Tuesday, January 12, 2016

Everything You Need To Know About Losing Weight

Have you tried a number of crash diets that leave you feeling defeated because you did not lose a pound? Rest assured that you are not alone, but thankfully you can bounce back from failure. If your approach keeps you from losing weight, then that is where you should make the first change. An attempt to lose as much weight in a little time as possible does not lead to success. This is not a competition with anyone, but rather the effort to lose weight in a healthy way. There are a few things you need to learn while on your journey to a slimmer, healthier you.

Break your unhealthy habits

If you are overweight, then chances are you developed a few unhealthy habits that need to be broken. What better time to start than now? Some people might eat a reasonable portion for their main meals, but they tend to snack a lot, which is even worse. The problem with snacking is that you are unaware how much you are really eating until it is too late. If are guilty of this, it is time to stop this unhealthy habit. When you need to snack, opt for healthy portions of fruits or nuts instead of chips.

Don’t skip breakfast

Anyone who skips breakfast makes a mistake that many dieters make and, ultimately, regret because skipping breakfast will not make you lose weight. Breakfast is the first meal of the day and sets the pace for the rest of your day. It is also a very important part of your weight loss progress. Research has shown that there is a direct link between breakfast and successful weight loss.  When you eat a healthy breakfast, the body feels nourished and you are less likely to overindulge during the rest of the day. Make healthy breakfast choices such as whole grain toast, fruits, cereal, orange juice, or a glass of skim milk. 

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..


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  16. Cutting down on fat doesn’t have to mean giving up your favourite foods. Healthy, fat free eating is not as hard as you think. The trick is to avoid ‘hidden’ fats in processed or convenience foods and find new ways to cook those recipes you love.

    Here are some tips to help you cut down on fat.

    1) Eat plenty of fresh vegetables and legumes. These foods are fat free, high in fibre and packed with vitamins and minerals.

    2) Opt for low-fat snacks. A healthy option is fresh fruit. Most cakes, biscuits and pastries contain a great deal of fat.

    3) Try new ways to cook ‘fat free’. Steam, bake, grill, braise, boil or microwave your foods instead of sauteing or deep-frying.

    4) Use oil or butter sparingly. Buy non-stick cookware, grease pans with cooking spray and apply oil or butter directly to the food with a pastry brush instead of adding it to the pan.

    5) Cook in liquid instead of oil. Depending on the recipe, you could use chicken or beef stock, red or white wine, lemon juice, fruit juice, vinegar or even plain water.

    6) Limit meals that feature creamy sauces. Explore tasty low-fat alternatives such as pesto, salsa, chutneys and tomato-based sauces.

    7) Choose low-fat dairy products. Depending on the recipe, you could use reduced-fat cream, low-fat yoghurt or evaporated skim milk.

    8) Switch to low-fat products. Check the food labels at the supermarket to make sure you’re buying the reduced-fat product.

    9) Reduce your intake of meat fats. For example, trim visible fat from red meats, remove chicken skin and limit fatty processed meats such as sausages and salami.

    10)Eat takeaway foods only occasionally. When possible, choose low-fat takeaway options such as a salad roll instead of, for example, hot chips and a burger.
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