|
Why should I wait no longer than one hour to eat after a cardio session if I want to burn fat?
Excessive protein breakdown will occur, as well as a drop in the metabolism, particularly if you have not eaten for 2 – 3 hours prior to exercise.
^ back to top
Why should I eat good fats?
Good fats help to balance blood sugar levels, manufacture sex and adrenal hormones, maintain body temperature and transport essential vitamins around the body (A,D,E,K). They also satisfy hunger pangs, which in turn tends to stops us from over-consuming food, in particular carbohydrates.
^ back to top
Why should I eat 5 – 6 small meals per day?
The thermic effect of eating food (heat energy produced) significantly increases the resting metabolism. In fact eating 5 –6 small meals per day can affect the metabolism as much as exercise.
^ back to top
How can I become dehydrated and constipated if I reduce my carbohydrate intake?
You can become dehydrated due to your inability to store water as CHO carries 3 grams of water per kg. People tend to urinate more frequently also, which deters them from drinking as frequently. A reduction in carbohydrates such as breads, water based fibrous fruits and vegetables can cause constipation.
^ back to top
When attempting to lose body fat, which type of bread is the most appropriate for me and why?
Wholegrain bread is the most appropriate due to its low GI level and high fibre content.
^ back to top
What brands and specific types of yoghurt are good for fat loss?
Danone Diet Lite, Yoplait No Fat and Nestle No Fat are very low in carbohydrate compared to regular yoghurts.
^ back to top
What is the best overload technique during weight training? And why?
There is none. It depends on the training age of each client. Variety is also extremely important for motivational and injury prevention, hence changes at least every 6 weeks is essential.
^ back to top
Why are fit individuals more efficient at burning fat?
Fit individuals are able sustain higher workloads for longer. They also have the ability to utilise fat stores earlier during exercise than unfit individuals, as they can store fat on the muscle cells, which is more easily accessible.
^ back to top
Which foods contain Omega 3 and Omega 6 fats?
Omega 6 fats are found in safflower oil, sunflower oil & flaxseed oil. Omega 3 fats are primarily found in the oils of cold-water fish such as herring, tuna, salmon and sardines. Plant sources of omega 3 fatty acids include tofu, walnuts, dried beans, lecithin and wheat germ.
^ back to top
Why do I burn more fat after approximately 30 minutes of continuous cardio?
Due to the body’s vastly greater capacity for storing fat, compared to carbohydrates, the body moves to preserve its carbohydrate stores by using greater amounts of fat.
^ back to top
Which weight training exercises are best to help me lose fat?
Compound exercises are more time efficient. They stimulate more muscle, which in turn stimulates the release of testosterone and growth hormone. As a result, your metabolism will rise to help you burn more fat.
^ back to top
In terms of energy, how many grams of carbohydrate does a glass of red wine equate to?
One glass of red wine contains 28.5 grams of alcohol. This equates to 1055kJ (28.5 x 37), which in turn equals 66 grams of carbohydrate (1055 / 16kJ).
^ back to top
After doing a hard aerobic workout, how long should I wait to eat and why?
Approximately one hour, to allow the fat burning process to continue. CHO ingestion will invoke an insulin response, stopping fat from being burnt if food is consumed.
^ back to top
What are the benefits and negatives of insulin secretion?
Insulin helps to store proteins and carbohydrates in the muscles cells. However, it also prevents people from burning fat.
^ back to top
Should I do weights before or after cardio and why?
Weights should be performed before a cardio session to ensure that the client is not too fatigued to perform well. Further, carbohydrates are used as the fuel source for weight training. Therefore, as the client’s carbohydrate stores deplete, they will burn a higher amount of fat during the cardio session.
^ back to top
What is the role of iron in the diet and how can you maximise its absorption?
Iron indirectly transports oxygen to the working muscles, as iron is responsible for carrying haemoglobin through the blood stream, which contains the oxygen molecules. Haem iron found in red meat is mostly easily absorbed. This can be further enhanced by eating Vitamin C with it. Vitamin C also helps the body absorb non-haem iron sources.
