Burn an extra 160 calories a day and lose weight

foods to boost your metabolism and lose weight

foods to boost your metabolism and lose weightDon’t obsess about what not to eat. Here are eight foods which could actually help you to lose weight by eating them! You could also take a look at other ways to boost your metabolism and lose weight. 

 

Green Tea

Green tea will really get your metabolism firing. Chose it over black tea or coffee for it’s flavinoids and antioxidants, as well as for it’s thermogenic properties. Simply put, it will boost your metabolism. The amount of extra calories you burn isn’t huge – one cup will help you burn up to an extra 60 calories, but every little bit helps to lose weight.

 

Low Fat Yoghurt

Good quality, unsweetened, plain yoghurt is packed full of live bacteria called probiotics, which help your gut process food more efficiently. Yoghurt is also a good source of protein and calcium. Seemingly inexplicably, a 2005 study showed that including low fat yoghurt in a reduced calorie diet had a greater effect in helping people to lose weight,  than a reduced calorie diet which did not include yoghurt. Over a 12 week period, people who were in the group which ate yoghurt lost about 1.8kg more weight than the other group, and also lost 81% more fat around the stomach than the non-yoghurt eaters.

 

Cinnamon

Cinnamon has been shown to control the spike in blood sugar experienced after eating a high sugar meal. It seems the cinnamon slows down gastric emptying, releasing the sugars into the blood more gradually. This can make you fell full for longer, helping you to lose weight.  Think of it along the same lines as the difference between eating oats for breakfast vs coco pops!

 

Garlic

Well-known as a broad spectrum anti-microbial (kills all sorts of little germs and bugs), Korean researchers found that rats given a high calorie diet as well as a garlic supplement did not gain as much weight as rats who weren’t given the garlic supplement. When exercise was thrown into the mix, the garlic was even more effective in preventing weight gain.

To get the most out of your garlic, crush the fresh bulb and leave it to sit for 10 minutes before adding it to your cooking. This helps it to retain about 70% more of its beneficial compounds. Crushing the garlic releases the beneficial enzymes trapped in the cells of the plant. The enzymes boost the levels of the healthy compounds in garlic, which peak about 10 mins after crushing.

For best results, add the garlic in at the last minute, so it is cooked only lightly.

 

Hot Peppers

Researchers testing a compound related to capsaicin, found in chili and other hot peppers, showed the compound could boost your metabolism. The study found an increase in calories burned after a test meal.

The extra boost in metabolism amounted to about 100cals for a 50kg women, to about 200 cals for a 90 kg man. Not insignificant. That’s about 25% of the calorie deficit you need to find (500cals) each day if you want to lose 500gms in weight a week. I’ll take that.

 

Ginger

Similar to the capsaicin in chili peppers, ginger can boost your metabolism after you’ve eaten it, as well as aid digestion and decrease appetite. Add some grated fresh ginger to your stir fry, or make a yummy ginger tea by infusing in sliced fresh ginger in hot water. You can also add it to your favourite baking recipes.

 

Vinegar

Recent studies suggest that the acetic acid in vinegar may switch on genes that release proteins that break down fat. Participants in a Japanese study who drank 1-2 tablespoons of apple cider vinegar daily for 12 weeks, were able to lose weight, and  lower their visceral fat (fat surrounding organs) and waist circumference significantly.

Dark Chocolate

No article on the magical properties of foods would be complete without the mention of dark chocolate! Someone can always come up with some reason for eating chocolate. Here’s a study by Nestle researchers which shows that dark chocolate can aid in weight loss by reducing stress hormones.

 

What do you think?

 

 

Foods to make you run faster

foods to run faster

foods to run fasterSounds a bit too good to be true doesn’t. Foods which will actually make you run faster. When you think about it though, there are of heaps foods which will help you to do just that.

I want to concentrate on just a couple of foods here, olive oil and apple cider vinegar.

