8 Modern Fitness Hacks That Are Making Your Workouts Easier

Diet & Weight Loss, Exercise

Avoiding exercise is like trying to avoid the tax man, it may be possible in the first instance, but both have unavoidable repercussions in the end!

We should all know that having a daily fitness regime will have a huge and positive impact on every aspect of our health. Most of us know that this can be difficult and even contemplating a jog around the block can seem like too much effort, but it is possible to go from your ‘Couch to 5k‘ within two to three months. It takes motivation, dedication and plenty of will power, and there are not any short cuts to getting in shape, but they are things that can help.

…So let’s look at some modern fitness hacks that are allowing us to lead healthier and easier lifestyles as a result!

 

Workout Kits

Apparel That Holds Your House Key!

Image: courtesy of Nike.com

Image: courtesy of Nike.com

Particularly during the summer months, I find that not all of my workout kit has appropriate pockets… so this hack is essential! Gone are the days where keys were placed under door mats, or in our shoes or sports bras! Modern key holders come in many forms, including:

  • Pouches that attach to your waistband or trainers (as shown above).
  • In the form of wristbands.
  • As part of your armband that holds your phone or Mp3 player.
  • Devices that allow your key to be clipped to your finger!

 There is something for every budget!

 

 

Specialised Sport Trainers!

saucony-ladies-hurricane-15-shoes

Image: courtesy of Barrington Sports

Personally, this modernisation has been a lifesaver! As an adult, I’ve felt the effects of having predominately flat feet; they’re great for swimming (ha!), but unfortunately nature is not very forgiving towards those that lack arches!

Specialised trainers have allowed me to enjoy the activities that I love whilst preserving my knee and hip joints. Variable to your sport and personal needs, they have really come a long way, both from a fitness and design perspective. When it comes to workout kits, you should only invest in the essentials (trainers being at the top of the list!). The phrase that I am familiar with goes like this, “spend £80 on your trainers and a fiver on your t-shirt”!

This is partially true, apart from the next couple of items.

Such as…

 

Sports Bras!

Image by: Heikki Siltala_Flickr

Whether you’re well-endowed or not, all bosoms need some TLC when it comes to sports and leading an active lifestyle! Expect to forgo at least £30 for anything decent. It’s a small price to pay considering what the alternative is, but can you really imagine a world without this fitness hack?!

 

sports-bra_BBC image

Image: courtesy of the BBC

The first sports bra was developed nearly 40 years ago! It was initially called ‘The JogBra‘, developed by Lisa Lindahl, Hinda Miller and Polly Palmer Smith. It’s certainly come a long way since then and our appreciation and recognition for this light-bulb moment has definitely not been loud enough!

Many major brands offer support to all shapes (big and small), even for nursing mothers.  However, a lot like well-used trainers, they will lose their shape and support over time (especially if you skip the handwash cycle girls!) and will need to be replaced…but this item is indeed priceless. No?

 

Specialised Clothing (and we’re not talking brand names)!

SION Apparel_Trapani_BSO_Flickr

Image by: SION Apparel_Flickr

Thermal or moisture absorbent tops, bottoms, socks and/or hats can be a lifesaver for die-hard runners and/or year-round fitness enthusiasts. Helping to regulate your body temperature and/or draw moisture away from your skin is a modern day fitness hack that most people take for granted. Definitely worth spending the pennies if it keeps you active and enjoying the outdoors all year round! Some general advice regarding fitness attire, wear something fun but skip the name brands unless it’s really offering you something of substance; the words ‘Do it!’ across your chest is free advertisement at best and only professional athletes reap the benefit of that one!

 

Fitness Aids

Image by: Fitness Crazy_Bosu Ball_Flickr

Fitness devices might sound ‘gimmicky’ to some, but I cannot stress enough the importance of a core (aka our back and abs) workout! Ever suffer the result of bad posture and/or weak core muscles? Well naturally slumping forward in a chair, being struck down with sciatica and/or slipping over wet rocks/leaves on a nature hike might ring a few alarm bells! Some of you might regularly practice yoga or Pilates, whilst the rest might be doing nothing or relying on these fitness aids! None the less, as we rely on our core for a variety of everyday movements, it’s especially important that we develop our own core workouts in order to improve our mobility, balance and overall muscle strength and fitness.

I was first introduced to this gismo over eight years ago and it was love at ‘first step’, particularity because I hate ‘standard’ sit-ups! It was an overdue awakening, highlighting that I was not truly as fit as I would like to think. It’s just so much fun too- no matter how silly I looked doing it!  How it works, you will simply wobble so much on it that you will really have to engage your core muscles, keeping them iron-tight so as not to wobble off!

The Bosu company provides a range of products (research before buying!), but the Bosu Ball offers a multitude of exercise platforms:

  • Dome side up: to build lower body strength, work on your core and for cardio workouts (which will have you in a pool of sweat)!
  • Platform side up: for upper body workouts and some ab work.

It’s great for all levels and if treated with respect, it can last a very long time! Unless you already have a rock-solid core, your legs will start to ‘shake like a leaf’ initially, but over time you will grow stronger and really feel and see the positive affects it has on your body (as long as you consistently use it!).

Thinking back, the infamous eighties ‘Pogo Ball’ (for those lucky enough to have one) got children active whilst strengthening their core muscles at the same time!

Now that's a happy face! :D Ignore the iconic stone wash jeans and '80's phrase shirt'.

Now that’s a happy face! 😀 Ignore the iconic 80’s stone wash jeans and ‘phrase shirt’.  Image by: Billy Lane_Flickr

 

 

Home Cardio & Strengthening Equipment 

Image: courtesy of Review-fr.com

This has always been an area of debate! Some might question why we would want to exercise indoors when we have nature on our doorstep (particularly those lucky enough to live near a lot green space or parks)?! Well sometimes it’s just not that clear cut; professional and/or personal circumstances (had a baby recently?!) don’t always allow us to have our dream or even the ideal and frequent workouts that we desire! Sadly, sometimes the things that we can afford (aka nature walks) do not offer’ the same benefits as, e.g. a cross trainer, some dumb bells and a yoga mat will.

I’ve owned my cross trainer for nearly four years and it’s been bliss, particularly for the times where I’ve finished work late, couldn’t afford leisure activity, the weather has been less than desirable or when I wanted a joint-friendly/diverse exercise; it’s really facilitated the momentum of my healthy lifestyle. I initially bought it and lost about ten pounds of laziness (bonus!) and it has not become a coat rack, dust magnet or a nuisance to my neighbours (its’ very quiet when in use)!

