Weight Control Tips
Basics:
Metabolic Rate has to be increased in order to burn body fat; this means eating every three hours and increasing activity levels. Long periods of time without food, and low levels of “good” fat (like olive oil, walnut oil, rapeseed oil, avocado oil) in the diet will have the opposite effect, putting the body into starvation mode and forcing it to hold on to its fat reserves.
Exercise:
Any type of exercise is very useful.
Combat Fitness is design to burn up calories even when your work out has finished.
Drinks:
- Drink minimum 4 pints of water every day, in between meals (helps cleanse the bowels and helps with getting rid of water and toxins trapped in the body).
- DO NOT drink with meals, as it interferes with digestion (waters the stomach juices down).
- Drink only water, tea, coffee and wine. No soft drinks and no sweeteners in your drinks.
Food:
1. Nuts/Seeds
2. Extra Virgin Olive Oil
3. Walnut Oil
4. Rapeseed Oil
5. Avocado
6. Animal fats (eggs, meat)
1. Chicken
2. Turkey
3. Beef
4. Lamb
5. Pork
6. Eggs
7. Nuts/Seeds
8. Protein Powder
1. Fruit
2. Berries
3. Salad
4. Vegetables
1. Natural Yoghurt
1. Bread, Pasta, Rice, Potatoes and Cereals (these will all raise blood sugar levels,which causes storage of body fat, as well as trapped water; excessive amounts can cause hunger, lethargy and diabetes)
2. Chocolate, Sweets, etc (same reasons as above)
3. Milk, Cheese (high in saturated fat, especially cheese)
4. Butter, Margarine, other Spreads (very high in bad fats, which stop the absorption of good fat, raises cholesterol, and stops the body being able to use stored fat for energy)
5. Soft Drinks (chemicals bad for general health, and they leech vitamins and minerals from the body, especially calcium from bones and teeth)
6. Fruit Juice (raises the body’s blood sugar and causes fat storage)
7. Sugar (as above)
8. Sweeteners (bad for general health)
9. ‘Low fat’ or ‘Lite’ products (tend to be high in carbs instead, which raises blood sugar)
10. Processed foods (bad for general health, lots of chemicals)
11. Ready meals (bad for general health, also too much salt and carbs and bad fats, promotes storage of body fat)
12. Salt (increases storage of water within the body – two molecules of water attach to every single molecule of salt; this is water which cannot be used, but is simply stored within the body)
Essentially, meals need a good protein source, salad or veg, and some good fat.
Try to avoid eating fruit with other foods, as the acids interfere with the digestion of the other nutrients.
Sample Day:
- Upon waking, have small cup of strong Black Coffee to kick-start the metabolism
- Go for WALK
- Eat Breakfast – 300g mixed fruit salad, two tablespoons of natural yoghurt, two teaspoons of nuts/seeds (this will clear the body, and be good for general health)
- Three hours later, eat Lunch – e.g. 100g meat, large green salad, one teaspoon olive oil, one teaspoon nuts/seeds
- Three hours later, eat Snack – e.g. two boiled eggs with carrots, or protein drink and banana
- Three hours later, eat Dinner – e.g. 100g meat, mixed vegetables, one teaspoon olive oil, one teaspoon nuts/seeds
- Three hours later, eat Snack – two eggs or protein shake with carrot
(This is a sample day based on an average female, for a male you will need to increase protein intake)
You can have coffee in the morning; water and fruit or hearb tea throughout the day between meals; and one small glass of wine in the evening if desired.
Other Tips
- Keep your blood sugar on a stable level without going up or down.
- Before eating, ask yourself ‘What effects will this have on my blood sugar level?’
- Take the stairs over the lift or escalator.
- Walk short distances rather than drive a car.
- Go for an evening walk instead of sitting in front of the telly.
- Prepare your own food - you will know what goes in it.
- Always take healthy snacks with you to avoid starving yourself.
N.B. Please note that this is only advice, and is not designed to take the place of professional medical opinion; if in doubt, always speak to your doctor.
