Week after week I check my client’s food diaries to see a week of well balanced, calorie controlled eating, followed by a weekend of binging, overeating and overindulging – it then comes as no surprise that in most cases these clients are not losing weight.
Whether it is programming imprinted in our brain when we are small, or that we are overly restrictive with our diets in the week and feel that we need to “reward” ourselves on weekends, straying too far from our calorie controlled meal plans simply because it is the weekend is a recipe for disaster – research has proven this.
People who control their weight keep their food intake stable MOST of the time – this means they may have a meal off over the weekend but it does not equate to an addition two coffees a day, three glasses of wine, cakes on both days as well as dessert simply because it is “the weekend”.
To get your own weekend under control, aim to have as routine a breakfast as possible and if you do have breakfast or lunch out, you are likely to need to skip a meal to compensate. Follow up any large, heavy meals with a soup or salad and most importantly you need to exercise, probably more than usual because if you are organized you will have more time. We live in a world of constant calorie overloading and minimal activity and for this reason we cannot wipe out two entire days of the week if we want to maintain let alone lose weight, so identify your food rules and stick to them, even on the weekends.
Monday, June 27, 2011
Monday, June 20, 2011
Make your life more interesting than food
"Make your life more interesting than food" -
I love this quote, which came from respected psychologist Dr Tim Sharp as he discussed the psychology of weight loss at a recent event. The reason I like it so much is that for me, after working in weight loss for more than 10 years, it really sums up the reason I see many of my clients struggling with weight issues – they love food more than they love other parts of their lives at a particular point in time.
Think about it….if you are in an amazing relationship, busy socially, deeply stimulated by the work you are doing and personally fulfilled with hobbies and interests there is very simply far less time to think about food in general. In more cases though, we are annoyed with our partners so we eat, we are bored at work so we eat, our friends are also unfulfilled so we eat with them and in our spare time we have nothing much to do so we eat.
If any of these scenarios sound familiar, the best thing you can do to break free from your constant eating cycle is to get busy and most importantly, start to consider what it really is that makes you happy. Does your relationship or career need an overhaul; do you need a new hobby or even new friends? Once life revolves around life rather than food, only then will you be in a better place to gain control of your eating, once and for all.
I love this quote, which came from respected psychologist Dr Tim Sharp as he discussed the psychology of weight loss at a recent event. The reason I like it so much is that for me, after working in weight loss for more than 10 years, it really sums up the reason I see many of my clients struggling with weight issues – they love food more than they love other parts of their lives at a particular point in time.
Think about it….if you are in an amazing relationship, busy socially, deeply stimulated by the work you are doing and personally fulfilled with hobbies and interests there is very simply far less time to think about food in general. In more cases though, we are annoyed with our partners so we eat, we are bored at work so we eat, our friends are also unfulfilled so we eat with them and in our spare time we have nothing much to do so we eat.
If any of these scenarios sound familiar, the best thing you can do to break free from your constant eating cycle is to get busy and most importantly, start to consider what it really is that makes you happy. Does your relationship or career need an overhaul; do you need a new hobby or even new friends? Once life revolves around life rather than food, only then will you be in a better place to gain control of your eating, once and for all.
Saturday, June 18, 2011
Why your muscles hold the key to your weight issues
A few weeks ago I gave a seminar on the management of insulin resistance to health professionals. Now a significant aspect of managing and even correcting this hormonal issue is improving the muscles ability to utilize glucose via resistance training. For this reason, when I speak on the subject, I will generally ask my audience if they weight train, given the more they themselves understand weight training, the more likely they are to be able to impart practical and strategic therapeutic advice to their clients and achieve the results they are looking for. Now, when I asked this question, not one of the 50-60 strong audience put up their hand.
The reason I was so horrified, and what prompted me to write this blog is that the truth is that resistance training, not food changes ultimately holds the answer to successfully managing and preventing weight gain long term. The right type, intensity and frequency of weight training actually improve the body’s ability to burn fuel. While you can easily get a 3-5kg weight loss with diet restrictions, you will ultimately get the 10-20kg losses and significant changes to your body shape and size via weight training. Functionally you will be able to lift heavier objects, you will not look as flabby instead fitter, stronger and leaner – healthier.
In a life where most of us spend most of our time sitting down, walking and basic cardio training is simply not enough if we are to stay on top of our weight long term. The same can be said if you are exercising regularly but not getting the changes in body shape in size you would be expecting given your compliance. The answer to you apparent inability to lose weight is that you now need to teach your body to burn its food better at a cellular level – you need to life some weights.
