Forget BMI – Waist Size is More Important

Forget about trying to work out your BMI – use this simple trick instead!

  1. Take a piece of string and cut it so it is the same length as your height
  2. Fold the string in half and put it around your waist
  3. If the ends of the string meet around your waist your weight is OK

It’s as simple as that!

Why it Works

Extensive studies have shown that if your waist is half or less than your height you are much less likely to have something called visceral fat.

You can read the full study HERE

Visceral fat is found in the abdominal cavity, it is close to many vital organs such as the pancreas, liver, and intestines.

The higher the amount of visceral fat a person stores the more at risk they are for certain health complications, such as type 2 diabetes and heart disease

The good news is that by following a low carb, low sugar diet visceral fat is the first fat to go before the more obvious external body fat.

 

 

 

 

Diet Checklist

What does a diet have to accomplish for it to be worth your time?

  1. You need quick results to give you the incentive to continue. There’s little more demoralizing than trying hard at something which you’ve worked up to starting, got in the right frame of mind for, invested time researching and money buying, only for it not to work. Fast initial progress gives you a feeling of achievement and motivates you to continue. It’s surprising how much easier it is to face the sacrifice of less food when you can see it paying off.
  2. Not feeling hungry is very important so that you don’t undo all your good work by snacking. There are things you can do to take your mind off feeling hungry but you will always have a nagging feeling that you want to eat something, and if you go out to take your mind off it you run the risk of stopping off for a quick burger!
  3. It’s healthy is also very important, try not to get caught up in some of the  “fad  diets”  that you will see especially the ones which starve your body of necessary nutrition for several days. The best and most successful way to lose weight is to do it slowly and consistently so that your body is essentially re-educated to both expect less food and your mind is adapted to your new eating regime.
  4. Fitting into your routine is vitally important too. If a diet uses ingredients you have to go out of your way to find (obscure herbs, berries etc.) then the chances are you’ll either run out at some point and quit, feeling guilty that you haven’t followed through you might give up altogether. Time, effort and money wasted, plus you’ll have the added thought that you can’t do it which will deter you from trying again.
  5. If it’s difficult to prepare you run the same risk of giving up, where you find yourself short of time one day and decide the lengthy preparation isn’t something you have the time or energy for, and you’re back to feeling guilty and in danger of letting your doubts get the better of you and giving up.

The best diet I have found which does all these things is described in more detail HERE

Get Beach Body Ready!

Are you ready for Summer?

Do you want to shed a few pounds before you hit the beach this year?

Let’s be honest, we all do – so start now with a diet that gives you a fast start to keep you motivated and continues on to change your eating habits for a lifetime.

Dieting Tips

The very term is one reason diets fail. We tend to associate “diet” with a short term deprivation of things that we like in order to see a difference in our weight. This is unhelpful to our longer term health because as soon as we “finish the diet” what happens is we tend to make up for lost time and go back to the same over-eating that got us into the situation in the first place. In fact, studies have shown that for every diet a person goes on they actually put on 11 pounds in weight! The key to losing weight is changing your eating habits long-term.

Another reason diets fail is because we feel so hungry that we just can’t stick to what’s recommended. I think we all know that if we could stick to the diet it would almost certainly work, but the willpower required to do that is difficult. One way of reducing hunger pains and at the same time taking your mind off food is exercise. It sounds rather counter-intuitive but something as simple as going for a walk or walking up and down stairs a few times is enough to stop the hunger for some time, sometimes hours!

Portion size. Something that in these days of “supersize me” fast food  advertisements and the availability of cheap, ready made high fat and sugary foods is overlooked. We tend to think that if the restaurant or drive through think it’s the right portion size, then it must be! It isn’t. One very good way to re-educate yourself is to invest in some kitchen scales, cheap digital ones are easy to come by, and weigh out the amounts recommended by your diet – you will be really surprised how much you actually need to eat versus what you are served in restaurants! You don’t have to do this for every meal as once you get the idea of what a plate of “enough” food looks like you won’t be filling your plate up each meal! As human animals we tend to overeat as our evolution hasn’t caught up with the plentiful food supplies we have nowadays. Many animals are capable of eating three days, four days or even a week’s food all at once, then fasting until they can find more – we are not too dissimilar. The problem is, we don’t have to fast until our next hunt – we just go to the fridge!

Why not try a diet that will change your eating habits not just for a temporary diet, but one that will change your eating habits for a healthier life, permanently?

 

 

3 Week Diet

We’ve all heard so much information, so many various “diet plans”, so many – often conflicting views that it’s hard to see the Quorn for the Quinoa.

