101 Ways to Lose Weight – #9

Keep a Food and Exercise Diary

A good way to lose weight is to fill in a food and exercise diary every day. Make sure you base it around a strategic plan of healthy diet and regular daily exercise. Filling out a diary will help keep you honest and on track with your eating, drinking, and exercise habits.

Teresa Cutter – The Healthy Chef

On Monday 04 Jul 17 my day was:

Meal 1: Omelette with peas, capsicum, corn, cheese

Latte

Meal 2: Liquid Meal – Banana, Frozen Mango, Protein Powder, Flax Oil, Coconut Water

Pre-workout: 250ml Water, Gatorade Powder, Protein Powder
20 Minute Kettle Bell Workout
Post-workout: 250ml Water, Gatorade Powder, Protein Powder

Meal 3: 2 eggs, handful of grapes

Meal 4: Liquid Meal – Frozen Mango, Protein Powder, Flax Oil, Oats, Milk

Meal 5: Mandarin and some walnuts

Meal 6: Salmon, Stir Fried Garlic Broccolini, Corn, Quinoa.

Lots of water was consumed throughout the day too.

 

101 Ways to Lose Weight – #8

Go Mediterranean

Studies have shown that people who follow a Mediterranean-style diet are, on average, less affected by degenerative illness and disease. This is attributed mainly to the focus on fresh fruit and vegetables, fish, pasture-rasied meats and a generous amount of good heart-healthy fats coming from nuts and olives.

Consequently, traditional Mediterranean diets are low in what I call ‘the terrible three’ – saturated fats, trans fats, and refined sugar – that are so typical of the Western-style diet followed in countries such as Australia and the United States. Instead, Mediterranean diets are rich in good heart-healthy unsaturated fat and fibre, nutrients and phyto-chemicals that support good health and wellbeing.

The dietary pattern is also accompanied by lots of physical activity and incidental exercise such as walking to work instead of catching the bus, or taking the stairs instead of the elevator. The Mediterranean lifestyle also tends not to include and inter-meal snacking, and there’s an emphasis on reduced portion sizes and not over-eating at mealtimes.

Theresa Cutter – ‘The Healthy Chef’

101 Ways to Lose Weight – #7

Learn How to Cook Healthy

Healthy eating and weight loss all starts in the kitchen. Just by make in a few simple changes to the ingredients you choose, how you cook them, and your protein size, you can make improvement to your health and wellbeing that last a lifetime.

The best cooking methods are steaming, roasting, baking, sautéing, and stir-frying. Avoid anything deep fried. Use anti-inflammatory/mono-unsaturated heat-healthy olds that can help prevent heart disease and lower cholesterol when used in place of saturated fats. Cold-pressed extra-virgin olive oil, macadamia nut oil, coconut oil, and avocado oil are good staples. For making cakes or desserts, macadamia nut oil, cod-pressed extra virgin coconut oil, olive oil, and almond oil are great. Walnut, chia, hemp, and flaxseed (linseed) oils are good on salads and over vegetables, but they’re fragile so store them away from light in the fridge and don’t heat them. Use herbs and spices in place of extra salt, avocado in place of butter, and substitute all your white staples such as bread and pasta with whole food variety.

Buy quality. You get what you pay for, no mater what you’re buying, and a little of the good stuff can go a long way if you know tricks to making it stretch further. Make protein sources suck as lean, grass-fed or organic beef go further by combing them with foods like beans and plenty of veggies, such as in a chilli con carne or bolognese Less expensive cuts make for delicious stews or soups. Padding out meats wiht vegetables and pules is healthier than using cheap refined carbohydrates, which is the norm in most processed foods.

All chefs and cooks everywhere have the power to change the health of our society. We can be a part of the solution by choosing better quality ingredients, ditching preservatives and trans fats, and designing healthier menus. The choices we make shape the choices we have.

(Theresa Cutter – The Healthy Chef)

101 Ways to Lose Weight – #6

Let Food Be Your Medicine

Think of your body as a high-performance sports car, a top of the line machine that needs the right fuel to function at an optimal level. If we don’t put the right fuel into our machine, it will eventually start to break down. We eat to receive energy and nutrients, to support growth and repair, and to protect our immune system from the risk of disease.

In Australia in 2009 there were a total of 1043 deaths where obesity was identified as the underlying cause of death. In the USA, an estimated 300,000 deaths a year are caused by obesity. How did this happen? Over the last 30 years how we eat has changed – we are eating more meals away from home (particularly fast ‘food’); we eat larger portions; we drink more sweetened beverages; we eat more energy-dense, nutrient-poor processed food. All of which leads to an increased risk of poor health and chronic disease in both adults and children. According to the Australian Bureau of Statistics, the most common disease associated with diet are diabetes, stroke, heart disease, and cancer.

