This week I’ll be starting a new job, which I’m SO excited about! It’s a role I’ve been really wanting to get back into doing. I’ll be working more hours, but I’ll also be getting more exercise throughout the day! There’s a fair amount of lifting, moving around, standing up and I’m looking forward to doing something a little more active than my current role. I’ll also have less time to think about snacking and getting that “hungry because I’m bored” feeling as my current role can have some pretty quiet patches!

I’ll be finishing work earlier too, so we can get to the gym earlier and have more time at the gym in the late afternoons. This is great now that the late afternoons and evenings are lighter (and right now sunnier!) as it’s much more pleasant and motivational to go. Hopefully, my husband and I will start swimming again soon now that the weather is brightening up!

I know it’s going to be tough getting used to working 12 more hours a week and also getting back into doing a more physically demanding role, especially as I have been diagnosed with health issues since the last time I’ve done a job like this. But I’m going to be working with a very understanding team and I’m sure things will go fine.

I feel like this is all a positive turning point for me. I’m nervous, but mostly excited about this new opportunity. I’m looking forward to getting more motivation back, starting a fresh and getting myself back into more of a routine with my work and fitness schedules.

If you are searching for an answer to why diet can cause drastic reduction in your weight, you’ve come to the right place. In fact, why lose weight through other “artificial” means when you achieve your fitness goals by “natural” means.  There are different kinds of weight loss diet that help you lose weight in different ways. Let’s find out how:

Protein-rich Diet

It is commonly known that a popular weight loss diet is a high protein meal plan. Numerous dieters have been buying and using high-protein diets all across America and Europe, over the past several years. Protein is an essential component in the development of muscles, and it should be noted that your body has to metabolize calories quicker in order to actively sustain muscles. Therefore, the greater the percentage of your body which is pure muscle, the quicker you will burn that fat off and the harder it is to retain fat.

Best sources of proteins include thin, lean meats (preferably white meat e.g. chicken breast, turkey, fish (Tuna), egg white, skimmed milk etc.)

It’s important to remember that you don’t have to starve yourself to lower your calorie consumption. As mentioned above, just take smaller portions of the foods you currently enjoy.

Fiber rich diet

Just like water, fiber rich foods fill you up for longer. Also, as fiber is indigestible, it is discarded along the way and takes fats from other foods with it. According to a study, an average person could lose up to 10 pounds in one year just by doubling his / her fiber intake.

Fiber is commonly found in plant foods e.g. strawberries, apples, figs, chickpeas, broccoli, beans, and nuts. You can also start with high fiber wheat-based breakfast and should also make sure you have baked potatoes and brown rice as part of your diet.

Calcium-rich diet

Data from credible resources has signified the prominent effect of calcium on weight loss. According to the American Dairy Association, those people who have the lowest amounts of calcium have higher amounts of stored fat. For the same reason, overweight or obese individuals who are interested in working toward better health should consider increased calcium intake along with an overall healthier lifestyle.

Foods that are high in calcium include low fat dairy products e.g. skimmed milk, soy milk, low-fat cheese, yogurt and baked beans, dried figs, broccoli, darkest green leafy vegetables and calcium-fortified food like cereals and orange juice. If your diet is not high in calcium, some good calcium supplements e.g. chewable calcium tablets should be considered. Another best source of calcium is coral calcium obtained from fossilized coral reefs above sea level.

Frequent, smaller meal diet

Another way to cut back on calories is to watch your portion sizes. Go for relatively smaller, leaner, pieces of meats, perhaps. Eat as much vegetables as possible as they are low in calories but contain higher quantities of vitamins and nutrients) and avoid deep fried food (cheese burgers, fried chicken, French fries etc.). Doing these easy things will have a dynamic impact on your weight.

Water, water & water

Water is a natural appetite suppressant as it keeps your stomach full and prevents you from dehydration which can lead to false cravings / hunger. Water also helps your body metabolize stored fat by helping the kidneys flush out the waste. When you don’t drink enough water, the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat.

Natural dietary supplement

Natural dietary supplement like Proactol is an option that offers an extra bonus to get into the diet and fitness routine. Specific herbs and organic, fiber-based extracts present in Proactol have the ability to speed up your metabolism, curb appetite, increase fat burning and boost energy.

