GOOD MORNING FROM THE FABULOUS GOLD COAST

Today I would like two share my weight loss tips

I personally walk 10 kms on the beach every day rain or shine so thats a good start, but remember drink water ,water and more water.

How can you lose weight healthfully and safely and keep it off?
When it comes to weight loss and weight gain, think “calories.” One pound of body fat is equal to 3,500 calories. Therefore, losing one pound requires a 3,500-calorie deficit..lets say 600 gms
Increased physical activity will help you burn more calories. Try taking the stairs instead of the elevator or take your dog for a walk. Wear a pedometer to track the number of steps you take during a day. Health experts recommend 10,000 steps a day for a healthy body.
No matter what kind of weight management plan you choose, be aware of your calorie intake. Check the Nutrition Facts panel on food labels for the scoop on calories per serving, fat and carbohydrates.

The Top Ten Tips
The tips are simple habits that everyone can permanently fit into their daily routines. Keeping up all ten tips in the long term will help you lose weight and keep it off.Weight Loss Tip of the Day

Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day.

2

GO reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.

3

Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day.

4

Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

5

Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.

6

Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings.
7

Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour.

8

Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink.
COKES CALORIES
CALORIES IN COKE

HIGH IN CALORIES

200 ml glass 85 calories

375 ml can 155 calories

600 ml bottle250 calories

125 litre bottle 515 calorie

2 litre bottle820 calories
9 Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.

10 Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total).

7 DAY DIET PLAN
FOLLOW our diet and you’ll shed up to 3lbs. And because it stabilises your sugar levels you’ll have bags more energy and feel years younger. Or if you want to lose more, simply extend the plan for three, four or more weeks.
To stop you getting bored of the same meals, simply create your own. Just keep the quantities the same but make some low-GI switches. Here’s how…
AT BREAKFAST: Cook eggs differently, swap milk for yogurt with cereal, switch toast for three oatcakes, one crumpet or four Ryvita. And swap fruit toppings.
AT LUNCH: Swap bread for three oatcakes, four Ryvita, one wholemeal pitta bread or one small wholewheat tortilla wrap. Protein foods such as tuna or chicken can be swapped for tinned salmon, sardines, mackerel or ham or lean roast beef. Or swap these meats for cheese (but stick to 25g/1oz hard cheese or 25g/2oz low-fat soft cheeses such as feta or mozzarella).
AT DINNER: Swap proteins for other proteins (such as chicken, fish, steak, lean lamb, pork or beef) and carbs for other low-GI carbs – this means pasta, brown rice, beans, new potatoes or couscous. Vegetables can also be used
__________

DAY ONE

BREAKFAST 50g (2oz) porridge oats made up with water as directed. Mix in two handfuls of raspberries.

LUNCH Sandwich made of two slices of granary bread topped with half of a mashed avocado and two slices lean ham. Two celery sticks spread with 25g (1oz) soft cheese.

DINNER 75g (3oz) roast chicken breast with one sachet of Roast Vegetable sauce. Serve with mange tout.

SNACKS One apple topped with one tsp peanut butter, two oatcakes topped with one peach, sliced.

DAY TWO

BREAKFAST One grapefruit, one boiled egg with one slice of granary or rye toast spread with a little Vegemite.

LUNCH Small tub (roughly 200g) of low-fat hummus served with slices of red pepper, cucumber and celery.

DINNER Two low-fat or chicken sausages served with a 400g can of brown or green lentils (or 50g/2oz dry weight of freshly cooked lentils).

SNACKS 10 almonds, one pot low-fat yogurt.

DAY THREE

BREAKFAST Protein shake: one scoop of protein powder (from health stores), mixed with 150ml (1/4 pint) skimmed milk and 100ml (4 fl oz) water. One apple spread with one tsp of peanut butter.

LUNCH Salad of lettuce, red and yellow pepper and three chopped dried apricots, 100g (4oz) low-fat cottage cheese.

DINNER 75g (3oz) lean steak served with three small sweet potatoes, boiled with one chopped clove of garlic, then mashed with a little skimmed milk. 50g (2oz) peas.

SNACKS Small bannana, or kiwi fruit.

DAY FOUR

BREAKFAST 25g (1oz) All Bran served with 150ml (1/4 pint) skimmed milk. One sliced peach.or fruit in season

LUNCH One small pot (200g) of tabbouleh or pasta salad from supermarket. Serve with chopped cherry tomatoes drizzled with low-cal, mint-based salad dressing.

