast food, sugar and trans fats.
Many exercisers still skimp on protien, focusing instaed on carbihydrate - rich foods. Protien is vital for growth and repair of muscles, immune support and many other functions essential to health and performance. It is also protien that helps you feel fuller for longer. if you are a regular exerciser, you will need at least 1.2g - 1.4g per KG total body mass per day.
Many protein powders are based on whey, but these are not suitable for everyone, including vegans or those allergic to dairy. Hemp protien is a delicious, nutritious alternative as it is exceptionaly high in protien and contains all the essential amino acids, so can help make up any dietary shortfalls.
Regular exercise also increases your requirments for a number of vitamins and minerals, including B vitamins, magnesium, potassium, calcium and antioxdants. Taking a high potency multivitamin and mineral supplement and a seperate antioxidant formula, can help to meet your body's needs.
8. Eat Breakfast
Eating breakfast daily is essential for good health and helps us to maintain consistent energy. Eat a nutritious breakfast such as sugar - free muesli, scrambled eggs or an energy shake to kick - start your metabolism and help you feel fuller for longer.
9. Keep Up The Intensity
there is growing evidence for the benefits of short, high - intensity interval training (HIT) as a time - efficient but safe alternative to traditional types of moderate long term exercise. HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. Researchers have found that this works as well in improving muscles as many hours of conventional exercising less strenuously.
10. Be Patient
Finally, remember that even if you follow all thse tips, there will be ups and downs, just be patient, and don't give up. Hang in there, and you'll see good results.
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