Last but not least, the above mentioned diet types should give you an idea of why diet is so important if you want to lose weight. Your diet plan should be an example of a balanced diet, essentially representing the major food groups of whole grains, vegetables, fruits and legumes. It should also include dairy want to lose, fish, meat and poultry. It is best if you avoid deep-fried foods (fast foods) and reduce the sugar and fat intake.

I know, it’s tough to stay motivated when you are on that mission to lose weight!

I love going to the gym, but sometimes it really does feel like a chore, when I eat fresh fruit and vegetables I really do feel so much better, but sometimes I just want a hug bar of choccy! Thinking these things are normal, but can really have an effect on your motivation and commitment to sheading those pounds.

Mix it up at the gym – I recently realised that the main reason I was seeing the gym as a chore was because I was doing the same routine over and over again with no variety. So, I spoke to one of the trainers and he’s taken me under his wing and now I have loads of exercises to do on all sorts of equipment! I talked to him about what I wanted to focus on, which is weight loss and strength in my upper body mainly, and he gave me a set of exercises that I can do in one long session, or break them up during my 4 days a week at the gym! This has brought a whole load of new excitement and motivation at the gym as I’m using different equipment every day I go as well as doing a few of the same to keep up the routine.

Keeping yourself interested in exercise is a huge key, and learning new exercises and using different equipment will help make it feel new all over again and give you that boost! When you feel like things are getting a bit boring again, have a chat with one of the trainers and see what you can come up with!

Another thing that’s really helped my motivation is my husband. We both go to the gym together after work and that makes a huge difference to both our motivation! We know if one of us can’t go, it will make the other person feel sad they are not going and neither of us want that for each other. Although we are going to the gym for different goals, we both encourage each other and learn new techniques and exercises from each other’s routine that could help our own goal too!

Don’t stop there either! Decide to walk to work instead of driving or getting the bus. I know the weather hasn’t been great recently, but think of all that money you’ll save too, which is motivation in itself! Use the money you saved to a nice treat once a week or once a month at your favourite store or to save up!

Healthy foods can be great snack foods – I know that snacking on an apple isn’t quite the same as having a chocolate bar or a packet of crisps, trust me I know! But there is such a huge range of fruit and vegetables out there that could be your ideal snack food, that one you turn to when you are hungry but need to keep the calories down.

I used to buy bananas because I know they’re really good for you, but I don’t like them much at all. So, I used to force myself to eat them and it put me off fruit a bit. So now, I’ll buy them only if I really fancy them and get fruit that I like on a day to day basis. No more forcing myself to eat things just because I feel like I should, I’m now eating them because I WANT to!

I’m not a fan of apples, but I decided to try different kinds and I’ve found one that makes me think twice about snacking on something naughty! If you don’t like a certain kind of fruit or veg, don’t eat it! If you do, you’ll just be put off all fruit and veg. Instead, find ones that you really like that make you forget about having that packet of cheese and onion crisps. It can be done!

Also, have a look at the back of the foods you buy or eat. I’m not saying you have to study every gram of fat it has in it, or panic about the calories. But what it really does help is your awareness of what you are eating to help you make better choices to help aid your weight loss.

Fitness and healthy eating shouldn’t feel like a chore, but I know it can feel that way when you’re trying to lose weight because you have to do these things to lose that weight. But that doesn’t mean you have to do things or eat and drink things you don’t like. There is such a huge range of exercises and equipment to use that there’s going to be something you enjoy! And you can’t tell me that you have tried every single fruit and vegetable in the world and don’t enjoy one of them?!

Make fitness and healthy eating something you enjoy to keep your motivation going, but to also make losing weight a happy and successful time of your life!

The challenge to lose weight is too general and broad a goal.

There’s no definite goal-setting (how much weight?), no methods (how to do it?), and no deadline (by the summer? by 2011?) in this objective.

For the same reason, many people do make New Year’s resolutions to lose weight, but eventually fail.

However, with the following few simple tips and a true New Year approach you can succeed

Educate

According to several smart weight loss experts, dieticians and even doctors, “losing weight is 90% mental”. Some even say “The phenomenon of successful weight loss begins in the brain”.