If you consider the cost of an average gym membership, it’s paid for its self in less than a year and a half (given that you use it frequently- and I have!).

My top tips, as long as you do try and make this your sole source of cardio and keep updating your music and the exercise programmes that you use on it, home exercise equipment is never boring.

Oh, and do not skip on doing some research before you invest in one!

 

 

‘You Got Music In Your Step (Literally Whenever You Feel Like It)’! 
Xnet Online_Flickr_Mp3_Mp4 Player

Image by:Xnet_Flickr

Kids today (yes, I’ve said it- I must be getting old!) don’t fully appreciate the handicaps of their predecessors! Walkman’s and portable CD players were not the best mediums for fitness (our struggle was very real)! Previous generations did not only endure the stress of manoeuvring them throughout their workout, with occasionally poor and inconsistent sound quality, but we had to source the music first! Recording music off the radio, creating ‘mix tapes’ or purchasing expensive CD’s ring any bells?? Torrent sites and Spotify were non-existent!

Ash Dowle_vintage sony walkman_flickr

Image by: Ash Dowle_Flickr

Mp3 players and modern mobiles that act as music players have limitless music supplies (ahem! large storage capabilities and internet connections!), enabling us to create timeless and/or addictive work-out playlists; not to mention that we can also source audio books to listen to whilst cycling at our local leisure centre (score!)

These devices are obviously a lot smaller and/or compact, making listening to music easy for everyone.

Some studies have shown that listening to music whilst working out can be moderately healthful… and I for one could not imagine workouts without music!

 

 The Internet
Computer screen macro

Image by: Cvrcak1_Flickr

The internet, for good or the bad can offer a huge range of information that can facilitate us with healthy eating and fitness hacks. Some areas of interest includes:

  • Your local markets for cheap produce and other food items.
  • Free workout videos (*but consult your GP before embarking on a new regime).
  • Food and fitness apps: making us accountable for our calories and fitness (as mentioned below!).
  • VLOGS: informative food prep and cooking instructions for all levels.
  • Blogs and health sites: that offers a tonne of free recipes and ‘health advice’. ****Click here for some tasty plant-based recipe ideas!****

In terms of health advice, just make sure to access quality information. For the love of God, use evidence-based information over someone’s opinion, pleaseee!

 

Fitness Trackers and Apps 
Karlis Dambrans_FitBit_Flickr

Image by: Karlis Dambrans_Flickr

For the tech-savvy or those that are motivated by having the facts and figures staring them straight in the face, these type of gadgets could possibly assist you in reaching your fitness goals and developing a more positive and permanent quality of life!

 Making yourself accountable for what you are eating (at the touch of a button!) and the rate at which you are ‘actually’ burning it off, could be the wakeup call and motivation that you need to make some informed choices about your health.

These devices and apps can aid a better workout (as some studies have shown) by tracking your fitness and helping you to meet your fitness goals. Personally, I think that  they could also help to bring out our competitive sides, pushing us to go on and be a healthier version of ourselves!

Unfortunately, unless you use them more often than none, it could end up being expensive paperweight.

 

The World Around Us Has Changed to Facilitate Our Health

Image: Eat2Health Blog Photography ©2015

It has been show that sitting for extended periods can have a negative effect on our health; it’s linked with chronic diseases and premature morality- as shown here.

Luckily the modern world has facilitated us to get off our bottoms by:

  • Modernised trails (some of which used to be rail lines, now allow for on-road and off-road cyclists and easy walking).
  • Modernised parks with free fitness equipment for all ages.
  • Free tennis and basketball courts (although we still need more!).
  • Dirt cheap and (occasionally 24 hour) gyms and leisure centres; some of which have childcare!

…just to name a few, all of which can help us to lead healthier lifestyles! #change4life

It’s also worth considering modern day architecture! Yes, odd structures and buildings, e.g. sports stadiums in the heart of our cities can allow us to make use of their design (and space) as part of our daily exercise regime.

Herrett_061015_0036 Steps leading to the new Arsenal Emirates Football Stadium London UK Copyright © Roberto Herrett. All rights reserved.

Image by: Roberto Herrett_Flickr

For instance, we used to run up and down the Arsenal Stadium’s front and posterior steps as part of our half marathon training (many moons ago)!

This particular stadium also allows for people to run or skate around it’s outside…just please do not do it when matches are on- unless you want possible confrontation with angry football fans!

And finally…

 

Inventive Workouts- Something for everyone!
Kevin__Flickr

Image by: Kevin_Flickr

I think that most people would agree that workouts have the nature of becoming very repetitive and boring. Changing our workouts is great for continued motivation, (keeping our sanity!) and partially because our body has an amazing ability to adapt, and exercising is no exception. Over time, doing our ‘go-to’ exercises over and over will decrease the effectiveness of our workouts. #weightlossplateau

This is why, if you are able, you should have a variety of strength and cardio workouts.

It’s a great feeling to do a new regime, testing our abilities and feeling ‘new muscles’… ones that might even keep us walking like a cowboy for three days! Yes, I’m sure we’ve all been there, the realisation that we have not utilised our inner thigh or glute muscles as much as we should of in the past. One sure solution, make sure you ‘stretch it out’ after each workout to help prevent your muscles from seizing up.

It’s worth looking at local bulletin boards or having a quick internet search; these should highlight a variety of fitness classes (there is something for everyone, no matter how young or old!) that should help to spruce up your current regimes.

If all else fails, you can literally exercise anywhere…

  • At your work desk: ‘glute flexing’ or bicep curls with water bottles anyone?!
  • In your kitchen: dance or do some squats whilst your waiting for the kettle to boil or your pasta to cook!
  • On your way to your local shops: speed walk or take longer strides… even break into full-blown lunges if you dare!
  • Whilst talking to your friends or family on your mobile: hands free options allow you to go lift some dumb bells and do leg lifts (Jane Fonda style if you like!).
  • Especially in front of the TV: cardio equipment or yoga poses can be easily positioned in front of your tube!
  • Utilising tried and true fitness hacks: walking whenever you can, e.g. getting off the bus, train or tube a couple of stops early, cycling to work, using the stairs instead of the lift or limiting the time spent in front of electronic devices.

Just go for it (30mins every 5/7 days if you can)! The only thing that can truly stop you from enjoying fitness and a healthy lifestyle is yourself…

…well, maybe your boss?! exercise with discretion!.