But with obesity now an ever more concerning issue both for ourselves and our children it makes sense to know you and your family are eating healthily.

Whether you want to lose weight for a special occasion like a wedding or reunion, or want to feel better about yourself on the beach, now is the best time to start!

Motivation

Probably the most important thing when dieting is keeping motivated.

Obviously you’re motivated at first or you wouldn’t be ready to start, but the key is keeping motivated throughout.

This happens best when you can see the results of your efforts.

The 3 week diet has proved very successful at this due to the fast results in the first few weeks which encourages you to continue. Without these fast results it’s very easy to become demotivated and give up.

What To Look For

There are several issues to consider when looking at diet plans

  • Is it healthy?
  • Does it give fast results?
  • Is it time consuming?
  • Is it sustainable?
  • Does it work?

A healthy diet is very important, try not to get caught up in some of the  “fad  diets”  that you will see especially the ones which starve your body of necessary nutrition for several days. The best and most successful way to lose weight is to do it slowly and consistently so that your body is essentially re-educated to both expect less food and your mind is adapted to your new eating regime.

All of these can individually or combined scupper your good intentions and leave you back at square one and back to searching for a new plan.

I’ve done a lot of research on the issues and I think I can help you decide the answer to these questions.

You need quick results to give you the incentive to continue. There’s little more demoralizing than trying hard at something which you’ve worked up to starting, got in the right frame of mind for, invested time researching and money buying, only for it not to work. Fast initial progress gives you a feeling of achievement and motivates you to continue. It’s surprising how much easier it is to face the sacrifice of less food when you can see it paying off.

Fitting into your routine is vitally important too. If a diet uses ingredients you have to go out of your way to find (obscure herbs, berries etc.) then the chances are you’ll either run out at some point and quit, feeling guilty that you haven’t followed through you might give up altogether. Time, effort and money wasted, plus you’ll have the added thought that you can’t do it which will deter you from trying again.

If it’s difficult to prepare you run the same risk of giving up, where you find yourself short of time one day and decide the lengthy preparation isn’t something you have the time or energy for, and you’re back to feeling guilty and in danger of letting your doubts get the better of you and giving up.

Not feeling hungry is very important so that you don’t undo all your good work by snacking. There are things you can do to take your mind off feeling hungry but you will always have a nagging feeling that you want to eat something, and if you go out to take your mind off it you run the risk of stopping off for a quick burger!

3 Week Diet – What Is It?

One particular diet program has been gaining a lot of publicity lately due to it’s popularity with celebrities and ease of fitting into your lifestyle with good results, is the 3 Week Diet.

The plan consists of several phases starting with a detox phase, and overall is a low carb diet. The diet plan is in PDF form and costs $47

It’s name is intriguing to many as it alludes to fast results, which is ideal if you have an important upcoming engagement, holiday, vacation or reunion, so let’s have a look in more detail.

Triglycerides

The 3 Week Diet bases it’s efficiency around controlling triglycerides and making them work for you.

Triglycerides, sometimes called “lipids” are the main form of fat in the body. When you consider excess fat being stored on your hips or belly you’re thinking of triglycerides.

Without sounding like a medical text book, they are the end point of digestion and breaking food down within the body from sources of energy like carbohydrates, they are also made and stored by the liver to transfer energy into your bloodstream. Between meals when your body needs more energy, hormones release triglycerides into your bloodstream so they can be burnt by the muscles.

Triglycerides play an important role in metabolism, for a very detailed explanation you can go here

http://www.merckmanuals.com/professional/endocrine-and-metabolic-disorders/lipid-disorders/overview-of-lipid-metabolism by Anne Carol Goldberg MD.

Merck Manuals in US & Canada) are the global standard in medical reference for Doctors, Students & Consumers.

3 Week Diet – What’s Included

The 3 Week Diet includes 4 specific manuals:

  • Launch Handbook: the science behind it
  • Diet Handbook: calculate your body mass v fat percentage and provides you with a tailored weight loss plan to suit your body type.
  • Activity Handbook: detailed instructions of the 20 minute workout program to be completed 3-4 days per week.
  • Mindset and Motivation Handbook: techniques to focus on your weight loss goal and remain motivated to stick with it.

All four manuals are in PDF format and are available via download so there is no waiting for delivery, the day you order is the day you can start the plan.

Results and Feedback

The 3 Week Diet creator claims you’ll lose up to 23lbs in 21 days.

In my experience of any diet plan the results are dependent on several things: your starting point, your ability to stick to the diet, if you are able to maintain the exercise required, and most importantly your motivation.