Both these foods have been shown to aid in weight loss, and if you have less excess fat to carry around the track, you’ll run faster. I’m not suggesting that if you pop into the kitchen and swig on the salad dressing like there’s no tomorrow, you’ll wake up a couple of kilos lighter in the morning, but research has shown both these foods may aid weight loss.

So, how can olive oil help you run faster?

Research published in the American Journal of Nutrition has suggested that simply smelling olive oil may help you lose weight. Eleven men were given low fat yoghurt to eat over two days, and half of them had a fat free olive oil extract mixed into the yoghurt.

Their brain activity was measured after the snack, and the group who ate the olive oil extract enriched yoghurt, had increased activity in areas of the brain associated with fat consumption. Remember the olive oil extract was fat-free, so both groups had the same low fat snack as far as calories go. Researches believe it is the scent of the olive oil which might help you to feel full. It might be possible to simulate fat-triggered sensations in the brain by the scent of ingredients the body implicitly associates with fat.

Other research carried out over a period of three months supports this theory. Subjects ate no-fat yoghurt, with either butterfat, rapseed oil or olive oil added to it. The olive oil consumers reported feeling fuller on a day to day basis, and also had higher levels of serotonin than the other groups. Serotonin is a hormone associated with feelings of satiety. The aromatic compounds in olive oil slow the absorption of glucose into the blood stream, making as feel fuller for longer.

To enjoy the benefits of olive oil, you should consume in moderation at room temperature, accompanying other food. Whilst olive oil is relatively stable, overheating it can change the molecular structure and the aromatic volatiles can evaporate during heating.

Apple cider vinegar

The Journal of Functional Foods recently published a study showing that subjects who consumed a tablespoon of apple cider vinegar mixed with water before eating had lower blood glucose levels than the control group. The acetic acid may hamper the body’s ability to digest starch, the researchers say. Less starch is being broken down into calories in the blood stream, which over time might show an effect on body weight. There are other studies to back up the theory, including Japanese research published in 2009, which showed acetic acid to be associated with lower BMI, waist circumference and blood triglycerides.

You don’t need to use apple cider vinegar for the effect. Any vinegar with 5% acidity will do, but don’t drink it straight. Mix a tablespoon with a big glass of water, or drizzle the same amount on a salad.

Neither of these methods will see you losing 5kgs to get you running faster in that race you have next weekend. You should be looking more at the long term over 3 or 4 months. AND most importantly, the results won’t be so dramatic that you can go crazy and eat your head off in the meantime. Increasing your use of olive oil and vinegar will not counteract your over eating, but may be the difference between losing that extra half to one kilo or not.

To some, it may not seem worth it, but I know I’d like to be a kilo lighter come the next time I run a race I’ve been training for.

 

Image courtesy of Idea go/freedigitalphotos.net

The low down on cholesterol

heart rate

 

Finding out about cholesterol can be a little confusing. First of all, what is it? Secondly, why is it bad for us? Is it all bad for us? Do we need it for anything? What can we do, short of medical intervention, to keep cholesterol in check?

This straight forward guide to cholesterol will help you keep yours at a healthy level.

 

What is cholesterol?

Cholesterol is a fat which is waxy in texture. It finds its way around the body in the blood and is found in all the body’s cells. It’s essential for the smooth functioning of the body. Whilst some cholesterol is taken in through the diet, about two-thirds of cholesterol is manufactured by the body in the liver.

 

What do we use cholesterol for?