If this is true, then the resolution has to start in the mind before it can succeed with the body and knowledge is the key here. It is also important to evaluate your reasons for losing weight before you actually start.

Ask yourself;

• Do you want to be healthy?
• Do you want to look good?
• Do you want to be able to walk, run, ski, bike, hike and/or skate?
• Do you want to get off your BP, diabetes?
• Do you want to sleep better?
• And, above all, do you want to feel good about yourself?

Once you set your reasons and goals to lose weight, make a plan. What changes do you have to make to achieve your goal?

Keep a journal or calendar to track foods eaten, exercises done, thoughts and feelings, and weekly weights. Tracking gradual progress is another visual reminder of the path. It’s harder to quit once all that work is in black and white.

Create a timeline. How long will you give yourself? Success will take time and patience is necessary. To keep on point, mark dates on the calendar for the smaller goals. Check off days that you exercise and use other visual reminders that are helpful. To stay motivated, be accountable.

Eat right

According to proven weight loss advice, habits are hard to change. Eating habits are particularly hard because you have to make choices everyday and several times a day, at that.

Read and learn about what to eat, when to eat, how to eat and how much to eat. Think about the healthy habits that need to be used – low-fat? High-fiber, high protein?

All of these are essential for fast and successful weight loss. Drink plenty of water. Eat a lot of green leafy vegetables and citrus fruits. Don’t skip meals, especially the breakfast. Eat less but frequently.

Exercise

Then set out a weight loss exercise plan that’s manageable and appropriate, so success is possible.

Concentrate on exercise you enjoy and will stick to. Walking is the best exercise for a bazillion reasons and the two most important are no impact on your joints, and skeleton, plus the stimulation of getting out, looking at stuff and interacting with the world around you.

Rain, snow, cold? Buy a big coat and nice boots, or go to a mall with walking shoes. Do it.

At the same time, if you are one of those people who don’t like the thought of exerting themselves, then don’t worry, yoga, hypnosis and meditation, all make excellent alternatives for weight loss.

Sign up for a yoga class or learn and practice hypnosis or meditation. Stick to it and steadily take off pounds, tone your muscles, tune up your mind and gain fabulous flexibility that makes you look great.

Entertain

Even those who hate exercising can find an activity they’ll enjoy. Get friends together for a game of basketball or a relaxing hike. Enroll in a new style of dance class that sounds interesting. Load up an iPod with fun, energizing music and go for a run. Have a buddy. Ask a trusted friend to check on progress.

Knowing someone is monitoring your successes and failures is an incredible motivator. Plus, they’ll be a cheerleader and maybe a participant!

Forget losing weight fast from an unfit body. Lose weight by gaining health, starting in 2010, and be well forever.

Christmas… New Year… it can be hard to stay in shape and lose weight over the holiday season when supermarkets are ram packed with naughty puddings and mountains of chocolate.

On average I must put on at least 1-2 pounds during Christmas, which I know doesn’t sound a lot, but can be a real pain to lose in the New Year.

The main problem is temptation…

With all your friends and family eating your favourite foods right in front of you, it is easy to break your dieting habits and follow suit.

God knows how many times I have broken my diet simply so I could enjoy an extra slice of cheesecake. But the thing is, as soon as I broke my diet, it was even harder to return to it, especially as I had gone back a step in my weight loss

If you have ever been in this situation then you’ll know how frustrating it can be. Not only does it feel as though you are starting from scratch, but the motivation is all gone.

That is why in this blog I thought I would offer out some advice on how to beat this weight gain and still have a great Christmas. Let me know what you think:

1. Don’t try to lose weight – instead simply try to maintain your existing weight loss by monitoring your weight at least once a week on the scales.
2. Monitor what you eat – the key to lasting weight loss is to burn more calories than you consume, and this is still possible during the holiday season. The trick is to monitor the foods you eat and remain aware of how they are cooked.
   A single meal of: 4 ounces of turkey, half a cup of stuffing, green beans, sweet potatoes, bread, a glass of wine and a slice of cake can all amount to over 1,000 calories – almost half your daily calorie intake! Add in 2 more meals and you’ll easily surpass your daily amount.
   To help remain in control of your diet make sure that you cook all your meals from scratch; invest in low fat alternative ingredients and half your meal portions.
   For example, instead of filling your plate to the brim, half the amount you eat or eat from a smaller plate. This will allow you to enjoy your favourite dishes without risking overeating or weight gain.
3. Balance your calories – more than likely you are going to eat more than you usually do during the holiday season.
   For this reason try to lower your calorie intake in the run up to the holidays and exercise more regularly. This will help alleviate the guilt of indulging in a few naughty extras and will balance the extra calories consumed.
4. Don’t give up exercise – Christmas can be busy with visiting friends and family, so going to the gym or to an aerobics class can be harder. Yet you don’t have to sacrifice your exercise levels over the holiday. Simply going for a walk or a bike ride with your family for 30-45 minutes every day can help you to stay trim and burn those excess calories.
   Housework too is a great way to stay in shape. Hovering your home for example can help you to burn at least 200 calories over an hour.
5. Get plenty of sleep - it is a proven fact that sleep deprivation can affect your appetite levels triggering increased hunger. For this reason make sure you get plenty of sleep over the holidays.
   This will help to ease the strain of organising work, your family and Christmas meals and will ensure that your appetite remains modest.

Christmas can be hard for everyone, especially when it comes to weight loss. Yet you don’t have to give up your weight loss aspirations or your dietary choices until after the New Year.

Instead simply aim to stay at your current weight and once the holidays are over, continue losing weight.

Give it a try

Rowena xx

Originally authorised by the FDA in 1997 for use on obese patients who are at risk of developing heart disease and diabetes, their latest study dubbed SCOUT has found that Meridia (formulated from sibutramine) could in fact produce the opposite results.

Started in 2002, over 10,000 volunteers aged over 55 were placed either on a Meridia or placebo test – all of whom were obese/overweight with two cardiac risks factors (diabetes or a history of heart disease).

Yet this study did not go as planned…

From this study the FDA found cardiovascular events in 11.4% of patients who were placed on Meridia and a further 10% in those placed on the placebo – in both cases substantially more than they had anticipated.

Further data even suggested that Meridia could in fact increase a patient’s risk of experiencing a heart attack, a stroke or even death from taking this supplement.

Following such shocking results, it is now believed that Meridia is no longer appropriate for patients suffering from diabetes, heart disease or congestive heart failure, and anyone considering taking it should consult with a doctor first.

Is it bad for everyone?

Although this research published by the FDA would suggest that Meridia is not safe, these results only apply to obese patients who suffer from the above conditions.

As long you are young and relatively healthy, Meridia can help you to experience credible weight loss. However, it is still recommended that you first visit a physician and check your suitability to this supplement before you try it.

During this new research, scientists found that heavier bodies tended to have a different proportion of microbiota in their gut compared to thinner ones.

In particular, during a past study it was discovered that obese mice had significantly more Firmicutes and fewer Bacteroidetes compared to normal mice whose distribution of these two microbiota were the opposite.

Fascinated by this discovery Gordon and his team of researchers set out to prove this theory further by first breeding germ-free mice (which had no gut microbiota of their own) who could nurture human gut microbiota.

Once achieved they were able to experiment with these mice diet by giving one group a Western diet of high fat and sugars, and the other group a diet of low-fat plant-based chow.

During this new study, researchers witnessed similar results to the first study.

Those on the high fat diet tended to gain weight and grew more Firmicutes and fewer Bacteroidetes, whilst those on the low chow diet remained lean and experienced a flip in the distribution of their gut bacteria.

Looking at this proof it would suggest that in the future physicians will be able to determine who has got a greater propensity for obesity or who is destined to be leaner.

Currently, Gordon and his team are unable to determine whether the balance of these gut bugs actually cause weight gain or happens as a result of these diets.

Yet considering the fact that once these obese mice were put on the chow diet, it only took a day for their microbiota to flip to that of the leaner mice, it would certainly seem that they play a vital role.

Especially as these changes in gut microbes also suggests that microbiota have the ability to change how a body’s genes chooses to control digestion and energy break down.

In their report, the NHS announced statistics which suggest obesity has more than tripled in the last 5 years, boosting hospital admissions by 60% during 2009 alone.

