Eva Moffat's Free Weight Loss Info

Weight Loss and The Mediterranean Diet Secrets

2006-11-16T14:48:00.000-08:00

Mediterranean Diet Secrets

Discover the Secrets of Achieving Permanent Weight Loss, Lower Cholesterol AND Blood Pressure Levels, Without The Need for Pills and Supplements, Exercise or 'Fad' Diets.

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Eva Moffat

eva.moffat@onetel.net

www.eva-moffats-free-weight-loss-info.blogspot.com

Weight Loss- Are You Starving Your Body of These Essentials Nutrients?

2006-11-07T07:56:00.000-08:00

When you are on a weight loss diet, you may be unknowingly, while cutting down on the calories be also cutting down on essential nutrients

What Are These Nutrients?

• Calcium
• Fibre
• Magnesium
• Vitamin E
• Vitamin D

Calcium

Calcium is essential for the proper functioning of Muscles, Bones, Teeth, Hair and Nails etc. It could be called the beauty mineral.

Some Other Needs for Calcium.

It also helps to keep the heart beating normally. Plays a major part in the clotting of blood and can lower Blood Pressure. Another plus, Calcium can help with your Weight Loss Diet.

The Institute of Medicine says that the older we get the more we need Calcium.

• 19 – 50 years old need to take 1000 mgs per day
• 51 – upwards need to take 1200 mgs per day

Three servings of dairy food each day will go a long way in ensuring you get enough Calcium to keep your body in good condition.

Fibre

Fibre is needed to keep your Intestines in good working order. It will keep your Bowels regular and also help you maintain overall good health.

Fibre rich foods lower the risk of heart disease, Cancer and Type 2 Diabetes.

A bonus if you are on a Weight Loss Diet, Fibre is very filling and is found in foods with less Calories so that it is important for weight loss.

Men and Women need different amounts of Fibre each day:

• Men 19 – 50 years = 38 grams. 51 and older 30 grams
• Women 19 – 50 years = 25 grams, 51 and older 21 grams.

Magnesium

Magnesium is essential for many of your body’s day to day running. To name a few:

• Bone strength
• Boosts the Immune System
• Normalises Muscle, Nerve and Heart function.

Your needs on a daily basis are:

• Men 19 – 30 years = 400 milligrams, 31 and older 420 milligrams
• Women 19 – 30 years = 310 milligrams, 31 and older = 320 milligrams.

Some Magnesium rich foods are:

• Whole Grains
• Pumpkin Seeds
• Beans – Black or White
• Soy as a Protein instead of meat.

Vitamin E

Vitamin E is found in fatty foods, such as nuts, seeds and oils.

If you are on a Weight Loss Diet you will be avoiding fatty foods mistakenly believing that you are helping yourself to lose weight. But Vitamin E is needed to fight pollutants that your body is being bombarded with every day. So Vitamin E is an Anti – Oxidant. Anti – Oxidants help the body fight the invading pollutants.

What Can You Eat To Ensure You Get Enough Vitamin E?

• Sunflower Seeds
• Almonds

Vitamin D
What
Have These People Got In Common?

• People with dark skin
• People who avoid the sun
• Older adults

They all may have a deficiency of Vitamin D.

Vitamin D is known as the sunshine vitamin.

It is manufactured in the skin by being exposed to sunlight.

As you get older, your need for Vitamin D increases because even with sufficient sunlight, your body may not be able to manufacture enough Vitamin D.

Unfortunately, Vitamin D cannot be found in food, unless the food manufacturers have fortified their foods with it.

So to make sure you are receiving enough Vitamin D, taking Nutritional Supplements is recommended.

By all means if you are on a Weight Loss Diet, eat foods with fewer calories but do take care not to miss out on the essential nutrients that your body needs.