Cholesterol is produced by the liver and also made by most cells in the body. It is carried around in the blood by lipoproteins – more about them later. The body uses small amounts of cholesterol for:

  • the integrity of cell membranes
  • manufacturing hormones including oestrogen, testosterone and adrenal hormones
  • aiding certain metabolic processes, such as your body’s production of vitamin D
  • helping the body digest fat and absorbing nutrients, via the production of bile acids

 

 LDLs, HDLs and VLDLs

  • Low density lipoprotein (LDL). This is what’s known as the bad cholesterol. It carries most of the cholesterol that is delivered to the cells, and when it reaches high levels in the bloodstream, it can clog up your arteries.
  • High density lipoprotein (HDL), is called the ‘good’ cholesterol. It helps remove excess cholesterol out of the cells, including cells in the arteries.
  • Very low density lipoprotein (VLDL). All of the lipoproteins are made up of cholesterol, protein and fats. VLSLs contain the highest amount of triglycerides of all the lipoproteins, which make them the worst type of cholesterol.

 

Blood Cholesterol Levels

It is recommended that cholesterol levels should be 5.5 mmols per litre IF there are no other risk factors present. If there are other cardiovascular risk factors like smoking, high blood pressure or pre existing cardiovascular heart disease, you should aim for a level of 2 mmols per litre of blood. Around about half of all Australian adults have a blood cholesterol leverl above 5mmol/l. Have you had yours checked lately?

 

HDL/LDL Ratio

This is the ratio of good cholesterol (HDL) to bad cholesterol (LDL). The ratio is determined by dividing the LDL cholesterol into the HDL cholesterol. For example, if a person has an HDL cholesterol of 50 mg/dL and an LDL cholesterol of 150 mg/dL, the HDL/LDL ratio would be 0.33. The goal is to keep the ratio above 0.3, with the ideal HDL/LDL ratio being above 0.4.

 

Which foods contain cholesterol?

  • Eggs
  • Animal products that are rich in fat such as meats and full fat dairy foods.
  • Prawns and other shellfish
  • All foods from animals contain some cholesterol. Foods from plants do not contain cholesterol.

 

Dietary tips for lower cholesterol

Generally, cholesterol from food has very little effect on the blood cholesterol level; the amount of saturated fat you eat is far more important. That’s good news if you’re looking to throw another shrimp on the bar -b this summer, as shellfish are generally low in saturated fats and are a good source of omega-3s.

 

Foods to avoid – I’m sure this list won’t surprise you

  • Fatty meats
  • Processed meats like salami and sausages
  • Snack foods like chips
  • Most takeaway foods, especially deep fried foods
  • Cakes, biscuits and pastries.

 

The dietary “do’s” of cholesterol

  • Increase the amount and variety of fresh fruit, vegetables and wholegrain foods you have each day.
  • Choose lean meat (meat trimmed of fat or labelled as ‘heart smart’).
  • Limit fatty meats, including sausages and salami, and choose leaner sandwich meats like turkey breast or cooked lean chicken.
  • Have fish (fresh or canned) at least twice a week.
  • Replace butter and dairy blends with polyunsaturated margarines.
  • Include foods in your diet that are rich in soluble fibre and healthy fats, such as nuts, legumes and seeds. The fibre will help to “mop up” cholesterol
  • Limit your cheese intake.

 

Cholesterol Cutting

Foods

  • polyunsaturated oils such as sunflower oil and safflower oil
  • oats
  • legumes
  • alfalfa sprouts (YUM)
  • garlic and onion

 

Plant Sterols

Plant sterols are found naturally in plant foods including sunflower and canola seeds, vegetable oils and (in smaller amounts) nuts, legumes, cereals, fruit and vegetables. Some margarine and milks have concentrated plant sterols added to them. Margarines enriched with plant sterols may help lower LDL cholesterol.

 

Cholesterol lowering lifestyle tips

  • Lower your triglyceride levels by cutting out alcohol, and if that doesn’t seem possible, reduce your alcohol intake to no more than one or two drinks a day. Avoid binge drinking.
  • Don’t smoke. Smoking increases the ability of LDL cholesterol to get into artery cells and cause damage.
  • Exercise regularly, and by regularly, I mean daily. At least one bout of exercise which will get you huffing and puffing a bit. Include more incidental exercise in your day. Getting up from your desk and having a walk around for a couple of minutes has been shown to reduce blood triglyceride levels. Exercise increases HDL levels while reducing LDL and triglyceride levels in the body.
  • Lose any excess body fat. Being overweight may contribute to raised blood triglyceride and LDL levels.
  • Control your blood sugar levels, particularly  if you have diabetes. High blood sugars are linked to an increased risk of atherosclerosis (‘hardening of the arteries’).

