Nutrivive
Fitness Health &
Weight loss
So you want to lose weight....It is a safe bet that you did not wake up one morning
and found yourself one, two, three or more stone overweight! Your weight crept up
over a period of time, so when it comes to losing weight the best way to achieve
success is to lose it over a period of time. Aim to lose half to one kilogram (around
1 lb - 2 lb) per week so your body can gradually adjust.
Where do I start?
You need to know your current weight and the weight you want to achieve. You should
never aim to lose more than 10% of your starting weight as your first goal. If you
start at 80 Kgs then your initial target should be a loss of 8 Kgs and once here
you can review where you are and consider if further weight loss is desired.
Some benefits of a modest weight loss include:
• Reduced risk of developing heart disease and stroke
• Reduced risk of developing diabetes and helping to manage diabetes
• Improvements with blood pressure
• Feeling fitter and having more energy
Start completing a food diary as this will help you see what food you actually consume
and what times of the day you are eating. Consider building more activity into your
day. Take the stairs instead of the lift or try walking to local shops instead of
taking the car.
Tell family and friends of your aims and enlist their support - they may even want
to join in.
You must be ready to commit to change otherwise if you do the same today as you did
yesterday then why think tomorrow will be different.
Request your free ‘10 tips for successful weight loss’ here.
Download your food diary here. Complete it, as accurately as possible for 7 days
and email to Nutrivive with your goals for free advice and recommendations.
Carbohydrate, Protein and Fat...the facts.
Carbohydrate and Protein contain 4 calories in each gram. Fat contains 9 calories
in each gram.
Carbohydrate
This is the body’s preferred fuel source converting it to glycogen and storing it
in the muscles and liver. Most of your Carbohydrate should come from low to medium
glycaemic index (GI) sources as this will keep your energy levels sustained. A good
book on the subject is, ‘The new glucose revolution’, by Dr A Leeds et al, published
by Hodder and Stoughton.
Protein
Is used for growth, repair and maintenance. Protein is made up of amino acids, 21
in total of which 12 can be made by your body from other amino acids, Carbohydrate
and nitrogen. The remaining 8 must come from food. If you are a vegetarian you
must eat a range of beans, pulses, nuts etc. To ensure you have a full range of amino
acids
Fat
Fat is required by every membrane of every cell in your body. It is also required
for fat soluble vitamins A, D, E and K. Fat gives flavour to food and helps keep
you warm. Fat can be good, bad or ugly. Good - Monounsaturated can lower bad cholesterol,
' Low Density Lipoproteins’. Monounsaturated fat can be found in avocados, soya
oil, olive oil, peanuts, cashews and almonds. Polyunsaturated can reduce the risk
of heart disease if taken in moderation. Polyunsaturated can be found in oily fish,
walnuts, pumpkin seeds and sweet potatoes.
Bad - Saturated is found in animal fat and products made with palm oil or palm kernel
oil. It raises cholesterol levels and increases the risk of heart disease. Saturated
fat is found in butter, cheese, cakes and pastries. Ugly - Trans or Hydrogenated
fat is formed artificially during the process of turning liquid fat into hardened
fat. Hydrogenated fat is found in biscuits, pies, pastries, desserts and pudding.
A small amount of Hydrogenated fat can be found naturally in some cooked meats. Hydrogenated
fat has been reported to be linked to some serious diseases. It can raise bad cholesterol
and lower good cholesterol, ‘ High Density Lipoproteins’.