I Can Help You With Your Weight Loss Plans

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Weigh Loss- How To Jump Start Your Weight Loss Plan Before Christmas

2006-11-01T12:37:00.000-08:00

Weight Loss - How To Jump Start Your Weight Loss Plan Before Christmas

· Be In Charge of Your Cravings
· Check Your Walking Shoes
· Make Your Weight Loss Plans
· Only Have Healthy Choices In Your Kitchen
· Your Day Should Start With Breakfast
· Progress Is Better Than Perfection
· Watch Your Portions

Be In Charge Of Your Cravings

In a survey of busy mums, it was found that their biggest challenge to weight loss was combating their cravings for foods loaded with calories and so sabotaging their efforts of losing weight.

The problem is, mums have such a heavy workload, they don’t make the time to sit down and eat a healthy, leisurely meal.

So missing meals or eating the wrong kinds of foods will confuse the body.

If a meal is missed, the body will think, ‘Hey there’s going to be famine, food is scarce, I’d better store what is available just in case.’ When this happens, the food is stored as fat. This is of course the opposite of the chosen game plan – that is to be on a weight loss diet.

Or the harassed mum will grab something quick and easy to eat, but her choices may be unwise. Something sweet or starchy will make her feel full and satisfied, but an hour or so later and she will be hungry once again.

What can the busy mum eat that will keep her cravings in control and make sure she does eat healthily?

Planning ahead may help. If she is going to be out of the house for some time, a bag of snacks for when the rumbly tummy occurs or hunger pangs make themselves known.

What should she include in the bag?

· Some unsalted nuts
· Dried Fruit

Craving for something sweet she should give in to it. If she wants chocolate, she should have chocolate. Instead of eating a whole bar of it, she should just take a few small pieces, then not chew it but allow it to melt slowly in her mouth, savouring the taste.

It would be better not to avoid the foods that are craved, but rather eat them in small portions.

Check Your Walking Shoes

72% of mums who took part in the survey said they only had about 30 minutes a day or less to be able to exercise.

So no matter what exercise you choose to do, as long as it’s regular, it would be better than not exercising at all.

Join forces with a neighbour; take the dog for a walk, Just walk, doing ten more steps each day will help to burn more calories.

Make Your Weight Loss Plans

· How much time each day have you available to exercise?
· Have you stocked up your kitchen with low fat healthy foods?
· Don’t forget healthy snacks, for example, fruit, nuts, small yoghurts and low fat cheese. Snacks high in fibre and lean Protein will keep you feeling full and satisfied between meals.

Can you find the time to visit the gym on a regular basis?

Make out a schedule (timetable) don’t be too hard on yourself. Give yourself a treat at least once a day. A particular food you enjoy, just keep it to small portions but don’t cheat, it’s your reward for doing something positive towards your weight loss goals. Have you got a book you have been wanting to read, but you never seem to find the time. Work that into your timetable. Once again give yourself a treat by reading a few pages after you’ve done some exercise.

Put your timetable where you can see it regularly. On the fridge door, on your makeup mirror, on the bathroom mirror. Maybe on your wardrobe door. Wherever you put it, be sure to notice it. It will keep you motivated so you will reach your weight loss goals.

Only Have Healthy Choices In Your Kitchen

If you have nutritious foods in your kitchen it will be easier to work them into your diet.

Always have fruit and vegetables ready cut up, so you can just eat it when you feel like it.

Before snacking on chocolate, eat some fruit or vegetable. This will take the edge off your appetite, so you will eat less chocolate.

Your Day Should Start With Breakfast

Breakfast is the most important meal of the day. Why is this?

Breakfast = break – fast. It is the first meal of the day. Normally you will not have had anything to eat since the day before, could be eight hours. You have to eat because your blood sugar is low. If it is too low, you may have fainting attacks.

Not eating breakfast may mean that later in the day you will eat unwisely due to being very hungry. This will make a mess of your weight loss plans.

If you can work fibre, lean protein and fruit into your breakfast, you will be doing yourself a big favour.

Progress Is Better Than Perfection

Make a habit of eating healthily, and exercising regularly, this will become part of your life.

Even if you have not reached your anticipated goals, anything in the right direction is good. You are making progress. Be proud of yourself.

You don’t have to have reached perfection; progress however small should be applauded.