 

Sources:
NHS Choices
Nike.com
Flickr
BBC
Bosu.com
NCBI
Written by: L. Risby BSc Nutritionist

A New Year’s Resolution: Weight Loss & Healthy Living

Diet & Weight Loss

Well, it’s that time of year again…yes, where everyone reflects on the previous year and contemplates changes; weight loss and creating healthier lifestyle choices normally making it into the ‘top ten’! Perhaps its your New Year’s resolution? Are you feeling hyped and positive going into 2015? … All ready with your new ‘kick-ass’ healthy-living regime to create a healthier you?! Perhaps you are now the ‘master of your temple’ and no one is going to stand in your way…not even yourself? If you answered yes, what is your plan of action?

 

Photo by: Israel Byrne_Flickr

Weight loss and living a healthier lifestyle should resonate further than a ‘New Year’s resolution’ though… because we deserve that much right? To be healthy and happy for more than 2-3 months of the year? Of course we do! But if you think it’s a simple process, think again (I’m not saying this to discourage you, I just think it’s better to be open and honest). If it was easy to lose and maintain weight loss, there wouldn’t be such an obesity epidemic!

 

Negative behaviours learnt over decades can take ages for us to convert into positive ones…but it is possible. It’s not a perfect system and we have to be able to accept the highs with the lows of this new journey that we’re about to embark on… and of course, how weight loss works. For example, I’m sure you’ve heard the phrase “you can’t out-exercise a bad diet”…well you can’t change unhealthy habits until you can explain and accept what is causing them in the first place either!

 

Successful weight loss stems from a combination of controlling your actions & emotions…

 

The 5 Building Blocks For Successful Weight Loss

  1. Motivation: You might of have had a recent health scare or received unsolicited comments from your family or friends… but unless you are motivated for healthy changes and a better quality of life (maybe this requires you to ask for help & support?), you’re not going to change your unhealthy habits…period!
  1. Exercise regime: Firstly, do something you enjoy, your more likely to stick to it. Making time to exercise (with a realistic schedule) will aid weight loss and create a healthier body and mind; check out my previous article for fitness guidance. The more you exercise…the better you’ll feel….and eventually you’ll start seeing positive changes that will motivate you to keep it up…but you know that this is only part of the healthy living/weight loss equation.
  1. Healthy Diet: Weight loss requires a daily reduction of calories. You can’t out exercise a bad diet…. So do not treat your body like a human dust bin and expect to be the epiphany of good health! Do you know anyone that spends an hour in the gym a few times a week and still eats takeaways, sweets and drinks alcohol because they think they have created the perfect energy balance? How do they look? Are they a model for healthy living?

Calories in vs. calories burned folks! Even if you reduce your calories throughout the week and have a big ‘blow-out’ (you know, the “I allow myself to eat anything for a day”)…might be enough to undo all your hard work! To loss 1Lb a week you must burn 3500kcal through diet and exercise….so everything in moderation. Enough said!

4. Self-analysis: It’s your rational, explanation and acceptance ….why are you overweight? Why are you changing your lifestyle? If your emotions are running high they can reek havoc on your lifestyle choices… not addressing your: overeating at meals, how your emotions trigger mindless eating, secret binge habits that are possibly followed by hours of exercise to try and counteract it, or induced vomiting will not create the ideal environment for change….you are more likely to fall back into old lifestyle regimes.

You can’t expect weight loss to make you happy (thin or overweight, everyone has problems and concerns) and equally you cannot eat to try and suppress your emotions…

It’s important to address your mental health. Your mind is essential organ like everything else. If your heart or kidneys were sick, would you not seek intervention? Why not do the same in this instance?

  1. Commitment: You love the results, but do you know how to keep the momentum going? You have to plan ahead to help instil your positive lifestyle changes and commit to making these changes ‘permanent’; keep them small and practical to keep yourself motivated!

 

 

 

10 Reasons Why Weight Loss Regimes Fail

Photo by: Anitarium Nutrition Team_Flickr

 

 

1. You do not take the time to plan ahead, e.g. preparing healthy lunches, making time for  exercise, meditation etc.

2. Unrealistic goals/expectations: being too fixated on numbers or body shapes, e.g. losing a stone in one week and wanting to look like a super model is non-sense, as is assuming dieting alone will rid you of fat and cellulite.

3. Your emotions: Not trying to fix/address the underlying reason(s) why you are fat, overweight, unhappy etc and thinking weight-loss will make you instantly happy.

4. Lack of knowledge: about healthy foods/portion sizes and exercise.

5. Lack of support and/or pressure from: family, friends, work colleagues and the media (a.k.a horrible gossip magazines pushing the latest skinny celeb!)

6. Refusing to incorporate exercise.

7. Too restrictive! Not eating enough and the lack of nutrients will cause hunger and inevitably, unhealthy food cravings & binges takes over.

8. Undesirable physical side-effects, e.g. G.I problems (constipation, diarrhoea, bad breath) or mental decline (fatigue, irritability, brain fog, headaches or mood swings) due to (see number 7!).

9. You make the age-old mistake…you view it as just another fad diet or crazy ‘detox’ and not a lifestyle change.

10. Cheating in the kitchen, e.g. relying on ready meals or convenience foods (even ‘weight watcher’ ones) and do not try to learn essential cooking skills to maintain a healthy lifestyle (beyond your initial weight loss) through the acquired knowledge of ‘healthy foods and portion sizes’.

 

Ways to stay motivated, kick-butt & keep living a healthier lifestyle!

 

Weight Loss & Healthy Living Tools

Photo by: Yacine Amirl Flickr

 

  • Embrace changes and the lows and highs of your journey.
  • Ultimately we are our own worse enemies when it comes to sticking to healthy lifestyles… so stop making excuses and standing in the way of your own success!
  • Keep a weight loss diary. Record your food intakes, moods, exercise and body measurements. This can allow you to reflect on changes, possible set-backs and what stimulates your food choices.
  • Exercise! Make a plan, whether it’s using your local leisure centre, walking to work, only using stairs and not the escalator or a running app on your mobile to help motivate you….
    • Eat a healthy breakfast: set your mind, body and metabolism up for the best day possible!

      Photo by: Brent Hofacker Flickr

 

  • Knowledge of healthy foods and where to source them in your local town. Try cooking in advance, prepare your own lunches and snacks to avoid temptations at work.
  • Kitchen essentials: to prepare and  store healthy foods, e.g. tupperware, a blender, slow cooker, food processor, low-fat cookbooks etc.
  • Do not use foods at ‘treats’. Save for a holiday, new clothes, a down payment on a house….create positive choices and reinforcements (that will not cause weight gain) and reduce negative temptations and old habits.
  • Keep temptations out of the house! Its simple and the so many of us can vow for this (myself included). Its all about portion control …and sometimes that means making something very scarce!
  • No restrictive ‘diets’! Eat an abundance of fresh fruits and vegetables and source: lean meats, fish, nuts, legumes, pulses and whole grains. Why not even try going vegetarian or vegan for a month? Veganuary anyone?! 

