10 Simple Tips to Improve Your Health in 2014!

Top 10 Life Changing Tips To Look & Feel Great!!

1. Never Get too Hungry

You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it.

Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always have healthy snacks available, such as; an ounce of pistachios, a hard-boiled egg and some oatcakes, natural Greek yogurt (‘Total’ full fat is great!) or a piece of fruit.

Don't skip meals or skimp on them, it may only reduce your metabolism & encourage fat storage

2. Eat right post-workout

People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control.

30mins on a treadmill may only burn 180 calories (that could be a cappuccino without sugar ??) as you get better at exercise you’ll burn less, unless you increase the intensity or duration.

You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.

It would be advisable to plan your exercise prior to a meal, as you will be increasing your metabolism to enable you to digest your meal more efficiently.

3. Use the red, orange and green rule

At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger! Here's what to eat for glowing skin!)

Never use processed foods,

4. Be a heavy drinker.....of Water

Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 2.5 litres.

Your body is 74% water & your brain is over 80% water, so make sure you keep it topped up otherwise the brain shuts down other body parts to keep itself hydrated,

There is evidence that many symptoms such as ; high blood pressure, arthritis, ulcers, asthma, eczema ….can be greatly reduced if not completely solved by hydration alone.

Water also takes up space in your stomach so you'll feel fuller while taking in less calories. Find out the best non-boring ways to get in your recommended servings of water.

5. Don't think diet soda will help you lose weight

A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%.

Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University . That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more.

A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers' eating habits is unclear, but by eliminating it, is one way that can really help your health?

6. Focus on nutrient balance instead of calorie counting

Make sure the foods are fresh and simple, i.e. one protein, and 2 veg per meal, as too many foods in one meal make it difficult to digest, and reduce your rotation of foods.

Making sure every time you eat your meal has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.

Aim not to repeat foods within a 4 day period

7. Get rid of as much refined sugar as possible, avoid high cholesterol

If you find yourself reaching for a second helping, even if you really aren't hungry, and you eat a lot of carbohydrates in the refined sugar form, that urge may be stronger.….So many of our clients have been on a low fat diet in the misguided aim to reduce cholesterol but, low fat usually means high carb’ & makes the cholesterol level worse! Plus end up overeating on foods that go straight to fat !

Each time we eat anything with sugar in it, be it; a banana, a boiled sweet or a cola, the brain recognises it is receiving something sweet, thereby stops burning body-fat & opens up the fat stores to store the sugar, it also has to raise it’s insulin levels which cause damage to out arteries so has to increase cholesterol to repair the damage

People think they need carbohydrates, yes, but nowhere near as much as is publicised, most people should have 50% of their meals as carbs and only in the form of vegetables, no fruit, starches or refined carbohydrates.

Find out your specific requirements by asking ‘Fit for You’ to have your Metabolic Type tested ! just click the link below now! ;

http://fitforyou.co.uk/best-personal-trainer/metabolic-typing-advanced/

8. Keep a food record

We know you've heard this time and time again. Well, that's because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn't. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!

We recommend the Metabolic Typing Diet Analysis, this assess the correct nutrients required specifically for your body, the results give you exactly what foods, in what amounts …plus what you must avoid to lose weight!

Ask ‘Fit for You’ to have your Metabolic Type tested !

9. Take your time

Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body's satiety cues won't be tuned in to those feelings of fullness yet and it's easier to overeat.

Slow down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run.

10. Avoid illness through food

Processed foods are harmful to our bodies, even just cooking food is a process ! So cook minimally !

Avoid margarines as they contain polyunsaturated fats (which are condusive to cancer growth) and even ants won’t/can’t eat it, so use real butter.

Avoid wheat, as it too can be the catalyst to many symptoms such as ; dry skin, excema, asthma, stomach cramps, drowsiness, bloating, head-fog, dandruff, leaky gut syndrome, colitis, ulcerative colitis, bowel cancer, diabetes……the list goes on

Prescriptive medicines, alcohol & recreational drugs can cause serious damage, our advice is to work to reduce or eliminate the consumption of any/all of these along with a planned health program including dietary control plus exercise, watch your symptoms reduce and your doctor will have no choice but to reduce or cancel your prescription.

This will increase your health saving you & the taxpayer ££’s