Still Watch Your Portions Even After You Have Reached Your Target Weight

Congratulations on reaching your Target Weight.

Now is not the time to go back to your old eating habits, or you may end up where you started – needing to go on a Weight Loss Diet.

· Continue keeping a check on what you eat.

· Watch your portion sizes.

· Exercise regularly.

And you should be able to enjoy your weight loss for many years to come.

Let Me Help You With Your Weight Loss Plans

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2006-10-12T13:43:00.000-07:00

Are These 10 Healthy Foods Really Healthy?

You are taking care to only eat healthy foods that are not going to add inches to your waistline. Or eating healthy to take care of your heart. This is of course very wise.

But you may be doing yourself more harm than good.

Why do I say this?

Let’s take a look at the 10 so called healthy foods below:

Brown Bread
Olive Oil
Wine
Fish
Chicken
Juice
Cheese
Honey
Milk
Low Fat

Brown Bread

Of course brown bread is better for you than white bread. That’s a fallacy. Unless you are eating Wholemeal or Wholegrain bread, you are doing yourself no favours. What happens is, while being processed all the fibre and other nutrients are lost, so telling yourself brown bread is good for you, means you are just kidding yourself.

Olive Oil

Now olive oil is an essential part of the Mediterranean Diet because it is better for you than margarine or butter. Due to it containing monounsaturated fats it is great for your heart. But too much is not going to look after your waistline.

Wine

Wine and other alcohol is often recommended as having health benefits, especially for the more mature person. Yet unless women stick to one glass and men to two glasses a day, it will be counter productive. Meaning any health benefits will be wiped out.

Fish

Fish is good for you, even considered ‘Brain Food’. As it is low in saturated fat and being full of protein, fantastic …… hmmm is there a problem?

Unfortunately, it can often be contaminated due to pollution. Eg fish like tuna, mackerel etc while full of Omega 3 fatty acids, that the heart needs to stay healthy, may also contain high amounts of mercury. And mercury is a poison.

Your better choices would be wild salmon, sole and bass. Another good choice is shellfish and canned sardines.

Chicken

A piece of chicken is considered a lean meat. But if you eat it with the skin still on it, then you are not eating healthily.

Also do not eat fried chicken. If your choice of meal is some KFC with Chips, yes it’s delicious especially when you eat the skin, that’s where all the flavour is. But bang goes your diet. Maybe that kind of meal should be regarded as a treat, just for once in a while eating.

Which is healthier?

A crispy chicken sandwich or a plain hamburger?

The hamburger has less calories and less fat.

Juice

Apple, cranberry or orange juice contains so many calories per serving that you can almost see your waistline expanding.

Cheese

Cheese may be full of protein, but it is also full of saturated fat. Only if you eat you eat low or half fat cheese and that in moderation can you hope to win the battle of the bulge. Instead of eating cheese, make a healthier choice and eat some turkey breast.

Honey

As honey is considered a natural sugar, it is thought not to count in the calories stakes. But even if it is natural, it is still a sugar. So not having much by way of nutrients in it, you would be better to leave it alone.

Milk

Milk is said to be good for us. After all babies have nothing but milk for the first few weeks of their life and look at how they thrive on it.

But as we are weaned off milk, we then find there are different kinds of milk.

(a) Semi-skimmed
(b) Skimmed
(c) Whole Milk

So whole milk should be avoided if you want to stay true to your slimming diet.

Low Fat

A certain delicious biscuit, is advertised as having only one gram of fat, sounds good doesn’t it? But the manufacturers needed to increase the sugar in them in order to keep them delicious. More sugar means more calories. If you have the will power to only have one biscuit then you should be fine.

If you want to eat healthily, be sure to read the labels to see just what you are putting into your mouth. And also take into consideration, how you cook / prepare your food.

Weight Loss- Help My Clothes Are Too Big Now

2006-10-11T07:09:00.000-07:00

Help! My Clothes Are Too Big Now

You are dieting successfully; you’ve found a waistline that you had forgotten you once had. That’s really good news, but now you have a dilemma. The big baggy clothes you bought to try and hide your bulges are now hanging on you, and making you look worse than ever. What should you do?