So, how do you start? Small but regularly is the key. BodyPump classes are great as is investing in a personal trainer if you can afford it but if even that seems to scary, try a few light hand weights that you lift during commercial breaks – simple routines can be found in fitness magazines such as Shape and Oxygen or look at the huge range of fitness DVD’s that you can also follow at home.
Ultimately looking after your muscles is the most powerful thing you can do to preserve metabolism long term, or if you need a more simple reason to start lifting weights, it will also ultimately mean that you get to eat more, something most of us are very happy to do, so get lifting!
The reason I was so horrified, and what prompted me to write this blog is that the truth is that resistance training, not food changes ultimately holds the answer to successfully managing and preventing weight gain long term. The right type, intensity and frequency of weight training actually improve the body’s ability to burn fuel. While you can easily get a 3-5kg weight loss with diet restrictions, you will ultimately get the 10-20kg losses and significant changes to your body shape and size via weight training. Functionally you will be able to lift heavier objects, you will not look as flabby instead fitter, stronger and leaner – healthier.
In a life where most of us spend most of our time sitting down, walking and basic cardio training is simply not enough if we are to stay on top of our weight long term. The same can be said if you are exercising regularly but not getting the changes in body shape in size you would be expecting given your compliance. The answer to you apparent inability to lose weight is that you now need to teach your body to burn its food better at a cellular level – you need to life some weights.
So, how do you start? Small but regularly is the key. BodyPump classes are great as is investing in a personal trainer if you can afford it but if even that seems to scary, try a few light hand weights that you lift during commercial breaks – simple routines can be found in fitness magazines such as Shape and Oxygen or look at the huge range of fitness DVD’s that you can also follow at home.
Ultimately looking after your muscles is the most powerful thing you can do to preserve metabolism long term, or if you need a more simple reason to start lifting weights, it will also ultimately mean that you get to eat more, something most of us are very happy to do, so get lifting!
Tuesday, June 14, 2011
The top low calorie snacks
Sometimes we know that we are not really that hungry but still want to nibble on something. Here are the top low kilo joule snacks to choose when you have one of these times.
Celery + salsa 100kJ
6 Waferthins + low fat dip 200kJ
1 slice watermelon 100kJ
Diet dessert tub 270kJ
100g Diet yoghurt 170kJ
Mini Ice Cream 120kJ
6 Strawberries 120kJ
2 corn thins + vegemite 200kJ
Skim cappuccino 200kJ
3 small pieces sushi 200kJ
Celery + salsa 100kJ
6 Waferthins + low fat dip 200kJ
1 slice watermelon 100kJ
Diet dessert tub 270kJ
100g Diet yoghurt 170kJ
Mini Ice Cream 120kJ
6 Strawberries 120kJ
2 corn thins + vegemite 200kJ
Skim cappuccino 200kJ
3 small pieces sushi 200kJ
Sunday, June 12, 2011
How to choose the best snacks
When I recommend nuts bars, the most common feedback I get is that they are high in fat – so what should you be looking for when choosing a snack food?
Calories – 150-200cal = 600-800kJ
Carbs – 20g per serve
Protein – 5-10g per serve
Saturated fat - <3g per serve
Top Snacks Total Calories
Light cheese and wholegrain crackers 150
Small skim latte 150
Sushi 100
Small hommus and vegetables 150
Thick yoghurt 150
Peanut butter on 2 corn cakes 150
Low fat ice cream on a stick such as Paddle Pop 120
Nut based snack bars 200
Homemade protein balls or mini muffins 150
Mountain bread wrap with tuna, 97% fat free ham 150
Calories – 150-200cal = 600-800kJ
Carbs – 20g per serve
Protein – 5-10g per serve
Saturated fat - <3g per serve
Top Snacks Total Calories
Light cheese and wholegrain crackers 150
Small skim latte 150
Sushi 100
Small hommus and vegetables 150
Thick yoghurt 150
Peanut butter on 2 corn cakes 150
Low fat ice cream on a stick such as Paddle Pop 120
Nut based snack bars 200
Homemade protein balls or mini muffins 150
Mountain bread wrap with tuna, 97% fat free ham 150
Monday, June 6, 2011
The importance of optimal glucose control
If there was just one nutrition tip I could give you that would benefit your health for the rest of your life it would be to aim for optimal blood glucose control, each and every time you eat. Contrary to popular opinion, one off food indulgences do not make you fat, or significantly increase your risk of heart disease or diabetes but constant higher than ideal blood glucose levels from regular consumption of highly processed, carbohydrate rich foods does; the extra piece of fruit you eat in between your meals, a tea with sugar after dinner, a couple of lollies during a meeting or an order of fruit juice when you meet someone for a drink.
