Monday, 1 October 2012
Is Exercise Making You Fat?
Over exercising can actually make you fat because often it is stressful either because you re over doing it or because you are trying to fit it into your day. Stress produces cortisol and the more stressed you get the more you produce which inhibits your ability to lose weight.
You do not need to do lengthy exercise routines every day, instead opt for 2-3 times a week and replace a strenuous routine with something more relaxing like Yoga or Pilates.
Some of my favourite exercise DVD's are Zumba which has a variety of different levels and routines depending on how much time you have available.
I also like Pilates which is less strenuous but by no means less effective. You will be working the core muscles which help to improve posture, strengthen the back and abdominals.
My favourite DVD's can be found below:
Zumba Workout
Pilates 10 minute workout
Quick Facial Tips For Younger Looking Skin
Too much sun, alcohol and smoking can all cause premature ageing. A cheap and simple way to keep the skin looking younger can easily be achieved at home.
Drinking plenty of water and fluids is a must for keeping the skin hydrated. A good moisturiser and skin care routine is also a must.
Massaging the face daily helps to tone the muscles and get the blood flowing. To do this yourself you will need some cotton pads (not wool balls) and a good cleansing lotion and toner (I use The Bodyshops range).
Begin by putting some cleansing lotion on to the pads of your fingers. Then using circular motion starting at the neck and chin area massage gently but firmly up the neck, across the chin and mouth, around the cheeks and either side of the nose (you can also start at the chest area for extra benefit). Next begin on the forehead and around the eyebrows and outer eye area. Be very careful around the delicate area underneath your eyes. This skin is very thin here and any dragging can cause wrinkles, so to clean this area use gentle pressure with the ring finger only.
Make sure the lotion glides over your skin and does not get dragged around.
Once you have covered the whole area of the face using circular motion, use a clean pad to gently wipe away the excess lotion, again taking care around the underneath eye area.
You can repeat this process if you have been wearing make-up. Finish by using a toner on a clean pad to gently sweep across the whole face area, not forgetting the chest and neck.
I do this morning and night, taking more time in the evening to remove any dirt or make-up.
I do not always use a moisturising lotion every night. This is to allow my skins natural oils to do their job. However, this is optional.
Once I have done this routine in a morning, I always follow with a moisturising lotion to suit my skin type and always one with an SPF of at least 15-30.
Using a good but gentle facial scrub on my skin once a week, helps to get rid of any dead skin which can make the skin look dull. Do this after your cleansing routine and always follow with a moisturiser.
I tend to use a scrub in the shower, this way I can give my neck and chest area a scrub too. These area’s are often neglected in many people’s skin care routine and are one of the areas that show signs of ageing and dryness.
Drinking plenty of water and fluids is a must for keeping the skin hydrated. A good moisturiser and skin care routine is also a must.
Massaging the face daily helps to tone the muscles and get the blood flowing. To do this yourself you will need some cotton pads (not wool balls) and a good cleansing lotion and toner (I use The Bodyshops range).
Begin by putting some cleansing lotion on to the pads of your fingers. Then using circular motion starting at the neck and chin area massage gently but firmly up the neck, across the chin and mouth, around the cheeks and either side of the nose (you can also start at the chest area for extra benefit). Next begin on the forehead and around the eyebrows and outer eye area. Be very careful around the delicate area underneath your eyes. This skin is very thin here and any dragging can cause wrinkles, so to clean this area use gentle pressure with the ring finger only.
Make sure the lotion glides over your skin and does not get dragged around.
Once you have covered the whole area of the face using circular motion, use a clean pad to gently wipe away the excess lotion, again taking care around the underneath eye area.
You can repeat this process if you have been wearing make-up. Finish by using a toner on a clean pad to gently sweep across the whole face area, not forgetting the chest and neck.
I do this morning and night, taking more time in the evening to remove any dirt or make-up.