As you still haven’t reached your goal weight, meaning you are going to shed more pounds, you don’t want to invest in a new wardrobe yet.

Wearing your big baggy clothing is not good for your morale. You need to feel good about yourself. Feeling good about yourself, will self encourage you to strive for your goal weight, because if you are feeling great now, how much better will you feel when you have reached it?

When you do buy some clothes, go for clothes that look good on you right now. But think ahead. Can you take in the skirts and tops? Elastic waists are always best.

But you don’t want to spend a lot on clothes that are going to be baggy on you in a few weeks. So why not visit charity shops? You can get some real bargains if you shop carefully. And when those clothes become too big, take them back to the charity shop, so allowing someone else to look good and feel great.

Don’t buy clothes that are in your goal size. You will be very uncomfortable wearing them and this is not good for you.

However, if you are losing weight with a certain event in the future in mind, eg a holiday, buying something really special that makes you look and feel a million dollars, go ahead and buy it. Keep bringing it out of your wardrobe and it will motivate you to keep on with your diet.

5 Ways To Kid People

When you start putting on weight, you will probably buy big baggy clothes. Yet you don’t have to do that to hide the bulges. There are 5 tricks below to make you look instantly slimmer.

Go for V neck tops. These draw the eyes downwards, so making you look narrower.
Wearing the right accessories will also help. Start (if you don’t already) wearing chunky jewellery. People will see the jewellery and not notice you.
If you wear darker colours, you will look slimmer. Whatever colour you choose, try to keep to one colour only.
Readily available is underwear that makes you look instantly slimmer. Have you seen what’s available on the TV Shopping Channels?
Finally if you have curves don’t hide them. A big bottom can look great in a pencil skirt. And wearing low cut necklines can show off your cleavage to the best advantage.

The fact that you are losing weight and your goal weight is in sight, you must be proud of yourself. You don’t have to look frumpish during this transition time.

When I lost weight, I found I had shrunk down to the size I was before I started putting on weight. And behold! I had a wardrobe full of clothes that I thought I’d never be able to wear again.

Good luck with your weight loss goals. If you think you can do it; you can.

www.eva-moffats-free-weight-loss-info.blogspot.com

Weight Loss - Your Eating Habits Hold The Key To Your Success

2006-10-11T06:59:00.001-07:00

Weight Loss – Your Eating Habits Hold The Key To Your Success

You can help yourself to lose weight, just by making a few changes in the way you eat, how much and when?

· The scales may, if you let them, become your master. Checking your weight everyday for example can be negative.

You may find the scales show the same weight day after day. So you think your dieting is not working and you give up.

What you have to realise, is that you may be losing fat but gaining muscle. And as muscle is heavy, your weight won’t go down.

Your tape-measure used once a week, should give you a more accurate assessment of your weight loss than the lying scales.

· Food you pile on to your plate is important. Even if it is a plate of good, healthy, nourishing food, too much is too much.

Also, eat slowly, chewing every mouthful. It is better for your digestion and definitely for your waistline. Eating slowly kids your body to believe it is full much sooner.

· Avoid fried foods. Steamed vegetables will keep all the vitamins and minerals in them. The idea is to use as little water as possible. This way, you won’t throw the vitamins away when you drain the water off your vegetables.

· Movement as in exercise will help to burn the calories. So, if you are a couch potato, start doing gentle exercises every day. A little is always better than nothing. Your war cry should be – move it and lose it.

· When you go shopping, remember you can only eat that cream cake if you firstly buy it. Don’t tempt yourself.

· Socially, if this means going out and eating meals at restaurants you are not doing yourself any favours. If your friends talk you into bingeing, maybe it’s time to find some new friends.

However, if you still want to keep your friends and eat out, go for grilled meat and salads. Your body will thank you.

· If you are inclined to eat when you are unhappy or lonely, sometimes called comfort eating, you will eat more than you should.

Remember food is for fuel. To keep your body working as it should. Don’t treat food as a friend. It’s just an evil necessity.