    Photo by: Helga Weber Flickr

 

  • Have a ‘Stress Outlet’, e.g. meditation, dance class, a spa day with your friends…something that will distress your mind and body…balancing hormones, mood, diet & a better quality of sleep= weight loss.
  • Create a support network! Have one in place consisting of friends, family, your GP, dietitian or recognised nutritionist or even weight loss club etc. It needs to consist of the people that are going to encourage, motivate and offer you support with your new journey!
  • Bedtime routines! Eat your main meal 2-3 hours before bed, wind down 1-2 hours before bed and create the perfect temperature, lighting etc. in your bedroom that will enable an ideal night’s rest (preferably for 7-8 hours!).
  • Read daily/weekly, do puzzles! Keep your mind active and prevent mental decline!
  • Photo by: Paul Bence Flickr

  • Being mindful of existing medical conditions, e.g. diabetes, PCOS, heart disease. Learn how to support and treat them through healthy lifestyle interventions.
  • Focus on body measurements rather than what your bathroom scale says.
  • Give your old, ’fat’ clothes to a charity shop because you won’t be needing them anymore!
  • Keep hydrated! Check out my other article for quick tips on hydration. 
  • Health ‘M.O.T’s’: Try and overcome any fear of needles and get your cholesterol, blood glucose and standard blood work checked… because ignorance isn’t bliss.

    Photo by: Gemanji Flickr

  • Don’t be afraid to say ‘NO’ to people! Whether it’s to their office baked goods or meeting them after work at a pub…especially if it interferes with your new lifestyle choices, e.g. tell them you’ll meet them for a quick bite after you go for your nightly jog! If they have a problem with this, then its something that they can reflect on….maybe they will realise they should be exercising more themselves!!

 

Major life changes…whether it’s weight loss, creating healthy living habits, planning for a family or saving for a house….these major milestones/events all require planning because they face potential hurdles, hardships and problem solving ahead!

If you stumble at the first hurdle, just pick yourself up from that moment and move ahead. Do not dwell on your failures; people are always too quick (by nature) to put themselves down. Praise yourself every step along the way and remember nothing is impossible if you really desire and work hard for it….especially now that you have the tools for success!

 

If you have any questions regarding the following information, please feel free to drop us a line.

 

Thank you for all of your kind thoughts and support this year. 

 

Article written by: Lynn Risby
Feature image by: Faycel fx_Flickr

5 Steps To Cut Out Sugar And Why You’ll Be Happier for it!

Diet & Weight Loss

Following on from my previous article, I am now going to offer some advice on how to reduce your sugar intake…without being the bearer of bad news! You may be currently worried about your health, or have been influenced by the media or even your best friend, but there have been some logical points made as to why we should monitor and reduce our sugar intakes.

Here are simple and realistic ways to improve your diet and the quality of your life without relying on a ‘sugar crutch’.

 

5 Small Steps To Reduce Your Sugar Intake:

 

1. Analyse Your Cravings & Retrain Your Taste Buds
Photo By: Angela Jin Flickr

Photo By: Angela Jin Flickr

Analyse and reflect on your cravings before you reach for your next sugary fix.

As a previous ‘Condiment Queen’ myself, I had to reflect on my usage; I was quite a fussy eater as a child and they made foods more pleasant.

Adjust your sugar intake over time and your palate will adjust with you; as a child I loved triple chocolate everything, now I prefer savoury foods.

 

 

 

2. Find Fruit & Vegetable Substitutions
Photo By: Lucky Lebepe Flickr

Photo By: Lucky Lebepe Flickr

Eating fresh produce will help fight sugar cravings through its natural sweetness and high fibre contents.  High fibre= fuller for longer and no sugar crashes.

Try naturally sweet vegetables, e.g.  carrots, sweet potatoes, bell peppers, squash and sugar peas. Instead of jam try whole or pureed berries on porridge or multi-seeded toast. Add whole fruit to plain yoghurt. Eat a multigrain wrap with grapes and peanut butter or sliced apple with almond butter. Be inventive and substitute sugar in baking with, e.g. pureed sweet potato, squash, carrot, apple or ripe bananas instead.

Take it easy on the dried or tinned fruit in syrups, as these have higher sugar contents; eat whole fruits instead of fruit smoothies/ juices as they offer more fibre and less sugar.

 

 

 

3. Don’t Use Sweeteners?
Photo by: Gianna Ferretti Flickr

Photo by: Gianna Ferretti Flickr

‘Natural sweeteners’ like honey and other unrefined sugars (i.e. coconut sugar) are slightly higher in nutrients but it is still sugar. Sweeteners, depending on the variety, can be hundreds or thousands’ of times sweeter than actual sugar; both sweeteners and natural sugars and can still enable your sweet tooth.

Information regarding artificial sweeteners is inconsistent. The EFSA has deemed them safe but studies still explore their possible side-effects.

Some studies suggest using artificial sweeteners could leave you craving more sugar, making it harder to cut it out, lose weight and fight chronic disease. While others suggest they might cause cancer or type 2 diabetes …but the jury is still out!

Don’t fall into media promotion, e.g. ‘Coca Cola Life’; there’s nothing natural about drinking chemicals sweetened by plants!

 

Photo by: FoodBev Photos Flickr

Photo by: FoodBev Photos Flickr

 

 

 

4. Read Food Labels
Photo By: Health Gauge Flickr

Photo By: Health Gauge Flickr

Refer to my previous sugar article for the ‘56 names of sugar’ when you go shopping; check for high and hidden sugar contents.

Check foods and beverages, e.g. some herbal teas have sugar.

Refer to the FSA guidance regarding healthy dietary sugar intakes.

 

 

 

 

 

5. Eat Balanced Meals & Exercise
Photo By: Steffen Egly Flickr

Photo By: Steffen Egly Flickr

Eat lean protein, complex carbohydrates and vegetables. Protein doesn’t have any effect on your blood sugar levels, therefore you will not get a ‘sugar rush and crash’, unlike refined carbohydrates and sugars.

Regular exercise will make you feel healthier and reduce sugary cravings. As mentioned in my previous article Diet and exercise, exercising is beneficial for both your physical and mental health.

 

 

 

Why You’ll Be Happier Weaning Yourself Off The ‘Sugar Train’!

