Successful weight loss – more on exercise
August 19, 2008 at 10:59 am | Posted in body, exercise, health, lifestyle, Uncategorized, weight loss | 2 CommentsTags: diet, exercise, lose weight, weight loss
We’ve established that successful weight loss goes hand in hand with exercise. The keys to permanent weight loss are diet and regular exercise.
So how do we get more exercise in our chaotic lives? The answer lies in the small things… Try incorporating these tips into your everyday life:
- Use the stairs instead of the lift or escalator.
- Go and talk to co-workers, rather than phoning or e-mailing them.
- Go for a ten – twenty minute walk during your lunch break – you’ll work much more efficiently afterwards and it’s better than aimlessly trawling the internet!
- Get off the bus, tube or train a couple of stops early and walk the rest of the way. You might have to schedule in an extra ten minutes but it will be well worth it.
- Park your car further away from the office or supermarket than you usually do. The extra distance might not seem much, but the additional steps soon add up.
- Combine socialising with exercise by going out for a walk with your partner or friends instead of going to the pub.
- Exercise can be easier if you do it with friends, family or colleagues. Maybe start a competition in your household or office to see who can walk the most steps in one week – you’ll all need a pedometer!
Share your thoughts… For more visit ‘the still being developed’ pure:edge website.
Posted by Sara Brown 19/08/08
Successful weight loss – exercise
August 18, 2008 at 10:45 am | Posted in body, health, lifestyle, Uncategorized, weight loss | Leave a commentTags: cycle, cycling, exercise, garden, gardening, gym, jog, jogging, lose weight, run, running, tennis, walk, walking, weight loss
This is another one of them ‘cannot be avoided’ facts. If we want to lose weight and maintain it, then regular exercise is a must. Weight loss and exercise go side by side. Experts agree on this completely.
It’s true that many of us don’t like this truth and we are probably all guilty of hiding behind the excuse of a busy day. However, that doesn’t change the fact that the body needs exercise. Period. Now exercise doesn’t involve jogging for hours and hours! Regular walks can do a lot for your weight loss plan too. To successfully lose weight we all need to have a program that is tailored to us as individuals – and everyone can find something they like.
Fit exercise into your lifestyle. Since I have some gym equipment at home (because I’m often too busy to go to the gym) I’ve started cycling for 30 minutes every evening while I read or watch a good TV program. (The trick is remembering not to slack)! You could wake up a bit earlier to exercise. Getting a friend or partner on side to exercise with you is also a great motivator. I’m combining the two and my partner and I plan to wake up earlier and go for a jog 3 times a week (I’ll let you know when we do it)! You could keep a set of gym kit in the car and go to the gym straight after work – that’s often easier than having to motivate yourself to go out again after a long day. What about playing with the kids? They can easily make you break into a sweat! Enjoy active things at the weekend. Play tennis, do the garden, go walking… It’s summer (granted a bit of a rainy one) but take the bikes out…
Tip – learn to enjoy exercise. You’ll certainly enjoy the results.
Share your comments, thoughts and suggestions. For more, visit the ‘still being developed’ pure:edge website.
Posted by Sara Brown 18/08/08
Successful weight loss – everything in moderation
August 17, 2008 at 10:18 am | Posted in body, health, Uncategorized, weight loss | Leave a commentTags: calorie, calories, food, healthy snacking, lose weight, moderation, nutirent intake, nutrients, pounds, snack, successful weight loss, sweet, sweets, treat, treats, weight loss plan
I’m a strong believer in ‘everything in moderation’ and this series on weight loss is personal because I need to lose a few pounds. (It’s amazing how easily it can creep up on you)! Now I’m not a big snacker, that’s not my weakness. I love desserts! So, since life without our favourite things would possibly not be worth living for some of us, we must learn how to manage our intake of them in order to lose weight successfully.