I do not always use a moisturising lotion every night. This is to allow my skins natural oils to do their job. However, this is optional.
Once I have done this routine in a morning, I always follow with a moisturising lotion to suit my skin type and always one with an SPF of at least 15-30.
Using a good but gentle facial scrub on my skin once a week, helps to get rid of any dead skin which can make the skin look dull. Do this after your cleansing routine and always follow with a moisturiser.
I tend to use a scrub in the shower, this way I can give my neck and chest area a scrub too. These area’s are often neglected in many people’s skin care routine and are one of the areas that show signs of ageing and dryness.
Eating Tricks
Also try these seven tricks before you diet:
Get into breakfast: Those who indulge wisely tend to eat fewer calories during the course of the day.
Eat more water: US Dermatologist Dr Murad reckons eating lots of fruit and veggies is a great way to get water into our cells – and it also helps smooth out cellulite!
Get better sleep: Lack of it makes you crave sugar and fats. Drink a caffeine-free herbal tea at bedtime for unwired nights – and hopefully a cravings dip.
Go for protein: Fish, turkey and chicken make you feel full longer. Protein revs your metabolism and helps build lean muscle mass.
Big up your fibre: Eating more vegetables, fruits and wholegrains will help you feel full.
Eat mindfully: Debenhams has noticed it’s selling more forks than knives these days – probably due to easy-eat meals in front of the TV! For stress-free digestion and less bloating, lay the table, use all the cutlery and eat every mouthful slowly.
Add more spice: Research shows that capsaicin in red peppers, chilli peppers and chilli powder helps give metabolism a little boost and suppress appetite.
Mindful Eating
Getting to know our body can be a real help in the battle of over eating. For example did you know that when you feel hungry it may be a signal for thirst?
Feeling hungry when you have recently eaten can be a sign that you simply need a drink rather than food. We often eat too much due to our emotions; anger, sadness, boredom.
If we learn to eat only when we are REALLY hungry – not thirsty or bored – then we can control our eating habits better. Next time you feel hungry an hour or so after a meal, try having a glass of water or herbal tea.
You can often distract yourself away from hunger that isn’t ‘real’ by doing something else (brush your teeth, vacuum, go for a walk). Only eat when you are truely hungry and by listening to yourself you will know when that is.
Get into breakfast: Those who indulge wisely tend to eat fewer calories during the course of the day.
Eat more water: US Dermatologist Dr Murad reckons eating lots of fruit and veggies is a great way to get water into our cells – and it also helps smooth out cellulite!
Get better sleep: Lack of it makes you crave sugar and fats. Drink a caffeine-free herbal tea at bedtime for unwired nights – and hopefully a cravings dip.
Go for protein: Fish, turkey and chicken make you feel full longer. Protein revs your metabolism and helps build lean muscle mass.
Big up your fibre: Eating more vegetables, fruits and wholegrains will help you feel full.
Eat mindfully: Debenhams has noticed it’s selling more forks than knives these days – probably due to easy-eat meals in front of the TV! For stress-free digestion and less bloating, lay the table, use all the cutlery and eat every mouthful slowly.
Add more spice: Research shows that capsaicin in red peppers, chilli peppers and chilli powder helps give metabolism a little boost and suppress appetite.
Mindful Eating
Getting to know our body can be a real help in the battle of over eating. For example did you know that when you feel hungry it may be a signal for thirst?
Feeling hungry when you have recently eaten can be a sign that you simply need a drink rather than food. We often eat too much due to our emotions; anger, sadness, boredom.
If we learn to eat only when we are REALLY hungry – not thirsty or bored – then we can control our eating habits better. Next time you feel hungry an hour or so after a meal, try having a glass of water or herbal tea.
You can often distract yourself away from hunger that isn’t ‘real’ by doing something else (brush your teeth, vacuum, go for a walk). Only eat when you are truely hungry and by listening to yourself you will know when that is.
