Weight Loss Essentials

The Key to Weight Management

September 19, 2019 by

Here’s the only thing you need to know about losing weight.

EO > EI

Energy Out grater than Energy In

That means you need to use up a lot more energy than you take in.

Note that Energy Out takes the first position. To start losing weight you need to do more physically than you are now. The more you do the better but only if you can sustain the activity.

In addition to increasing mobility and exercise, focus on the other side of the equation. Reducing Energy In is a case of quality and quantity.

Reduce portion size
– no need to eat too much at a meal especially at dinner
– eat less more often ( graze)
– have smaller breakfast lunch and dinner and snack in-between
– if I want something unhealthy buy a small portion size (more expensive but better)
Remove alcohol
Remove carbonated drinks
Increase unprocessed food
– ie fresh fruit and veg, oats, bran etc
Reduce or remove processed food
– eg frozen meals, take away food, canned meals, fillings, flavours
– better and cheaper to create your own meals
– the more processed the less healthy it is
Re-educate cooking techniques and knowledge
– hunt down healthy recipes
– learn spices and flavours

In summary,

more exertion and exercise;
better food and fluids (no alcohol while losing)

Evergreen Weight Loss Fundamentals

September 12, 2019 by

“Which one this time?” asked my weary friend.

She’d seen me through many a diet, exercise regime, eating plan over the years.

“This time” I replied, “it’s not a diet. I’m eating like my body was meant to”.

And so I am.

Here are some of the basics that we all know ut have a challenge applying.

don’t focus on the results, focus on the process and the results will happen
find an exercise you enjoy
switch language – not dieting but eating in a healthy way
develop the belief that you are a fit, healthy, toned slimmer self. Think about self positively
when stressed, either change the situation or change your attitude to the situation
eat 70% LIVE food
watch the metrics – eg glasses of water a day, frequency and duration of exercise
talk positive – not lose weight, but gain health
50-100g – turkey, salmon, tuna, meat, chicken, fish or 1/2 doz prawns
3 cups salad veggies
pump up the H2O
no wheat, carbs – boiled egg instead (6 per week ok)

It’s working. What else can I say?

I’m convinced that our pre-packaged, convenience food culture is making us obese and sick.

Returning to food as close to the source as possible ie fresh foods (preferably minimally processed) is the best solution and so much easier, cheaper and less harmful than any pills, potions or bariatric surgery.

I’m not denouncing those methods, and for a few people, they are necessary where morbidity is involved. But for most of us who are overweight or obese, getting fresh air and fresh food is ideal.

4 Steps to Exercise For Weight Loss

How To Eat To Lose Weight

October 10, 2014 by mello

The fact is that the prevailing dieting theories have not worked. Most Western countries are facing an obesity epidemic and this is despite a heavy focus on dieting doctrines being followed over the past 30-50 years.

It has been accepted to eat less and move more. There is an argument that modern lifestyles are a major contributing factor to obesity. And yet gym memberships and the sale of sporting equipment is a meg industry. You need to eat enough to generate sufficient energy to match the energy you expend. If yo don’t move much, you don’t need to eat mega-portions.

A plethora and ever increasing range of ‘diet’ foods have been available for 1- 2 generations. These invariably claim to be low-fat, fat-free, reduced-salt or claim some other dietary advantage.

Check the labels!

When one component is reduced, often another equally harmful component is increased to maintain the flavour of the product.