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Strategies for long-term weight loss

Last week we look at various reasons why diets don’t often work.  So, what are some strategies for long-term weight loss?  Weight loss that stays off? Here are just a few suggestions that turn a ‘diet’ into a ‘way of life’ or a ‘way of eating’ that is sustainable for you every day (or most days, at least). Adopt ‘a new habit’ rather than a restrictive diet Change your attitude and mind-set to the food you eat and and your exercise Maintain a baseline of healthy eating: foods that you should always eat, and foods that you probably should never eat. Be patient – the best results happen slowly Use a small calorie deficit: this almost always means ‘move more / eat less’ Determine your minimum calories and never go below this: eating too few calories means you will end … Continue reading

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Some reasons why ‘diets’ don’t work …

  Why don’t diets work – as a rule?  There are many and varied reasons why diets don’t work.  The long-term solution to weight loss is to find a way of eating every day that will work for you; a way that you don’t consider to be a ‘diet’ but a ‘way of life’… Here’s just a few reasons why diets don’t work. The ‘starvation response’ kicks in Diets are only a temporary solution in your mind Calories can be too low to sustain long-term With fad diets, most of the weight loss is muscle weight not fat weight Dieting decreases the metabolic rate Dieting causes increased fat storing activity Dieting reduces thyroid output Dieting increases appetite Diets lower self-esteem when ‘failure occurs’ Permanent fat loss doesn’t happen with ‘diets’ Dieting means you have less energy Dieting means you are … Continue reading

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What do you need?

What do you need?  Sometimes we start on a health and wellness journey without really knowing what it is we want, or need to accomplish.  We ‘want to loose weight’ or ‘run a marathon’, but without always understanding our Why’s.  If we want our health and wellness journey to move in the right direction, it can help to really think carefully and give some thought to what we would really like to have happen: For Health and well being to be just the way I would like them to be, they would be like what? ………………………………………………………………………………………………………… For what I have expressed above to be like that, I need to be like what? ………………………………………………………………………………………………………… For me to be like that, what help or resources do I need? ………………………………………………………………………………………………………… Clean Language is a neuro-linguistic programming technique that is used especially in coaching. … Continue reading

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Commitment – do we have it?

commitment  (kəˈmɪtmənt, kəˈmɪt ə l) — n the act of committing or pledging the state of being committed or pledged an obligation, promise Becoming the person you aspire to be, one step and one bite at a time …by making a commitment to yourself. When last did you think about commitment?  When we go on a diet, or start a fitness journey, do we really commit to it? Are we missing out on something by not really wanting to commit to the process?  Do we make it more complicated than it really needs to be? So here’s a suggestion.  Commit to just one thing each day.

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Walk your way to better health

Do you need an incentive to finding your stride and walking yourself to better health? Walking is one of the easiest forms of exercise; it helps to lower your risk of diseases such as type 2 diabetes, cancer, depression and dementia. The recommended number of steps per day is 10,000, which is around five miles. There are many of us who do not even manage half of those on a daily basis. What are the Benefits of Walking? • Building up fitness levels • Can be challenging for fit and healthy individuals • Lots of groups available to join • Walking can raise your heart rate and strengthen your legs • Burning fat whilst walking can lead you to lose weight • Increases muscle mass and help you get more shapely • As walking is a weight bearing exercise it … Continue reading

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Do you believe in your own success?

“You need to believe you’ll be successful or you won’t be.  But you have to believe it before it happens.  Most people fail because they can’t keep this positive frame of mind until they actually manifest success.” – Randy Gage   Mr Gage is a coach and he believes that anyone can succeed at anything they set their mind to! When you’re trying to lose weight and be healthy, a positive frame of mind is one of the most important things to concentrate on. Top Tips for success: Believe you can be successful! Enjoy the journey. Don’t be scared of change; instead – embrace it. Don’t dwell on what you can’t have or are missing out on; concentrate on how good you feel. Only you can change you; no-one else. Once you realize that, it’s your decision…you will or you won’t. … Continue reading

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Motivation, the HOW, WHY and the DO!

What’s the definition of Motivation? The reason a person has for acting or behaving in a particular way, the general desire or willingness of someone to do something If you haven’t a goal you won’t be able to measure success. If you don’t want it enough then you won’t make it happen. If you don’t enjoy the journey, it will be a drag and get tedious. One of the biggest problems that people have is to get the motivation to start something.  Once the motivation is found you can make real strides in achieving your heart’s desire.  When a plateau in your journey occurs it is so easy to slide back to the old and negative ways. Understand the motivation process… Step One Pick a goal! Ensure the goal is a S.M.A.R.T. goal Step Two  You need to attach emotion to this goal! Use … Continue reading

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Making or breaking habits

What is a habit? A habit is a choice that we deliberately make at some point, then stop thinking about, but continue to do, often every day. Why do we create habits? Habits are created over varying length of time. A habit can be created in as short a time as 3 days and can take an average of 66 days to break. Most people like routine that explains who habits are created. Habits can be good or bad, positive or negative behaviour patterns, which are repeated over a period of time, become automatic reactions to help us deal with life. The longer the habit is ingrained the harder it can be to break. Breaking habits There are several ways to break habits that we will look into. 1. Understanding your habits 2. Stop the habit completely 3. Alter the … Continue reading

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How to avoid the dreaded Christmas Weight Gain …

We all look forward to Christmas, parties, Advent calendars and all that food!  It’s a wonderful time of year, but a time that can turn into a stressful nightmare and plenty of unnecessary weight gain. Here are our top 5 tips to help you maintain your weight over the holiday period … Planning – Menu planning for the Christmas period makes you think more about what you are eating. Try to add in some healthy days, with salmon or a homemade turkey curry for example.  Maximising the healthy options and minimising the crisps and other processed goodies will help to avoid the weight gain. Limit the Chocolate – Christmas is a time of year where we all think it’s okay to eat chocolate, and lots of it! Why not buy your favourite chocolates, and the trick is to only eat … Continue reading

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Ideas to Squeeze in Some Extra Steps

It can be hard trying to fit in those target 10,000 steps when we are at work all week and busy with the family.  Here are some easy ideas to help you reach your daily goal. Why not try implementing one at a time and see what a difference it makes to you. Take the stairs. It’s all too easy to jump in the lift or get on the escalators, so next time take the stairs. Those steps will add up really quickly. When you go shopping try to park as far away as possible from the shops and get those extra steps in. Housework can burn lots of calories and you will gain lots of steps, so gather up the hoover and get cracking.  To top it all, you get a clean house too! Everyone assumes that to burn … Continue reading

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