Blog Image

BristolOne

About this Blog

Find a wealth of information about getting fit, staying in shape and eating for maximum nutrition and health.

Sign up to our newsletter here
and return to HOME PAGE.

or sign up to the RSS Feed for updates to this Blog.

Body Fat & You

Weight Loss Posted on Sun, December 28, 2014 19:33:37

Thin might be in but looks can be deceiving! There are many fad
diets out there that purport that you can eat all your favourite foods, lose a
ton of weight and keep it off, but that doesn’t mean the end result is good
health. In some cases you may indeed lose weight but just being thin isn’t the
real deal, especially if your weight loss is achieved by not eating enough. What
we need to achieve is to lose the fat not just the bulk. There are many TOFIs (thin
outside fat inside) out there who probably believe they are healthy but they
are just as much in danger of succumbing to diseases that arise from too much
body fat as someone who is overweight. The truth is your body fat levels are
much more important than what you weigh.

Symbols of health should include your percentage of muscle
mass, the level of visceral fat (fat around your organs), subcutaneous fat (fat
under the skin) and cholesterol and blood sugar levels. Eating a healthy diet
that includes plenty of fruit, vegetables and water and fewer sugary drinks will
help you control all of these. But where do you start?

A good place to start is meeting with your GP (doctor) or a
dietician who can carry out a simple test to measure your current body fat
percentage. If this is high, your GP, dietician or trainer can help you set
some goals and work out a diet plan that will help lower the percentage.

With just a few tweaks to your lifestyle you can reduce body
fat and have a truly healthy body.

Watch this short BBC video about fat:

http://www.bbc.co.uk/go/em/fr/-/news/health-11158546



Lose 6lbs quickly

Weight Loss Posted on Tue, December 23, 2014 12:07:23

Do you have a special occasion coming up; need to lose 6lbs
fast? Here are a few handy suggestions that I discovered.

Step one, clear out all the junk from the food cupboards, all
the food that sabotage your good intentions. Donate the canned and dried goods
to a food bank and do your bit for charity at the same time. Get rid of all the
‘bad’ things in the fridge then go to the supermarket and restock. Here are a
few suggestions for your grocery list:

1. Whole
wheat bread

2. Tuna

3. Any and
all fruits

4. Any and
all vegetables

5. 8 oz.
steak

6. Two
chicken breasts

7. Salad
vegetables

8. Balsamic
vinegar

9. Special K
Cereal

10. Skim milk

11. Brown rice

12. Instant
oatmeal (not the sweetened packaged kind though)

13. Sliced
turkey breast

14. 3 servings
of fish

15. Low fat
yogurt

16. Eggs

These foods can form the basis of your diet, now sit down
and write out a diet plan for the next seven days. Plan your breakfast, lunch,
main meal and snacks for each day, being organised is part of the success formula.
Because you have gotten rid of the junk, there’ll be no Plan B and no cheat
days.

Step 2, factor in some exercise. Walking is a great low
impact form of exercise. Get yourself a pedometer or an app on your phone or
iPod that will measure the number of steps taken. Try to walk at least 10,000
steps each day, it may seem like a lot but here are some ways to fit it into
your day:

1.
Don’t take the easy option when parking for work
or to go the store. Parking at the far end of the parking lot or a few blocks
away will do you good.

2.
If you take the bus or train to work, get off a
few stops before your destination and walk (if this is practical and safe).
During the spring and summer months I would walk six miles to work, it’s really
easy, trust me!

3.
Don’t rely on the escalator or the lift
(elevator), take the stairs. You’ll have great legs in no time at all!

4.
Take time to meet face-to-face with colleagues.
We spend so much time in a sedentary position. The occasional walk across the
office is good practice.

5.
Take the dog for a walk, if you don’t have a dog
borrow one. I used to have a morning stroll with my neighbour’s 2 Yorkshire
Terriers before work.

6.
Go walking before dinner; this should help
reduce your appetite.

7.
Join a walking club; try www.meetup.com for some interesting groups.

Step 3 should be easy but most of us fail in this area. You
need to drink more water, try to drink at least eight 8oz glasses of water each
day. You may need more hydration if you work out a lot. Spread your water
intake throughout the day to make it easier. Your tea and juice intake counts
towards your daily total but remember sugar and diuretics are counterproductive.

In summary eat healthily, walk more and drink a substantial
amount of water. It might seem like a challenge but it is possible to be
disciplined for a week and the reward is great – goodbye to some unwanted
pounds.



3 Quick Weight Loss Tips

Weight Loss Posted on Mon, December 22, 2014 17:30:27

Have you ever struggled to lose weight? Don’t give up hope,
although many of us have come to the conclusion it’s a losing battle, it is NOT
an impossible feat! By following some easily implemented tips you’ll soon be
saying goodbye to those unwanted kilos. Is it plain sailing? Well no, losing
weight requires planning, discipline, commitment and work – the determination has
to start and end with you. If you are serious about losing weight and you’re
ready to follow a sensible eating plan, get moving and change your mind set you
will lose weight, and more importantly keep it off.

Dieting can sometimes feel perpetual. Yo-yo dieting or the
annual New Year’s resolution can have us back at ‘square one’ over and over
again (but we’ll cover the psychology behind weight loss or gain another time).
What if we could lose weight and maintain it FOREVER. If you’ve not signed up
to the RSS feed of this blog or for our newsletter do so today to learn about the
lifestyle changes you need to make to WIN at weight loss. Ignore the fads, forget
about starvation and eat the food you love. Discover what really works. Start
today with these 3 tips and follow this blog for more:

1. Maintain focus – We used to say ‘all you need is
willpower’ but willpower only comes into play when you are feeling deprived or
ready to throw in the towel. Maintaining willpower is the wrong emphasis,
telling yourself you can’t have a particular food, usually results in you
dreaming of ‘it’ all day long (ever been there?) and setting yourself up for
failure. Having focus is the opposite of willpower – focus on why you want to
lose weight; what are the benefits; what is the end goal? And how will you feel
when you get there. Once focussed you will be thinking about the positive
aspects of your weight loss plan. Something as simple as pinning an old photo
of yourself at your ideal weight or someone you admire to your mirror and
reminding yourself of your goal every time you see it could bring about some
big mental changes.

2. Get moving – Of course it is possible to lose weight
without exercise by cutting calories. But you’ll achieve a greater success and healthier
body if exercise becomes part of your life (check out one of our blogs about
exercise benefits). You don’t even have to join a gym, try walking, cycling,
jogging, dancing, Zumba, boxing, gardening or taking up a sport you’ve always
wanted to try – the key here is that it must be something you enjoy or you won’t
stick at it. Just start somewhere. Get moving! Each extra activity equals more
calories burned.

3. Effort – Yes, weight loss does take effort. The truth is
the more effort you put in the more you’ll lose. First of all set a few goals –
a big goal could be dropping a dress size or losing 25 kilos in x-number of
months and smaller goals to keep you motivated could include how much you will
lose in month one. Then set yourself a schedule to exercise; plan your meals
and snacks (to avoid eating unhealthy foods during those ‘emergency’ moments); gather
some simple weight loss tools (bathroom scale, tape measure, food diary etc); create
a log to keep track of your progress; and get yourself a cheerleader who will
encourage you, attend a class with you and share in your success; also give
yourself non-food related rewards when you achieve your milestones.

I hope you found this interesting and remember I am here to
support you. If you’re in the Bristol One UK or surrounding area, why not schedule a workout
(the first one is FREE) or diet consultation – telephone/text Sharon on 0771
615 1416.

copyright: BristolOne Fitness