Category Archives: Diet and Nutrition

Tips to Lose Excess Fat Quickly

Losing Excess Fat Quickly

Burning calories can be a difficult task for anyone. Fitness enthusiasts are always mulling over options in relation to cardio exercises. What methods can you use in order to start shedding weight? You just want to get in those 30 minute exercises and be on your way. This piece will list tips on burning calories quickly and efficiently.

Jump Rope

Looking for fast calories burns? A jump rope will quickly become your best friend as it is nice and easy. You can start anywhere and simply skip your calories and fat away.  It is recommended to keep a jump rope handy at all times. You can take it out anywhere and start skipping.

Research has shown that 10 minutes of skipping rope is enough to lose 100 calories. This is excellent and you could lose a sufficient amount of calories in a short period.

Drinking Water

Sounds like an easy suggestion does it not? There are research studies done showing the effectiveness of drinking water on weight loss. There are health benefits such as ridding your body of unnecessary toxins and it can help with weight loss fast.

There are times when the body is simply craving water and you confuse it as being hungry for food. This is a common issue for people and it is best to always keep water in hand and remain hydrated. You will notice a difference in your overall eating behavior in no time. This is a long-lasting solution and one that should be stuck with for life.

Walking/Running

This is the one everyone knows about when it comes to losing calories and shedding fat. All it takes is a mile every day in order to start noticing results. You can run, jog, or walk your troubles away each day as calories will shed quickly.

Always look to challenge yourself when putting together a regimen to follow. Running a mile should not be the only focus, you should crave to improve your times and burn calories rapidly. Improving your time is the best way of staying fit, maintaining a challenge, and being happy with your state of mind.

Housework

Remember those pesky chores around the house? They can be your biggest enemy as you look to move on with life. Yet, they can become your best friend as you try to shed calories. Even doing something as simple as sweeping the floor can help you lose weight in a hurry. Try it wearing a weighted vest!

Reinvigorate Your Dietary Choices

Diet Choices

Looking for a clean diet to go on as the year progresses forward? There are countless methods of tackling this issue and heading towards a path of beneficial weight loss. Dietary choices can appear to be complex, but they are easier than one would naturally assume.  With a series of steps to refresh your diet, the results will become noticeable. This piece will discuss dietary choices that can be made in order to enhance one’s diet and reach their weight loss goals.

What Are You Currently Eating?

Before progressing any further, it is important to assess the food that is currently being consumed. What is the nutritional breakdown of your present diet and what foods are predominantly a staple of your meals? This can paint an excellent image of the issues residing over your current situation and the modifications needed to be made.

Look to break down the items into little groups. Find out how much protein is being consumed, vegetables, grains, and calcium. It is a part of the process and should not be overlooked for the sake of moving onto the ‘reinvigorating’ bit.

Start Cutting Back and Removing

It is now time to start eradicating certain parts of the current diet. These are foods that have no place in a weight loss diet and will only harm your endeavors.

These foods come in different shapes and sizes with a diverse range of impacts on your health when trying to make the right dietary choices.

Begin by removing all forms of processed foods. These are horrible for your health and will lead you down a path that is difficult to come out of. Added sugars have to slowly be eliminated from your diet.

Remember, completely eradicating these sources is baseless. It has to be a slow and steady process for the body to accommodate the changes without fighting back (i.e. getting ill).

Make the Additions

Now it begins, you are able to start adding healthy foods to your diet. Your dietary intake will begin to alter as you start including these foods into the diet. Which foods might these be?

The goal has to be to have a balanced diet. You need to look for good sources of protein, fruits/vegetables, dairy and whole grain products. Without the right balance, you will always struggle to lose weight and excess fat.

Look to start including ‘power foods’ such as bananas, celery and lentils. These are foods for weight loss that are packed with nutrients.

The ONLY way to lose fat…

Apple and hamburger on scales conceptual

Eat Less & Move More.

As obvious and as uninspiring as it sounds, this really is the only way any diet will be successful. From the Atkins Diet to the South Beach Diet, Diets will only work if the dieter consumes less calories than they expend, with one exception.

While it is true that weight loss can only occur when we expend more calories than what we consume, if we eat too little and make the gap between energy intake (food) and energy output (exercise) too large, things can go terribly wrong. For instance, put UFC champ Georges St-PierreGeorges Pic on a daily calorie intake of 2000, when on a heavy training day, would burn more than 10000 calories and before long, he would be sick as a dog and in a state of anorexia.

One of the most common complaints I would hear from my larger clients, was that they would eat very little and exercise regularly but still gain weight. If the gap between energy out vs energy in is more than around 1200 calories a day, the result can often mean that the body goes into a state of starvation and holds on to as much fat weight as possible. Completely defeating the purpose of dieting. This is why very low calorie diets do not work and are never sustainable.

