Tag Archive | Weight Control

G-Factor!

 

Hello!

 

Ari was a beautiful middle-aged woman I had met
sixteen years ago at the spa I used to go;   but we
lost track of each other due to life’s events.

We met by accident that evening, because we were
both invited to that same wedding reception.
I was intrigued how she looked so very comfortable
and happy, and I went to ask her.

My life is getting easier and better as I grow older.
I feel very confident, I don’t care about what other
people say, and I ignore everything troublesome.

There is only one thing that makes me a bit miserable
at the moment    and this is that I’ve put on five
whole kilograms in weight during the last three years.

I must admit that it proves so hard, almost impossible
to get rid of it, even though I do try to be more
physically active every day “……..

 

Bunch of pink flowers

 

Passage to Reality

 

Many people are trying to lose fat in their middle
years.   But this is definitely much more challenging
than losing weight in your younger years.

The main reason is that our metabolism is not so
fast as it used to be.  
On top of that, as the years go our oxygen intake
is being reduced, which makes it more difficult for
people to breathe deeply when we exercise.

Other contributing factors are various medical
and physical problems that make it harder for
individuals to actually exercise, sometimes even in a
moderate pace.

But do not despair, because there are many ways
you can lose excessive fat, and get the results you
want    and all this without going to any gym,
or following weight-loss trends, or doing anything
very strenuous.

 

Fountain

 

Beaten Path

 

Adopt the following suggestions to help you lose
excess fat and be healthy in the years to come:

a)     Take a measuring tape and calculate your
waist size.
The measurement should be half your height or less.

b)     Make certain you are drinking enough liquids.
Water helps with the body’s metabolism and aids
digestion as well.

c)     Adopt a healthy and nutritious diet at all times;
and have small and more frequent meals,
( breakfast, lunch, snack, dinner ).

d)     Eat lean protein with every meal to prevent
muscle loss    the older you grow the more protein
you need to eat.

e)     Make walking your habit.
Walk every day, any time, any where,
( shops, nature, road pavements, stairs ).

f)     Keep on lifting anything, ( chairs, shopping, etc.),
because by the time you reach the age of fifty years

you have already lost 20% of your muscle mass.

g)     Keep on stretching your body during the day.
The more flexible you are the easier it will be for
you to enjoy any physical activity.

 

Yellow Flower

 

Bring To Heel

 

Our body produces four specific hormones that
possibly are the biggest antagonists in our battle
to lose middle age fat.

1)     First and most important is the hormone Cortisol.
This hormone is released at times of stress and
continually during chronic stress.
It contributes to abdominal fat accumulation, in order to
prepare the body for a combat situation.

The only way to fight excess release of this hormone
is to eliminate most stress from your life.

2)     Second is the hormone Testosterone.
This hormone declines naturally with age;   and
as a consequence, our metabolism slows down,
we lose muscle mass, and we gain weight.

The way to encourage this hormone to continue
being produced is to be physically active and
exercise regularly.

3)     Third is the hormone Ghrelin.
This hormone is released when we are hungry and
we need to eat.
Many times we eat without actually being hungry,
but only thirsty.

The simple way to fight this hunger hormone is
by keeping your body well hydrated.

4)     The last hormone to keep under control is
the hormone Leptin.
Leptin is the one that controls your body fat stores;
and if it does not signal that we have enough body
fat to survive, we keep on eating even without
being hungry.

The way to control this vicious circle is by eating
only lean foods.

 

Purple Flower

 

Shot In The Arm

 

Here are some further changes for you to make
to help you get in better shape:

a)     Limit or avoid completely eating at restaurants.
Buy and cook fresh healthy foods at your home.

b)     Limit or eliminate entirely drinking alcohol
with or without your meals.

c)     Think positively about your body shape and age.
Associate with people who want to be fit.

d)     Care about your appearance.
Wear only well fitted clothes to look your best.

e)     Be patient, because it takes time to reach your
goals.   Focus only on your target.

 

Best Lean Snacks

 

  •     Air-popped popcorn.
  •     Plain yogurt with blueberries.
  •     Plain oatmeal with one full teaspoon protein powder and honey.
  •     Pure jelly with plain cream/cottage cheese and honey.
  •     Plain rice crackers with almond butter and honey.

 

Losing fat in your middle years is challenging;
but if you make the necessary changes in your life
you will reach your goals.

 

Make moving part of your everyday life.

 

 

 

 

 

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Groundwork!

 

Hi there!

 

Last week I met with my friend Dani to discuss
her weight loss success, which had me wondering
for some time now.

……” As you know, I’m going to the gym almost
every
day.
Six months ago one evening, I saw our
nutritionist,
who told me that I was overweight,
and I did need
to lose some of my weight if I wanted
to continue
with my routines.

I remember clearly she emphasized that I
should be eating a high fibre diet every day.

At that moment I started thinking that I must
change my daily eating habits, and focus
on her advice if I wanted to see results.
And so I did. 

I began following a wholesome high fibre diet,
which together with my daily exercise changed
my body, and my whole life    and the results
are obvious .
She said smiling happily.

 

Yellow Fruits on a tree

 

Beyond Expression

 

The word Fibre originates from the Latin Fibra.
It refers to very specific nutrients that when eaten,
can not be digested by the human digestive system.

The history of dietary fibre goes back to ancient
Greece.   At that time, they knew that eating fibre
was beneficial to their digestion.

But at the same time they believed that fibre was
a food waste, which not only was not absorbed in
any way but also it was causing the excretion of many
other useful nutrients from the body.

Furthermore, since it was a substance that offered
nothing to the taste and texture to any foods, they
took every necessary step to eliminate it from all
their products.

 

Fat lady

 

Source Of Nourishment

 

There are two categories of dietary fibre.

*     Soluble Fibre:
This dissolves in water and becomes gelatinous
during digestion.

Its benefits are:
–     Reduction of cholesterol levels.
–     Regulation of blood sugar levels.
     Improvement of Digestive and Immune systems.
–     Enhancement of the overall health.

*     Insoluble Fibre:
This does not dissolve in water but it passes through

the digestive track unchanged.

Its benefits are:
–     Regulation of bowel movements.
     Maintenance of bowel health.

Your Best daily dietary fibre choices are as follows:

For Soluble Fibre eat,

1)     Peas, Beans and Lentils.
2)     Oats and Rye.
3)     Avocado, Broccoli and Carrots. 
4)     Prunes and Berries.
5)     Sweet Potatoes and Onions.
6)     Almonds and Flax Seeds.

For Insoluble Fibre eat,

1)     Brown Rice, Quinoa and Faro.
2)     Nuts and Seeds.
3)     Green Beans and Spinach.
4)     Cauliflower and Courgette.

 

Purple fruits on a tree

 

Health – Giving

 

Here are some suggestions for adding more
fibre to your every day protein meals:

a)     Start your day with a wholesome breakfast like
whole oats with blueberries, seeds and almond milk.

b)     For lunch cook legumes like beans, lentils or split
peas with plenty of vegetables.

c)     For dinner cook sweet potatoes, whole wheat pasta
or brown rice with some vegetables again.

d)     For snack you can have fruits like apple and pear,
nuts or make your own cake using quinoa, rice, oat and
coconut flours.

Eating fibre rich foods has major health benefits,
including body weight control.

Fibre does not add calories and at the same time it
will give you the feeling of fullness, so you will not
want to eat any more.

In addition, high fibre foods contain a lot of vitamins,
minerals and other essential nutrients for health
maintenance.

In conclusion, focus on all sources of fibre in your
every day diet to collect and enjoy the benefits.