Alternative Eating Plan
Healthy Eating Plan
I have found toxic free eating to be the quickest way to lose weight but if you would like an alternative this one is for you.
Breakfast Options
Mixed fruit with natural live yogurt
Egg (scrambled, poached or boiled) or beans on toast (wholemeal bread)
Porridge with skimmed milk and blueberries (optional)
50g unsweetened muesli with semi-skimmed milk
Smoothie made of 250ml semi-skimmed milk, handful of berries, 1 banana, 1 kiwi, squeeze of lemon juice
Egg, mushrooms, grilled tomato, beans
Drinks – start the day with a cup of boiled water with 1-2 teaspoons of freshly squeezed lemon juice (squeeze a lemon and store the juice in the fridge for use). This helps to detox the liver.
Herbal teas which are caffeine free and full of vitamins. Green tea is full of antioxidants (check with your doctor if on blood thinning medication before drinking Green tea).
Tea/Coffee – up to two cups of organic variety per day.
Alcohol – if you can avoid it in the first two weeks of starting this plan, you will get better results. Alcohol is full of sugar and toxins which makes you fat. The choice is yours! If you must have some, then choose red wine or clear spirits e.g gin and tonic with fresh lime, vodka and freshly squeezed juice or mineral water with a squeeze of lemon/lime. Be warned though, alcohol will make you fat, end of.
Water – stick to filtered or glass bottled water.
Lunch/Dinner Options
2 egg omelette with filling of your choice e.g peppers, mushrooms, onion.
Sandwich in wholemeal bread (2 slices) or pitta bread with roast beef, chicken, turkey or tuna with tomato, spring onion and mixed salad
Home made soup – boil in a large pan of water chopped potatoes (sweet potatoes are a healthier option), carrots, parsnips, broccoli, sprouts or any vegetable (stick to mostly green veg for added vitamins). Mix in a stock cube. Once veg are soft – not mushed – blend together with hand blender and serve with warm crusty brown roll and thinly spread low salt/fat butter. Note: for extra health benefits add garlic and/or a little chilli powder.
Mixed salad with choice of cooked meat/seafood
Fish (any) with steamed vegetables and baked sweet potatoes
Jacket potato with tuna or chopped cooked meat salad with light mayonnaise/salad cream
Pork chop with mixed salad
Roast beef with green veg and potatoes
Chicken stirfry
Quorn mince bolognese – use low fat sauce and wholewheat pasta
Snacks1 piece of fruit
1 small low fat low sugar yogurt
Rice cake with low fat cheese spread
Fromage frais and fruit
small handful of nuts/seeds (choose natural unsalted)
1 cup low fat hot chocolate
sugar free jelly pot
carrot sticks and humus (low fat variety)
Tips: Avoid anything white if you can e.g white bread, rice, pasta – instead go for brown/wholewheat varieties. Cut down on salt and sugar which can cause bloating, fat storage and premature ageing (alcohol is the worse culprit). Drink fluid little and often throughout the day 6-10 glasses. If you fancy a treat choose something small and healthier for example dark chocolate as appose to milk chocolate.
To avoid over eating, use a small plate at meal times, eat slowly and without interruptions, always eat sitting upright at the table. Add a variety of colour to your plate for added vitamins. Avoid eating late at night and at least 2 hours before or after exercise. Avoid unhealthy snacks late at night. If hunger strikes closely after a meal, have a glass of cold water or busy yourself with something else until the urge passes.
If you need to take a packed lunch to work, prepare it the night before to save time. Taking your own lunch will not only save you money but it will also help you avoid the temptations of buying shop bought convenience food which will be laden with calories.
When food shopping make sure you have eaten before going, this will help avoid the temptation of impulse buying unhealthy snacks.
Before you go to sleep at night and upon waking, see an image of yourself slimmer, heathier and fitter. Feel how good you will feel and look, take those feelings inside as if you are already there. Make it feel real. Creating that positive image in your mind every day will help you visual and reach your goals.