^ back to top
How does weight training help prevent elderly people from breaking bones?
Weight Training helps to maintain bone density and fast twitch muscle fibres. Therefore, if they fall, they will be less likely of breaking bones.
^ back to top
How long should I wait to exercise after you eat? Why?
You should wait at least 2-3 hours to exercise after you eat, so that you can effectively burn fat. If you eat within this time, your body will burn any carbohydrates eaten instead of your existing fat stores.
^ back to top
How long should I wait to eat after exercise? Why?
After cardio only sessions, you should wait about one hour to eat (no longer) so that you can continue to burn fat post workout. Waiting any longer will cause your metabolism to fall. After weights sessions, you should eat immediately, so that you can nourish those muscles worked.
^ back to top
What is the Glycaemic Index (GI)?
The GI ranks the absorption of foods into the blood stream. Low GI foods help to balance blood sugar levels and prevent overeating. High GI foods are useful after weights sessions to help you recover.
^ back to top
What is the best way for me to achieve my daily protein needs?
Incorporate lean proteins such as chicken, fish, beef turkey, lamb, egg whites or yoghurt into each meal. If you find this difficult, particularly during snack times, protein bars and/or powders can be useful. If you are busy and do not feel like cooking, our “Food 4 Fuel” meals may be a great alternative for you.
^ back to top
How does alcohol affect my ability to lose body fat?
Alcohol is a toxin, so the body burn it before any other fuel source. As alcohol is almost twice as energy dense and carbohydrates and protein, it prevents your body from not only burning fat, but may cause any carbohydrates eaten to be converted into fat.
^ back to top
What is my metabolism and how can I increase it?
Your metabolism is the rate at which you burn energy. You increase it by exercising, eating frequently, lifting weights, eating spicy foods, consuming caffeine (only prior to exercise), sleeping less (but enough) & being cold.
^ back to top
What are the benefits of low intensity exercise?
Low intensity exercise allows you to burn fat during a workout and helps the recovery process after hard sessions. For maximum fat burning effects, they should last for up to 90 minutes.
^ back to top
What are the benefits of high intensity exercise?
High intensity sessions cause a dramatic rise in the metabolism. Whilst not much fat is burnt during the sessions, more fat is burnt for hours after the session. They also help to increase your fitness and fat burning potential long-term. We recommend no more than 3 hard cardio sessions per week.
^ back to top
Why is resistance training important for fat loss?
It helps to increase the metabolism, so that you burn more energy throughout the day. It also helps to build muscle, which then allows you to store more carbohydrates which reduce the chance of them being turned into fat.
^ back to top
Approximately how much carbohydrate can be stored in the muscles and the liver at any one time?
Approx. 500grams can be stored in the muscles & 100 grams in the liver.
^ back to top
I heard that it is better for fat loss to train before breakfast. Is that true?
Yes that can be true, if someone has not eaten since the night before. At this time, there is no insulin moving through the blood stream, which means the body can readily access its fat stores.
^ back to top
Do slimming tablets work?
Yes, the key ingredient in most slimming tablets is caffeine, which stimulates the metabolism and allows for greater fat mobilization. Of course, this is only beneficial if a sufficient exercise and nutritional strategy is followed.
^ back to top
Does caffeine help you burn fat faster?
Yes, caffeine acts as a stimulant to boost the metabolism and well as “unlock” the fat cells to release more fat.
^ back to top
To achieve results with weights, how hard do I need to push myself?
To achieve results, you need to overload the muscle groups. That is you need to expose them to loads that they have not experienced before. The harder you push yourself the better the results will be. However, it is important that you do not over do it. We believe that people should consult a Personal Trainer to achieve the best results from weights.
^ back to top
Why should I wait no longer than one hour to eat after a cardio session?
Excessive protein breakdown will occur, as well as a drop in the metabolism, particularly if the client has not eaten for 2 – 3 hours
^ back to top
Why do I need to eat good fats?
