Last updated 6 months ago
New Year’s resolutions have become a way for people to try and get their lives into shape. Rather than making generic ‘get healthier’ promises, it pays to be specific with your goals in order to achieve them.
1. Exercise Daily
It's recommended that everyone get at least half an hour of exercise a day – a brisk walk or more – and two sessions of strengthening exercises a week. If you really want to lose weight or get in shape then it's suggested you gradually increase these times.
2. Cut Down on Sugar
There are many reasons to avoid consuming too much sugar. Not only is it terrible for your teeth, but sugary foods and drinks offer very little in the way of nutritional value, leading to empty calories and extra inches on your waistline.
3. Reduce Alcohol Intake
Alcohol is one of the worst things you can include in your diet when trying to lose weight. Two schooners of lager contain around 300 calories, slightly more than two glasses of wine. In order to burn off those calories, you’ll need to walk briskly for more than an hour.
4. Portion Control
One of the easiest ways to eat properly is to reduce how much you eat. Too often people grab large plates and fill them completely, then feel like they need to finish everything. Don't be afraid to leave food at the end of your meal – if you don't feel hungry anymore there's no reason you should keep eating. Using a smaller plate is a great way for encouraging reduced portions.
5. Eat Five Portions of Fruit and Veg
As well as eating too much, we also eat too much of the wrong things. It’s vital you include fruit and vegetables in your diet in order to give your body the nutrients it needs. The more good foods you have in your diet, the less likely you are to snack or eat junk food.
Weight Loss Techniques
If you're struggling to lose weight there are surgical options that can help you get a trimmer figure. Call Life Weight Loss Centre on (02) 8999 8503 for weight loss solutions that work.
Last updated 7 months ago
Christmas can be a tricky time of year for people trying to lose weight, but with a bit of pre-planning and a few twists on traditional favourites, you can still enjoy a delicious festive spread.
First of all, if possible, try to host your Christmas lunch a bit later than normal. One of the perils of Christmas Day is people snacking too much during the afternoon. But by delaying lunch you’ll find it much easier to resist this urge.
Now to the food. With starters, either skip them entirely and wait for the main or serve something very light and small.
Meat tends to be avoided over fears of fat. Eating lean meat is okay, but avoid eating the skin or any cuts that are obviously fatty. Don't go overboard and remember to add a generous serving of vegetables and salad to your plate.
You're bound to have leftovers from your main meal and while it's tempting to snack on them as they are, it's much better to do something healthy with them. Adding chicken or turkey to a leafy salad with some cranberries makes a great evening meal.
Dessert is another area where people often slip up. Cakes, shortbread and puddings are very enticing but also very high in calories. Instead consider fruit salads or a homemade pavlova topped with fresh summer fruits. And while the odd chocolate is fine, a whole box isn't. So if you get any as a present be sure to share them around.
Alcoholic drinks are also high in calories and sipping beer throughout the day will soon see the calories build up. Instead, opt for a nice glass of champagne or wine and make it last. If you have a spirit, use a diet mixer. Low calorie, non-alcoholic punch or iced teas are also great special occasion drink options.
Weight Loss Techniques
If you're struggling to keep your weight down, there are surgical options that can help you get a trimmer figure. Call Life Weight Loss Centre on (02) 8999 8503 for more details.
Last updated 7 months ago
Christmas has become a time synonymous with over-indulging on good food and wine. If you're trying to keep in shape, or even lose a few kilos, you can continue your good work over the Christmas period with these delicious holiday recipes.
Red, White and Green Salad
One thing we don’t normally associate with a hot Christmas Day lunch is a salad, but if you're planning on having a barbeque or a really big spread there's no reason why you can't include one. By using as many red and green vegetables as you can – and there are plenty to choose from – you can make a very festive looking salad to add to your plate.
If you’re planning on having a Christmas Day barbie, chances are your belt is already groaning at the idea. But by opting for turkey burgers, you’ll not only enjoy a leaner meat but you’ll also be getting right into the Christmas spirit! You can buy your burgers pre-made or follow a simple recipe to make them exactly to your liking.
One of the constants of Christmas is that every year you have leftovers to eat for the next few days. Everyone has a few turkey recipes that they can use, but why not add a simple turkey and cranberry salad to that list? The flavours go together brilliantly and the lightness of the meal will help counteract the indulgence of the festive period. Chicken works just as well if that's your preference – or the only thing you have leftover!
Last updated 8 months ago
When most of us embark on a diet, we do it for weight loss and for improved health, but dieting can have some other important benefits too.
Avoiding Saturated Fats
Cutting out saturated fats, such as the kind you find in most junk foods and in fatty meats, is one of the first steps to lowering excess weight. But, lowering these fats also helps reduce the risk of cardiovascular heart disease and high blood cholesterol, which, in turn, helps reduce the risk a stroke.
Dieting Isn’t All About Restrictions
Including more fruits and vegetables in your diet will increase your fibre consumption too. More fibre in your diet will keep you fuller for longer and help keep your digestive system running smoothly. It’s literally a detox for your body – cleaning out the intestines and decreasing the risk of IBS and colorectal cancer, as well as lowering the risk of diabetes and cardiovascular disease.
Eating More Yogurt
The natural, unsweetened yoghurt varieties are a dieter’s best friend. Not only do they taste delicious and add a satisfying creamy texture to foods (while being low in calories), but they’re also packed with prebiotics and probiotics, which help the good bacteria in the gut flourish. Yogurt and other dairy products also boost calcium, which lowers the risk of osteoporosis in women and bumps up protein intake too. What’s more, more protein in your diet keeps you feeling fuller for longer, making weight loss simpler.
Contact Life Weight Loss Centre on (02) 8999 8503 for more weight loss advice.
Last updated 8 months ago
Weight training often conjures up images of beefy body builders pumping iron but, the truth is, weight training is an important part of creating and maintaining a healthy physique and may help hone that dream body more efficiently than cardio training alone.
While many women worry about ‘bulking up’ with weight training, it’s actually very difficult for women to build substantial muscle due to a lack of testosterone. Instead, weight training creates firmness and definition. Looking for Michelle Obama arms or Jennifer Aniston abs? Get lifting!
Weight training builds muscle, which helps to increase the metabolism and burn fat, giving your body a lean, tight, and toned look. Muscles have very high-energy requirements and, even when we’re asleep, they’re responsible for 25 per cent of calorie use. This means that the more muscle you have, the more calories you can consume and maintain your weight. Who’s going to say no to that?
Aside from aesthetics, weight training and other resistance training, such as body weight exercises, boost your health in very different ways to cardio. They help improve bone density, which means less chance of osteoporosis and injury, and increase strength, so you’ll never need a hand getting your hand luggage into those overhead lockers again.
Still have images of scary body builder types in your head? Remember those people dedicate their lives to building that volume of muscle. By curling a 10kg dumbbell you’re not going to pack on the muscle at an alarming rate, but you may just find yourself with some shapely new limbs.
If your weight loss and exercise routine isn’t working for you, Life Weight Loss Centre can help with other solutions. Contact the weight loss centre in Liverpool today on (02) 8999 8503.