How To Fend Off The Menopause Midriff

menopause midriff

“Healthy Diet Won’t Stop Menopause Weight Gain”

menopause midriffThat’s a nice scary headline for women of a certain age, isn’t it? It’s one that did the rounds of online news sites a couple of weeks ago now.

Not so scary really when you stop to read the fine print though!

 

In a study of 7000 healthy Australian women age 48  to 56, researchers found  those who ate the most healthy foods gained just as much weight over the six years of the study, as those who ate the least healthy foods – about 1.7 kilograms.

 

Is the middle aged spread unavoidable?

Well, not really. If you eat too much of anything you will gain weight, regardless of the health value of the food. So whilst eating healthy food won’t stop you gaining weight in your late 40′ s and early 50’s , eating less of it will. Chief researcher, Clare Collins said “Women, on average, will gain two kilograms over the menopause years and the only women who resist that are women who put either extra focus on their diet or extra focus on physical activity or both,”

 

“Our earlier research had found people who had a higher diet quality score also consumed more calories, because if you have a greater frequency and variety of healthy foods you also consume more energy,” she said. “So the good news is we showed they don’t gain [more] weight.”

Analysis of the study’s data also seems to be finding a link between high fruit and vegetable intake and less weight gain. Collins suspects this is due to switching from unhealthy foods.

 

My experience

A couple of months ago, I was the lightest I’ve been since year 11 at school. I was training for a half marathon, so doing quite a bit of exercise, though not the mileage I’ve done for previous races. I upped my resistance training, which I think really helped with fat burning, and yes, I was watching what I ate very closely for the month prior to the race. Before I popped something into my mouth, I considered whether it would help me go faster, or whether it would just end up being dead weight I’d have to carry around the course. Getting on for two months later, I am still sitting on the lighter side of my usual adult weight range. It’s unlikely this is due to loss of muscle or bone mass due to the type of exercise I do. It is due to eating less food and being pretty much alcohol free. Even just a couple of glasses a week gives your calorie intake a boost of up to 400 calories.

 

So… how to fend off the menopause midriff?

The peri-menopausal and post menopausal health message is pretty much the same as at any other time of your life.  If your diet isn’t up to scratch, include more fruit and vegetables in your diet. Eat less food, drink less alcohol and exercise more to fend off the menopause midriff.

Recovery Booster: Blueberry and Flax Seed Pancakes

Recovery Boost: Blueberry pancakes

Recovery Boost: Blueberry pancakes

This delicious recovery meal is perfect for a leisurely breakfast after those long Sunday runs. The recipe delivers just the right ratio of carbohydrate and protein. Unlike recovery drinks, it offers up a good amount of fibre too.

For best results, eat within 30 minutes of completing your run. 

 

 

 

Ingredients

  • 1/2 cup flax seed meal
  • 1 cup skim milk
  • 1 1/2 cups wholemeal flour
  • 1 cup fresh or thawed frozen blueberries
  • 2 eggs
  • 1 teaspoon of carb soda
  • 1 tablespoon of raw sugar

 

Cooking instructions

  1. Set a nonstick frypan over medium heat.
  2. Stir together the dry ingredients in a bowl
  3. In a separate bowl whisk the eggs and milk together.
  4. Pour the liquid into the dry ingredients, and stir just until moistened.
  5. Spoon 1/4 cupfuls of batter onto the hot frying pan.
  6. Sprinkle with blueberries.
  7. Cook until bubbles appear on the surface, then flip and cook until browned on the other side.