· Being bored can also cause you to binge eat. If you are bored because you have nothing to do, maybe doing some voluntary work, will take your mind off your tummy.

· Daydream your way to weight loss. Keep telling yourself you are slim and attractive. Imagine it. See yourself wearing clothes you may not have worn for some time. Your subconscious mind has no mind of its own. It just believes everything the conscious mind tells it.

· Don’t fill your plate with food. Use a smaller plate. Even if you fill the smaller plate, you will soon be losing weight because you are having smaller portions.

Just putting one or two of the above tactics into use, you will notice a difference in your weight loss programme.

www.eva-moffats-free-weight-loss-info.blogspot.com

2006-10-11T06:59:00.000-07:00

Weight Loss - 10 Ways To Cut The Calories

2006-10-11T06:40:00.000-07:00

Weight Loss – 10 Ways To Cut The Calories

1. Use fruit purees instead of butter
2. Eat cheese but get rid of the fat
3. Don’t exercise before meals
4. Eating in front of the TV is bad for you
5. Always have a breakfast
6. Fructose is better than glucose
7. Bad fats are not good for you
8. Use skim milk rather than whole
9. Don’t have more than four egg yolks a week
10. Before cooking, trim all the fat from meat

Substitute Fruit Purees Instead of Butter

If when eating mashed potatoes, adding fruit puree instead of butter, will cut down the calories and give your mashed potatoes a different but pleasant flavour.

Eat Cheese But Discard The Fat

Cheese is good for you; it’s full of calcium. But it is also full of fat.

Get rid of the fat by putting the cheese into the microwave for about 10 seconds, then drain off the fat and grease. (Be careful not to leave it in the microwave too long, unless you want Welsh Rarebit). Or alternatively, you could buy a cheese that has less fat in it.

Don’t Exercise Before Meals

If you exercise before meals you are just making yourself hungrier as you are burning the fat. So to satiate your hunger, you will eat more. A better idea is to exercise after eating. Then your body has to work harder to digest the food. WARNING: Don’t exercise immediately after a meal, or you will make yourself sick. Exercise an hour after eating.

Eating While Watching The TV Is Bad For You

You can so easily overeat. The programme you are watching may be so exciting and you are engrossed in it, you won’t be aware of what you are eating.

Always Eat A Breakfast

Breakfast is the first meal of the day. The word Breakfast = Break Fast. You probably have had nothing to eat since supper the night before. So you are Breaking The Fast.

Your body will burn more calories if you eat breakfast.

Fructose is Better Than Glucose

Drinking Water With Fructose (Fruit Juices) rather than Glucose, will act as an appetite suppressant. Drinking a glass of orange juice an hour before eating will take the edge off your appetite.

Bad Fats Are Not Good For You

Bad fats are Trans Fatty Acids. Many margarines are Trans Fat. Butter is not.

When cooking use cooking oil instead.

Read the labels on the food you buy. If you see the words Hydrogenated Oils run a mile as this means it contains Trans Fatty Acids. As a bonus, running that mile will use up some calories.

Use Skim Milk Rather Than Whole

Drinking Whole Milk means you are drinking the cream and this of course is extra calories. Switching to Skim Milk will still give you all the goodness of milk, without the fat.

Don’t Have More Than Four Egg Yolks A Week

Do you remember the Advert on TV ‘Go To Work On An Egg’ personally I think you’d be more comfortable on the bus, but there is no accounting for taste.

Seriously, the white of an egg (the Albumen) is full of the wrong kinds of fat. So better to have the yellow part of the egg (the Yolk) and then only a maximum of four times a week.

Before Cooking Trim All The Fat From The Meat

If you love your meat, by trimming all the fat off it before cooking will cut down your calories intake dramatically. Or alternatively, eat skinless chicken or fish.

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2006-10-05T11:48:00.000-07:00

Weight Loss Good Health and Fibre

What Is Fibre?

Fibre is the part of the plant that we eat and cannot digest. But while it is still in our body it can do a great deal of good for us.