Good fat help to balance blood sugar levels, which help to maintain energy levels. They also manufacture sex and adrenal hormones, Maintain body temperature and transport essential vitamins around the body (A,D,E,K). They also satisfy hunger pangs, which in turn tends to stops us from over-consuming food, in particular carbohydrates.
^ back to top
If I am fitter will I burn fat more easily?
Yes! Fit individuals are able sustain higher workloads for longer. They also have the ability to utilise fat stores earlier during exercise than unfit individuals, as they can store fat on the muscle cells, which is more easily accessible.
^ back to top
Do I burn more fat if I exercise for longer?
Due to the body’s vastly greater capacity for storing fat, compared to carbohydrates, the body moves to preserve its carbohydrate stores by using greater amounts of fat.
^ back to top
After doing a hard aerobic workout, how long should I wait to eat and why?
Approximately one hour, to allow the fat burning process to continue. CHO ingestion will invoke an insulin response, stopping fat from being burnt if food is consumed.
^ back to top
How will I know if I am over-training?
Symptoms include a lack of ability to concentrate, reduced power of differentiation and correction, diminished powers of endurance, strength, speed, increase in recovery time, loss of 'sparkle' (competitive qualities), reduced readiness for action, fear of competition, giving-up in face of difficult situations, especially at the finish, increased irritability, obstinacy, tendency to hysteria, grumbling, defiance, increased quarrelsomeness, avoidance of contact with coach and colleagues, over sensitivity to criticism, or increasing indolence, poor incentive, dullness, hallucination, anxiety, depression, melancholy, insecurity.
^ back to top
What causes over-training?
Causes include recovery is neglected (mistakes in the build-up of training cycles, inadequate use of general exercise sessions for recovery), inappropriate increase in frequency of training or extent of loading or density of loading, demands are increased too quickly, so that adaptation cannot be consolidated, too rapid increase of loading after forced breaks (injuries, illness), too great an extent of loadings of maximum and sub-maximum intensity, too high an intensity of duration loadings in endurance training, excessive and forced technical schooling in complicated courses of movement without adequate recovery, excess of competitions with maximum demands, combined with frequent disturbance of the daily routine and insufficient training.
^ back to top
What are antioxidants?
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.
^ back to top
Should I change my exercise program if I get pregnant?
Yes, there are some guidelines that must be considered.
Stop exercising and consult a midwife or doctor if bleeding, cramping, faintness, dizziness or severe joint pain. Women should avoid laying flat on their backs after sixteen weeks. As the uterus grows it can compress a major blood vessel when a woman lies flat on her back. This restricts blood flow back to the mother’s heart and subsequently the blood flow to the baby. It is important to exercise sensibly at a comfortable intensity and do not exercise to exhaustion or at an anaerobic (or breathless) pace. Avoid overheating. This is particularly important in the first trimester when the baby is most vulnerable to high temperatures. Wear light comfortable clothing, drink plenty of water, avoid exercising in very hot temperatures and do not exercise during illness or fever. Avoid any sport where there is a risk of abdominal blow eg. down hill skiing, horse riding, contact sports. Avoid holding breath during exercise.
^ back to top
My friend started to get fatter when she started training harder, why?
High intensity training can cause excess fatigue, which in turn leads to excess food intake, as a means of feeling better.
^ back to top
A friend told me that spicy foods help you burn fat. Is this true?
Spicy foods contain an ingredient called capsaicin, which suppress the appetite and stimulates the metabolism. Therefore, we recommend that people chose a spicy entrée when they go out to dinner to prevent over-eating.
^ back to top
How many crunches should I do to get a flat stomach?
Unfortunately, no amount of sit ups will help someone get a flat stomach, if they do not perform cardiovascular training and eat sensibly, to reduce the body fat around the stomach. Further, the slower that the crunch is performed, the more effective it is.
^ back to top
Does depression cause weight gain?
Yes. Depression can cause weight gain and weight loss. Generally if someone is mildly or moderately depressed, they tend to eat more. However, extremely depressed people often stop eating altogether.