DINNER Any under-350 calorie ready meal lasagna. Serve with large green salad.

SNACKS Two Ryvita topped with 1oz (25g) low-fat cream cheese, two handfuls of cherries/berries. I love blue berries

DAY FIVE

BREAKFAST 250ml grapefruit juice, one crumpet spread with one tsp of low-fat spread, one peach or orange.

LUNCH Salad of 50g (2oz) low-fat mozzarella (or six mini mozzarella balls from Sainsburys) served with two large tomatoes sliced and drizzled with one tsp pesto or olive oil.

DINNER 100g (4oz) salmon, sole or trout fillet served with 100g (4oz) boiled new potatoes and unlimited broccoli.

SNACKS One protein shake, eight dried apricots.

DAY SIX

BREAKFAST Sandwich of two slices of granary bread, spread with a little mustard. Add three slices of grilled turkey bacon and one sliced tomato.

LUNCH Greek salad of tomato, red onion and cucumber topped with 25g (1oz) black olives and 50g (2oz) feta cheese.

DINNER Stir-fry of 50g (2oz) prawns or chicken with unlimited mange tout, red pepper and onion and a pinch of chilli, served on a bed of 50g (2oz) egg noodles or glass noodles (also known as bean thread or cellophane noodles).

SNACKS 10 almonds, pot of low-fat yogurt

DAY SEVEN

BREAKFAST Two pieces of granary toast topped with 200g (8oz) baked beans.

LUNCH Half an avocado topped with a pot of low-fat prawn cocktail. Serve with side salad of lettuce and sliced red pepper.

DINNER 75g (3oz) roast pork or pork chop (fat removed) served with three small sweet potatoes roasted in olive oil and sea salt. Serve with cabbage and one tbsp gravy.

SNACKS Two oatcakes topped with 2oz (50g) low-fat cottage cheese, one orange or pear.
for greater results stay with your diet

6 TIPS        to speed up your metabolism through good nutritional practices
PROTEIN

Eat protein at each meal to keep your body in calorie-burning mode and your glycemic index as low as possible. Protein helps stabilize blood sugar levels. Focus a little less on meat, and more on protein-containing vegetables, since meat is harder on the digestive system and non-organic meats may contain hormones, steroids, and other unwanted ingredients. Protein-containing foods include red meats, poultry, fish, beans, eggs, and green vegetables such as spinach, romaine lettuce, kale, and green cabbage. Spirulina, or blue-green algae is an excellent source of plant protein.

WATER

Drink plenty of water. Half your body weight in ounces daily will help your body’s detoxification process. For example, if you weigh 150 pounds, that would be 75 ounces of water each day (i.e. nine or ten 8 oz. glasses).

VEGETABLES

Eat at least two large servings of uncooked dark, leafy greens daily. Raw green vegetables clean and deodorize the blood, tissues, cells, and organs.

UNPROCESSED

Eat unprocessed, natural whole foods as much as possible. Processed foods sustain life, but do nothing to promote health. Eat as much living food – foods without labels – as possible: organic leafy green vegetables, fruits, nuts and seeds, seaweed, grasses and sprouts. These foods energize because they’re full of vitamins, minerals, and enzymes; they also help bring down inflammation, the root cause of every disease.

ORGANIC

Eat organic foods whenever possible. They’re free of antibiotics and growth hormones, which is crucial to good health. Antibiotics push out the good bacteria in your body, and lower your line of defense against other toxic invaders like alcohol, tobacco, sugar, coffee, and products that contain chemicals, preservatives, pesticides, herbicides and the like. This, in turn, lowers your immune system, and the bad bacteria can begin to multiply causing a host of health problems such as chronic yeast overgrowth.

GOOD FAT

Incorporate good fat at every meal. Contrary to what most people believe, good fats don’t make you fat; instead, they help burn fat. Good fats include extra virgin olive oil, nuts and seeds, and avocados. In addition, organic butter, extra virgin coconut oil for cooking and frying, and almond butter. Good fats can help lower cholesterol and blood sugar, ward off depression, and provide natural anti-inflammatories. Good fats also help to keep blood sugar in check. A small amount with each meal is all it takes

These 6 ways to speed your metabolism can revolutionize your nutrition, and result in much improved health. Of course, there’s more to good health, including exercise, supplements, managing stress, getting adequate sleep, and making sure you’re emotionally healthy. But as far as nutrition goes, simply implement the above tips, and you’ll be on your way to a much healthier you!

