Last updated 10 months ago
Silencing your food cravings is one major challenge to overcome on the road to healthy eating. Curb your appetite and fight the four o’clock sugar cravings by following these simple tips.
Your appetite is controlled by the levels of dopamine in your body. This chemical acts as a transmitter, alerting your body of its current nutritional needs. Low levels of dopamine will see your concentration drop and send you foraging through the pantry to find a snack to satiate your needs. To steady your cravings, exercise frequently to maintain natural levels of dopamine in your body.
Keep a Food Diary
A recent study found women who spent time recalling their last meal in detail found themselves less hungry as the afternoon wore on, than those who did not reflect on their food intake. It’s believed that taking time to actively remember your last meal will influence your decision making, giving you more control over your food cravings.
Not getting enough sleep will not only have an impact on your energy levels, but is also likely to cause you to overeat. When you have low blood sugar levels, you are producing less of a hormone called leptin, which controls your appetite. Prevent sleep related weight gain by ensuring you have at least 6-7 hours of sleep a night.
Weight Loss Centre in Sydney
For more support with your weight loss goals, contact Life Weight Loss Centre on (02) 8999 8503 to speak to their team of registered dieticians, exercise pathologists and weight loss surgeons.
Last updated 11 months ago
As the temperature warms up, so does the desire to replace bulky jumpers and cardigans with t-shirts and singlets, bearing your arms to the world. But are your arms looking their best? Show off leaner arms this summer by incorporating these arm slimming exercising into your weekly routine.
This exercise is a real test of your endurance – so those looking for a challenge get ready! Position yourself in a plank position and place a small ball, such as a soccer ball, under your left hand. Complete a push-up. For the best results, ensure you steady your core and squeeze your shoulders. Move the ball to your right side and repeat five times.
This exercise is a quick and easy way to burn fat without the need for weights or gadgets. Stand with your feet hip width apart and bring your fists to your chest in a boxing stance. Keeping your elbows up, and knees slightly bent, box for one minute, alternating between left and right arm punches. Ensure you are exerting strength from your waist for the best results.
This exercise will have you saying goodbye to the dreaded ‘tuck shop lady’ arms. Lie on your back with your knees bent and feet firmly on the floor. Using a two or three kilogram weight in each hand, raise your left arm in a swinging motion from your chest to behind your head while keeping your arm straight. Repeat 15 times while keeping your right arm outstretched behind your head with a weight in hand. Swap arms and repeat.
Last updated 11 months ago
Changing your eating habits and beginning a diet is a challenging but crucial step in kick-starting a weight loss plan. Watch this video for tips on how to stay committed to your new diet.
Set Achievable Goals
Too often when we begin a diet, we become fixated on reaching our goal weight. This magic number however should never be the focus of your diet. Rephrase ‘I will lose 10 kilograms this year’ to ‘I will work out for 20 minutes each and every day’. By creating a realistic list that you can work through and systematically tick-off it will make your goal more tangible and encourage you to work towards an overall healthier weight range.
When you’re hungry it can be difficult not to gobble down your meal in a hurry. This is, however, an important step in controlling your eating habits. It takes your brain roughly 20 minutes to recognise that your stomach is full, so ensuring you take breaks between bites and frequent sips of water will help stop you from overeating.
Eating out of a bag or carton is another sure-fire way to overeat, as you’re not sticking to a measured portion. By sticking to foods that you can measure, you are more likely to only eat a calorie conscious serving (as opposed to finishing an entire bag!).
Weight Loss Centre Liverpool
Contact Life Weight Loss Centre on (02) 8999 8503 for more information and weight loss advice.
Last updated 11 months ago
Exercise is essential in leading a healthy life; however, along with regular physical activity comes the risk of injury. Reduce your chances of sustaining an exercise injury by following these exercise safety tips.
Stretching your muscles prior to exertion is important for preventing injuries. A good five to 10 minutes dedicated to warming up will help loosen your muscles and increase your body’s core temperature. A warm-up should be a low intensity exercise that incorporates the same muscle groups that will be used in your main exercise.
When exercising, it’s important to assess the technique you are using and the load you are putting on your body, as there are a number of exercises that should be modified or avoided entirely if they cause your body extra strain.
Avoid using bouncing in any exercise as this triggers the stretch response in your muscles. The stretch response causes your muscles to contract tightly to prevent injury, which can lead to a muscle tear. You should also avoid standing toe-touch exercises as these can overstretch your lower back muscles and hamstrings.
To prevent straining your ligaments when performing squats, opt for half squats instead of full squats. This means a 45-degree bend at the knee instead of a 90-degree bend. Sit-ups have the potential to damage your lower back, so when focusing on your abdominals, curls are the preferred exercise.
It’s important to keep at least one or two days every week exercise-free. These recovery days are necessary to ensure that your body has enough time to repair itself.
When exercising, it’s important to listen to your body’s signals of discomfort, pain or excessive fatigue. Ensure you modify your exercise routine to accommodate for your body. Many fitness professionals prefer to cross-train with other sports and exercises to prevent overworking the same group of muscles repeatedly.
Last updated 11 months ago
Many people who smoke would like to quit, or know they should, but worry about the effect that kicking the habit will have on their weight. In this video, dietician Christine Marquette talks about the effect that smoking has on your metabolism, and strategies to help you keep your weight down when you give up the smokes.
Why Some Smokers Stay Thin
It’s a common belief that smoking helps you keep the weight off because it is an appetite suppressant. According to Christine, there’s more to it than that: smoking also increases the speed of your metabolism, so that, for example, if you are a pack a day smoker, your body will burn an extra 250 calories than it would otherwise.
But wait – it’s not all bad news! When you quit smoking, the natural weight gain that tends to happen – because of a slowed metabolism and increased appetite – is temporary, and after a few weeks your metabolism should adjust itself back to normal.
Offsetting Weight Gain
One important strategy to offset this weight gain is to plan to move to a healthier diet at the same time as you wean yourself off the cigarettes. This means that, even if you are eating more, you won’t be consuming as many calories.
Another helpful strategy is to commence or increase physical activity, to help burn through those excess calories that your body is taking in. Remember that giving up the smokes will enable you to breath better and give you more physical stamina, making exercise more and more inviting as your body returns to a healthier, smoke-free state.