Some of you may be aware that myself and my partner have been following the Palaeo lifestyle.
We have been following it now for around 2 months and adhere to it around 70-80% of the time. Put very simply, the Palaeo lifestyle follows a high protein, high fat diet that is not calorie controlled and encourages plenty of fruit, vegetables, nuts, seeds and eliminates processed foods, grains, and refined sugar.
I am going to write about the Palaeo lifestyle in more detail soon but first I wanted to explain why high protein, high fat diets/lifestyles are effective for the people who choose to follow them. It starts with PYY…
What exactly is “PYY” and how does it tame your appetite and cravings?
Well, PYY is a hormone in your body called Peptide YY. PYY is an important hormone that controls your appetite and signals you to stop eating. PYY has also been shown to increase your leptin sensitivity, which is a good thing. You may not know that leptin is an important hormone that keeps your metabolism humming in high gear!
So how do we increase PYY so that we can control our appetite best when considering the quantity of calories we’ve ingested?
The answer is… proteins and fats increase PYY in your body to a great extent. Carbohydrates do almost nothing for PYY. Therefore, if you eat a nice hearty protein and healthy fat rich breakfast such as whole eggs, veggies, healthy protein, and avocado, you’ll increase your PYY and control your appetite for the rest of the day so well, that you’ll easily control your caloric intake without much effort.
However, if you eat the typical breakfast of cereals, muffins, toast, bagels, orange juice, and sugar-loaded coffees… your appetite the rest of the day is going to be ravenous and very hard to control as you’ve done nothing to stimulate appetite-killing PYY in your body.
I hope information helps explain why some of us health and fitness professionals are switching to high protein and high fat eating plans and lifestyles. You may have noticed that now WeightWatchers are giving carbohydrates greater points in their new system…they are falling in line with this way of thinking also.
To summarise eating protein and healthy fats, control appetite and maximize your good hormones, and give you stable energy… on the other hand, typical carb-dominated breakfasts (the typical american breakfast) don`t help ability to control your appetite and also keep you on a wild blood sugar ride all morning… not good!
The Atkins diet and Dukan Diet are similar in their approach to protein and fat but not completely the same in lifestyle philosophy.
I have never insisted that my clients adopt my chosen eating plan, I still stand firm that the best eating plan for weight and fat loss is the one that fits into your life and lifestyle the best. I simply wanted to explain some of the science and why I choose to follow this lifestyle.
Keep your eyes peeled for my next blog all about the Palaeo lifestyle, and see you soon!
Rachel Benton & Associates
So portion control is an integral part of weight loss, are you eating too little, or too much?
Our evening meal is usually the biggest culprit and way off.
“But it is so complicated working it out, weighing, measuring, reading”….hmmn I think to myself.
Generally speaking we can use our fists balled or flat depending on what we are talking about as a guide to healthy weight loss (YES WEIGHT LOSS) portions for your evening meal:
Your evening meal should look like this:
Carbohydrates: Bread, potatoes, Pasta, Rice, Noodles, Cereals = 1 fist
Lean Protein (no skin or fat): Fish, Poultry, Game, Other meat = 1-2 fists
Vegetables & Fruits: You know what these are right? = 3 fists
Don`t skip meals, snack on fruit or sugar free low fat yoghurt and drink plenty of water.
You carry your hands around with you daily, you need no calculator, scales or diet club, just honesty, plenty of regular fun exercise and the desire to succeed.
You know what fun is for you and it is different for everyone. I have one client who takes a 40 minute power walk before work 5 days a week and has now lost 3 stone. This is what works for her and that is why she has suceeded…you need never set foot in a gym..just get the right advice from an experienced fitness professional.
Yes that is right…me! www.rachelbenton.co.uk
Let me know how you get on..
Happy New Year all!
Erm…are you feeling a little bloated after Christmas and the New Year?
A bit too much turkey, too many roast tatties, extra trifle, mince pies, cheese board, sherry, mulled wine and treats?
Well join the club, never fear though I have a great 7 day detox plan for you right here and it works (providing you do some exercise too and by exercise I mean anything that gets you moderately out of breath for at least 30 minutes at least 5`s in 7 days).
I should say I am not convinced about “detox plans” generally they seem to over promise and seriously restrict what you can eat. This plan however is straight forward, pretty easy to fit into your life and usually offers a little weight loss ( 1-4lbs usually) but more importantly leaves you feeling a lot less sluggish.
It would be great if you all gave it a go for 7 days (not recommended for more) and let me know how you got on.
Don`t forget your 30 minutes of aerobic exercise for 5 of your 7 days and make sure you are sweating and out of breath.
I have some great Vibration Training packages to really get you back into shape this New Year…heard of Vibration Training? It is a seriously effective method of training that gives results in a lot less time than you think.
Click below to see.
Good luck and don`t forget to let me know how you get on.
All the best
Let me introduce Susan (hers and my legs above) one of my clients who has decided to run the London marathon! Great. You can also see Susan shaking around on one of my vibration platforms on my home page (ironically after that photo shoot we discovered that the platform was Susan least favorite piece of equipment :0( ).
