I like to help all of my clients establish a well-rounded healthy lifestyle. The foundation of my business is to help each one of my ladies reach their health goals and I believe that to achieve true fitness, wellness and overall health, many lifestyle factors must be addressed.
These are such as physical, mental, emotional, spiritual, environmental and social influences and to help you tackle some of these, below are my top ten hints and tips to help you on the path to a better you:
- Be organised – plan every meal, including snacks, three weeks in advance for you and your family. Put your menu plan where everyone can see it. Rotate your weekly plans. This helps you avoid straying from a healthy menu.
- Create a shopping list– working from your menu plans, make a shopping list of everything you need for each week. Some meals can be prepared in bulk and stored in individual portions and frozen.
- Always eat breakfast– this gives your metabolism a kick-start each day.
- Rest– schedule in rest days, particularly if you are starting a new exercise and nutrition program.
- Tell your close friends– they can help support you and give you extra motivation to commit.
- Eat wholesome foods– choose foods that are as natural as possible. Be sure to check sugar and fat content. Where possible choose organic foods to avoid chemicals and pesticides
- Keep a food and exercise diary– this will ensure you are being true to yourself about the type of food you’re eating or amount of exercise you are doing.
- Include the family– having your family’s buy-in ensures that you will commit and they will also benefit from your new lifestyle.
- Lift weights– the more lean muscle you have, the faster your metabolism is. There are many reasons to strength train.
- Have Fun! – think about taking up your old favourite sport or get out there dancing!
Read all those diet or weight loss books or magazine articles and you’re going to be faced with a myriad of dos and don’ts. I believe in keeping things simple, so here are my six key concepts of a successful nutrition program
- Eat don’t fast– digestion and food assimilation burn more calories than any other activity.
- Eat often –the body perceives lack of food as a sign of starvation. Restricting food or going without for extended periods (like not eating breakfast) will cause the body to lower its metabolism and store fat.
- Drink water –as it is suggested to be the single most important factor with regards to weight loss. If you don’t consume enough fluids you won’t lose weight.
- Cut out sugar – consuming sugar causes an insulin release in your bloodstream. Insulin is a very powerful hormone and one of its primary functions is to facilitate fat storage.
- Always read the ingredients list –the primary sugar used in processed foods and sweet drinks is corn syrup. Some recent research indicates that our bodies have a much harder time breaking down corn syrup, so we may tend to store it more readily as fat. Additionally, research has shown that corn syrup may be more likely to be stored viscerally- as belly fat.
- Small changes make a difference –forgoing one Oreo cookie a day saves you almost 4.5kgs a year or one 20-minute vigorous walk a day can knock off up to 13.5kgs a year.
Sometimes you might feel you’re doing all the right things to lose weight and then find you’ve actually gained it. This can come from one or more of four key hidden causes of weight gain:
- Stress – too much stress can be attributed to adversely affecting our moods and emotions.
- Medication– some prescription drugs may cause weight gain. Medications such as hormone replacement therapy, oral contraceptives, anti-depressants and some steroids have been attributed to weight gain.
- Menopause– while the age a women reaches menopause can vary, the effects are often similar including a slower metabolism. Often strength training and weight lifting can help with a variety of symptoms and offset bone loss that can come with menopause.
- Lack of sleep– when your body is tired you often crave foods high in sugar. Tiredness also affects the way you handle stress and as a result you may reach for food as a coping mechanism.