 

Physical Motives

Having a high sugar intake can be a prerequisite for unpleasant health conditions. Check out some possible consequences.

 

 

Mental Motives
  • To control your moods and concentration levels

To operate at your best, your blood sugar levels should not be too low or too high. Consuming regular and ‘healthy sugar sources’ will enable sustained concentration and moods; mental focus and activity use a lot of energy.

  • To Increase your energy levels

A healthy diet will allow you to enjoy ‘active’ activities, as your waistlines decrease and mental and physical power increases.

  • To gain back control

Any sort of change requires motivation and willpower. Take pride in the fact you’re making healthier choices and reaping the benefits of a healthier lifestyle!

 

 

I know that people generally like to hear good news about their bad habits, but I’m afraid that’s not going to happen today.

Hopefully I have empowered you to try to cut down or even eliminate sugar from your diet over the next week or month, it can’t hurt?

 

Article written by: Lynn Risby BSc Nutritionist
Feature image by: Libby Babet Yahoo!7 Flickr

Cellulite: Is There A Cure?

Diet & Weight Loss

Raise your hands if you have suffered from cellulite? I have and it’s not at all surprising. Cellulite is a common condition that affects approximately 90% of women, on areas of our bodies where subcutaneous fat tissue is found, e.g. our thighs, hips and buttocks.

 

It is a normal part of the female anatomy, no matter how unfair it seems. Cellulite is a term that describes the appearance of ‘bumpy/lumpy’ looking fat on our bodies but it’s not a disease. The term originated from French medical literature over 150 years ago and the term has evolved ever since (1); the media and beauty companies have played a terrible role in this.

Photo by: Heather gill Flickr

Photo by: Heather gill Flickr

The media have victimised and targeted female celebrities cellulite repetitiously. I’ve tuned off to the fact that they print these horrific pictures which try to dictate our self-worth.

The beauty industry is attuned to our insecurities and various names for cellulite have developed as a result: ‘orange peel’, ‘cottage cheese’, ‘mattress’ or ‘pin cushion’ skin. It’s all very distasteful and they throw insult to injury by endorsing products that supposedly ‘help alleviate all our cellulite worries’.

 

There have been a few scientific studies into the structure of cellulite but there has been many claims and products advocated by companies without scientific evidence. Some products and techniques include:

 

 

1. Spa Treatments
Photo by: Adam1175 Flickr

Photo by: Adam1175 Flickr

Massage And Other Treatments

Massage, body wrapping, laser and ‘radio-frequency’ techniques have been used.

They may have a temporary effect on cellulite reducing ‘dimpling’, but they do not necessarily ‘remove and eliminate’ cellulite in the long term.

 

 

 

 

Photo by: Maya Beauty Flickr

Photo by: Maya Beauty Flickr

Derma Roller
It penetrates the top layer of the skin without pain/bleeding; the puncture wounds are supposed to stimulate collagen and elastin production.

The claim:‘new collagen enables the skin to become thicker, stronger and more elastic, reducing the ‘dimpled’ areas and improving skin circulation’.

 

 

 

2. Potential Cosmetic Interventions
Photo by: Candace jones Flickr

Photo by: Candace jones Flickr

Surgery Anyone?
Going under the knife seems like a very drastic solution for anything, one that should not be taken lightly. The cost alone is enough to keep us out of hospital gowns.

Dermal fillers have also been thought to help, but again this is a costly endeavour and the results only last a few months.

 

 

 

3. D.I.Y Cellulite Accessories
Photo by: Wibisono AK Flickr

Photo by: Wibisono AK Flickr

Creams
Some products with Centella asiatica claim to help cellulite. Some are said to break down fat and smooth the skin, but none have shown permanent results.

“Their apparent effect on cellulite may be due to narrowing blood vessels and forcing water from the skin, which could be dangerous for people with circulatory problems.”  WebMD

 

 

 

 

 

Photo by Wibisono AK Flickr

Photo by Wibisono AK Flickr

Thermal Compression Leggings
They claim: to eliminate cellulite through massage action and ‘special ingredients’. Mesh fibres in the leggings massage the skin as we move, and are said to ‘improve our circulation, encouraging lymphatic drainage and help to rid us of cellulite’.

Ironically, wearing our ‘normal’, tight clothing can contribute to the appearance of cellulite as it has been said to ‘cut off circulation and limit blood flow’.

 

 

 

 

 

Photo by Feline Butcher Flickr

Photo by Feline Butcher Flickr

Dry Body Brushing
Brushing and/or stroking in the direction of our heart (on a regular basis), is said to increase lymphatic drainage and encourage fat dispersion that help ‘combat cellulite’.

 

 

 

 

 

 

 

Photo by: Kyle Klassen Flickr

Photo by: Kyle Klassen Flickr

Food Items And Pills
Some things claim: to help improve nutrition to our bodies cells and connective tissue, displace fluid, influence blood flow and weight loss or remove ‘toxins’ from our bodies, all of which should ‘aid cellulite reduction’.

Staying hydrated will help keep our connective tissue strong and supple. This ‘might aid weight loss and assist with cellulite appearance and formation’.

 

 

So what types of myths have led to the marketing of these products?

 

Cellulite Myths
Myths True or False?
Cellulite only affects fat people, never skinny people. False. It can affect all body types.
Losing weight will get rid me of my cellulite. True & False. It will help reduce it and improve your skin’s appearance, but may not totally eliminate it.
It’s caused from toxins in our bodies. False. Cellulite is not directly linked to ‘toxins’ and this claim is not supported by science.
It’s caused only by a bad diet. False. An unhealthy diet can lead to weight gain, which is factored into cellulite formation, but there are a variety of aspects that cause it.
People that exercise don’t get cellulite. False. It can help to minimise the appearance, but certain type of exercises have been proven to be better than others for this.
Its caused by your genes True & false.  Some people have a genetic disposition, but it is only one potential cause.
It’s caused by lack of exercise. True & false. This can be a cause, but it is only one factor.
Smoking is the cause of cellulite. False. It has been shown to reduce blood vessel flow, and weaken and disrupt the formation of collagen (which doesn’t help our connective tissue or cellulite issues) but it’s not a sole factor in this debate.

Let’s analyse how it develops and maybe it will help debunk some of
these myths.

 

How Cellulite Develops

According to some dermatologists, there are different types of cellulite that can be caused by fat and fluid retention… but who is affected? …Mainly us I’m afraid to say.

