Lift Weights

Did you know that the more muscle you have, the more calories you will burn, even when you’re lying on the couch! The reason is that muscle is far more metabolically active than fat. Therefore you will burn energy (calories/ kilojoules) just to fuel your muscles. This is likely to help you to burn fat.

Eat Quality Protein

Protein requires more energy to digest than fat or carbohydrates. Therefore, more of the calories from protein will be expended in metabolism which makes it less likely that protein will be stored as fat. Protein is also important to build and repair muscle which as you know, is important for fat loss. Ensure you eat quality protein from foods such as lean meat, chicken, fish and eggs but be aware that you can eat too much protein. Excessive amounts of protein will place stress on the liver and can be stored as fat.

Get Enough Sleep

Those who average 8+ hours of sleep per night release more age-defying, metabolism boosting hormones than those who don’t get adequate sleep.

There is a particular link between sleep loss and obesity, because a lack of sleep lowers leptin, an important hormone that tells the body when it has eaten enough food, and increases ghrelin, the opposite hormone that tells the body to eat more food. The two combined can set the stage for overeating, which in turn may lead to weight gain.

There just doesn’t seem to be enough time in the day. I hear it all the time. Unfortunately, you are not going to get anymore; there’s always going to be 168 hours in a week. Considering how much is accomplished by great leaders of nations or the business leaders of our time or the great […]

Many people believe that eating a well-balanced diet provides all of the vitamins and minerals necessary for good health. In ideal circumstances, this is the case, but in reality there are many reasons why you may need vitamin supplements to cope with living in today’s environment. These reasons include: Crop Nutrient Loses – Many agricultural […]

Protein can play an integral part of your weight loss efforts but beware of eating too much! Read on …. 1. Protein helps boost energy expenditure Dietary induced thermogenesis: i.e. the increase in heat production by the body after eating due to both the metabolic energy cost of digestion and the energy cost of forming […]

Sleep deprivation causes changes in metabolism and hormone functioning, which can affect how the body burns and stores fat. There is also a particular link between sleep loss and obesity, because a lack of sleep lowers leptin, an important hormone that tells the body when it has eaten enough food, and increases ghrelin, the opposite […]

If you look to research, you can easily find a study to support whatever you want to believe. One example is a study Dr. George Blackburn, associate director of the Division of Nutrition at Harvard Medical School who concluded that diet or nutrition is by far the greatest predictor of weight loss success. He suggests […]

When it comes to weight loss, there are going to be set-backs. It is important that you avoid using “all or nothing” statements. There will be slip-ups. Just accept the slip-up and get back on track. Do not beat yourself up over it. If you expect to have some setbacks, it will be easier to […]

Fish oil (also known as omega-3 fats) supplements, are one of the most popular supplements, with more people buying than ever.  This should not come as a surprise as there have been more than 15,000 studies, fish oil is powerful in reducing the risk of heart disease, triglycerides and helping with weight loss. When determining […]

Ninety per cent of why we eat is behaviour-related (psychological hunger). It is not because we are hungry. It’s because we are, for example, sad, angry, depressed anxious, bored or simply it is “time to eat”. Psychological hunger is when you want to have something to eat or drink without physical symptoms such as an […]

Diets Work. Because of the caloric restriction of diets, your body will be made to use body fat stores for fuel (energy). The benefits of dieting are more evident in the early stages of weight loss. They are, however, difficult to maintain. Diets don’t work. Dieting has no way to deal with the metabolism, which […]

Creating your best life now often requires a change in mindset. Sometimes even when you have the intention of doing the right thing, if you have the wrong attitude, you can easily slip up. Some of the pitfalls in maintaining a long term health and fitness program include: All or Nothing Too often we adopt […]