People who choose this diet are generally looking to lose the weight for a particular date or event and clearly if you can stick to it you are going to lose some weight – whether you lose the amount stated will depend on your ability to stick to the rules!

Feedback is generally good from this plan as it starts with a couple of days of detox and is a low carb plan, this kick-starts your body into losing weight which people have said gives them the confidence that what they are doing is working so giving them the positive attitude to keep to the plan.

It is split into phases, each one being less restrictive than the last, so there is “light at the end of the tunnel” feeling if you find yourself feeling hungry during these few days. This is something that regularly scuppers people’s diets, as if they feel it’s never going to end it can be all too easy to fall off the plan if it’s too difficult to keep to.

The motivation manual is a good inclusion as it can give you the boost you need on those days when you just want to splash out on a doughnut or cookie!

What To Watch Out For

The diet plan does include meat so if you’re vegetarian / vegan it could prove difficult without varied vegetarian dishes.

If you are taking medical advice from your doctor about a diet plan you should refer to them before considering this diet.

Be aware some sites are offering what they say is the 3 Week Diet plan for a very low price, the genuine sales page is HERE

Summary

  • Is it healthy?: it is a low carb diet which is also good for heart health
  • Is it affordable?: the cost is $47 for the diet plan
  • Is it time consuming?: extra time of 20 mins 3-4 times per week will reap benefits
  • Is it sustainable?: could re-educate your eating habits
  • Does it work?: in short – yes

 

Verdict

The diet does work if you are motivated to stick with it, even better if you can include some exercise.

It attempts to re-educate your food choices and can form the basis of new long-term eating habits.

The quick results motivate people to stick with it.

Where to buy:

 

 

Paleo Diet

One of the the latest diets sweeping the nation and very popular with celebrities is the Paleo Diet.

It is named after the Paleolithic Period which dates back 2.6 million years to a time when early humans were using stone tools and were essentially hunter – gatherers, before we were even farming or growing crops. It is also referred to as the Caveman or Stone Age Diet, for obvious reasons!

The idea behind the diet is that the foodstuffs fit in with our earliest eating habits of vegetables, fruits, nuts, roots and meat, and so are healthier than processed foods or dairy products, grains, sugar, legumes, processed oils, salt, and alcohol or coffee which weren’t produced, and are consequently excluded.

Whilst on the face of it the diet seems intuitively better for us with it@s “back to basics” approach, , there are concerns that keeping to the diet very strictly can result in a low calcium intake and therefore cause health problems such as hypocalcemia.

The problem lies in the evolutionary path humans have taken since the Paleolithic Period.

Just 10,000 years ago, no one past infancy could digest milk sugar, called lactose. Babies always made lactase, the enzyme that breaks down this sugar, but after weaning lactase production would stop, causing adults to be lactose intolerant.
If you bear in mind the Paleo diet is from the stone age, before farming, we wouldn’t have been going around drinking milk from other animals. Carrying a milking stool and a stone bucket when hunting would have been rather impractical!

What happened when we started farming was people from Northern Europe, East Africa and the Middle East all started raising cattle or camels and gained the ability to digest milk past infancy. Genes variations that allowed an adult to produce lactase became prevalent and adults now had the ability to drink milk. This produced some profound advantages for lactose tolerant societies as before this people had to ferment the sugar out of milk thereby losing about half of the calories, with the ability to digest milk humans could take advantage of this extra energy and other nutrients not destroyed by the fermentation process.

The insistence of the Paleo diet on no dairy produce means it is going back to a time beyond which we have evolved, and in doing so ignores a vital foodgroup.

If you do want to try the Paleo diet then I would recommend you do so with this in mind, and don’t make it a long term diet, it will certainly reduce your calorific intake and in doing so aid weight-loss, but be aware it is not a forever diet and can have health implications over long periods.

As ever, the best type of diet is one which you can sustain for long periods, one which changes your eating habits and provides all your nutritional needs on a daily basis. Short term “fad diets” are ok for losing weight over the short term, but what happens when you revert to a “normal” diet is that invariably the weight goes back on causing the familiar yo-yo dieting we are all so familiar with!

For a long term diet plan with a fast boost to kick-start your weight loss I would recommend the 3 Week Diet.

Diets and Social Media

Does social media put pressure on you to conform to the expected body image of Instagram & Facebook?

It depends if you use them of course! But the overwhelming evidence is “YES”, there is increasing pressure to conform to other people’s ideals. This pressure is intensified amongst impressionable and younger users.

Eating disorders are on the increase along with websites glamourising anorexia, it’s becoming a big problem :-