^ back to top
Is weight training good for me if I am trying to lose fat?
Weight training is essential for anyone trying to lose fat as it helps prevent age-related muscle loss. It also helps avoid a decrease in your metabolism which means you can burn more energy at rest. It also improves glucose metabolism and increases muscle mass.
^ back to top
Don't I need more carbohydrate if I'm exercising?
Yes you do. The more exercise that you do, the more carbohydrate you need. We assess your activity level during each review session to determine your carbohydrate needs.
^ back to top
How often I should I lift weights if I am trying to lose fat?
We determine your weight training frequency by assessing your body type. If you are an ectomorph or an ecto / mesomorph, we recommend that you do 2 weight training sessions per week. If you are a mesomorph, an meso/endomorph or an endomorph we recommend that you only do 1 weights session per week.
^ back to top
Is stretching important if I just want to lose fat?
Only one post-exercise stretch of 15 to 30 seconds per muscle group is needed for most people, although some people or muscle groups may need more.
^ back to top
When shouldn't I exercise?
You should skip your regular exercise if you have a fever because if the fever is caused by a viral infection, exercise can increase the risk of virus, causing inflammation of your heart muscles. Also, after any injury or surgery, it's a good idea to consult with your health professional before returning to exercise. If you have been away from your ordinary exercise routine for four days or more, it's a good idea to ease back into it gradually.
^ back to top
I love walking for a few minutes, but I get easily bored. Any suggestions?
Time flies when you listen to books on CD or your favorite music. You might also invite a friend to join you. Make a point to include a variety of activities in your weekly schedule. Go bicycling, try the stair climber, rowing or cross-country ski machines at your gym, dance to your favorite music. Even if it's alone in your living room, whatever you do, remember do it gently. These kinds of activities will help you avoid falling into a rut. They'll also reduce the risk of injury or quitting the program that can come from using the same muscles in the same way, everyday.
^ back to top
Are fruit juices and dried fruits alright to eat when trying to lose fat?
Fruit juices and dried fruits can be very high in sugar. Fruit juices provide lower satiety that eating whole fruits as the chewing sensation prompts a feeling of fullness quicker. The water content of dried fruits has been eliminated meaning the fruit is high in sugar. As a result, people tend to eat a higher quantity, which can lead to excess carbohydrate intake.
^ back to top
I love eggs but have heard a lot of mixed messages about how many a person should eat. What do you recommend?
All the cholesterol in an egg is found in the yolk. The yolk also holds all the fat in an egg. So, if you separate the yolk from the white, you get rid of all the cholesterol and fat. Many people find that they can gradually acquire a taste for yolkless eggs by combining egg whites with fewer yolks, each time they eat eggs. This works especially well when eating hard-boiled eggs.
^ back to top
What's better--margarine or butter?
What's the better toast spread, butter or margarine? For some time, margarine was considered better because it contained lower levels of artery-clogging saturated fat. But now, many believe that margarine, like butter, is also harmful to your health. Margarine is made from hydrogenated liquid oil. Hydrogenation is a process that turns liquid oil into a solid at room temperature, done so to prevent spoilage. Unfortunately, during hydrogenation, a substance called trans-fat is produced. Trans-fat is a saturated-like fat that contributes to heart disease. Proponents of butter say that trans-fat is worse than saturated fat because it raises the level of "bad" LDL cholesterol in your blood and lowers the level of "good" HDL cholesterol. However, there are some new brands of margarine which actually help to lower cholesterol.
^ back to top
What is an “Accelerator Day”?
An Accelerator Day is when all your meals and snacks include only high protein / low carbohydrate foods. For example, eggs, cheese, beef, lamb, chicken, turkey, pork, tuna, salmon, nuts and low carbohydrate protein bars / drinks. Carbohydrate foods such as starch based vegetables, fruits, breads, rice, pasta, potatoes and cereals should not be eaten on these days.
