Eat Fibre To Lose Weight

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If you are looking to lose weight, slowly increase the amount of fibre in your diet. 

Ideally, we should get between 20 to 35 grams of fibre a day. In order to meet this, we need to include plenty of fruits, vegetables, nuts, seeds and grains in our diet, as these foods are packed with fibre and will keep us full for a longer time, thereby enabling weight loss.

If you are looking to lose weight the healthy way, include plenty of vegetables like carrots, spinach, lettuce, radish and cruciferous vegetables, pumpkin, sweet potatoes and mushrooms in your diet. Also include plenty of legumes and beans like dals. Additionally freshly made vegetable juices can also make you feel fuller, while providing you with essential nutrients. Also, include plenty of fresh fruits, unsalted nuts, seeds and grains in your daily diet.

Why Fibre Helps You Lose Weight

On its own, fibre does not contain any calories, while providing bulk to one’s diet. There are two types of fibre, water-insoluble and water-soluble. Water-insoluble fibre is found in all vegetables, whole grains and cereals and adds bulk to one’s diet. Whereas water-soluble fibre, is found in fruits, legumes and seeds and exits the stomach more slowly, thereby helping us feel fuller for a longer period. Also, foods loaded with fibre take a longer time to consume, which means the stomach feels full sooner and you eat less and don’t tend to snack between meals. 

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Reasons To Lose Weight

7 Day Diet Chart

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Use this chart to plan your weekly eating diary, simply rotate the meals through out the week so that Mondays meal becomes Thursdays etc. Follow the meals exactly and incorporate your exercise routine for maximum results.

Self Motivation - To Lose Weight & Exercise

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Without effective weight loss motivation skills, diets and failure often become synonymous. 

The relationship between weight gain and fad diets creates a vicious cycle that can be incredibly disheartening.

However, with the appropriate weight loss motivation skills, you can turn your weight around - permanently! 

Develop A Realistic Perspective 

A powerful weight loss motivation skill involves developing a realistic perspective about your goals. Even if your high school reunion is around the corner, it is not feasible for you to drop two sizes in only two weeks. Medical experts suggest that a healthy pace of weight loss is two pounds per week. Remember, approximately 3500 calories create one pound of weight, and you either need to burn an extra 3500 calories or refrain from ingesting 3500 calories to lose one pound. Being realistic about your weight loss progress will help keep you on the right track. 

Remember Your Past 

One of the most important weight loss motivation skills is remembering your past, and deciding not to repeat it. Think about your past and your lifestyle habits that led you to this point. Chances are that the life you lived was unhealthy, causing you to gain weight. When you keep the past in perspective, you can avoid making the same mistakes. Instead, you judge your progress by how far you have come from your past lifestyle. 

Reward Your Accomplishments 

Weight loss is a journey, and you must reward yourself along the way. Even if your goal is to lose 50 pounds, you can reward yourself each time you lose five pounds. Your rewards should not be food related, but something else that you hold valuable. You can reward yourself with a massage or perhaps a new candle. Or you can simply enjoy a quiet afternoon gardening. When you reward your accomplishments, you give yourself further weight loss motivation to stay on the right track. 

Overcome Your Demons 

In many instances, there is a direct correlation with weight and emotional demons. Emotional eating is one of the most prevalent causes of weight gain. Overcoming your emotional demons is a critical weight loss motivation skill. Do you eat when you are stressed out from work? Do you reach for a cookie because your significant other hurt your feelings? When you can identify your emotional eating habits, you develop a weight loss motivation skill that will hopefully prompt you to go to the gym, instead of the refrigerator, to take out your frustration. 

 Focus On Yourself 

The most important weight loss motivation skill has to do with yourself! The most powerful way to lose weight is to achieve your goals for yourself, and no one else. Hoping to lose 15 pounds to impress your boyfriend or to reignite the flames with your wife is not sufficient weight loss motivation. Instead, the weight loss motivation should come from within, you should lose weight to live a healthier life and to feel great about yourself. 

Stay Positive 

Even those with adamant self-control veer from the course occasionally. An important weight loss motivation skill is to stay positive, even when you falter. If you are too harsh on yourself for eating an extra brownie, chances are that you will feel guilty, sabotaging your entire effort to live a healthier lifestyle. By forgiving yourself when you make mistakes and staying positive, you create a path to a healthier weight. 