Men and women both have different ‘outer and inner’ skin layers (the epidermis and dermis) in their thigh and buttocks and this is instrumental in why we develop it and why it’s less common in men. Men have a layer of fat under the skin that is separated by criss-crossed connective tissue, where a woman’s is not; collagen also helps to form the tissue.

 

Cellulite forms when the under layer of fat pushes against the (sometimes weakened) connective tissue, causing the skin to pucker and small pockets of fat to form, creating that ‘dimpling effect’ (as it pushes through the tissue) on the skin’s surface. The variations in connective and fat tissue could be due to hormone variations; hormones influence the production of both cellulite and fat tissue. Our fat distribution is heredity but the quantity is determined by our lifestyle choices/factors but we need a healthy layer of fat though to make us look good, otherwise we’d be walking skeletons!

 

Photo by: Joshep Fonseka Flickr

Photo by: Joshep Fonseka Flickr

 

In addition, if our muscle fibres are not stimulated through exercise, this creates no support for our outer layer of skin; muscle atrophy. Toned muscles help push the skin out, giving it a tighter & smoother appearance.  As we get older, our skin naturally loses elasticity, we have less oestrogen production, and if combined with bad lifestyle choices, can all lead to weakened connective tissue and cellulite formation.

 

 

So Is There A Permanent Solution?
Photo by: Moataz Ali  Flickr

Photo by: Moataz Ali Flickr

There are various websites that can offer toning and cardio advice to help improve our skin’s appearance, and you can refer to my previous articles for healthy eating advice.

The truth is that there is no definitive explanation for its appearance, which makes it hard to treat and improve it. Since it’s not singly related to diet or fluid intake, lack of exercise, stress levels, poor circulation, or our genes, consequently creams, pills or gadgets are not necessarily going to help. Even if there was an expensive cream or surgery to get rid of it, would you pay for it?

 

How much money or pain would you go through to get rid of it? Shouldn’t we be embracing our bodies and its imperfections? We have to remember that ‘body perfection’ does not exist.

So let’s follow a healthy lifestyle regime which includes: a healthy diet and an ‘all over’ weight-reduction program (cardio, strength training and toning exercises).This multi-approach will help minimise the appearance of our cellulite and help us look and feel our best.

 

What have you tried? Share your experiences in the box below.

 

Article written by: Lynn Risby BSc Nutritionist
Feature image by: Candace Jones Flickr

Sources:
1. The Journal of Dermatologic Surgery and Oncology Volume 4, Issue 3, pages 230–234, March 1978

 

 

Veganism: What’s All The Hype?

Diet & Weight Loss

I’m sure we might all know a friend of a friend or are currently trying a ‘vegan diet/lifestyle’ ourselves. Let’s face it, there’s been a lot of media attention over the last few years. Oprah Winfrey encouraged us to try ‘The Vegan Challenge’, facilitating everyone to consciously think about what they’re eating and the bigger picture; the Meatless Monday  trend introduced in the U.S during 2003 shared the same principles. PETA and The Vegan Society (U.K) also highlight celebrities that are inspiring this trend.

 

Let’s just get something straight, veganism shouldn’t be looked as the newest ‘diet trend’, although it has been seen to produce weight loss results; as reported in a two year randomized weight loss trial shown in the Obesity Journal.

Veganism is a lifestyle, many starting it with different motives; for me it was partly to do with finances and ethics, but the majority was health related. Surveys  during 2012 showed that approximately 1% of the British population are vegans; the current population is about 64 million, which means just over 600 million people have committed to veganism. The Vegan Society reported a 40% increase in the interest of vegan lifestyles last year.  I suppose it’s not surprising, as we can be unaware of what’s in our food; does the ‘Horse meat scandal’ ring any bells? But why have so many people had this change of heart?  Surely, it can’t just be because of their desire to eat tofu and celery?!

 

Let’s look at some genuine reasons why people might have decided to switch…

 

Ethical Views

  • Pro-Animals rights. Media has pointed out that if we are going to consume animal products, we must inform ourselves on how it gets to our plate; if it disturbs us, than that just speaks volumes, doesn’t it.

Photo by_hello kelly Flickr_c60

To truly be a vegan, we must embrace and adapt the lifestyle; avoiding all animal products, not just the ones we eat, but within make-up /beauty products, clothing and even our mattress!

Environmental Factors

  • Sustainability. An AMJCN publication looked at land and water resources, food production costs and how many people primarily consume a meat or a plant-based diet. Overall, with current population trends, plant-based diets looked more sustainable.
  • Reducing our carbon footprint. A study assessing some U.K diets showed: on average, meat-eaters contributed 46-51% more food-related greenhouse gas emissions than fish eaters, 50-54% more than vegetarians and an incredible 99-102% more than vegans.

 

Women’s Health & Wellness

Views…
The Arguments…

High Vitamin C= Stabilised Blood Sugar Levels? = 🙂

Photo by: Lan Li Flickr

Photo by: Lan Li Flickr

A study that included 500 people with type 2 diabetes, gave a random dose of 500mg or 1000mg/D of vitamin C for six weeks.Results: a (1000mg/D) supplementary vitamin C intake may be beneficial in decreasing blood sugar levels in these patients and lowering the damaging effects of sugar.

Money Saving

Photo by: Ken Teegardin Flickr

Photo by: Ken Teegardin Flickr

Legumes and pulses are significantly cheaper than meat, particularly in their ‘dry forms’ and can be just as tasty and nutritious.

Enhances Natural Beauty

lips_Photo by_E J Grubbs Flickr

Studies, (one study based in Australia) could influence dietary choices when it comes to our beauty regime. Regular acne sufferers might be pleased with this update!

Reducing PMS

woman with cake and grapes_Photo by_Go Laura Flickr

PMS is affecting a possible 3 out of 4 women of child bearing age.The PCRM noted research linking low-fat, plant-based diets and the effect on PMS; by avoiding animal fats and keeping vegetable oils to a minimum, can help reduce physical symptoms.These outcomes have been reported from 1-2 months after changing lifestyles.Theories included these thoughts about oestrogen:
-Reducing dietary fats reduces the amount of it in our blood.
-Plant fibres help remove it from our body.
-Soya products contain phytoestrogens, these reduce the chances of natural oestrogen’s attaching to our cells; equals less oestrogen stimulation of cells (aka PMS).

Healthier Lifestyle

  • Prevention. A low-fat vegan lifestyle may be the easiest way to improve our overall quality of life, reducing weight gain, chronic diseases & illness; similar views were highlighted in a 2010 article by the Physicians committee.
  • Global recognition. Dietitians recognised that a well-planned, vegan diet can be appropriate. Check them out: BDA, ADA, CDA and DAA .

