Archive for Diet

How to Overcome Middle Age Spread

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The Weight Loss ABC

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Hormones and Weight Loss

Hormones and Weight Loss

Without doubt the roles that your hormones play in your weight loss are crucial.

In this week’s tip of the week we will explore 3 key hormones which when balanced will enable you to lose weight more consistently and with greater ease.

Enjoy.

Diet versus Exercise for Weight Loss

 

In this week’s tip I’m going to speak about diet versus exercise for weight loss. Which one is actually better? Now if you see a lot of these TV commercials you may be led to believe that exercise is the way to go when it comes to losing weight. I myself have appeared on TV before. You may be familiar with QVC, the shopping channel. I remember appearing on that several years ago now and I was watching a chap called Billy Banks promote a DVD box set series on a thing called Tai-Bo. It was like a form of martial art aerobics and the results, the testimonials that they were talking about, were absolutely phenomenal. I mean people were literally transforming their bodies. I mean, the stories were amazing but here’s the thing; with all of those sorts of products and having sort of seen it from the other side from behind the scenes whether it be a Tai-Bo, whether it be an Insanity programme, whether it be a Zumba, whatever it might be, even a type of box set fitness series where people are saying they’ve had amazing results, you need to understand that all of those things, just about all of those things, come with a pretty comprehensive eating plan as well.

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How To Overcome The Weight Loss Plateau

In this week’s tip I’m going to speak about overcoming the weight loss plateau and that’s a very common thing for a lot of people who are trying to lose weight.  I’m going to give you three tips; rather than just approaching it from a nutritional point of view or exercise I’m going to get you to approach it from three different angles so you have the best possible chance of overcoming that plateau.  We’re going to look at mindset, we’re going to look at nutrition, we’re going to look at exercise as well.

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Carbs – Good or Bad?

Hi there, Erak Simsson here and welcome to the Coach Me Slim & Trim formula, a formula that’s been designed and put together for busy professional women who want to increase their energy levels, confidence levels and for those that it’s appropriate for that want to drop between two and three dress sizes in the next three to six months and get off of the crazy diet treadmill if you find yourself on there.

And in this week’s tip I’m going to speak about carbohydrates. Are they good or are they bad for you and the reality is carbohydrates are neither. I think a better way of looking at carbs is getting an understanding of what carbohydrates actually do to your body.

So I’ve got some notes here to keep myself on track because it is a very big area carbohydrates. There are books and books on carbohydrates so I’m going to cover three specific areas that I believe will help you if your goal is to reduce weight in terms of reducing body fat. I’m going to speak about the amount of carbohydrate you should be aiming to eat per day. I’ll speak about when you should be eating the carbohydrates and then I’ll speak about the effects that carbohydrates have on your body in terms of your hormonal system and I’m going to pick on two particular hormones, lectin and insulin to speak about because I want to keep this video relatively short, punchy, so you get some real takeaway information.

So, first of all then, the amount of carbohydrates you should be eating per day. If you could aim for between 50 and 100 grams of carbohydrate per day that’s going to be absolutely superb in terms of helping your body to remain in a fat burning mode. Now you may be wondering what does 50 to 100 grams of carbohydrate actually look like. Well, the way that I work it out is I keep it very, very simple and I simply say, “One serving of carbohydrate equals 25 grams.” So a slice of bread, I class that as 25 grams. A small serving of rice, I’d class it as 25 grams. A small serving of pasta I would class as 25 grams. A piece of fruit, a banana, I would class as 25 grams.

So that keeps it really simple. Now an apple may be less than 25 grams but I’d rather over-estimate than under-estimate and that just makes it really, really easy for people to understand when I’m speaking to them to sort of describe it like that. So that’s the amount of carbohydrate you’re looking at consuming. When should you be eating carbohydrates? My recommendation would be that you consume all of your carbs up until your evening meal and after that period of time, evening meal going forwards, any snacks you may be having, should really be protein based and vegetables; that sort of combination is what you’re looking for for your evening meals.

Third thing I want to speak about then is the effects of carbohydrates on certain hormones and I mentioned lectin and insulin. So when you have high levels of blood sugar, which is as a result more often than not of you eating lots of simple carbohydrates, the way the body regulates that and actually reduces that level of high blood sugar is to release insulin and you’re probably aware of that anyway. So it would release insulin from the pancreas to remove some of that blood sugar which is what the body is meant to do. And that’s how the body functions – but there is a problem with that when you have consistently high levels of insulin in your system; what that does, it actually blocks that hormone I spoke about, the lectin. Now lectin is a hormone that’s secreted from your fat cells and when it’s secreted its function is to go up to a certain part of the brain called the hypothalamus to tell that part of the brain that, “Look we’ve got lots of fat, we can afford to burn some fat” the hypothalamus says, “Yes fine, agree” sends a message back and it allows your body to burn body fat and I’m making it really simplistic for the purpose of the time I’ve got for this video.

Problem is, when you have high levels of insulin in your system it actually blocks that message of the lectin going to your hypothalamus so the message never gets there, the hypothalamus never says to the fat stores, “You can burn the fat” instead the fat stores just think, “Well we’ve made the phone call, we’ve got no reply back therefore we probably can’t do anything so we’re going to hang onto this fat” and that’s what tends to happen.

So just relating this hormonal effect back to when you should eat your carbohydrates – if you’re not eating the carbohydrates in the evening that means that you are giving yourself from let’s say 6:00 pm, right the way through to let’s say you wake up at 6:00 in the morning, you give yourself a full twelve hours to put your body in the ideal fat burning state and that’s why I’m making those recommendations.

Hopefully you found that information useful. As ever, if you have any questions at all then please feel free to email them into me either by email (admin@personalwellnessstudio.co.uk) or Facebook and I’ll do my best to put together an answer in the form of a video very much like the one you’re listening to here today. So thanks again for listening and I look forward to speaking to you again next week.

Until next week take care and bye for now.

Rapid Weight Loss 6 Top Tips

This week’s tip is on how to lose weight rapidly – so rapid weight loss. Now before I reveal what the tops are for rapid weight loss I’d just like to be clear on what I mean by rapid weight loss. I believe that if you can lose between 2-3lbs consistently every week that makes you a full half a stone lighter every 3 weeks and after only six weeks you could be between 12 and 18lbs lighter, so as far as I can see, that equates to rapid weight loss; I hope you agree.

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Your Weight Loss Environment Part 2

This week’s Coach Me Slim & Trim® tip is Part 2 of How to Create Your Weight Loss Environment. Last week we spoke about what goes on in your head and this week I’m going to be speaking about something external, specifically related to food. So, here’s the exercise that I’m going to be asking you to do over the next 7 days. It’s quite a simple one. I’d like you to get a piece of paper and create 2 columns; an A column and a B column.

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Are You Mature Enough for Weight Loss

In this week’s Coach Me Slim & Trim® tip I want to speak about a subject called Are You Mature Enough to Lose Weight and Maintain a Healthy Lifestyle? Read More→

Your Weight Loss Journey

In this week’s Coach Me Slim & Trim® tip I’m going to be speaking to you about the weight loss journey, knowing where you are going and how you are going to get there before you have actually set off. If you think about that for a second, you wouldn’t jump into your car and set off on a journey without first of all either going to a map to work out the route you are going to be taking or getting your SatNav and putting in the post code to work out where you are going. But for some reason most people try to achieve a weight loss goal without first of all knowing where they are going. Read More→