Dietary & Lifestyle Advice
SHAKE IT – The Professional Weight Management Program
Many people want to lose body fat simply so they look good, however, having a high percentage of body fat is known to be one of the most serious causes of ill health. Elevated fat mass also increases the frequency of muscular aches and pains and reduces energy production causing fatigue.
Some good reasons to lose body fat are:
- Looking good means feeling great. Excess body fat can affect your self-esteem. Meeting a challenge, improving your health and looking better can improve your sense of accomplishment, self-esteem and health in countless ways. You can do it!
- Improved energy levels. Overweight and obese people have much less energy than people who have a healthy body weight. More energy means more vitality.
- Reduced risk of developing many chronic diseases. Being overweight dramatically increases your risk of developing a number of chronic diseases. Losing weight and keeping it off improves your long term health!
- Healthy ageing. Obesity is related to unhealthy, premature ageing. Consider fat loss a type of ‘life insurance’.
- You can empower yourself. Losing body fat is an incredibly powerful experience. You are actualising something that only you have the power to do and only you will truly experience the personal reward.
The Shake it diet restricts sugars and high GI (Glycaemic Index) carbohydrates. The shakes provide lean protein. There is scientific research to show these dietary changes may improve fat burning, weight loss and help maintain a lean body composition. A low carbohydrate, low GI diet may help keep blood sugar low which may improve fat burning and reduce fat storage. Lean protein may help to protect muscle mass. Healthy fats may help improve fat burning. Sometimes weight loss is not as fast as we would like or plateaus after a period of time. Different people face different obstacles when losing weight. Your Practitioner may assist you in overcoming these obstacles.
Switching on Fat Burning
Your body has three main sources of energy. It can burn fat, glucose (carbohydrate), or protein. When we burn fat, we produce substances called ketones. These are produced normally, and when we measure these ketones in our urine, we know we are burning fat efficiently. High levels of dietary carbohydrates, also known as high glycaemic load foods (e.g. sugars and starchy foods such as bread, rice, pasta and potatoes), work with the hormone insulin to ‘switch off’ fat burning and increase fat gain. It becomes virtually impossible to lose fat if you have raised insulin levels. When your body’s blood sugar and insulin levels are low enough you will switch to a higher level of fat burning. This is the secret to Shake It. To burn fat you need to restrict high glycaemic load foods to a level where your body will produce less of the hormone insulin thereby increase the rate of fat burning. Eating less food is not the answer; you need to specifically reduce the high glycaemic index, carbohydrate-rich foods in order to ‘switch on’ fat burning.
SHAKE IT Tips for Exercise
- Make it Fun. Start your exercise routines by doing something you enjoy. Your exercise motivation can be to do something you enjoy like dancing, gardening or walking. Although your favourite activity may not be as strenuous as an aerobic workout, it’s a place to start.
- Plan your exercise. Most people nowadays have a very busy lifestyle and feel they can not fit exercise into their day. Plan a specific time for 40 minutes of exercise 4 times a week and you will be surprised how you can fit exercise into your life.
- Exercise with friends. Having people to exercise with who share the same exercise interest will keep you motivated. Knowing there is someone counting on you to be there to exercise will help you fight off excuses.
- Set goals for exercise you can follow through with. Choose activities you know you can do well and build up to harder more strenuous activities as your fitness improves. If you are constantly frustrated with your workout or finding it too difficult you are more likely to give up.
- Incidental exercise gets you moving without feeling like you’re ‘working out’. Take the stairs instead of the lift, park a little bit further away from the door at the shops. Take a walk during your lunch hour, take public transport when able and walk from the stops/stations to your destination.
- Reward yourself for the effort you have put in. Give yourself a bubble bath, rent a movie, get a massage, or buy that item you have been longing for. Try putting away a few dollars every time you exercise and use that money to treat yourself at the end of the month. (Remember do not treat yourself with food!)
- Listen to music or books on tape while exercising. Pull an exercise bike/treadmill etc. in front of the TV and watch your favourite show. You will be surprised how quickly the time passes. If you don’t have equipment at home most gyms have equipment with TV’s built in so you can watch any program you choose.
- If you feel you need more help to get and stay motivated while exercising look into hiring a Personal Trainer to help you with your workouts. They can help you to get the most out of your workouts while having the knowledge to ensure you don’t injure yourself.
- Don’t give up because your miss one or more workouts. If you miss a workout just start again as soon as you’re able. Missing a workout is not a good reason to give up.
“80 percent of success is showing up.” – Woody Allen
Disclaimer: The advice on this website is of a general nature only and Nurtura Health expressly disclaims all liability arising out of the improper use of the information provided. Nurtura Health actively discourages any self-diagnosis or self-medication. Please consult your health practitioner regarding these important health issues. All rights reserved.