Lose weight for good

Cut calories

A gram of fat contains twice as many calories as a gram of carbohydrate or protein. Reduce high-fat foods in your diet, choose lower or fat-reduced options, use cooking oil and spreads sparingly and remove excess fat from meat.

Include lower calorie options in your diet, such as fruit and vegetables. Bulky fibre-rich foods are also a good choice.
Try switching from white to wholemeal bread, or choose a wholegrain breakfast cereal.

Think about portion sizes
Portion sizes have increased over the years, especially when it comes to ready meals and snack foods. This means we're consuming extra calories, but we adapt quickly to eating bigger portions and don't tend to feel fuller as a result.

Downsize potatoes, pasta, rice and fatty and sugary foods, and super size fruit and vegetables.

Watch what you're drinking

Cut sugar-rich drinks and alcohol, and instead choose water, tea, coffee or artificially sweetened drinks.

Sugary drinks add extra calories to your diet but don't make you feel full or satisfied.

Keep a balanced diet
Remember the principles of a balanced diet - include plenty of fruit and vegetables (at least five portions a day), unrefined foods with more fibre, lean meats and low-fat dairy products.

Horse Stance

I used to wonder why my Martial Arts instructor insisted on me performing the 'Horse Stance' for long periods of time.

I have just returned from mainland Europe and the need to be able to perform this stance is now very clear to me....

'Success'

Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you... you go to it.
Success is a journey, not a destination... focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try - and keep trying.
Everyday is a good day to succeed.
If at first you don't succeed, try, try again.

Fitness tips

2.5 hours a week of moderate-intensity aerobic activity, such as brisk walking, can reduce the risk of many chronic diseases.

A crash diet slows your metabolic rate. When this happens, your body will store energy instead of burning it and you can actually gain weight.

A gradual increase in the number of days and the time spent being active will help reduce the risk of injury.

 A warm-up before aerobic activity allows a gradual increase in heart rate and breathing.

A typical aerobics class burns about 300 calories.

An effective cardio exercise will increase your heart rate, which burns more calories while strengthening your cardiovascular system.

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Get up and get busy

Over 90 percent of people who exercise on a regular basis, workout in the morning.

Exercising in the morning revs up your metabolism early, and helps you burn calories all day long.

Research has shown that exercise increases your mental clarity, so you will be productive at work without the need for that 1st coffee.

Health facts

- A study in 2008 showed that dieters who keep a food diary of what they eat lose twice as much weight as those who do not.
- Your toungue is germ free only if its pink. If its white there is a thin film of bacteria on it.
- 25% of your bones are located in your feet.
- A person will burn 7% more calories if they walk on hard dirt compared to pavement.
- Deep breathing gives you health benefits similar to aerobics.
- Gardening is said to be one of the best exercises for maintaining healthy bones.
- Memory may be improved by memory exercises, healthy eating, physical activity and stress reduction.

Fitness Health Calculator

We have installed a 'Fitness Health Calculator' on our website which can help you benchmark your current health and track the changes accomplished by your new diet or training regime.

http://www.toughenup.co.uk/personal_trainer_consult.html