 

Nutrition Breakdown

Servings: 4

Calories: 355

Fat: 10.3g

Carbohydrate: 53.4g

 Protein: 13.6g

Is better hydration the secret to improving my running performance?

For most of us, the answer is a resounding yes. 

[EDIT 2019: current research shows loss of body weight is not a great measure of dehydration and it’s effect on your performance]

A conversation with a client the other night prompted me to analyse my own fluid intake during races. It was surprisingly little, even though I’m well aware of the value of hydrating. It’s interesting how you can overlook the little things.

Dehydration resulting in a loss of just 1% of your body weight can cause a loss in performance. Levels of up to 3% are quite common in sports of around 1 hour duration, and you can reach this level quite quickly if you go into an event under hydrated. Studies have shown when dehydration causes a 3-5% loss in body weight, work capacity decreases by as much as 35-48%. One of our runners weighed in before and after the SMH half marathon to find she’d had a 2% loss of body weight-probably more as she was weighed in the clothes she ran in, which would have retained some of her sweat, therefore weighing more.

To find out how much fluid you lose during an exercise session you need to weigh yourself naked before and after the session, or if not naked, in the same dry clothes before and after.  Weighing yourself before you exercise, then weighing yourself afterwards in the same clothes will give you a false reading, as the clothes you run in will most likely retain some of your sweat, giving you a heavier reading. Take the difference of your pre-exercise and post exercise weights, then add 100 gms for every 100mls of fluid taken in whilst exercising. This will give you the amount of fluid you have lost during exercise. Each kg of weight lost represents 1 litre of fluid lost. You should measure this long term, and take note of temperature and humidity as well as exercise intensity, and use it to predict how much fluid you should take in during the course of an exercise session.

How do I know if I am  dehydrated?

If you’ve lost more than 2% of your body weight using the method above, you’ve definitely moved into a dehydrated state, and remember just a 1% loss of body weight can cause a loss in performance. Other signs and symptoms include

  • Thirst/dry mouth
  • Headache
  • Dizziness
  • Nausea
  • Fatigue and tiredness. Literally feeling like you could just stop running and go to sleep.

Other more serious signs and symptoms include vomiting, tingling of the limbs, muscle cramps, difficulty breathing and death.

Most if not all of these could be put down to something else, but if you get a few of the symptoms, it’s worthwhile doing an analysis of your fluid intake during a race. Think about how much you drink prior to the race as well as during. You’d be lucky to take in 150mls from each of those little plastic cups you scoop up at the water stations (I have just measured one about 3/4 full).

How much fluid should I take in to perform at my peak?

This depends on a number of factors. To get a true idea of how much fluid you should take in during a race, you need to go through the pre and post workout weighing procedure over a period of time to predict how much fluid you are going to lose, given a certain set of circumstances. Things that effect your dehydration rate include:

  • temperature and humidity
  • exercise intensity
  • how used you are to the conditions
  • clothing
  • baseline hydration status
  • individual differences

Pre-race hydration

You should go into an event well hydrated. The colour of your urine is a good indication of your hydration status. If it’s clear, you’re well hydrated. If it’s like tea, then start drinking. For a week or so prior to your event, be very conscious of the colour of your urine, and adjust your fluid intake accordingly.

Fluids on the day

Keep in mind that each person’s needs will be different, but as a rule of thumb you should go for:

  • 500-600mls of water of sports drink 2-3 hrs before the start. In reality, this means having about a glass and a half of water when you get up. This will give your body time to pass any excess water out of your system before the race.
  • 200-300mls 10-20 minutes before the race
  • 200-300 mls every 10-20 minutes to maintain fluid loss at less than 2%

If you don’t normally drink before the race, be a little cautious about going all out on these recommendations first up, but you should be working towards around about these amounts over a period of time. Practice on your long runs first, then try it in a race.

If you don’t normally grab a drink at every stop, do so. Even if you just take a couple of mouthfuls each water station, that will help, but taking in a couple of cups would be better.