I have found toxic free eating to be the quickest way to lose weight but if you would like an alternative this one is for you.
Breakfast Options
Mixed fruit with natural live yogurt
Egg (scrambled, poached or boiled) or beans on toast (wholemeal bread)
Porridge with skimmed milk and blueberries (optional)
50g unsweetened muesli with semi-skimmed milk
Smoothie made of 250ml semi-skimmed milk, handful of berries, 1 banana, 1 kiwi, squeeze of lemon juice
Egg, mushrooms, grilled tomato, beans
Drinks – start the day with a cup of boiled water with 1-2 teaspoons of freshly squeezed lemon juice (squeeze a lemon and store the juice in the fridge for use). This helps to detox the liver.
Herbal teas which are caffeine free and full of vitamins. Green tea is full of antioxidants (check with your doctor if on blood thinning medication before drinking Green tea).
Tea/Coffee – up to two cups of organic variety per day.
Alcohol – if you can avoid it in the first two weeks of starting this plan, you will get better results. Alcohol is full of sugar and toxins which makes you fat. The choice is yours! If you must have some, then choose red wine or clear spirits e.g gin and tonic with fresh lime, vodka and freshly squeezed juice or mineral water with a squeeze of lemon/lime. Be warned though, alcohol will make you fat, end of.
Water – stick to filtered or glass bottled water.
Lunch/Dinner Options
2 egg omelette with filling of your choice e.g peppers, mushrooms, onion.
Sandwich in wholemeal bread (2 slices) or pitta bread with roast beef, chicken, turkey or tuna with tomato, spring onion and mixed salad
Home made soup – boil in a large pan of water chopped potatoes (sweet potatoes are a healthier option), carrots, parsnips, broccoli, sprouts or any vegetable (stick to mostly green veg for added vitamins). Mix in a stock cube. Once veg are soft – not mushed – blend together with hand blender and serve with warm crusty brown roll and thinly spread low salt/fat butter. Note: for extra health benefits add garlic and/or a little chilli powder.
Mixed salad with choice of cooked meat/seafood
Fish (any) with steamed vegetables and baked sweet potatoes
Jacket potato with tuna or chopped cooked meat salad with light mayonnaise/salad cream
Pork chop with mixed salad
Roast beef with green veg and potatoes
Chicken stirfry
Quorn mince bolognese – use low fat sauce and wholewheat pasta
Snacks1 piece of fruit
1 small low fat low sugar yogurt
Rice cake with low fat cheese spread
Fromage frais and fruit
small handful of nuts/seeds (choose natural unsalted)
1 cup low fat hot chocolate
sugar free jelly pot
carrot sticks and humus (low fat variety)
Tips: Avoid anything white if you can e.g white bread, rice, pasta – instead go for brown/wholewheat varieties. Cut down on salt and sugar which can cause bloating, fat storage and premature ageing (alcohol is the worse culprit). Drink fluid little and often throughout the day 6-10 glasses. If you fancy a treat choose something small and healthier for example dark chocolate as appose to milk chocolate.
To avoid over eating, use a small plate at meal times, eat slowly and without interruptions, always eat sitting upright at the table. Add a variety of colour to your plate for added vitamins. Avoid eating late at night and at least 2 hours before or after exercise. Avoid unhealthy snacks late at night. If hunger strikes closely after a meal, have a glass of cold water or busy yourself with something else until the urge passes.
If you need to take a packed lunch to work, prepare it the night before to save time. Taking your own lunch will not only save you money but it will also help you avoid the temptations of buying shop bought convenience food which will be laden with calories.
When food shopping make sure you have eaten before going, this will help avoid the temptation of impulse buying unhealthy snacks.
Before you go to sleep at night and upon waking, see an image of yourself slimmer, heathier and fitter. Feel how good you will feel and look, take those feelings inside as if you are already there. Make it feel real. Creating that positive image in your mind every day will help you visual and reach your goals.
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