By honing and strengthening your weight loss motivation skills, you can achieve your goals and enjoy a healthier lifestyle!

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Extreme Weight Loss - "David and Rebecca" ( Season 3 / Episode 1)

The brother and sister in this video lost an amazing amount of body fat!

They obviously had professional help and no financial restrictions which makes the job easier, but they definitely dedicated themselves 100% and they both adopted positive mindsets. If you take away the professional help and the state of the art fitness equipment, would they have achieved what they did?

After watching the video, I would say YES they would, it may have taken a lot longer and perhaps they may not have lost as much weight as they did, but they would have still changed their lives dramatically.

Total dedication, discipline and a genuine will to succeed can't be disguised, and these two have that in bucket full's. Watch the video, use it as inspiration, listen to the help they received and program it into your weight loss journey.

The time for making excuses is over, we are close to starting a New Year, make 2015 a real year to remember, the year you changed your life style forever.

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The Power Of Green Tea

Green tea has been shown to speed up metabolic rates and increase energy expenditure during exercise in healthy adults. 

Additionally, a study published by the American Journal of Clinical Nutrition showed that green tea increases fat oxidation during moderate exercise, improves insulin sensitivity and increases glucose tolerance, all of which can help prevent obesity.

But, as the school of hard knocks has taught us all, there is no magic bullet when it comes to our bodies and our health. While green tea can go a long way toward helping you reach your weight-loss goals, you can't use it in isolation. If you want to achieve a state of optimal health, it's important to incorporate other healthy diet and lifestyle changes into your routine as well. 

Exercise:  There is no aspect of life that can't be improved by moderate, regular exercise. Exercise can reduce your risk of cancer, lengthen your life, keep your brain sharp as you age and even help alleviate depression. Used in conjunction with green tea, exercise is also an excellent aid to weight loss. It burns excess calories, speeds up your metabolism and builds healthy muscle mass. And, since muscle mass itself burns more calories than other types of tissue, you will start a self-perpetuating cycle, making weight loss easier as you become more and more fit.

Drink, Drink & Drink:  All of your bodily processes, from digestion to blood circulation to the formation of essential hormones, depend on water. And you probably already know that it's important to replenish the fluids your body naturally loses by drinking plenty of water every day. But did you know that drinking water can help with weight loss too? A report published in Obesity has shown that drinking two 8-ounce glasses of water 30 minutes before each meal can decrease the total number of calories eaten in a day.

Avoid Processed Foods:  Most highly processed foods are high in salt, saturated fat, sugar and preservatives. They may also include harmful dyes and artificial chemical additives. It cannot be over emphasized that consuming processed foods will have strong negative consequences for both your weight-loss efforts and your overall health. 

Sleep:  A good night's sleep is an essential ingredient to general good health. It supports your immune system, helps you think clearly and allows your body to heal when you've been sick. Those all-important eight hours of rest can also aid in weight loss. Being well-rested gives you more energy the following morning, which allows you to incorporate more physical activities into your schedule, burning more unwanted calories.

Lack of sleep, conversely, can lead to weight gain. One study covered in the article "Study: Lack of Sleep Causes Weight Gain in Just a Few Days," posted by U.S. News and World Report, showed that, when study participants were sleep-deprived, they ate more carbohydrates and fats than usual and rapidly gained weight.






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5 Easy Weight Loss Tips

De-Junk Your Kitchen

It will be painful, but go through your cabinets and fridge and trash (or give away) all your sugary snacks, processed chips and crackers, frozen treats, and any other junk-food items. "When you're busy and pressed for time, you're more likely to reach for these over any healthier food in your kitchen, and that derails weight loss," says Alissa Rumsey, R.D., a nutritionist and spokesperson for the Academy of Nutrition and Dietetics. 

Put Healthy Food at Eye Level

After you've un-junked your kitchen, stock healthy foods and snacks, and put them right in your line of sight so you see them, and reach for them first, suggests Rumsey. "Put Greek yoghurt on the eye-level refrigerator rack, and load the first part of your cabinets with healthy canned soups, instant brown rice, tuna packets, quinoa,low-fat, lower-calorie foods you can see, grab, and prepare quickly," she says. 

Pencil In Your Workouts

Busy people are always putting their appointments in a date-book or on their smartphone planner, and doing the same for your 7:30 p.m cardio class can help you stick to your diet goals. "If you write in the specifics for an exercise session, then you're more likely to view it as another important appointment to keep," says Rumsey. 