There Are Two Kinds of Fibre

· Soluble Fibre
· Insoluble Fibre

Soluble Fibre is the kind of fibre that dissolves in water. You can get soluble fibre from eating fruit. Especially good is when eating an apple, don’t peel it (wash it well) but in the skin is where the fibre is hiding.

Insoluble Fibre does not dissolve in water. It is found in most vegetables and grains.

What Foods Contain Fibre?

Soluble Fibre is found in:

· Beans (they have both kinds of fibre)
· Oatmeal and Oat Bran
· Some Fruits, eg Apples, Mangoes, Plums, Kiwi, Pears, most of the berry fruits, Peaches, Citrus Fruits, Dried Fruit and some Vegetables such as Dried Peas, Beans and Lentils.

Insoluble Fibre is found in:

· Whole Grains
· Pasta
· Bran
· Brown Rice
· Seeds
· Beans
· Vegetables eg Carrots and Celery

How Much Fibre Do We Need?

As Fibre is not considered a Nutrient (Like Vitamins, Minerals, Proteins, Fats) there is no Recommended Daily Average. But some Health Care Experts have said that we need 7.5 ozs or 20 – 35 grams per day.

If you are not used to having a High Fibre Diet, it would be better to start increasing your Daily Intake of Fibre gradually over several weeks. Otherwise, if you increase your Fibre Intake too quickly, you may suffer with stomach cramps and discomfort.

What Are The Advantages Of Having Fibre In Your Diet?

Eating a diet that contains a lot of Fibre has been shown to lower Blood Cholesterol Levels. So lower Cholesterol Levels can help prevent Heart Disease. It can also prevent Constipation and slow down the whole Digestive System. Fibre can also help us to eat less, so we lose weight.

Our bodies need Roughage to help with our Digestive Processes. The bulky substance cleans the Colon as it makes its way through our Digestive Tract.

Studies have shown that large amounts of Fibre in the Diet can help regulate Blood Glucose and Insulin

Some Ways To Get More Fibre

· Have more Whole Grains. Wholemeal Bread, Cooked Brown Rice,
· For Breakfast. Raisin Bran, Cooked Oatmeal.
· Eat Beans several times a week.
· Have several servings of Fruit every day.
· The same with Vegetables. Have a variety of Vegetables every day.

If you increase your Fibre Intake, it can only be to the benefit of your Health and Well-being.

Let me help you with your weight loss plans

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Eva Moffat's Free Weight Loss Info

2006-09-23T13:39:00.000-07:00

Eva Moffat's Free Weight Loss Info

Welcome To My Weight Loss Site

My intention is to provide you with unbiased information regarding all aspects of Weight Loss.

You will be able to read articles on what may be the best diet for you.
Tips and tricks on ways to dress to make you look slimmer.
More seriously, the dangers of being overweight.

Below Is A Weight and Height Chart

For Your Convenience

If you have any questions or suggestions, please feel free to leave your comments.

HEIGHT AND WEIGHT CHART

Height Weight Height Weight
Range Range

ft in st lb cms kilos

4 10 6.12 – 8.08 145 42 – 52

4 11 7.01 – 8.12 147 44 – 54

5 00 7.05 - 9.03 150 45 – 56

5 01 7.08 – 9.07 152 46 – 58

5 02 7.12 – 9.11 155 48 – 60

5 03 8.01 – 10.01 157 50 – 62

5 04 8.04 – 10.05 160 51 – 64

5 05 8.08 – 10.10 162 53 – 66

5 06 8.12 – 11.01 165 55 – 68

5 07 9.02 – 11.06 167 57 – 70

5 08 9.06 – 11.11 170 58 – 72

5 09 9.10 – 12.02 172 60 – 74

5 10 10.00 – 12.07 175 62 – 76

5 11 10.04 – 12.12 177 64 – 79

6 00 10.08 – 13.03 180 66 – 81

6 01 10.12 – 13.08 182 67 – 83

6 02 11.02 – 13.11 185 69 – 85

6 03 11.06 – 14.05 187 71 – 87

6 04 11.11 – 14.10 190 73 - 90

Weight Loss – Which Is Better, High or Low Intensity Exercises?