Susan and a group of work colleagues have secured places in the 2011 London Marathon and will be running it in support of the charity Shelter. We have over 20 weeks to get cracking on her training, keep her injury free, motivated and well fed!
I will be blogging her progress every step of the way which should be interesting as it is never easy, always a roller coaster, often dramatic, sometimes scary but always unbelievably rewarding for me and my client.
Get ready for chapped nipples, blisters, chronic stitch, 10 mile elation, black toenails, bad tempers, training highs, “why did I think this was a good idea” moments, 20 mile elation, tight calf muscles and much more. Knowing Susan you should also expect, immaculate nails, glamorous ear warmers, reserved bad language and one hell of a lot of determination.
The very first step for any one who would like to train for a marathon is to get your running fitness levels to a suitable standard ready for the beginning of your 20 week programme.
The best way to do this is to reach a point where you can run approximately 20 miles a week for 4 weeks prior to your big 20 weeker programme.
It is worth almost immediately thinking about your nutrition, like what is going to work well for you in terms of timing, quantity and content. The basic rule of thumb is to replace what you have used up during your run in preparation for your next one and eat from a lean, clean, fresh well-balanced selection. How marathon runners go about this is very personal and takes some time and effort to work out what is best for you.
This article below sums it all up nicely.
So keep your eyes peeled as Susan’s training story un folds as I expect it will be fun, interesting and informative…
Good luck Susan and keep on running.
One of the biggest reasons why many don`t do exercise (in particular use our gym memberships that we are paying so heartily for), is the thought of having to get in the car, drive to the gym, check in, bag in locker, oh yes workout, hmm what shall I do…so on so on. Finally after a half-hearted and confused attempt at working out it is back in the car (no need to shower as didn`t do much) then home.
These 30 minute workouts landed in my inbox this morning and I like the look of them, they are simple and work the whole body completely.
My tip for each workout would be that after your warm up you aim to repeat each circuit more than once, ideally 2-3`s then do your cool down.
Click on link below to open up…
Give them a go and let me know what you think and how you got on!
Rachel Benton & Associates
Personal Training, Bedfordshire
Weight loss is typically a long process. Most people lose the greatest amount of weight at the beginning of their regimen, due to the many changes their bodies go through. However, weight loss plateaus are also common. This occurs when you do not gain weight back but you are not losing any more weight, either. You can overcome weight loss plateaus in various ways so you can get back on track to your ultimate goals.
While you lose weight, you likely are cutting back on your calories. Although calorie-cutting helps you lose more pounds, it also can decrease your metabolism. Also, when you lose too much weight too soon, your body can respond by eating muscle stores in order to make up for the loss in calories. Because muscles help rev up your metabolism, losing muscle can contribute to a slower metabolism. During such a scenario, your body no longer burns calories, so you reach a plateau in which you will not lose any weight.
Eat a mix of carbohydrates, protein and healthy fat every few hours in order to help speed up your metabolism. This also will help prevent you from going hungry too long and overindulging at your next meal. As your Personal Trainer, I recommend that you vary your healthy food choices in order to prevent boredom. This will help prevent meal-skipping, which can thwart your continued weight loss efforts.
While adequate fuel is necessary to help increase your metabolism, you also will need to revisit your exercise routines. Once your body becomes too accustomed to a particular type of exercise, your muscles adapt and you will not lose as many calories. Intensify your workouts by pushing it to the next level or by trying something new. For instance, if you speed-walk, try adding some jogging intervals. Also, add some strength-training routines to help build up your muscles.
You may experience a weight loss plateau within the first month of your weight loss regimen and experience it occasionally until you reach your weight loss goal. The key is to quickly recognize that you have reached a plateau and respond accordingly. A weight loss plateau does not mean you have failed at your weight loss regimen.
Ideally, you should lose a maximum of 2 lbs. per week during your weight loss regimen. Although weight loss plateaus are common, your body can enter starvation mode if you lose too much weight in a short period of time. If you start to experience dizziness, headaches, hair loss, anemia, excessive fatigue and heart rate changes, call your doctor immediately.
The big 5 things for you to do to help you out of your weight loss plateau are…
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day – you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.
2. Strength Training
If you are not doing this as part of your program or lifestyle, then it’s time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.
3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling — anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise like kick boxing or cardio kick.
4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs – try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time – change it to a protein snack. Whatever you are doing consistently – try mixing it up a bit.
5. Change Meal Frequency
If you are eating three square meals a day – start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating – once again, you are trying to boost your metabolic rate.
Hopefully that will answer some of your questions about weight loss slowing down and potentially hitting a plateau.
Don`t panic, don`t go to extremes, have some fun whilst you are at it!
To know more get in touch!
Rachel Benton & Associates
Image by weddingdiet.net
There isn’t a magic pill for quick weight loss, so to lose weight, you must exercise and watch what your eat. Many turn to fad diets, but the results are often fleeting. The best type of weight loss plan is one that it teaches you to make lifestyle changes towards healthful eating and an active lifestyle, and not to attempt to shed pounds overnight.