Make Big Batches

Seriously, even the busiest CEO or new mum can carve out a few hours on Sunday afternoon or evening and put together a large healthy meal in advance that can serve as lunch or dinner through the week. "Make a big pot of brown rice, roast a heaping tray of veggies, make chilli in your slow cooker, even roast an entire chicken," suggests Rumsey. All of these keep well for days in the fridge, and they can be re-purposed into a variety of meals for days in the time it takes to hit the take away.

Don't Rely on Sugar and Caffeine

A regular morning coffee is one thing. "But when we're stressed and time-pressed, we tend to turn to stimulants like coffee and sugary treats for an energy surge throughout the day," says Rumsey. After the initial jolt, however, both of these wear off and can leave you more tired, and with big cravings. Next time you're dragging, try eating a healthy alternative, fruit is fantastic but sadly most people don't seem to notice.

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Diets To Stay Away From!

Fad diets can be so seductive: 

They typically offer simplified shopping lists, rules that are easy to remember, and promises of big results. But do the results actually come through? It seems that no one, besides the companies offering those books and products, has really taken a comprehensive look into their effectiveness, until now.

A group of scientists decided to take a deep dive into four fad diets, Atkins, South Beach, Weight Watchers, and Zone, to examine their effectiveness in terms of weight loss and reduced risk of cardiovascular disease, particularly in the long term (or over 12 months). Their results, published this week in the journal Circulation: Cardiovascular Quality and Outcomes, show that not only are the diets largely ineffective, but their big claims weren't properly supported in the first place.

The researchers began by systematically searching for clinical trials of the four diets, which they chose for their popularity. Their primary goal was to find sustained weight loss after 12 months, with more minor goals being changes in body fat, body mass index, waist circumference, blood pressure, and other measures of health.

They found immediate issues with the trials they focused on, finding that the studies hadn't followed proper scientific protocol. For example, they noted that the studies typically used young, white, female, obese participants, giving the potential for bias. (What about men, or any other ethnic group?) They also found that there were very few studies that tested long-term benefits of the diets, or any results after 12 months.

Even putting all those major scientific problems aside, the diets just weren't that effective. Their mean weight loss, across all trials, hovered around six to 10 pounds,and that was just at first. By the 12-month mark, the weight was mostly regained and mirrored the participants in the control group (that is, the people who didn't diet). There was also limited change in cholesterol levels and blood pressure.

Those fad diets require a big commitment and big purchases (packaged food, books, and other products) for relatively little pay-off. The researchers noted that the weight-loss market in the U.S. made around $66 billion in 2013, which is pretty crazy if few people are seeing results.

Of course, the choice of diet is up to you. If you love your South Beach diet and feel it is helping your body, then go with it. But when the next fad diet comes along, feel free to feel suspicious, and take a look to see if there’s any unbiased science actually backing up those lofty claims. While it's not as sexy, the real solution for lasting weight-loss may just be making smarter eating and exercise choices.

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The Egg Diet!

If you don't like boiled eggs then this diet is definitely not for you!

If on the other hand you do like boiled eggs, well this diet might be something you want to take a closer look at. Be realistic with your expectations as 7 days is a very short period of time, check your weight at the start of the week, stick to the diet and see what happens....

Fat Burning Workout

Losing weight is a simple concept: you need to burn more calories than you eat!

The British Nutrition Foundation recommends a sensible weight loss of 1-2 lbs (approximately 0.5-1.0 kg) a week. This could mean cutting energy intake by about 500-1000 kcals a day. However, the actual reduction will depend on how much weight needs to be lost, how active the person is and whether they are male or female.

If you want to lose weight faster, you'll need to eat less and exercise more. Essentially, you need to eat no more than 1,050 to 1,200 calories per day (for important health reasons calorie intake should not be lower than this) and take one hour of exercise a day. On this type of plan, you can expect to lose 2-4 lbs (1.3-2.25 kg) in the first week, or more if you weigh over 18 stone (114 kg).

But the British Nutrition Foundation says there are advantages to not being over-ambitious about how much weight you lose. A measured approach is preferable it says because:

* It is not damaging to health. A very low calorie diet (consuming less than 600 kcals a day) can be     dangerous as the body loses too much lean tissue (as well as body fat). This type of diet can also be low in certain nutrients.

* It is easier to stick to the diet.

