Weight loss is based on the equation that energy in must be less than energy out. This is popularly expressed in terms of calories. Every food has a calorie value and similarly, when you exercise, you burn calories. Here in New Zealand the calories are not usually stated on food packaging but if you take the kilojoules or energy value that is on the pack and divide it by 4.2 it will equal the equivalent calorie value. The average amount of calories that should be consumed for men is 3000 and for women its 2500, however this guideline is based on regular exercise. If you slept all day the human body would burn 1200 calories, so the calorie intake needs to be adjusted according individual lifestyles. An hour’s cycle burns about 500 calories on average but this needs to be challenging and at a fairly high intensity. Cardiac exercise (that which increases the effectiveness of the heart) is the quickest way to loose weight, however it has been proven that high intensity resistance training increases weight loss as well as building and toning muscle.
The diet plans section of the website analyses the benefits and challenges to various popular diets. It is important to remember that while your diet is important, exercise is paramount and the maintenance of any diet depends on it.
The secret to maintaining a diet and achieving weight loss is to simply eat balanced meals either 3 times a day with larger portions or 6 times a day with smaller portions.
* When you eat a meal aim for half of the meal to be vegetables or salad with a low fat or no salad dressing. The rest should be a quarter meats or protein and the other quarter carbohydrates.
* Your carbs should be of wholegrain sources to maintain blood sugar levels. For example brown or wholegrain rice, baked potatoes, whole wheat pasta etc. Meats should exclude any smoked meat such as bacon; pork should be avoided as well as any processed meats like Frankfurt’s, Vienna’s, and Boerwors etc. A good protein alternative for vegetarians would be lentils, chickpeas, tofu and eggs. Remember to cut off any visible fat on the meat.
* You should also aim for 2 snacks a day. Aim for proteins as this will keep you blood sugar levels steady. If you eat sugar or fat you will get a sugar high followed by a crash forcing you to eat more than you intended. Snack examples are nuts, cucumber and peppers dipped in hummus, rice cakes with cottage cheese, air-popped popcorn or a boiled egg.
* Avoid fizzy drinks, flavored yoghurts, pastries, chocolates, sweets, crisps, sugar and any processed food. We were not made to eat these sorts and they should only be eaten in moderation to lose weight or maintain any weight loss.
* If you read a food label and there are ingredients that you don’t understand, it is better to leave the product. Your body will benefit from more wholesome foods as fresher organic food will be packed with nutrients to enrich your life.
* Aim to exercise at least 4 times a week as this will accelerate your weight loss. Try doing weights and cardiovascular on alternate days. You can also see our personal trainer section for information on getting your own personal trainer.
* Try and take a vitality pack of food supplements such as a supplement for your whole grains, a supplement for omega 3 and a supplement for all your vegetables. It has been scientifically proven that we are surviving on less than 10 vitamin requirements when our bodies actually need 23. Taking these food supplements will improve the quality of life, increase you metabolism and increase your immune system.
|