High Intensity Exercise or Low Intensity Exercise, which will help you lose weight quicker?

Let us first talk about what is Low Intensity Exercise and what would be considered High Intensity.

A brisk walk comes under the category of Low Intensity Exercise. While a run would be High Intensity.

During High Intensive exercise, your body burns Glycogen. Glycogen is a substance that is made up of carbohydrates and is stored in your liver and muscles. That is where your energy comes from.

Some Scientists reported that you could burn body fat by doing Low Intensive exercise. So immediately, people changed their exercise routine and started doing Low Intensive exercises.

But the Low Intensive exercises are apparently not working too well, you just have to look around you at the still overweight people who despite doing their exercises regularly, are not losing weight. Why is this?

Let’s look at the facts as we know them:

What Is The Difference Between Burning Body Fat and Burning Calories?

The Scientists realised that during Low Intensity Exercise such as walking or a leisurely swim, the body burns more fat.

They also found that although a Low Intensity Exercise may help you lose weight, doing High Intensity Exercises helped build muscles. Often when on a slimming diet, you will not seem to be losing weight, this is because you are building muscles instead.

People are inclined to mistake muscles for fat and this is not true. I’m not talking about bulging biceps but muscles when well toned help keep the body working efficiently. So a muscular body, could be a sign of good health.

However, when running you would be burning more Calories.

So if you do Low Intensity Exercises, that will burn body fat, after you have finished exercising and cooled down, that will be it. In other words no further benefit to you.

If you compare this to doing High Intensity Exercises, you will burn Calories and increase your metabolism. Even after you have finished with your workout, you will still be losing body fat for hours afterwards.

We talked about Glycogen earlier; when you exercise you use up some of your Glycogen stores. This means that to top up your Glycogen stores, when you eat the Carbohydrates will be converted to Glycogen instead of Body Fat.

How To Get The Best of Both Worlds

Low Intensity Exercise or High Intensity Exercise, both have advantages. But people on Low Intensity Exercises are inclined to NOT lose weight or go on to yo-yo dieting, when your weight will go up and down, hence the term yo-yo dieting.

Why not do both High and Low Intensity Exercises at the same time?

You could start off by taking a brisk walk for say 5 minutes then run for 5 minutes. When you are breathless and your heart is pumping, slow down and start walking briskly again. This is called Interval Training. So if you keep alternately walking and running for a minute at a time, you will be doing yourself and your body a great deal of good.

Do this Interval Training 5 times a week and you will soon see your body becoming lean and mean, with an improvement to the whole of your health.

Just to reminince my friend and I when we were late getting back to school, would do this walk / run regime and it was amazing how quickly we reached school. But we didn’t know 55 years ago that it had a fancy title of ‘Interval Training’.

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Weight Loss and How To Snack Cleverly

Weight Loss and Snacking - can they go together?

Snacking in itself is not bad for you, but it’s your choice of what food you eat to tide you over until your next meal that can be the baddie.

If you snack on junk food, that is usually full of unhealthy fat, you will be more likely to have a weight gain rather than a weight loss.

Here are 7 ways you can snack and not mess up your weight loss programme:

· Healthy Snacks, give them a fair try
· Keep away from Trans Fats
· Read the small print on the labels
· Energy Bars are not all they are cracked up to be
· You don’t have to have a snack just because the clock says it’s time
· High fat snacks ….. run a mile
· Ignore the TV ads that tempt you to eat unwisely

Healthy Snacks, Give Them A Try

If you must snack, go for the healthy alternatives. In the fridge or your lunch box have some ready prepared fruit and vegetables. You could peel a carrot, slice it up into bite size pieces and chew on it slowly. You will be amazed at how quickly this will satisfy you. And as mother used to tell you, ‘Eating carrots will help you see in the dark.’

Or have a nice crispy apple. Wash it but don’t peel it. Most of the goodness is in the skin.

Low fat biscuits can also help to keep you on track.

Have foods that are baked or grilled rather than fried.