In order to remain satisfied and keep your metabolism elevated, ensure that you have at least six servings of high protein / low carbohydrate foods per day. That is, breakfast, mid-morning snack, lunch, afternoon snack, dinner, and evening snack. If you still feel hungry when eating six servings per day, you should simply add another high protein / low carbohydrate snack. This will also help you to achieve and maintain a state of ketosis, which is essential to the fat burning process. Do not eat high carbohydrate foods to satisfy your hunger.
^ back to top
Why shouldn’t I incorporate “Accelerator Days” everyday?
No more than one “Fat Loss Accelerator Day” should be attempted each week, after your initial two days, as they may cause metabolic dysfunction, energy fluctuations and mood changes.
^ back to top
Why do some protein supplement products refer to "usable" carbohydrates?
Some food products contain ingredients that are classified as carbohydrates but cannot be fully absorbed and "used" by the body. Some of these carbohydrates are from non-soluble fiber sources and some are from other sources such as polydextrose, which is a polymer of dextrose and is used as a bulking agent. Even though these ingredients aren't fully metabolized by the body, labeling laws require that they be included in the "total" carbohydrate number listed on a product's nutritional label. The "total" carbohydrate number includes all types of carbohydrate contained in the product. Unfortunately, it's not possible to accurately determine the amount of "usable" carbohydrate in a product by reading the ingredient list. Be aware that some protein product manufacturers claim that glycerin (glycerine) is not metabolized by the body as a carbohydrate and don't include it in their carbohydrate count. Glycerin (glycerine), however, is fully available to the body as a carbohydrate. In fact, studies show that glycerin increases blood sugar levels, which it would not do if it were not metabolized as a carbohydrate.
^ back to top
What is ketosis? Is it dangerous to be in ketosis?
Ketosis is very misunderstood in nutrition because it is often confused with ketoacidosis, which is a life-threatening condition. Ketosis is the accumulation of ketone bodies in the body, which is the end result of fat metabolism. When carbohydrate intake, as well as calorie intake, is reduced for a long enough period of time, the body is forced to use the fat stores for energy. When fat is burned it produces ketone bodies, which are then used instead of carbohydrates for energy. Excess ketones are excreted through the urine. Ketosis is a natural adjustment to the body's reduced intake of carbohydrates as the body shifts its primary source of energy from carbohydrates to stored fat. Ketosis is not an abnormality nor does it present any medical danger to the patient. Ketosis only presents a danger to the patient if the patient is an insulin-requiring diabetic, i.e. a Type 1 diabetic. Everyone is in SOME degree of ketosis all day.
^ back to top
What are the effects of alcohol on fat loss?
Alcohol does contain carbohydrates. Mixed drinks generally contain more carbs than beer & wine, and calories from alcohol are often referred to as "empty," since they lack useful nutrients and minerals. Alcohol can negatively affect exercise; it decreases the liver's output of glucose, resulting in the lowering of the amount of ATP (adenosine triphosphate) entering the cells. ATP is the fuel for muscle contraction and immediate bursts of energy. Alcohol also increases fatigue, promotes difficulty in regulating body temperature, and dehydrates the body. Studies have shown a very mild protective benefit of alcohol against heart disease. More recently, this benefit has been found only among people with existing risks such as high cholesterol and narrowing of the blood vessels. Just one drink a day is enough to make the difference between being in ketosis or not. At the same time, nothing is completely off-limits. Some people enjoy their daily glass of wine and manage to get into ketosis or continue to lose fat by compensating in other ways. But, given the modest benefit and the known detriment to fat, we recommend as little alcohol use as possible.
^ back to top
What causes low energy during a fat loss plan?
