Monthly Archives: September 2011

bad eating habbits

I have been so bad these last few days, not only have I not updated you all but I have been so bad with my eating. It amazing how a few days of bad eating can make you feel so bloated. It feels like I’ve put on all the weight I’ve worked so hard to lose.

I need to think of new ways to stay motivated, once you start a few bad habits it like a down ward spiral and I don’t want to get to the point where it feels like I’m back at the start.

Tonight I have a BBQ at the office and I’m sticking to one glass of wine and some salad!!!

It will eventually get easier…

I have come to a realisation that it will get easier, naturally eating right and doing excursive will lead to me losing weight, once I have reached my goal weight it will be about maintaining it, making sure I’m eating right and that I’m going to gym to burn off the calories I eat.

But in order for me to reach my goal and lose the amount I want to lose I have to really work hard and push myself every day. I have reduced my calorie intake and this will naturally make me lose weight but in order for me to make sure I’m heading towards those goals I have to make sure I’m burning more calories than I am taking in, My spinning instructor always says the first twenty minutes of spinning will burn what you ate that day and the next twenty will burn into your fat supply.

So push push push, it’s hard, I know but it will be worth it and once you have reached your goals maintaining it will be easy

Keep motivated in Autumn

FACT: 60% of people do half as much exercise in the Autumnas in the Summer months. Don’t become a statistic.

I know we can reach our fitness goal but to help us stay focused now that Summer’s over, check out my top tips for staying motivated this Autumn.  If you put your mind to it, you can do it.

As the summer sunshine draws to a close, it can be tempting to stay in bed rather than head out to exercise. I know the thought of going to the gym is the last thing on your mind when it’s dark when you wake up and dark when you leave work, but this doesn’t mean your fitness journey should be derailed.

It takes a lot of hard work and discipline to achieve a healthy, toned body. But with some basic nutritional knowledge you could achieve your goals faster than you thought.

For starters, try eating more often.

By spacing out your meals to every 2.5 – 3 hours you will actually help yourself lose weight. Instead of eating 3 large meals a day, divide this into 6 smaller meals. Not only will the more regular flow of nutrients into your body help raise your metabolism and burn more fat in the long-run, you will also feel less hungry.

Get active! This doesn’t mean just walking to work occasionally, getting up off the couch for a drink, or typing all day on your computer, it means cardiovascular exercise, exercise that boosts your heart
rate.

Never miss an opportunity to get involved in sports. Get involved in activities and sports requiring running, strength and quick reflexes wherever possible.

5 Diet Mistakes

1 – Snacking On Sports Nutrition Products

These are nutrition product so they must be healthy, right? Not so fast, sports nutrition products — like
gels, energy bars, even jelly beans with extra electrolytes — aren’t meant to tide you over between meals. They’re meant to keep elite athletes going during intense workouts. People think of these things as “health foods”, but they’re actually very concentrated sources of sugar and carbohydrates. They’re not
meant to be nutritious. They’re meant to be fast-burning fuel for the long, intense training sessions. When those carbs aren’t burned during a workout, “They get stored as fat.”

Fast Fix: Reach for snacks with a healthier balance of protein, healthy fat and carbs, like nuts and raisins, apple and cheese slices. Snacks like these, are digested more slowly so they’ll hold you between meals and won’t get stored as fat like excess carbs.

2 – Swapping Ice Cream For Frozen Yogurt

Frozen yogurts are lower in calories and fat than ice cream — how can that be bad?

That’s exactly how we get lured into the new frozen yogurt bars that have sprouted up recently, offering dozens of flavors and toppings, usually the calorie amounts on display at these places are for a small serving of plain vanilla yogurt. However, if you believe you’ve got extra calories to play with and fill a container to the brim then top it off with crushed cookies and chocolate syrup, you can actually end up with a lot more calories than anticipated.

Fast Fix: Stick with a small portion – even a kid’s cup — of vanilla or “original” unflavored yogurt, this will keep the calories low. Then, if you want toppings, just add fresh things like berries, which are lower in
sugar and calories than candy toppings. — NO syrupy –

3 – Snacking On 100-Calorie Snack Packs

Snack packs are tempting because they seem like a guilt-free way to indulge in junk food. After all, 100
calories is nothing. But with these snack packs you really do get “nothing” because there is absolutely no nutrition, We’ve come to think of snacks as sugary, salty treats, but they’re actually meant to help us fit in all of the recommended servings of produce, dairy and grains — things we don’t always get at meals. That’s why you want to choose snacks that contribute to your nutritional needs and don’t just provide sugar and sodium. Those kinds of foods can cause wild swings in blood sugar that can leave you feeling hungry again fairly quickly. That leads to even more snacking, which can end up sabotaging your weight loss efforts.

Fast Fix: Create your own healthier portable snacks, two a day are ideal.

Good choices: Peanut butter on celery or a hard-boiled egg.

4 – Going Out For Cocktails

Alcohol can be very damaging when you’re trying to lose weight. Why? First off, it’s basically liquid sugar,
and the calories (240 in a dirty martini!) tend to go right to your belly, plus, some kinds of alcohol,  particularly, red wine and beer, can actually increase your appetite .Let’s face it all of us have indulged in a late night kebab.

Fast Fix: Pick a drink, like white wine, that doesn’t stimulate appetite, but limit yourself to one, and skip
dessert and other fatty foods to compensate for the extra calories in that cocktail.

5 – Multi-Tasking While You Eat

We pride ourselves on being able to juggle several things at once, but treating meal time like one more
thing to cross off the To Do list can lead to overeating.  Why? There’s no satisfaction. We end up mowing
through whatever is on our plate, but we don’t remember eating so we tend to eat more.

Fast Fix: Disconnect from the electronics when you’re ready to eat. Even if you have to stay at your desk, shift your chair so you’re not looking at your email. Our bodies want to have a sense of acknowledgement and
satisfaction, and we don’t get that when we don’t use all of our senses to engage with our food.

 

Start thinking…

I know I have been MIA for a few days but I have a good excuse…

I have had the Flu, I know it’s almost as bad as “my dog ate my homework” but I really have been sick. After my gym session last Wednesday I managed to come down with the flu and have only really got better today. I found it so hard to avoid the gym; it’s almost like an addiction. I only went back yesterday and loved it but realised how missing so much gym due to my holiday and the flu had brought my fitness down.

I seem to almost have to start another mini challenge of getting myself back to where I was.

It’s so hard to keep it all going, gym and fitness is like a life time commitment.

I have been thinking about it a lot lately, am I going to have to go to gym forever? Will I ever be the weight I want to be? Is there actually an end? I have decided the answer comes hand in hand, it’s a yes and no. I don’t think it will ever end and I suppose I will always have to go to gym, (if not gym then some other means of exercise) this is all due to our lifestyles, back in the day people where a lot more active. Men where hunters
and woman gatherers and that made for daily exercise. Now days the most gathering woman do is the daily gossip and a man’s form of hunting is probably killing zombies on his X-box (not very active).

With all the fast food that is so high in calories, salt and bad fats we are almost sentenced to a life of being overweight.

I think it’s just up to everyone as individual to put in the time for themselves. I also think you need to constantly question yourselves and others; do I need that chocolate bar? If I eat that many calories am I going to be able to burn them? Or even how healthy are my meal options?

START THINKING!

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