Why would your body want to let go of body fat stores when instinctively your brain is sending messages to the body that there is a severe lack of food and therefore must hold onto as much fat as possible to stay alive for as long as possible? When the mind perceives a lack of food, it automatically tells the body the best way to survive and fires into action. In instances of continued famine, (eating 1200+ less calories than the energy we expend on a given day) the body reacts by storing fat. Fat, having the highest energy content at 9 calories per gram, is stored as adipose (fat) tissue on the body and supplies the body with over double the usable energy than that of carbohydrates and proteins. Proteins and carbohydrates offer only 4 calories per gram. Remember, we are generically wired for survival.

Food energy is measured in calories. Every food has a different calorific value. A gram of lettuce has about 0.16 calories, whereas a gram of avocado has around 8 times as much with 1.26 calories. The scientific measurement of a calorie is the energy needed to increase the temperature of 1 gram of water by 1 °C. Slightly technical, but pretty much meaning that the higher the calorie value of a particular food, the longer it takes your body to burn it off, making it a more sustainable source of fuel. Or on the positive side, the more energy available, the more energy we have available to perform exercise or daily tasks.

When we consume less calories than we expend over a sustained period of time, we experience weight loss. The energy required to burn one kilo of fat, is 7000 calories. Therefore, if you consume 500 less calories than what you expend every day for seven days, you will have created a deficit of 3500 calories. So, in theory, you should have burned ½ kilo of fat in one week. This is the case, unless the dieter gets too carried away and the gap between input and output becomes more than 1200 calories.

Do not make the mistake of thinking less is more. Eat less and move more, but you need to figure out how many calories you are eating and how many calories you are burning so you can maintain a healthy balance. A healthy deficit for a male is around 500 -1000 calories a day. Female dieters should aim for around 500-750. For weighing over 100kg and are exercising, a deficit of up to 1200 is acceptable for sustainable weight loss.

If you would like help with your eating and to find out how much you need to eat to most effectively reach your health and fitness goals, contact me on +61430191006 (Sydney) or visit www.TheOnlineNutritionist.net 

Till next time, stay fit, happy and healthy!

Matt Straight – The Online Nutritionist                                                     Matt Straight

The best return on investment is time spent on YOUR health

Heath time

The old saying, “You get out what you put in” is a great little motto to remember when striving to achieve anything you value in life.

If you are serious about learning another language, you can not practice 5 minutes a day and expect to be fluent in three months. Same goes with your health and fitness. Spend five minutes a day, and not much will change.

The great thing about investing time in your health and fitness is the return. Invest 45 minutes a day, three days a week and reduce your chances of getting heart disease or cancer by over 40%, sleep better, have more energy, reduce stress, lose body fat, reduce your resting heart rate and live longer..

Invest 45 minutes a day, five days a week and 30-45 minutes in the evening to prepare a healthy dinner and some well balanced meals for the following day and all of the above PLUS the body you have always wanted is available to you.

I do not know of any other investment of ones time that gives a return that has so many benefits.

Here are a few steps towards achieving your health goals.

Step one. Decide WHY?

You need to ponder the reasons why investing time and effort in your health and fitness is important to you? What do you want to get out of it? Is it to lose weight so that you can live longer and have much better quality time with your children and family? Is it to become fit enough to travel the world and see it’s many beautiful sights? Maybe you want to get in shape to compete in a sport or fight in the Octagon? Is it to get off blood pressure medication or manage diabetes so that you live longer and have a much better quality of life? Or do you just want a body that is smoking hot to attract the opposite sex? What ever it is, it has to be important to you and most importantly, have meaning and purpose.

Step two. Know clearly what your goal is.

Then visualize yourself in vivid colorful images of how you would like to look and how life will be different once you have acheived this goal. I usually do this last thing at night before I sleep and first thing in the morning. Your subconscious mind does not know the difference between what is real and what is not. If you can go there in the mind, you can go there in the body.

Step three. Make YOUR health a priority.

Understand that without it, you are nothing. With bad health, you are restricted and burdened. Not only does bad health and chronic disease effect you, but it also  effects your family and loved ones that care for you.

Your health must become number one priority in your life. Yes it may take some of your time, but I guarantee the time you spend, will bring ease and grace to every other area of your life. Life is to be enjoyed!

Step four. Plan it.

Get advice on what you need to eat and how much exercise you need to do to achieve your goal and then follow it. The old 80/20 rule applies here. Be good and stick to the plan 80% of the time and give yourself 20% leeway.

Step five. START!

It really doesn’t take that long to cook healthy and delicious foods that help you move one step closer to your health and fitness goals.

If you would like help with your nutrition, contact our resident Nutrition Expert, Matt Straight.

Now based in Sydney, Matt has been in the Health and Fitness Industry for the past 14 years as a Personal Trainer, Nutritionist and Health Club Manager in New Zealand, Philippines, India and Australia.

Either visit www.TheOnlineNutritionist.net or call 0061430191006         Matt Straight