Each of these occasions represents a disruption to blood glucose levels and a subsequent release of insulin. High insulin levels over time is what will make you hungry, gaining weight and at higher risk of developing diabetes. So, what can you so to prevent this scenario as much as you can on a day to day basis?
1) Do not snack in between meals or mid meals.
2) Cut out the sugar in your tea and coffee.
3) Resolve to not eat lollies, at all.
4) Eat fruit as part of a meal or mid meal with protein but not in isolation as an extra.
5) Avoid juice, soft drink and cordial like the plague.
Each of these occasions represents a disruption to blood glucose levels and a subsequent release of insulin. High insulin levels over time is what will make you hungry, gaining weight and at higher risk of developing diabetes. So, what can you so to prevent this scenario as much as you can on a day to day basis?
1) Do not snack in between meals or mid meals.
2) Cut out the sugar in your tea and coffee.
3) Resolve to not eat lollies, at all.
4) Eat fruit as part of a meal or mid meal with protein but not in isolation as an extra.
5) Avoid juice, soft drink and cordial like the plague.
Wednesday, June 1, 2011
Are your thoughts halting your weight loss efforts?
“As a man thinketh so he is”
It is true for life and it is true for our diet and exercise behaviours, the way you think will significantly impact your chances of achieving your goals. Common examples I hear on a weekly basis sitting with clients include; “I do not think I will ever lose this weight”, “I can never stay on track over the weekend”, “I always gain weight on holidays”, “I always lose a few kg then nothing happens”.
Such strong statements cement your patterns of behaviour in the old rather than embracing the new that will take you to the next level with your weight loss goals. If any of these beliefs sound familiar, a much more proactive position is to shift your thoughts towards active thought processes’ “I will do whatever I need to do to keep my weight under control these holidays”, “This time I will break through the plateau that has held me back before”, “I will lose weight this time no matter what” - a simple shift but a crucial one when it comes to weight loss and thought processes.
It is true for life and it is true for our diet and exercise behaviours, the way you think will significantly impact your chances of achieving your goals. Common examples I hear on a weekly basis sitting with clients include; “I do not think I will ever lose this weight”, “I can never stay on track over the weekend”, “I always gain weight on holidays”, “I always lose a few kg then nothing happens”.
Such strong statements cement your patterns of behaviour in the old rather than embracing the new that will take you to the next level with your weight loss goals. If any of these beliefs sound familiar, a much more proactive position is to shift your thoughts towards active thought processes’ “I will do whatever I need to do to keep my weight under control these holidays”, “This time I will break through the plateau that has held me back before”, “I will lose weight this time no matter what” - a simple shift but a crucial one when it comes to weight loss and thought processes.
Are your thoughts halting your weight loss efforts?
“As a man thinketh so he is”
It is true for life and it is true for our diet and exercise behaviours, the way you think will significantly impact your chances of achieving your goals. Common examples I hear on a weekly basis sitting with clients include; “I do not think I will ever lose this weight”, “I can never stay on track over the weekend”, “I always gain weight on holidays”, “I always lose a few kg then nothing happens”.
Such strong statements cement your patterns of behaviour in the old rather than embracing the new that will take you to the next level with your weight loss goals. If any of these beliefs sound familiar, a much more proactive position is to shift your thoughts towards active thought processes’ “I will do whatever I need to do to keep my weight under control these holidays”, “This time I will break through the plateau that has held me back before”, “I will lose weight this time no matter what” - a simple shift but a crucial one when it comes to weight loss and thought processes.
It is true for life and it is true for our diet and exercise behaviours, the way you think will significantly impact your chances of achieving your goals. Common examples I hear on a weekly basis sitting with clients include; “I do not think I will ever lose this weight”, “I can never stay on track over the weekend”, “I always gain weight on holidays”, “I always lose a few kg then nothing happens”.
Such strong statements cement your patterns of behaviour in the old rather than embracing the new that will take you to the next level with your weight loss goals. If any of these beliefs sound familiar, a much more proactive position is to shift your thoughts towards active thought processes’ “I will do whatever I need to do to keep my weight under control these holidays”, “This time I will break through the plateau that has held me back before”, “I will lose weight this time no matter what” - a simple shift but a crucial one when it comes to weight loss and thought processes.
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