If you’re a bit scared of changing what you consider to be a proven formula, even if on analysis you realise you’re not taking in nearly as much water as indicated above, at least make sure you go into race day well hydrated. Do the wee test. Make sure you drink enough water for your urine to be running clear the day before the race. Even if you do nothing else, you will most likely see an improvement in your performance through this alone.

Reference: National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes J Athl Train. 2000 Apr-Jun; 35(2): 212–224.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323420/ sited June 24th 2013
 Image courtesy of Marcus / FreeDigitalPhotos.net

 

DISCLAIMER: Any information contained in this document is obtained from current and reliable sources and is solely for the purpose of interest and information.  Individuals receiving this information must exercise their independent judgment in determining its appropriateness for their particular needs. The information and training advice is general in nature and may not be suited to the recipient’s individual needs. Medical advice should always be sought when starting an exercise program. As the ordinary or otherwise use(s) of this information is outside the control of the author, no representation or warranty, expressed or implied, is made as to the effect(s) of such use(s), (including damage or injury), or the results obtained. The author expressly disclaims responsibility as to the interpretation of the views contained in this article, ordinary or otherwise. Furthermore, the author shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. The author shall not be responsible for any damages resulting from use of or reliance upon this information. Readers of this document are solely responsible for compliance with all laws and regulations applying to the use of the information, including intellectual property rights of third parties.

 

Top Ten Fat Blasters

fat blasting exercisesHere are 10 essential things you need to know if you are exercising for fat loss.

 

1. Burn Fat In Bed

The benefits of exercise as a fat burner continue long after your cool down. In fact you can even burn fat whilst you’re asleep. This increased energy expenditure, that is, calorie burning, is much greater when you have been exercising at at least 75% intensity. That’s running beteen a 7 and 8 out of 10 on the Rating of Perceived Exertion (RPE). So keep those interval training sessions going.

You might be able to think of other ways to increase your energy expenditure in bed. If so, go for it!

 

2. Don’t Work in the “Fat Burning Zone”

The body does burn a greater percentage of calories from fat in the “fat burning zone”  -about 65% of your maximum heart rate, but overall, you burn more calories when you work at a higher intensity. So whilst a lower percentage of calories burned will come from fat when you are working at a higher intensity, you will burn more calories overall at a higher intensity, and  more calories from fat as well. It’s the overall calories burned that is important in weight loss, so keep the intensity up (when your body is ready for it)

The chart below explains it.

Low Intensity – 60-65% MHR High Intensity – 80-85% MHR
Total Calories expended per min. 4.86 6.86
Fat Calories expended per min. 2.43 2.7
Total Calories expended in 30 min. 146 206
Total Fat calories expended in 30 min. 73 82
Percentage of fat calories burned 50% 39.85%

Source: From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000

 

3. Enjoy Your Exercise

There’s  no use choosing an exercise that you are not going to enjoy. Whilst energy burned is dependent on the activity itself, it is also dependent on how much effort you put in, how well you can perform the activity, how long you do it for, and how often. I’m not saying you have to leap out of bed at 5:30am on these cold, wet, dark mornings, and say “Yippee I’m going for a run” but if you choose something you enjoy most of the time, you’re far more likely to keep it up. Train with a group, set yourself a goal such as a fun run to get you through those tough moments where you feel totally unmotivated (which believe it or not we ALL have), choose something practical and accessible. Running is a great exercise for enjoyment. You can do it with friends, you can go as hard or as easy as you like, it’s very accessible – just a pair of shoes, shorts and t-shirt, plus your undies of course, and you’re away. What could be more simple and enjoyable?