Included in these admissions were cases of organ failure, Type 2 diabetes and heart disease – all conditions that can easily be attributed to the growing obesity epidemic that is sweeping the globe.

Even surgical procedures such as stomach stapling have witnessed rapid increases over the last few years.

According to the NHS, over 8,085 admissions occurred during 2008/09, an increase of over 3,000 more admissions compared to 2007/09 and 6,000 more than 2003/04.

Placed side by side it is undeniable that the UK is in the midst of an epidemic:

• 2003/04: 1,746 obesity related admissions
• 2007/08: 5,056 obesity related admissions
• 2008/09: 8,085 obesity related admissions

The question now rests on: what is going to be done about it?

Low carbohydrate and high protein diets such as the Atkin’s diet are extremely popular. They do lead to weight loss, but new studies are showing that a carb-free diet could be dangerous to your health. These types of diets encourage the avoidance of all carbohydrates and promote high protein intake. In theory, you could eat all the bacon you want, as long as you avoid making a sandwich out of it! Sound healthy? It isn’t.

The latest study that I have read links a low carbohydrate and high protein diet to increased incidence of heart attack and stroke, due to atherosclerosis. This is when your arteries are lined with fatty deposits, making them less elastic, increasing blood pressure and potentially leading to dangerous blockages. Atherosclerosis itself leads to heart attacks, heart disease, stroke and aneurysms (bleeds). It is a gradual process, but the Atkin’s diet has been scientifically proven to increase atherosclerosis in mice by over 15%. There are also links to these types of diet and the development of type 2 diabetes.

All of the research that I have done regarding weight loss ends up promoting the same message: sensible and balanced eating. Despite their bad reputation, carbohydrates are not bad for you; in fact, they are a necessary component of a balanced diet. One of my earlier posts, called The Great Carb Debate describes why we need carbohydrates in our diet for optimum health in greater detail. In short, without them, we miss out on important nutrients and decrease our levels of the feel-good hormone serotonin. Avoiding them altogether not only deprives us of these essential components of good health but also can be downright dangerous to our health.

Science is now telling us how dangerous these diets can be. There are many other studies that agree with the one I discuss above. In fact, there are no studies that support an Atkin’s type diet to promote overall health. Most experts claim that these diets are merely propaganda and a way to make money. There are many studies that illustrate the weight loss that occurs from these diets, but what is the point of losing a few pounds when you end up hospitalized for a heart attack or stroke? I have said it before and I will say it again, sensible weight loss requires a balanced diet and some physical activity, it really is as simple as that.

Data from their most recent trials on 3,182 obese patients (BMI 36.2+) have demonstrated that Lorcaserin can dramatically reduce cardiovascular risk, improve lipid and glycemic parameters and help patients to successfully lose at least 5% of their body weight.

And still in testing, Lorcaserin’s unique ability to combine efficacy, safety and tolerabilitity into one neat package, make it the perfect assistant for patients who struggle to lose weight.

Offering patients the potential to experience 20lbs in weight loss in just 1 year, Lorcaserin – if approved – will lead the market in weight loss management therapy by helping dieticians to tackle the obesity epidemic head on.

Those who completed the BLOOM trials managed to 31% of their excess body weight compared to those in the placebo group who were given just a weight loss management programme to follow.

However, the results did not stop there…

In addition, patients also experienced improvements in their glycemic parameters – including fasting glucose, fasting insulin and HOMA-IR – as well as in their physical function, self esteem, sexual life, public distress and work.

However despite these evident lifestyle improvements, Lorcaserin does come with one distinct side effect. Of the patients given Lorcaserin, the vast majority experienced mild and transients headaches earlier on in their treatment that lasted 3-4 weeks.

How does it work?

Activating selective receptors in the central nervous system, Lorcaserin works by naturally reducing your food intake and appetite.

Of those tested during the 2 year trial, it was discovered that:

• 66.4% of Lorcaserin patients lost at least 5% of their weight (compared to the 32.1% of placebo patients)
• 36.2% of Lorcaserin patients lost at least 10% of their weight (compared to the 13.6% of placebo patients)
• At least 67.9% of Year 1 Lorcaserin patients maintained at least a 5% weight loss during Year 2, compared to 50.3% who moved from Lorcaserin in Year 1 to the placebo in Year 2