* Such a diet provides the opportunity to improve eating habits in general which can have long term benefits to health and help to maintain weight loss.

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The Ttruth About Quick Weight Loss

Conventional wisdom says that losing weight quickly is neither safe nor sustainable.

If you crash diet to drop pounds or try something like a juice cleanse you always gain the weight back!

Not so fast: A new study from the University of Melbourne tested the the widely held opinion that people who lose weight rapidly gain it back rapidly and found that it might be just that—an opinion.

The study went on for more than three years and took place in two phases. Two hundred volunteers were divided evenly into two groups: either a rapid or gradual weight-loss program. The participants were all obese but otherwise healthy and aged between 18 and 70 years. The rapid weight-loss group was given an extremely low-calorie diet (450 to 800 calories) over the course of 12 weeks, while the gradual group reduced calories by 400 to 500 calories a day over the course of 36 weeks.

Scientists aimed for both groups to reduce their body weight by 15 percent, just at different rates. They could tell their participants were actually following the rules if their weight did indeed drop. For phase two, over 144 weeks, all participants were instructed to follow an individualized diet for weight maintenance. Throughout the entire study, they also had to meet with a dietitian regularly and perform mild to moderate exercise every day, like a brisk walk.

By week 144 of the study, both groups had gained most of their weight back. The gradual weight-loss group gained, on average, 71.2 percent of their weight back, and the rapid-loss group gained, on average, 70.5 percent back.

In discussing these results, the researchers note that the similar rates of regain suggest that it’s a myth that you “should” lose weight slowly. In fact, they say that members of the rapid weight-loss group were more likely to hit their targeted weight and were more likely to start working out regularly on their own accord. They suggest that getting big results quickly may have been a source of motivation for those participants.

While the results are interesting, they are definitely not an excuse to crash diet. Researchers noted that the strict diets of the rapid group made it impossible to obtain normal (and necessary) nutrients—obviously a huge problem. What's more, this study was done on obese people so it's unclear if those who are only slightly overweight would see similar results.

If you are going to attempt quick weight loss, the researchers suggest you speak with a dietitian to work on a plan that ensures you get the vitamins and minerals that you need. And keep in mind that even if both groups saw similar results, the slow-and-steady method is still much less disruptive to your everyday life—and therefore a much less miserable approach if you’re trying to drop pounds.

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My 40lb Weight Loss Before & After

This one is simple, just watch the video to find out how this lady changed her body shape and life to look and feel fantastic.

Once you have changed your mind set and committed to your weight loss program there is no reason why you can't get the same amazing results. To find out more about "positive mind set" go to:

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Calisthenics Workout!

Calisthenics are exercises that use your bodyweight for resistance and are designed to strengthen and tone your muscles and increase muscular endurance. 

While many trainers dismiss calisthenics as only being suitable for beginners or the less fit, I always believe that this type of no-frills exercise can be a valuable addition to just about any training program for absolutely EVERYONE!

The Benefits of Calisthenics

Bodyweight exercises such as lunges, press ups, jumping jacks, squats and step ups can be performed just about anywhere. This means that you never need to miss a workout just because you are unable to make it to the gym. Also, because calisthenic exercises require no setting up time, you can transition from one exercise to the next quickly and easily which makes your workout effective and efficient.

Calisthenic exercises teach you to master your own body. They teach coordination, balance, proprioception and self awareness. Unlike resistance machines that guides your movements, performing bodyweight exercises effectively means you must control your limbs and maintain proper body position. 

It’s very easy to adjust the difficulty of calisthenic exercises according to your fitness and strength levels. For example, a press up can be as easy as a wall press up with your body only slightly angled to very demanding – such as a handstand press up. No additional equipment is required – simply change your body position. 

Calisthenic exercises are easy on your joints. Exercises such as leg extensions and machine chest presses are safe enough but for some exercisers, these movements can be hard on your joints. If you have a long history of hard training or are over forty and beginning to experience the onset of joint pain, calisthenic exercises are one of the best ways to keep your joints moving while minimizing any discomfort. As many martial artists and ex-military personnel have proven, callisthenic exercises are suitable for older exercisers looking to maintain a high level of fitness despite worn joints.

Size & Strength?

There have been a good many articles on Prison training that I have seen in the past couple of years, that all seem to incorporate calisthenics. Its true that cons have a lot of time to spare in prison and often a lot of them crack on with their training with limited equipment. On 3 square meals a day you should see some of their strength stats! It just goes to prove that you don’t need to be lifting heavy to make serious strength or muscular size gains. 

