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Research shows popular diets don’t work. Diets focus on weight loss rather than overall reduction of body fat.
Muscle is stripped when the body is deprived of calories. Rapid weight loss throws the body into a defensive, fat preserving condition. Hence a diet restricting calories to 800-1200 daily will result in 45% of weight loss coming from the body cannibalising its own muscle tissue.
Retaining muscle is essential for losing body fat. Body fat has very low metabolic activity. Muscle, however, is a furnace in which body fat is burned. The less muscle you have, the lower your metabolic rate, and the harder it is to lose fat.
Low calorie diets cause rapid muscle loss and rapid fat loss initially. The body interprets the rapid fat loss as an attack on its energy reserve and immediately takes defensive action by increasing activity of the enzyme lipoprotein lipase, the main enzyme used to collect and store fat. The body also slows the basal metabolic rate (BMR) , further reducing its ability to reduce fat. As a result 2 actions continue after the diet has ended, because the body has a memory of exactly how much fat is had and want s it back!. The common result of post diet fatigue and a ravenous appetite, will re-establish old fat levels, plus a little extra for insurance against future famines.


Weight Management Tips
1. Lose no more than 0.5 kilograms per week: the body constantly monitors its ‘fat point’ with hormonal messages which warn the brain to take defensive action if even an ounce of a fat is used for fuel. By slowing the metabolism, increasing fat storage and increasing appetite, the body will maintain its fat point. Its takes years of overeating to grow fat i.e. the fat point is shifted up very slowly. To shift it down you have to work in the same way i.e by losing no more than ½ kilogram per week. Food intake should not be reduced more than 10%. Over 12 months, the fat point will decrease by 3-6% without arousing the body’s defences.


2..Include some fats.  Low fat diets have been proven to not work. Saturated fats can be eaten in moderation.  Also include good non saturated fats sources :coconut oil, nuts, seeds, flaxseed oil, salmon and sardines. Fats in the diet are required to absorb nutirents from your foods. Fats stimulate hormones in the body to burn calories. Avoid transfatty acids  found in processed foods and in particular margarine.

3.Eat mainly complex carbohydrates and low GI foods. Simple sugars (white bread, sugary foods) trigger insulin and send blood sugar levels seesawing . The excess insulin is converted to triglycerides, which are stored as body fat. Complex carbohydrates (of low GI variety) don’t disrupt the insulin metabolism, and are slowly absorbed thus releasing energy over long periods. Maintain adequate lean proteins. Whey shakes can be beneficial here.
4.Eat a high fibre diet. Fibre helps to regulate insulin metabolism It retards the digestion of sugars and fats and creates a slow even energy uptake into the system. This favours the use of foods as fuel rather than as body fat.
5.Maintain omega 3 fatty acid status: EPA and DHA found in fish oils help regulate insulin metabolism.
6.Weight train to maintain lean mass: weight training is the fastest most effective way of preserving and increasing muscle mass. This makes it easier for the body to burn fat. Consider a couple of sessions with a personal trainer or get a programme written for you at your local gym. Combine with regular aerobic training. When possible train in the mornings on an empty stomach. This has a positive effect on your basal metabolic rate throughout the day.
7.Ensure adequate water intake. Approximately, 1.5 litres per day. More, when exercising intensely and in the summer. Dehydration slows metabolism. Drink a good quality green tea. Its healthy , full of antioxidants and has some fat burning properties.
8.Never eat food while working or watching television. This effects digestion and hence metabolim.
9.Ensure you find sometime each day to relax. A stressed person has raise cortisol levels. Raised cortisol levels effect the bodies fat burning capacity . Other hormones such as leptin are also implicated in eincreasing our appetite when we are stressed. Hence stress can cause weight gain. Yoga, breathing exercises may assist the stressed person in longterm weight management.
10.Avoid alcohol! Small amounts at occasional social gatherings only. 12 drinks a week can equate to 1800 calories that is nearly a whole days calorie intake.
11. As per our recent facebook article. Make sure your diet has plenty of Vitamin C sources this winter.Research shows that your body needs sufficient vitamin C to burn fat. In one study, people who had low blood concentrations of vitamin C and walked on a... treadmill for an hour burned 25 percent less fat than people with adequate C. But a dose of C brought fat-burning levels back up to par. Why? Seems C is essential for creating carnitine, a substance that turns fat into fuel.
Seasonal kiwi fruits, goldfuits and mandarins are excellent sources of Vitamin C. Others include strawberries red bell peppers, broccoli, and brussels sprouts.
12. The Chia Seed is a dieter’s dream come true. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. Hunger is a main enemy of real weight loss, and you don’t want to fight it with jittery expensive pills. When a chia seed is exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel made of water, it has no calories. It’s also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories!

 

I am often asked what can I take to lose weight. Well when it comes there is no magic pill. The following supplements may however assist depending on individual circumstances.

Bioceuticals Adrenoplex:  When working excessive hours and where lack of rest and sleep are an issue adrenaline kicks in. When the bodies levels of the adrenal hormone cortisol are raised we tend to put weight on easily , fat burning does not occur when the adrenal hormones are at high levels in the body. Also when energy levels are depleted due to adrenal exhaustion we tend to not have the energy to exercise and make poor food choices.

Synergy Spirulina: Spirulina doesn't act as an appetite suppressant since it contains no chemicals. In its own natural way, it eases appetite by supplying the nutrition that the body is hungering for. When nutritional needs are met, metabolism is more efficient and weight loss becomes easier. By taking six to ten spirulina tablets an hour before a meal, the body will feel satisfied with a meal lower in calories and carbohydrates.

Magnesium Formula: bioceuticals ultramuscleze: contains magnesium : essential when sugar cravings exist. This formula will also enhance energy levels.

Tresos B Multi vitamin: General wellbeing and ensures all nutrient levels are met. Enhances energy. Great when starting an exercise programme.

Kava or Valerian complex: May assist when insomnia is an issue. Lack of sleep in studies has been shown to cause weight gain. Kava can also be used as an an anxiety remedy.

Nevaton: For anxiety and mild depression

Livco: When alcohol is consumed regularly and the diet is high in processed foods. Liver function affects fat metabolism and blood sugar levels,

Bioceuticals Acetyl L Carnitine: A fat burner and energy booster. Works best when taken before exercise.

Please visit the shopping cart for more information on these supplements

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