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How to lose weight

How to lose weight

How to lose weight

Too much body fat is the result of an imbalance between the energy you take in, in the form of calories, and the energy you use.

Combine a high-fat/high calorie diet with too little exercise and you'll gain weight.

When people talk about losing weight, the majority of the time they mean they want to lose fat. In basic terms fat is just energy that hasn't been metabolised or used.

The best way to lose weight is to have a healthy balanced diet and exercise regularly. Doctors recommend you should aim to lose no more than 1kg (2lbs) per week and reduce body fat by 1-2% a month.

If you follow this advice it won't be long before you'll see, as well as feel the difference. As ever, we still recommend that you seek professional advice before undertaking any nutritrional or training programme.

Training Tips

  • Do at least four 35 minute cardiovascular activities each week - this might include jogging, skipping or cycling
  • Try training in the morning, as your body can burn fat up to four times faster
  • Include resistance training, training with weights, as part of your weight loss plan - this will tone and shape your body
  • Change your workout every 12 to 15 weeks
  • Drink plenty of fluid, either water or low calorie drinks, throughout your workout session

Nutritional Tips

A balanced diet will contain all the nutrients you need to satisfy your appetite and maintain good health. Some diets, particularly those which avoid major food groups may not provide the nutrients you need for a healthy body.

A truly balanced diet has

  • protein
  • carbohydrates
  • small amounts of essential fats

Some Helpful Tips

Because we're all different, advice is best given face to face, nevertheless, most experts agree that staying hydrated and avoiding fried food is a good place to start any weight loss programme.  

  • Drink water - dehydration can often be confused with being hungry, try drinking a glass of water and wait a bit before eating
  • Eat baked, steamed or grilled foods, rather than fried or sauted

Supplement Tips

Losing weight and getting into shape is no easy feat, but who said it was going to be easy? So we need all the help we can get, supplements help keep us motivated and focussed, speeding up the results, as well as forming a well balanced diet.

Listed below are some recommended supplements that will help you shred that unwanted fat

  • Protein Powders - meal replacements and pure protein powders, which can be used to replace a meal throughout the day
  • Slimming Pills - these can help to burn fat faster and suppress appetite
  • Protein Bars - a convenient and healthy snack alternative

Healthy Eating Guide

Too much body fat is the result of an imbalance between the energy you take in, in the form of calories, and the energy you use. Combine a high-fat/high calorie diet with too little exercise and you'll gain weight.

When people talk about losing weight, the majority of the time they mean they want to lose fat. In basic terms fat is just energy that hasn't been metabolised or used.

The best way to lose weight is to have a healthy balanced diet and exercise regularly. Doctors recommend you should aim to lose no more than 1kg (2lbs) per week and reduce body fat by 1-2% a month. If you follow this advice it won't be long before you'll see, as well as feel the difference!

We strongly recommend that you consult your GP anyway before undertaking any nutritrional or training programme.

Training Tips

  • Do at least four 35 minute cardiovascular activities each week - this might include jogging, skipping or cycling
  • Try training in the morning, as your body can burn fat up to four times faster
  • Include resistance training, training with weights, as part of your weight loss plan - this will tone and shape your body
  • Change your workout every 12 to 15 weeks
  • Drink plenty of fluid, either water or low calorie drinks, throughout your workout session

Nutritional Tips

A balanced diet will contain all the nutrients you need to satisfy your appetite and maintain good health. Some diets, particularly those which avoid major food groups may not provide the nutrients you need for a healthy body. A truly balanced diet has

  • protein
  • carbohydrates
  • small amounts of essential fats

Some Helpful Tips

  • Drink water - dehydration can often be confused with being hungry, try drinking a glass of water and wait a bit before eating
  • Eat baked, steamed or grilled foods, rather than fried or sauted

Supplement Tips

Losing weight and getting into shape is no easy feat, but who said it was going to be easy? So we need all the help we can get, supplements help keep us motivated and focussed, speeding up the results, as well as forming a well balanced diet.

Listed below are some recommended supplements that will help you shred that unwanted fat

  • Protein Powders - meal replacements and pure protein powders, which can be used to replace a meal throughout the day
  • Slimming Pills - these can help to burn fat faster and suppress appetite
  • Protein Bars - a convenient and healthy snack alternative

Healthy Eating Guide

Supplements

Use to assist you in your goals. Can be                used to replace meals or supplement                   your diet.

Bread, potatoes and other cereals        including pasta, rice, oats and        noodles

Choose whole grain, high fibre                                 varieties whenever possible.

Fruit and vegetables

A rich source of vitamins and                                    minerals. Try to eat at least                                            5 portions a day.

Milk and dairy products, excluding       butter and cream

These are an important source                                    of protein, vitamins and minerals.                             Use low fat versions of these foods.

Meat, poultry, fish and alternatives,    eggs and beans.

A good source of protein. Choose lean                   cuts of meat and remove the skin from poultry.

High-fat/high-sugar foods spreadable fats, cooking oils, sauces, chocolate.

These foods provide us with the most                     calories but the least nutrients.                                 Eat sparingly and look for low fat                               alternatives.

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