Need some incentives? An HSE report showed more than 6 out of 10 men (66.5%) and 5 out of 10 women (57.8%) in the U.K were overweight or obese; the WHO highlighted “65% of the world’s population live in countries where overweight and obesity kills more people than underweight.”

Maybe we should consider this lifestyle? We can always talk to a medical professional to make sure we avoid any nutritional pitfalls.

After all, what value do you place on your health?

 

Article written by: Lynn Risby BSc Nutritionist
Feature image by: Michiko Yoshifuji Flickr
Sources:
Meatless Monday
Peta UK
Vegan Society
Wiley Online Library
Vegetarian Society.org
The American Journal of Clinical Nutrition
Springer International Publishing
Indian Journal of Medical Research (IJMR)
Pub Med
Patient Info
Patients Committee for Responsible Medicine(PCRM)
British Dietetic Association (BDA)
American Dietetic Association (ADA)
Dietitians of Canada (CDA)
Journal of The American Dietetic Association
Dietitians Association of Australia (DAA)
Public Health England
World Health Organization (WHO)

Portion Sizes: Getting It Right For Our Waistlines!

Diet & Weight Loss

Food: our friend or foe? Yes, I’m sure quite a few of us would divulge that we have a love-hate relationship with food; it’s not a secret that we have seasonal, emotional or even social tendencies to over eat! Overeating, whether its biscuits, cheese, turkey, or quinoa, can all lead to increased weight gain. Rising waistlines and obesity levels can be indicative of our portion sizes and/or general diet; as studies in many western countries have highlighted (UK , America, Canada and Australia). Hands up if you have overheard or maybe even quoted yourself expressing this phrase “I can’t seem to lose weight, even while eating healthy foods- what’s going on?”  Well I think the answer to that question is ‘how well do we know our portion sizes’?

 

Portion sizes can be very hard to visualise and the ‘portion distortion’ effect makes it even more difficult, for example, studies have shown that the size of bowls or plates used can influence the quantity of food we consume.  Public interest has also focused on how food portion sizes have increased over the last few decades, such as an increase to packaging sizes of 30-50%; we have also become the kings and queens of ‘supersizing’ and ‘BOGOF’ deals, this is very evident within fast-food chains. These bigger portion sizes are resulting in the rise of obesity, type 2 diabetes and associated chronic diseases.

As well as companies increasing portion sizes they use widely different terms, e.g. portion size, serving size, recommended amount, snack size, fun size, sharing size etc, it’s no wonder we’re getting confused.  What is the difference?

  • A ‘portion’: is based on our daily recommended calorie intake (our DRVs).
  • A ‘serving’: until recently it could be whatever size companies wanted it to be, now thanks to pressure from health organizations and the government; it is linked to portion sizes, but can vary between companies and products and is usually hidden away on the back of the package.

 

Not only is this information hidden away, the way it’s presented will vary greatly and even if the portion sizes are communicated clearly, it can be unclear what they mean in real terms. For example, a 200g crisp packet states there is 85kcal in one 45g serving …so what does 45 grams look like?!

Photo by_Maryvery1 Flickr

The reality is that we’re not going to pack a kitchen scale or measuring cup into our purse and whisk them out at dinner party; social death anyone?

These tangible instruments are a great starting point and give us an increased aptitude to visualise quantities, but this can be easily forgotten; before we know it, we’re eating ‘our normal portions’ again and purchasing larger dress sizes. After all, it’s not necessarily what we eat, but the quantity (and frequency) of which we consume it.

Subjectively speaking, the quickest way to gauge portion size is from a healthy eating regime or perhaps how we feel after finishing a meal; we can quickly distinguish the difference between volumes of rice, or what a portion of cereal looks like. I think it’s fair to say that ‘dieting’ or not, we understand that devouring an entire family-sized bar of chocolate will carry long-term consequences to our health.

 

Support is at hand though. The BDA has The eatwell plate; a food plate that addresses the quantities of the five food groups.

Photo by: Lee Baker Flickr

Photo by: Lee Baker Flickr

 

The 5 A DAY scheme similarly highlights fruit and vegetable portion sizes.  Frustratingly, some companies like to extort our indolence and time constraints by pushing their expensive 5 A DAY pots of fruit & vegetables; don’t buy them, make your own!

These guidelines supplied by healthcare professionals are all great, but are difficult to apply to individual foods, e.g. eating one 80g portion of fruit cannot be applied when eating calorific chocolate, peanut butter or cheese- well we can dream!

 

Let’s start from scratch. Here are some strategies to correct our portion size mind-set.

 

Some Simple Ways To Express Portion Sizes:

Photo courtesy of: Topsy Tasty

 

Obviously this is not an exhaustive food list, but it will help get us started. Check out my additional information below on ways to help make portion sizes relative and manageable.

 

A Handy Solution!

Photo courtesy of: Topsy Tasty

 

Recommend Reading:

So it looks like we’re going to eat a lot less with our eyes and more with our hands- bon appétit!

 

Article written by: Lynn Risby BSc Nutritionist
Feature image by: a james Flickr

MULTIVITAMINS, MINERALS AND SUPPLEMENTS: A NECESSITY OR AN EXPENSE?

Diet & Weight Loss

Hands up if you are currently taking multivitamins, minerals, or some form of supplement at the moment? How long have you been taking them and do you feel any healthier for it?

I think we all like to look and feel our best (myself included) and being healthy means different things to all of us. We all have different backgrounds, including dietary needs. I take calcium, vitamin D , some vitamin B12 and occasionally iron because I became a vegan this year.

Although I do try and get these things from my current diet, I know that it might not be possible to meet my dietary needs because:

  • Vitamin B12 predominantly comes from animal sources. (1)
  • Our Vitamin D intake mainly comes from sunlight (topping up our levels during April-September/October here in the UK) (2). My levels are reduced due to my factor SPF 40 I wear!
  • Calcium is more readily absorbed with lactose, a sugar found in cows, goat and sheep milk. (3)

Equally someone with high cholesterol could benefit from buying plant sterols tablets, taking 2mg/D, or those especially designed cholesterol lowering drinks/yoghurts with added sterols; studies have proven this along with healthy diet and lifestyle changes, they do help lower total cholesterol.

The market for dietary vitamins and supplements was worth more than £670 million in 2009, according to an NHS report in 2011; it highlighted 8% was for beauty use, and approximately 85% was for combined physical and mental health reasons.

