August 26, 2015

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December 29, 2015

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6 ideas for improved weight management.

May 1, 2015


There is so much conflicting information about how best to lose fat. And with so many factors to consider it is easy to make mistakes.  


Here are some of the things which you might not yet have considered in your effort to lose body fat.


Don't expect over night success, it took time to put on the weight it will take time to lose it. Make the goal to live a healthy lifestyle rather than just to 'lose weight'.


1: You’re eating too many high Glycaemic load foods: Your body can only use so much energy at any one time and this can depend on your age, height weight and activity levels. when you consume foods which release their energy quickly when digested (High GL) your body responds with a high insulin level which can lead to fat storage, a blood sugar low or 'crash' can also follow. Eating Low GL foods will control blood insulin levels by releasing energy slowly. Eat unrefined foods, combine carbohydrates with protein and also healthy fats to reduce the GL of the meal.


Cutting down starches and sugar through the day and replacing with fruit and veg is a good swap.


2: You’re not weight training effectively: Or maybe you're not weight training at all?  C.V exercise is a great tool for fat burning, especially when matched with weight training. Your weight workouts need to be challenging, You need to maintain good technique using the full range of motion and lift slowly. You need to keep rest periods between 30 – 60 seconds between sets and should be doing mainly compound movements. 


Lifting helps maintain muscle mass which is often lost when you are trying to lose fat and also keeps your metabolism high which promotes fat loss.


3: You need more fibre: Fibre can be found in fruit, vegetables and grains. they slow the speed that food moves through the digestive tract and allows better absorbtion of nutrients and keeps you feeling full for longer.


The fibre in your diet is also important for a healthy gut and slows the absorption of food form your stomach, which can help control blood sugar levels.