http://www.sciencedaily.com/releases/2013/01/130108162135.htm

http://touch.latimes.com/#story/la-sci-exercise-obese-20121107/

If you need help to lise weight, get fit call me!

1)Exercise!!

Train at a time when you are at your liveliest! For some that’s first things in the morning, for others straight from work and even later. However, exercising before you go to bed can actually make it harder to fall asleep as it stimulates your heart, brain and muscles – the opposite of what you want at bed time.

The best exercise to help you sleep is a cardiovascular workout – something that will get your heart rate up and your muscles pumping continuously for at least 20 minutes. Holistic exercises, such as stretching and yoga will also help you relax, ready for sleep.

2) Eat Breakfast

It gives you the energy you need to kick-start your day and fire up your metabolism. Try to begin the day with a low-fat, high-fibre, protein packed breakfast. Try porridge with a sprinkle of cinnamon. An egg and some veggies.Reduce the amount of high-fat and high-sugar foods, which will to make you crash later on.

3) Avoid big meals at night

Eat dinner earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.

4) Avoid Caffeine & Alcohol

Caffine is a stimulant that can keep you awake, so it is best to avoid it for around four hours before bed time. Idrink a cup ofchamomile tea an hour before bed. Many people find that alcohol may help bring on sleep, but after a few hours it acts as a stimulant, increasing the number of times you wake up and decreasing the quality of your sleep.Plus you wake up more tired than when you went to bed!

Prepare yourself for sleep by having a bath, reading a book.  Watching TV in bed can stop you falling asleep as it stimulates your mind. Don’t take your problems to bed by doing work emails or talking about emotional issues – stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness.

If you are suffering from constant fatigue & insomnia book an appointment to see your GP, who can give you specific advice regarding your symptoms.

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This is the biggest obstacle to overcome on your quest to lose fat. Think a handful for carbohydrates such as rice or vegetables. A thumbsize for fats. Palm size for protein.

Break it up into five small meals throughout the day. Eat every 3-4 hours with each meal to  consist of vegetables and a protein source. Remember portion control! By doing this you’ll be providing your body with consistent energy throughout the day without overloading your system. You will keep your metabolism burning smoothly without allowing your body to switch into “starvation” mode. Your blood sugar levels remain stable which affect mood (stops you reaching for sugary snack mid morning/afternoon).

2.. Drink lots of water

Eliminate all sugary drinks from your diet. They are useless. Sugar turns into fat when not used immediately for energy. Sugars – especially refined, simple sugars – elevate insulin levels dramatically (a storage hormone).

Good old water clears the system of toxins and hydrates cells, which is especially important. And it’s good for the skin, too!

4 Concentrate on nutrient-dense foods as opposed to empty calories

It is so important for us to get the most out of what we do eat. Instead of focusing on what you CAN’T eat, focus on what you CAN & SHOULD eat for optimum health and energy needs. Eat foods such as brown rice, plain oatmeal, potatoes (not mashed!), tuna fish, chicken breast, turkey, steamed vegetables, and fruit. These are natural foods, not processed. A meal containing these are easy and quick to prepare so no excuses.

5. Do cardio

Cardiovascular exercise is essential but you don’t need to do it for ages!  30-40 minutes, two or three days each week is all you need. This could be power-walking, running, cycling, swimming or an exercise class. This could burn 300-400 calories each session). Cardio will also boost your metabolism post-exercise (increasing calorie expenditure significantly) and turn your body into a fat-burning machine!  In addition try and be as active as possible throughout the day. Whatever ever you do do not have a calorific snack post workout as this will simply  put calories (i.e energy) back in after you have just burnt the energy! Not a good weightloss strategy!

6. Lift weights /resistance training

You will not bulk up lifting weights as a woman! You will firm and strengthen your muscles. Muscles are the fat burning furnaces of the body. Therefore, the more muscle you have, the faster and more efficiently you will burn fat and develop the body you really want. You will look lean and fitter with more toned muscle. Aim for 2/3 times per week.  You could do the exercises at home or at the gym or at a class. Ask a Personal Trainer for a plan, it is well worth it!

7. Challenge yourself

You must challenge yourself for your body to adapt and change. Lift heavier weights, try interval training, walk up hills! Anything to shift your  training up a gear and up again! Have you exercised for years but never seen a change? Then you know constantly doing the same things at the same intensity isn’t working for you!

8. Stop making excuses and find the time

Make getting fitter and healthier a priority. Your future life, body and family will thank you for it

9. Mind over matter

I know it’s hard to keep eating well and exercising consistently but its worth it, It must become a lifestyle not a chore. Enjoy eating good nutritious food in the knowledge you are feeding it everything it deserves. In addition exercise, be active. USE it or LOSE it! Move those legs, pump those arms. You will feel and look fantastic!

10. Consistency!

Keep going and going and going! In every sense.

Consistent healthy choices are the only way to go. When you have a “treat” enjoy it because you mindfully chose it and then just get straight back on to healthy living!

Good luck!

Theres approx 490 calories init and serves 2.Here’s how to make it:

Pre-heat oven to 200C

Toss together  1 chopped fennel (no stalks), par boiled new potatoes (8), 1 chopped onion, 2 garlic cloves, 1/2 juice of lemon and 2 tbs of olive oil. Sprinkle with pinch of chilli flakes.  Place mixture in oven proof dish

Season

Bake for 10 minutes, then place the filleted seabass on top of the veg and bake for a further 15 minutes.

And voila! Easy as that. Try it, it is really tasty!

Recipe taken from Mens Health Mag Dec 2012