The ‘health industry’ have created their own market by appealing to people’s desires and needs to be as healthy as possible, whilst preying on people’s lack of knowledge. The placebo affect is a very real phenomenon, which many of these companies know all too well; so how do we know that the products advertised and endorsed by celebrities are any better than sugar pills? So it’s understandable we are possibly making the wrong choices regarding the products we should buy or completely avoid.

Recently, articles have shown Kelly Brook to have accepted a new range of health products from her friend Gary Cockerill. His range of vitamin drinks contain: Green Caffeine, Raspberry Ketones, Colon Cleanser and Acai Berry. Health companies have had those various components in the spotlight for a while, have you tried them?

    Would you associate these products with solid healthy living advice?

Photo courtesy of: Holland & Barrett & Evolution Slimming

Photos adapted from: Holland & Barrett & Evolution Slimming

I could write a whole article debating on what these contain and why they aren’t necessarily worth your money.  A lot of articles push what are supposedly the best supplements to buy each season, but do you really want and can you a afford to have a cupboard full of pills valued over £200? No thanks. From a diet point of view, companies will always try to entice us with fancy terms, e.g. anti-oxidant and immune fighting, thermogenic  or colon cleansing effects etc, but if there was a ‘magic weight loss pill’, we’d all be taking it; this is just a costly and possibly unsafe endeavour.

The reality is that a healthy, balanced and well planned diet will provide the right balance of nutrients and keep you performing at your best, so buying a pill is a potential waste of money. Did you know that 50% of vitamins are water soluble? Which means you could literally be throwing money down the toilet if you take these in high doses due to poor absorption; many vitamins and minerals need to be taken with food for better absorption and many of them compete with each other for absorption whilst others can be lethal in high doses, e.g. vitamin A. Take a peek at the NHS or BDA sites for more information regarding vitamins, minerals and supplements.

Am I being cynical? After all, if you have the money we’re all entitled to spend it as we see fit. I suppose it can be a little concerning how much money we invest in health products, not knowing the full risks, but I guess it’s up to us to do our research and if you’re unsure that you’re at risk, talk to a health professional.

Ultimately it’s important to make informed choices regarding our health, don’t you agree?

Article written by: Lynn Risby BSc Nutritionist
Feature image by: Andreas Feldl Flickr
Sources:
1. http://www.ncbi.nlm.nih.gov/pubmed/17959839
2. Pearce SHS, et al. Diagnosis and management of vitamin D deficiency. British Medical Journal 2010;340:142-7.
3. Am J Clin Nutr August 2002vol. 76 no. 2 442-446

Diet And Exercise- Not Just Seasonal? Plus 8 Lifestyle Changes

Diet & Weight Loss

So you notice the changing leaves, cooler air, earlier sunsets, following by the torrential downpours on your journey into work? This all points to one thing here in the U.K… yes winter is coming but so are the dreaded changes to your diet and exercise regime. You know what I mean, keeping high-calorie carbohydrate cravings at bay, followed by the excuses that stop you from exercising now that its dark and cold outside…it’s inevitable, or is it?

 

It’s time to get real, be consistent with our health, in what we’re doing year round, not just season to season. There are too many reasons to diet and exercise sporadically… birthdays, anniversaries, weddings and I don’t know about you, but I dislike diets, especially as they don’t work and are a waste of energy! Wouldn’t it just be easier to maintain a healthy and ‘you-friendly’ shape all year? Yes, undoubtedly yes!

So how do we go about it? A personal trainer once told me that in order to achieve a beach body (or a celebrity’s body as I prefer to think of it) you would have to spend a year in the gym eating a ‘clean diet‘. Beach body- who has the time for that?! I’m way past keeping a diary of how many lunges and push-ups I’ve completed or the amount of couscous I’ve eaten; if this is you, I applaud it. It takes a strong drive to maintain this military-like regime and still keep you sanity intact!

For the non- G.I Jane’s out there, a more practical solution is needed. As a food lover and a nutritionist, I would never recommend anyone to follow a very low calorie diet (VLCD) or ‘fad diet’. Why put yourself through the misery? So it’s a new chapter, not a new diet; burn the diet books! By following the changes below you’ll develop a healthier lifestyle.

 

The 8 Lifestyle Changes You Should Make Year Round Include:
  • Mindfulness. Ask yourself if you are truly hungry? Maybe it’s just thirst? Think about what you are eating, the portion sizes and enjoy every mouthful; make time to enjoy meals with friends or family.
  • Sleep. Studies have shown getting less than 7 hours of beauty sleep a night can lead to weight gain.
  • Meal plan & eat in moderation. It’s possible to eat healthy meals on a budget all year; it just takes some planning and a little research. The My Supermarket app compares food prices and can reduce your bills. Your weight loss doesn’t occur on a daily basis, but over weeks & months, so avoid your daily, or weekly snacks or ‘treats’; your waistline will thank you!
  • Reducing alcohol. Remember, alcohol=calories, whether it’s champagne, a martini or whatever your drink of choice.
  • Experiment. Your old ‘diets’ or usual meals might have made you bored of food; seek a colourful dinner plate to make sure we eat as many nutrients as possible.

I encourage you try these healthy, alternative, stodgy winter recipes:

These versions slice the calories you would normally consume in their ‘standard’ recipes but do not fail to satisfy!

  • Eat to stabilise your blood sugar levels. Try legumes, yoghurt, wholemeal pastas and rice, porridge, nuts, seeds and whole fruits. Protein and fibre will help keep you going for longer and reduce your appetite, whilst cupcakes and doughnuts, courtesy of the ‘office feeder’ won’t.
  • Buy a measuring tape. Your weight can fluctuate daily, so ditch the scale; take measurements every 2-4 weeks to see your progress.
  • Exercise! Get your heart racing for 30 minutes, 3-5 times a week. Studies show that even exercising for three 10 minute intervals/bursts per day is beneficial for your overall health. Keep motivated by involving your friends and family! Just keep your goals SMART, as you want to be able to keep up this new regime.

Be kind to yourself and maybe have a crack at some of these new workouts:

Always get a health professional’s opinion if you are new to exercise. I don’t want anyone injuring themselves.

Making these changes will allow your body to adjust to a healthy, comfortable weight. Just keep it realistic, interesting and remember, its ‘lifestyle changes’ so keep it up as the seasons change!

Check future articles for more great ways to exercise throughout the winter!

 

Article written by: Lynn Risby BSc Nutritionist
Feature image: Running By: fatfeet_Flickr
Sources:
NHS Choices
Web MD
BDA Weight Wise
My SuperMarket.co.uk
Mayo Clinic
Department of Health (DOH)