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SEPTEMBER 2009 Newsletter
Spring is here! And that also means
little tops, shorts, skirts, and time by the pool (when the sun
comes out!!)!
It is so easy to look at those added
winter kilos and think a crash diet is the answer to reaching your
goal weight:
Here are a few reasons why NOT to
take that approach, and alternatives which will keep the weight off
forever:
When you crash diet, you lose both
fat and muscle, but when you regain weight, you gain back
proportionally more fat. What ends up being the result is changing
your body composition in a way that makes it harder for you to lose
at each successive diet (less muscle and more body fat). Kilo for
kilo, muscle burns more calories than fat so the less muscle you
have, the easier it is to put on weight.
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So what is the healthy alternative to
crash dieting? In a nutshell – a lifestyle change – and here are a
few tips to help you succeed at making the right changes in your
life:
-
Eat slowly! It takes at least 15 minutes for our
stomachs to register feeling full so by eating slowly, you are
less likely to overeat or consume more calories than you need.
-
Build more lean
muscle. Maintain, or even increase, your
metabolism by continuing to build lean muscle. Muscle has a higher
metabolism than fat (in other words muscle burns more calories
than body fat). If you don't yet train with weights, add this type
of exercise to your overall program now. If you already use
weights, increase the amount of weight you're working with to keep
yourself challenged. Weight training also aids in preventing
osteoporosis.
-
Fight off hunger
with more filling foods. Keeping that feeling of
fullness can be done with foods high in fibre — think fruits and
vegetables, whole grains, and lean protein.
-
Keep ‘treats’ to
one day a week! This doesn't mean never
indulging in a gooey dessert again, but rather picking — and
limiting — your moments. There are many ways to avoid daily
temptations, including planning ahead when eating out and banning
your worst weaknesses from the house.
-
Count calories.
If you know how much you are putting into your
body, it’s easier to make subtle changes that will enable you to
keep off extra weight.
-
Plan your meals in
advance. Having a meal-by-meal plan that you can
stick to, can act as a guide to keep you on track.
-
Add minutes
wherever you can to your exercise plan. Experts
recommend at least 30 minutes of physical activity five days a
week, but emphasise that the more you exercise, the better you are
able to maintain weight loss. Every minute helps; so walk stairs,
park further away, do some house work, walk your dog or mow the
lawn! It all adds up to extra calories burned in the long run. A
pedometer is another great guide in showing you how much you are
exercising every day.
-
Measure your
portions. If counting calories isn’t for you,
understanding portion sizes (and how many you can have per day)
may be the way to go.
Using this method at home will teach you how to eyeball
portion sizes at restaurants and immediately know how much to eat,
and how much to take home in a doggie bag.
-
Know your target
weight (for your height and bone structure) and set realistic
weekly goals. 0.5kg-1kg a week is a realistic
target.
-
Let your plate be
your guide. When you can't count calories or
measure portions accurately, using the "plate method" as a way to
control the amount you're eating. Simply put, when you serve
yourself using this method, at least half your plate should be
vegetables and the remaining space should be divided evenly
between lean protein and whole grains. If you go back for seconds,
limit yourself to vegetables, fruit or low-fat dairy.
-
Write it down!
Food journals work because they make you accountable. They can
help you identify where extra calories are sneaking back into your
diet and they can act as a deterrent. More importantly they can
provide a concrete record of your successes.
-
Balance!
Balance! Balance! Avoid extremes in anything as extreme’s are hard
to maintain.
-
When in doubt,
seek advice! If you need advice on exercise,
your BMI, body fat percentage etc - speak with a personal trainer;
on weight or healthy eating – see a dietician; if you need to
change behaviours patterns or your attitude towards food or
healthy living - seek a good cognitive behaviour therapist or
hypnotherapist. If you have general concerns about your health
like blood pressure, heart or lung problems, diabetes or hormone
levels – seek medical advice before embarking on any significant
changes.
Long term weight management is about
finding the routines and behaviours that you can easily use for the
rest of your life. It is about creating permanent life style changes
that work for you.
Please send any questions, comments
or queries to
info@weight-masters.com. I will endeavour to return your mail
within 48hours.
Best regards and wishing you many
happy, sunny spring daysJ
Lesley Wood
021-4182843
082 3 782 782
www.weight-masters.com
Please feel free to forward this
email to anyone you feel may be interested.
Remember, success is not measured by heights attained but by
obstacles overcome. We're going to pass through many obstacles in
our lives: good days, bad days. But the successful person will
overcome those obstacles and constantly move forward.
Bruce Jenner Olympian, Speaker and Entrepreneur
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