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Total Motivation

This video is amazing, the strength involved is unreal. While most of us can't perform the exercises that are featured in the video, we can certainly admire the dedication and sacrifice that it takes to train your body to this level.

I would recommend watching the video a couple of times, remember the bits that stick out for you, and when you start training replay the clip in your head when you feel like giving up. The word can't does not exist when you start training, you can always push harder or go faster. If you can overcome the voice in your head telling you to stop, you can achieve anything. Don't give up, keep working hard and never lose focus....  






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Easy Ways to Lose Weight

Watch the video and listen to what is specific to you. Below are three main tips which we feel can work for everyone. It's not rocket science, just good old fashioned common sense, that anyone can adapt their life style to accommodate. The golden rule - if you want to see change you have got to make change!   

 Eat right post-workout

People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. A safe bet post workout is to drink a protein shake or combine protein with carbs and a little natural fat, (tuna sandwich made with whole wheat bread & mayonnaise).  

Use the Red, Orange and Green rule

At each meal include one food that is any of these colours. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. Try to eat white meats and oily fish only, but go mad with the colour when it comes to vegetables! Use salads at lunch times as a quick and easy meal to prepare and something you can eat anywhere.

Be a Heavy Drinker

Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 6 large drinking glasses. the best advise here is to invest in a quality drinking bottle and sip water constantly to avoid the "bloated feeling," which occurs when you drink too much too quickly. Water also takes up space in your stomach so you'll feel fuller while taking in less calories.

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Lifting Big and Altering Expectations

As a society, we seem to be collectively less taken aback to see or hear about women lifting weights, and more supportive of the endeavour.

In addition, strength training has shot to the top of the recommendations list for many a mainstream health organization, including the Centres for Disease Control and Prevention; their website recommends strength training for men and women of all ages, listing benefits such as more muscle strength, increased bone density, better balance, weight maintenance, improved glucose control, and arthritis relief, among others. 

It also acknowledges the benefits beyond the physical, saying that lifting weights “can also have a profound impact on a person's mental and emotional health.”

The advantages of lifting heavy-for-you weights (heavy depends entirely on the lifter) are myriad, from a higher caloric burn post-workout to greater loss of intra-abdominal fat to greater muscle definition. The “toned” look that many women are looking for is, in actuality, the building of more muscle and the burning of more fat, so going big (meaning doing anywhere from one to 12 reps with a "heavy" weight( moves you closer to toned than doing dozens of reps with a very light weight.

And that doesn't even touch the feeling of capability and confidence that comes with moving big numbers.

There are, unfortunately, still times where we may have to field unfounded warnings about bulking up (my standard response: women don’t have the testosterone levels to get totally jacked unless they lift often and eat very, very big, very, very often), but mostly the reaction is pure admiration and support. 

People’s pre-existing ideas about what’s possible shift in an instant, and with every one of these interactions, we transform what it means when a woman says, “I lift weights.”

To be clear, we are not in any way obligated to usher in new expectations, but I like to believe that every time you act as an ambassador for big weights, an angel gets its wings.





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90lb Loss in 4.5 months!

Is loosing 90lb's in four and a half months possible?

Is it a good idea perhaps is the more important question!

The lady in this video decided she was going to change her life style and appearance as she was unhappy with them both. She achieved her journey without spending lots of money or hiring personal trainers, simply because her "mind set was positive"

Weather the method she decided to use was the right one or good for her body is another question, but the video shows the transformation to her body and she explains the difficulties she encountered a long the way.

Whilst I congratulate her on her achievement and her absolute strength of character, I would strongly advise seeking medical assistance before starting such a radical routine. The safest way to lose weight is to steadily lose a manageable amount (approx 2lb a week) over a sustainable time period, eating healthy nutritious meals which allow your body to repair and sustain it's self throughout the journey. 

Weight loss journey's are individual adventures and what is right for one person doesn't automatically make it right for another. Research all types of diets, exercise programs, clubs and gymnasiums, take little bits from each one, listen and talk to people and then when you are ready make your decision.

Whatever you do, don't rush into weight loss unprepared, you could waste a lot of time and effort, but worst of all you could send yourself backwards! Be smart, take control, prepare and act only when you feel you are mentally strong enough to see it through to the end.

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