A good diet (no, not one of those “I’m going on a diet to lose 10 Kg” diet which has a set time to it, but a “This is how I fuel the most precious machine I have” diet) plays a vital role in supporting our health, which is why it is so important to think about what you put into your mouth every time you eat and drink. Is what you are consuming making a positive or negative difference to your body? Have you just ‘blown’ that last Metafit class with that one mouthful?

Food is the most powerful preventative medicine we have to treat chronic disease and fight the obesity battle.

(The ancient Greek physician Hippocrates was the founding father of natural medicine. He believed in good food and attributed the cause of many ailments to poor nutrition and bad eating habits).

(Theresa Cutter – The Healthy Chef)

101 Ways to Lose Weight – #5

Shop Smart

Buy seasonal, locally grown fruit and vegetables as they are nutritionally better and for your health and often less expensive. Shop at farmers’ markets, join a fresh food co-op or grow your own. When in supermarkets, shop around the outside perimeter for the fresh produce. Also when shopping in the middle aisles remember to look both high and low as this is where you’ll normally find the quality and less expensive products. Most of the food in the middle aisles are more expensive as food manufacturers have paid big bucks for premium space.

Read food labels! Just because the box says it is healthy, gluten free, or low fat, that doesn’t mean it is good for you. ‘Green-wash’ is a term used to describe when manufacturers cash in on the health angle, marketing themselves as healthy when they actually are not. Check out the ingredients list. Many so-called diet or health foods are high in sugar, hydrogenated vegetable oil (trans fat), corn syrup, dextrose, sucrose, salt, preservatives, gums, and fillers that do very little to nourish the body.

(Theresa Cutter – The Healthy Chef)

101 Ways to Lose Weight – #4

101 Ways to Lose Weight – #3

Get to Know Your Hormones

Insulin, leptin, and ghrelin are the three major hormones that have a huge impact on your ability to lose weight and keep it off. Weight loss causes changes in appetite and energy expenditure that can often promote weight regain. By understanding how these three hormones carry out functions in your body, you will have a much greater chance of controlling them and staying lean and healthy throughout life.

Insulin

Insulin is an anabolic hormone released by the pancreas when glucose enters the bloodstream that increases storage of fat, protein, and glucose. Elevated and excess insulin in the body can stop you from burning fat, so if your goal is weight loss you need to keep insulin levels steady so that your body is able to burn fat effectively. A diet high in simple sugars and refined carbs can elevate insulin levels very quickly.

Leptin

Leptin is a hormone that assists in regulating both appetite and metabolism. It’s manufactured in the fat cells and its primary function is to act on the part of the brain that controls appetite and the feeling of fullness. Many overweight people may have developed leptin resistance. Lifestyle changes like getting enough sleep and eating the right foods can help to lower serum leptin levels.

Ghrelin

Ghrelin is a hormone that increases appetite. It is secreted by the stomach. Like leptin, it acts on that part of the brain that controls appetite, but it increases the appetite rather than decreases it (as leptin does). One of the main reasons people put back on lost weight after a diet is because gherkin levels increase significantly after a diet, resulting in uncontrollable hunger.

What to Do

  1. Avoid sugar, saturated fats and refined carbohydrates (white bread, pasta, white potato, cakes, parties, etc).
  2. Consume an anti-inflammatory diet that consists mainly of good amounts of omega-3 fatty acids, quality protein, and plenty of fresh vegetables (have a look at harvesthub.com.au).
  3. Exercise daily.
(Theresa Cutter – The Healthy Chef)

101 Ways to Lose Weight – #2

101 Ways to Lose Weight – #1

Change Your Habits

Our habits create our life. If you want to lose weight and get into shape, you have to develop the habits of a fit and healthy person. Studies show it takes about 21 days to change a habit.

Be realistic and clear on what those needs are, set your goals, and build to achieve them. Take small steps and choose one new habit each week to implement into your daily life. Simple examples include drinking mineral water instead of alcohol when out with friends, swapping sugary breakfast cereal for wholegrain porridge, or riding your pushbike to work instead of driving your car.

The key to successfully changing your habits to healthy ones is to substitute alternative behaviours that also satisfy your needs. Once the new habit is ingrained, the new behaviour pattern becomes easy and automatic.

(Theresa Cutter – The Healthy Chef).