A "loss of energy" is not an uncommon complaint when people increase their protein and reduce their carbohydrate intake. A loss of water-soluble vitamins through restricted and reduced food intake and increased water loss at the start of the plan. This can be lessened by taking supplemental vitamins. A loss of minerals (like potassium and sodium) can also contribute. The reduced salt in the bloodstream can also lower blood pressure, so simply increase your salt intake. Reduced caloric intake may also be another contributor. People with higher protein intakes tend to eat less, probably because high protein meals are not as easily digested and the appetite center in the brain is triggered to stop eating sooner than on other diets. This is not necessarily a bad thing and can be minimized by occasionally having more food. Carbohydrates are more easily consumed for energy during activity. If you continue to be active, your body will have fewer carbohydrates available for fuel and will start to burn more fat.
^ back to top
What is gout?
Attacks of gout usually develop very quickly. The first attack often occurs at night. You may go to bed feeling fine, but then wake up in the middle of the night with extreme joint pain. During an episode you may notice sudden, severe joint pain, joint swelling
shiny red or purple skin around the joint, extreme tenderness in the joint area; the area may be so tender that even the touch of a bed sheet may cause severe pain.
At first, episodes usually are few and far between. They last only a week or so, and then everything seems to go back to normal, with no symptoms between episodes. If the disease is not controlled by medication, attacks may occur more often and may last longer. Repeated episodes can damage the affected joint(s). If your joints have been damaged, you may have joint stiffness and limited motion after an attack.
An episode of gout can be triggered by drinking too much alcohol, eating too much of the wrong foods, surgery, a sudden, severe illness, crash diets or injury to a joint.
The pain and swelling of gout are caused by uric acid crystals that deposit in the joint. Uric acid is a substance that normally forms when the body breaks down waste products. Uric acid usually is dissolved in the blood and passes through the kidneys into the urine. In people with gout, the uric acid level in the blood is so high that uric acid crystals are deposited in joints and other tissues. This causes the joint to become inflamed.
Gout once was mistakenly thought to be a disease of the wealthy because it seemed to be caused by eating rich foods and by drinking too much alcohol. Although diet and excessive drinking do have something to do with gout, they are not the main cause of the disorder. To diagnose gout, your doctor will examine you and ask you to describe your symptoms. Your doctor may take a blood test to measure the amount of uric acid in your blood. Remember: A high level of uric acid in your blood doesn't necessarily mean you have gout, nor does a normal level mean you don't have gout.
Treatment mainly consists of taking medication(s) and watching your diet. The goals of treatment are to relieve pain, shorten the duration of inflammation during an acute attack, prevent future attacks, and prevent joint damage.
^ back to top
Will I have changes in my bowel habits?
Some people may experience a difference during weight loss. It is usually normal to have fewer bowel movements because you are eating less food and getting less fiber. Also, protein takes longer to digest and can be constipating for some people, because there is rarely fibre in it. If you are not having regular bowel movements or you feel uncomfortable, we recommend that you increase the intake of water based fibrous fruits and vegetables and / or take a fibre supplement.
^ back to top
Sometimes my breath smells and mouth tastes bad. What's going on here?
Ketones and vitamins and essential fatty acids are excreted through the lungs as well as the kidneys. This can account for the bad breath that some people occasionally notice. Make a point to brush your teeth regularly or try calorie-free breath fresheners.
^ back to top
What are the benefits of taking a potassium supplement?
Potassium is a mineral that is essential for growth and general good health. It has many important actions in the body. Potassium can improve blood pressure, fatigue, stress, and headaches, and glucose transfer which affects weight.
When losing fat, it is especially important to take supplemental potassium. Fat loss can reduce the enzyme activity that controls the flow of potassium and sodium.
Sometimes, potassium deficiencies may also be caused by a significant reduction in calories, prolonged vomiting or diarrhea, laxative abuse, and kidney problems. The most common cause of muscle cramps during fat loss is inadequate potassium intake.
Potassium is found in a wide variety of foods, including fruits and vegetables, dairy products, and meat. In fact, just one teaspoon of salt contains 1,500 milligrams of potassium. Better yet, some salt substitutes contain a whopping 2,800 milligrams of potassium per teaspoon.
^ back to top
Do I need to take vitamins and essential fatty acids supplements regularly?