GOOD MORNING FROM THE FABULOUS GOLD COAST

Were have no tourist, no beaches and no jobs .all due to swine flu,a big Storm surf, and the economic downturn

But we still have those pot bellies

SO TODAY LETS TALK FAT BELLIES

Big belly, pot belly, beer belly, it doesn’t matter what you call it
The extra big belly will even cause you to age prematurely. According to research done at St Thomas’s Hospital, London, obesity accelerates the ageing process even more than cigarette smoking. Their research shows that the difference between being obese and being lean corresponds to over eight years of extra ageing.

Most people are struggling with at least a few extra pounds of body fat. Most likely this unwanted fat is sitting around your waistline like a spare tire. This fat is not just unsightly. It is downright dangerous to your health.

Specialists estimate that a woman with a waist measurement of over 34 inches or a man with a waist measuring over 39 inches increase their risk of many illnesses like heart disease, diabetes and high blood pressure by a whopping 500 per cent. .

THE ANATOMY OF BELLY FAT

When we consume more energy that we burn up, the body stores the excess as fat in special fat cells called adipocytes. The abdomen is the favourite storage area and there are actually two types of abdominal fat. The less important type is the subcutaneous fat or the fat that is sitting just underneath the skin. This fat, like the fat on the hips and buttocks, may be unsightly but is not medically important. This is the fat that doctors can remove with popular surgical procedures like liposuction or lipectomy.

The other type of fat is internal or visceral fat. Inside the belly there is an apron covering the internal organs called the omentum. This apron can become loaded with unhealthy fat. Even worse, this internal fat can surround, strangle and even penetrate into organs like the liver, with devastating effects.

I must also point out that it is quite possible to have a normal body weight or even be underweight and still suffer from excess body fat. Medical researchers using MRI scans have shown that over 45 per cent of people with normal BMI (body mass index) had unhealthy amounts of excess belly fat

THE CHEMISTRY OF BELLY FAT

The fat cells inside your abdomen are not just globs of excess fat. They actively produce a number of powerful chemicals called cytokines that promote inflammation. and disrupt the body’s metabolism. A multitude of disorders like diabetes, high blood pressure, heart disease, elevated blood cholesterol, triglycerides and uric acid can result.

Excess belly fat creates hormone imbalance. Whether you are a man or a woman, the more abdominal fat you carry, the more of the female hormone estrogen you will produce. This can be devastating for a man. An overweight man will have high levels of estrogen (female hormone) while his testosterone levels will fall. This will increase his risk of prostate cancer, sexual dysfunction, low sperm count and infertility.

On the female side, too much estrogen promotes menstrual difficulties, uterine fibroids, breast lumps and breast cancer, endometriosis, polycystic ovaries and infertility. The actions of other important hormones like insulin, glucagons and leptin are also compromised by belly

Fortunately if you have gained belly fat there are ways to shed the pounds and return to a healthier you. Exercise is the best way to rid the belly fat. When exercising you start losing weight and become toned which will begin to shrink the belly fat and eventually turn into muscle. It is best to discuss with your doctor how much exercise you can handle everyday to target your abdominal area. If you do not have the strength to do exercise simply going for a walk can be beneficial. After eating a meal, a nice walk around your neighborhood will help you burn calories and get fit.

 Diet changes will also help you stop gaining belly fat and begin losing it. Find healthier alternatives to the foods you currently eat. Instead of eating white bread, you could eat a more beneficial loaf. You should also keep track of your daily calorie intake, and perhaps even ration your meal sizes.

 Changing your diet and adding exercise will not only have you looking well on the outside. Your body will be healthier and less likely to encounter a slew of diseases that can occur with belly fat. Even if you cannot do as much exercise as you would like to, every bit helps. You will not only change your pant size, you will also change your health for years to come
So give up the hamburgers cut down on the grog throw away the smokes and get healthy,easier said then done but lets all try.

READ THIS

Nutrition It’s about
eating well to nourish your body.

LISTEN TO YOUR STOMACH

Your stomach is only the size of your fist clenched.
Imagine this and you’ll soon realise it doesn’t take a lot
to fill that volume. Aim to eat only when you’re hungry.
Stop when you’re comfortably full – not stuffed! Check
in with your stomach every so often – it takes the
stomach 20 minutes to signal the brain that it’s FULL!

FOR MORE GO TO www.shrink.me