 

4. Use Large Muscles to Up the Calorie Burn

You need to get your large muscle groups involved for a serious fat burning workout.  The greater the overall muscle involvement, the more calories will be burned in the workout. Anything that recruits your thighs and bum will be a winner on the fat burning front. Running of course fits the bill, as does rowing, so if you’re at the gym, jump on the rowing machine. Don’t overdo the rower first up though – it is very hard on your lower back so you need to do  little bits frequently and build up to rowing further, rather than go hammer and tongs on your first attempt. 2 -5 mins first up at a slow pace will be fine.  Take a look at this video for some good tips on rowing technique. Well worth the 5 mins before you jump on a rower.

 

5. Develop Your Aerobic Capacity

Fat burning activity has to be sustained for a reasonable length of time, for maximum results. Whilst sprinting might be a great exercise, you can only sprint for a short period of time. For maximum fat burning, you need to be doing at least 20 minutes of fat burning exercise a few times a week. Increase your endurance by doing longer, slower bouts of exercise -perhaps a long slow run, or running efforts of 10 minutes duration at a slightly faster pace than if you were just going out for a jog,  with a  few minutes recovery interval in between efforts. You’ll find you’ll be able to do more repeats of your faster fat burning exercise if you improve your endurance.

 

6. Interval Training Maximises Calorie Burn

Interval training is where you have an effort, and then a rest interval. Contrary to popular belief, the “interval” is actually your rest time-which has little impact on fat burning, but is interesting just the same. Interval training is great: if used correctly it can make you run faster, improve your aerobic fitness, and burn more fat. In short, it makes very effective use of your time. To get the most out of interval session, join a group where you can be overseen by a trainer or coach who can help to ensure you are working at just the right intensity, and doing just the right amount of training.

 

7. Carry That Weight

Weight bearing exercise such as running uses more calories than those in which your weight is supported, such as swimming or cycling. It’s because you have to move your body weight against gravity.

 

8. Run In A Fasting State?

Does running before breakfast burn more fat? Possibly. If the body exercises in a fasting state (for example when you have gone overnight without eating) it has to rely on fat stores for energy. On the other hand, the lack of a ready energy supply could mean you don’t work as hard or for as long as you might have done otherwise. Play around with this and try the same session both before you’ve eaten and then on other days when you haven’t. Compare your times, how you felt, how long you could sustain the effort and make a judgement for yourself on this one.

 

9. Keep Challenging Yourself

If you want to keep up the results, you need to keep up the intensity. As you get fitter, you’ll be able to run faster, and do more. Your body will be able to cope with increasing demands on it. If you just keep doing what you’ve always been doing, the benefits will plateau.

 

10. Keep On The Move

Research has found that leaner people tend to stand and move around more than overweight people in their normal daily life. The Mayo Clinic found that non -exercise activity thermogenesis (NEAT) was up to 350kj (or nearly 90 kilocalories) higher each day, in people who move around more. If you have a desk job, set your alarm to get up and move around every 30 minutes. It’s so easy to get bogged down in something and have a couple of hours go by without you every having moved more than your fingers and your eyelids! Take a look at sitting can be deadly for more on why you should get up and move around.

Walking to the biscuit tin doesn’t count by the way!

 

 

Image courtesy of AKARAKINGDOMS / FreeDigitalPhotos.net

DISCLAIMER: Any information contained in this document is obtained from current and reliable sources and is solely for the purpose of interest and information.  Individuals receiving this information must exercise their independent judgment in determining its appropriateness for their particular needs. The information and training advice is general in nature and may not be suited to the recipient’s individual needs. Medical advice should always be sought when starting an exercise program. As the ordinary or otherwise use(s) of this information is outside the control of the author, no representation or warranty, expressed or implied, is made as to the effect(s) of such use(s), (including damage or injury), or the results obtained. The author expressly disclaims responsibility as to the interpretation of the views contained in this article, ordinary or otherwise. Furthermore, the author shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. The author shall not be responsible for any damages resulting from use of or reliance upon this information. Readers of this document are solely responsible for compliance with all laws and regulations applying to the use of the information, including intellectual property rights of third parties.