Vitamins and mineral supplements and essential fatty acids help ensure that your body is getting the nutrients it needs and help ensure that you'll continue feeling and looking healthy. Therefore, we recommend that you take them on a daily basis.
^ back to top
Do I really need to drink at least 2 litres of water each day?
Yes. You need to replace the water you lose, when reducing your carbohydrate intake. Water also produces greater water loss. The kidneys are like a machine which runs best when mildly overloaded. Through increasing the work of the kidneys, they actually work more efficiently and, not only process water taken in, but also by getting rid of some of the "free water" which can cause some of the swelling and water retention often associated with excess weight.
^ back to top
How can I get motivated to lose weight?
There are some useful strategies we've discovered to help motivate you. Most important is to surround yourself with people of a like mind. Experimenting with a variety of foods has also been shown to help people stick to a program. Look at the foods listed in the book and start trying foods similarly high in protein, low in fat and carbohydrates that you haven't eaten. Popular suggestions include beef jerky, canned fish, grilled chicken sandwiches without the bun (at nearly any fast food restaurant), hard boiled egg whites, and low fat cheese sticks (look for the Healthy Choice brand). Finally, there are many examples of people who've started a program with little motivation and became increasingly motivated as they experienced good results. As the saying goes, the most important step is to just show up.
^ back to top
Is rapid weight loss dangerous?
Rapid weight loss can be safe, effective and motivating when done correctly. For lasting results, a weight loss plan, whether rapid or not, should include behavioral components and a long term maintenance plan. A healthy fat loss plan should include adequate amounts of lean protein to help protect muscle mass. People generally need a higher protein intake to maintain nitrogen (protein) balance. A healthy diet should also include a variety of fruits and vegetables, as well as grain choices.
Due to decreased food intake, a fat loss program should include a quality vitamin and mineral supplement to compensate for missing nutrients. A restricted diet may also require oral potassium supplementation which, along with sodium, regulates the body's fluid balance, muscle contraction and metabolism. Symptoms of low potassium include muscle weakness, fatigue, or cramping. Adequate water intake is essential for everyone, especially while losing fat.
If people do not learn to change their eating habits and returns to the type of eating which caused them to gain weight in the first place, they are doomed to regain the fat they lost, and often more. A good fat loss plan should include behavioral components that address the mental and lifestyle issues of weight control as well as the nutritional and physical issues.
Once people achieve the desired fat loss result, it is essential that they gradually introduce a wider variety of (healthy) foods into their daily menu to increase their metabolism without a fat gain, and return to a more "normal" maintenance type of eating. Our programs include a maintenance plan that guides you through this process in addition to providing strategies for healthy lifetime weight management.
^ back to top
Can I eat less and lose fat faster?
Eating less than the program advises can actually sabotage your fat loss efforts, and you may not lose as quickly or lose as much. Your metabolism naturally lowers a little bit when you improve your habits, and eating less will cause it to lower even more. A lower metabolism means you will burn energy at a slower rate. You also need to eat everything that the program designates to protect your health, nutritional status and lean muscle tissue. So follow the nutritional plan and get moderate exercise for the best results. You may even want to increase your physical activity to get faster results.
^ back to top
What is a plateau? What causes this?
Sometimes, no matter how well you follow a healthy eating plan, you may experience a plateau, where you don't seem to be losing fat. In some cases, plateaus are the result of water retention. Since water weighs more than fat, if you're retaining water, the scale won't necessarily reflect the fat loss. Some people may also experience a plateau whenever they return to a weight in which their body is accustomed. This kind of "body memory" is common. The body achieves a comfort zone that it strives to maintain. No one is certain exactly why this happens, but our experience tells us it does. There is good news about plateaus, though - they are only temporary. If you reach a plateau, recognize it for exactly what it is, rather than thinking of it as defeat. Remember that plateaus are not permanent; they are not proof that you can't lose fat. Above all, they are no excuse to lose your enthusiasm, momentum or focus. Your patience and persistence will pay off. Choose to keep your goal in place.
^ back to top
|