Keep Away From Trans Fats

Trans Fats (bad fats) are the fats that raise your Cholesterol.

Cholesterol is the fat that clogs up your arteries, and as the blood is unable to flow smoothly, it can have the effect of giving you high blood pressure. High blood pressure can cause heart problems or strokes.

Foods containing Trans Fats could be found in Microwave Snack foods. If you see ‘partially hydrogenated oils’ listed on the label, alarm bells should be ringing in your head.

Read The Small Print On The Labels

Get out your magnifying glass, be like Sherlock Holmes and play detective.

Study the labels on the food you buy. Forget about the adverts telling you how wonderful they are, rather check for yourself what’s in it.

What you are looking for is the Nutritional Value. The label should tell you:

· How many calories are in each portion?
· Grams of fat per portion
· Saturated Fat
· Trans Fat
· How much calcium is in each portion
· Protein
· Sugar
· Salt

Work out for yourself, how much salt you are eating each day. It has been found that we should not be eating more than 6 grams of salt each day. You may be shocked to find that you are having more than your daily recommended amount of salt in one meal, so you could be over your limit if you eat more than one meal a day.

Also if the label says it contains Trans Fat. Do yourself a big favour and put the packet/tin back on the shelf and your heart will thank you for it.

Be sure to check how the manufacturers work out what they consider a portion. Often their portions are for birds and I mean the feathered type.

Energy Bars Are Not All They Are Cracked Up To Be

Those bars that are said to be packed with energy and power, should be scrutinised for what’s in it.

It’s a common belief that sugar gives you energy. But too much sugar can mean you end up with higher blood sugar levels than your body can cope with.

Maybe the label tells you that the bar is low in Carbohydrates, that’s fine, but what it doesn’t tell you, is that it is also low in fibre and probably higher in fat.

Be afraid; be very afraid, if it tastes good … it’s likely to be loaded with sugar.

So ideally, the perfect energy bar for you should contain the following.

· At least 3 grams of Fibre
· At least 5 grams of Protein
· Lower amounts of fat
· No saturated fat
· And fewer than 20 grams of sugar.
· Low in salt

You Don’t Have To Have A Snack Just Because The Clock Says It Is Time

If you have got into the habit of having a snack at 11.00 in the morning and again at 3.00 pm, do you really need it?

Say you had a high protein breakfast or lunch you should manage to get through to your next meal without the need to snack.

Yet if you had a high carbohydrate meal (either breakfast or lunch) you probably will be peckish, so a snack will prevent you from going into starvation mode.

Why is a High Protein meal better than a High Carbohydrate one?

The High Protein meal will be digested more slowly, so filling you up gradually over several hours.

While the High Carbohydrate meal fills you up instantly, but you will be feeling hungry much sooner. As High Carbohydrates are normally full of Calories, then having a High Carbohydrate snack as well, thus taking in even more calories, that weight loss plan you have been following is now about to fly out the window.

So if the clock tells you it’s snack time, only have a snack if you are really hungry. Then have a High Protein snack, it’s much less Calories in it.

High Fat Snacks … Run A Mile

High Fat snacks can encourage you to overeat.

Pennsylvania State University Researchers did a test on some rats, they fed the rats a High Fat diet; this resulted in the rats overeating. The researchers compared these results with rats fed a Low Fat diet.

The conclusion the Researchers came to was that there is a Hormone that is secreted then sends a message to the brain saying, ‘Stop eating now, you’re full up’. But on a High Fat diet, this Hormone was suppressed, and so the rats just went on eating. .

Ignore The TV Ads That Tempt You To Eat Unwisely

While you are watching TV, especially during Prime Time, have you noticed the number of adverts for snack foods? And of course these snacks are made up of junk foods; high in fat and salt.

As we know, these advertisers are paying thousands of pounds to get their adverts put in these prime spots. So the TV viewer is suddenly convinced that they are in need of a snack. Sure enough, when next at the Supermarket, he/she will deliberately seek out that advertised product. The mentality is …… if it’s advertised on the TV it must be good.

The advertiser has won again. And you lose your weight loss goals.

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