Quick weight loss can have a number of effects on the body.
Weight gain is an unfortunate effect of quick weight loss. It might sound odd, but after the “miracle diet” is over and you resume regular eating and exercise patterns, the weight will come back on faster than it came off. Yo-yo dieting is a cycle when dieters end up heavier than they were before they started one or more quick weight loss diets. It is a wiser choice to eat healthfully, count calories, exercise regularly and responsibly, and to lose no more than 1 pound per week.
Sagging Skin and Stretch Marks:
The skin only has so much elasticity (and this decreases with age) so weight gain and weight loss usually result in both sagging skin and stretch marks. The quicker the gain or loss, the greater the effect on the skin.
Fatigue of the muscles and overall mental and physical exhaustion are side effects from quick weight loss diets that restrict calories and don’t encourage a balanced diet. Many diets focus on what you eat but not what you do. Nutritionist Kimberly Snyder does not suggest skipping meals, but encourages dieters to have a “green smoothie” as a meal replacement. The smoothie will provide valuable nutrients for dieters in addition to cleansing and detoxifying the body. A regular exercise program not only burns calories but also increases resting metabolism and boosts energy.
Reduction in Metabolic Rate:
The body has amazing ways of protecting itself. If you suddenly reduce your caloric intake, your metabolic rate will also slow itself down as your body slips into conservation mode. This is why some people lose a lot of weight quickly, but then, even though they are still eating the same greatly reduced amount of calories, their weight loss stalls and they are unable to lose another pound unless they drop their caloric intake again or amp up their exercise program.
Quick weight loss can add stress to organs such as the heart, liver and stomach, but gallstones have been specifically linked to both obesity and rapid weight loss. According to the National Institutes of Health (NIH) as many as 20 million Americans have gallstones. Gallstones can be painful (symptomatic gallstones) or they may cause no pain at all (silent gallstones). Silent gallstones are often the result of a very low-calorie diet (VLCD) or from recurrent weigh loss of gain of more than 10 lbs. Silent gallstones are most likely the result of the constant change in the balance of bile salts and cholesterol. Bile salts are responsible for breaking down fat, and bile breaks down cholesterol. Gallstones form out of excess fats and cholesterol when bile and bile salt production is hindered.
There are other positive effects, in addition to boosting self-image with a slimmer physique, but these are usually attributed to responsible weight loss and not to quick weight loss. When your body is at a healthy weight for your height and frame, there is less stress on the heart, lungs and joints and you are less at risk for many disorders and diseases that result from being overweight and inactive.
Think about it.
Rachel Benton & Associates
Personal Training, Bedford UK
Fat burning foods…do they exist?
As strange as this may sound at first, certain foods require more energy to process and digest than others do and eating them regularly can help you reduce your body fat % and stay energised throughout the day.
Many foods fit the bill as “high-energy” foods, such as celery, carrots, and apples – just to name a few. Simply eating a small portion of these types of foods right before your meal will give you all the benefits listed above, making it easier to stick with your nutrition plan.
Sounds pretty simple? It is. Here’s how it works…
BREAKFAST: * Eat a 1/2 of an apple 15 minutes prior to your first meal. * Then eat a healthy breakfast that contains, a natural starchy carb, like porridge or oatmeal. * And finally, include a protein source like a boiled egg . …You’ll find that you’ll eat less, and your cravings for sugar will be dramatically diminished. The pectin in the apple peel will help your blood sugar stabilize and you’ll be less hungry throughout the day and have more energy.
LUNCH: * Eat a raw carrot (or several baby carrots) immediately before lunch. * Then, eat a healthy lunch: a small portion of a natural starchy carb, such as black beans or brown rice, some veggies, such as a salad, and a lean protein, such as chicken, tofu, or fish.
DINNER: * Eat 1-2 raw celery sticks (or similar veggie) prior to dinner. * Then, eat a healthy dinner of a lean protein source with lots of veggies. * Chicken salad, prawn fajitas, or lean steak kebabs all work well.
Following these three easy steps can cause radical changes in your body’s ability to cleanse itself, burn more fat, stay energised, and prevent you from overeating at each meal.
Try it then train hard!
Rachel Benton & Associates
Personal Training, Bedford UK
The new PT @ HOME Experience, available to you from January 2010.
I have been working closely with a select group of Associate Trainers to bring this fun and unique home training experience to you. It is important to me that your PT @ HOME Experience is challenging, fun and rewarding and that overtime you are able to clearly see the results you want. You can be sure that your Associate Trainer has been selected to take your fitness and nutrition seriously.
A thorough expert fitness, nutrition and lifestyle change workout session is guaranteed.
Your Associate Trainer will work with you to achieve all your, fitness, weight loss, personal and lifestyle goals so that you can confidently build exercise, fitness and a healthy approach to what you eat into your life forever.
Cost: £35.00 per hour
Buy 5 have 1 free (block booked): £28.00 per hour
Buy 10 have 2 free (block booked): £28.00 per hour
Need to know more and be reassured…?