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Beverley Laird - Nutrition Advice Knutsford

Nutrition

When it comes to weight loss, we need to create an energy or calorie deficit. This can be done in one of two ways: by eating less food than we need or by increasing our calorie expenditure. Eating less than we need is alright but as every dieter knows, at some point you will feel hungry and give in to temptation. It makes more sense to try and increase calorie expenditure while making a modest reduction in food intake. This combined approach has been shown time after time to produce more reliable weight loss, and is more realistic in the long-term.

Exercise clearly increases your daily expenditure but it’s also possible to optimise the metabolism so that you burn more calories even at rest. There are a number of techniques and tricks you can use to elevate your metabolic rate ( that is, the rate at which the body burns up calories ) to help you burn more calories every day. Assuming you are exercising sensibly and eating slightly less than normal, this will result in a greater weight loss as the body uses stored fat to make up energy shortfalls.

Eat protein at every meal

By eating eggs, meat, fish or poultry at every meal, you’ll ensure your metabolic rate gets regular, significant peaks. Try to snack on protein rather than carbohydrates.

Smaller meals more often

Eating more often can help you burn more fat. Various studies have shown that even where food consumption was the same, groups eating smaller and more frequent meals lose more weight than groups eating one or two big meals per day. The process of ingesting, transporting, digesting and eliminating food uses energy. The more often you eat, the more often your metabolic rate will spike. It’s really important to eat breakfast. After a night of fasting whilst you sleep, your metabolic rate is quite low. Eating on rising, especially a protein rich breakfast such as eggs, will boost your metabolic rate and help kick start the fat burning process

Drink lots of water

Water is calorie free and is essential for just about every chemical reaction in your body. It also helps to keep your joints lubricated, makes up a large percentage of your muscle tissue and blood volume and is necessary for effective temperature regulation. Taking water into your digestive system, using it and then eliminating it uses energy which results in elevated metabolic rate. The general recommendation for water consumption is a minimum of 2 litres per day.

Drink green tea

Green tea boosts your metabolic rate. It also regulates your blood sugar, suppresses your appetite and gives you something else besides that high calorie, high sugar coffee beverage to drink in the morning. While drinking green tea for weight loss is not a magic bullet, it can definitely give you a boost in your efforts to lose weights and in your overall health.

Spicy food.

There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.

Superfoods

Tomatoes contain Lycopene, a phytochemical which is a strong antioxidant which is acquired through diet. Lycopene can be found in many fruits and vegetables that are red in colour, but none are as highly concentrated as in the tomato. Unlike other nutrients in other fruit and vegetables that diminish when cooked and not eaten fresh, lycopene increases in bio availability when the tomato is cooked.

Lycopene has been researched for its apparent health benefits and early research suggests that its consumption has a positive effect on cardiac health, diabetes, osteoporosis, male infertility and most importantly for its supposed anti cancer properties.

As well as containing high concentrations of lycopene, tomatoes contain a good amount of calcium and vitamin k both of which are good for maintaining bone health and are essential in the process of strengthening and repairing the bones.

They also contain an abundance of vitamins but unlike lycopene when the tomato is cooked the vitamin C content is destroyed so this should be taken into account.

As mentioned earlier tomatoes are good for cardiac health – this is due to them containing vitamin B and potassium which help to reduce blood pressure and cholesterol levels. They also contain a mineral called chromium which is effective at controlling blood sugar levels so is particularly useful for diabetics.

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