For long term success, nothing is completely forbidden – not in the weight loss plan I recommend anyway. Instead, there are clear rules, which allow us to have the odd treat each week. This can be done in a way that does not compromise nutrient intake or risk consuming too many calories. The trick here is to keep on top of whether you are maintaining the right ratio of basic food stuffs to fast food and sweet items. When you take this approach you can experience how good it can be to snack without a guilty conscience!
Share your thoughts by commenting. For more, visit the pure:edge website (but please understand I’m still working on it)!
Posted by Sara Brown 17/08/08
Successful weight loss – the right food choice
August 16, 2008 at 10:05 am | Posted in body, health, lifestyle, Uncategorized, weight loss | Leave a commentTags: calorie, calories, ceral, chocolate, choice, crisps, diet, diets, food, food choice, food choices, food groups, food plan, fruit, healthy eating, healthy weight, lifestyle, long term weight loss, lose weight, nutrient, nutrients, nutritional needs, processed food, protein, vegetable oil, vegetables, weight loss, weight management
For successful weight loss understand one thing about calorie intake – give priority to unprocessed food stuffs over highly processed foods (such as snacks like crisps and chocolate). There is no getting around this, whether we are interested in healthy eating, weight loss or maintaining a healthy weight!
This whole over complicated topic is quite simple – if the basic food groups, such as fruit, vegetables, cereal products, animal or vegetable protein sources, vegetable oil and calorie free drinks are included in our diet in a balanced way, then our nutritional needs will be properly fulfilled. So, if you are looking for a diet, make sure it’s built on this principle. There are very good diet plans on the market that set out calorie and nutrient requirements with controlled food portions within basic food groups. That means we have choice – we can choose our favourite from the list of food groups and decide for ourselves whether we prefer to eat berries, kiwis or oranges, and if we want to eat meat, fish or cheese etc
When you settle on a food plan, to make the most of the flexibility of choices available, it’s advisable that we do our homework. E.g. when on holiday and our usual breakfast or lunch is not available, a quick look at our food list will help us decide which foods and in which quantities we can eat from from the buffet instead. And after a few short weeks we’ll have a real feel for how much and which foods are right for us. Doing our homework will help us succeed at maintaining our new weight – when we know how much of which food we should eat it becomes quite simple – it’s no longer a diet, now it’s a lifestyle.
Share your comments. For more visit the ‘still being developed’ pure:edge website.
Posted by Sara Brown 16/08/08
Successful weight loss – tips for developing staying power
August 15, 2008 at 9:47 am | Posted in body, health, lifestyle, Uncategorized, weight loss | Leave a commentTags: calorie, calories, cravings, daily routine, energy, excercise, food, food plan, hunger, lose weight, portion size, prevent cravings, snack, snacks, successful weight loss, weight loss
We’ve established that we have to be in it for the long haul for successful weight loss. It’s going to take time and for that we need staying power. So here’s some tips on how to have staying power!
- Let’s avoid hunger by keeping our portion sizes fairly normal. Experts recommend only a moderate decrease in calorie intake (between 500 – 800 kcal) per day and recommend increasing the amount of energy we use by exercising more.
- The food in our eating plans must suit our personal taste. (Hmm, what I mean is that there’s no point forcing ourselves to eat food types that we don’t like e.g. a vegetarian diet when you like meat). This helps prevent cravings.
- Our new food plan must fit in well with our daily routine. Statistics show that if we have to change things around too much we are less likely to stick with it.
- We need to develop a feel for the right portion size and find ways to deal with the daily temptations of our modern snack culture.
Share your thoughts. For me visit the ‘still being developed pure:edge website.
Posted by Sara Brown, 15/08/08
Successful weight loss – staying power
August 14, 2008 at 9:30 am | Posted in body, health, lifestyle, Uncategorized, weight loss | Leave a commentTags: body fat, bum, crash diet, crash diets, cravings, diet, diets, energy, fat, get fit, get fitter, healthy, healthy lifestyle, lifestyle, long lasting weight loss, lose weight, losing weight, overweight, temptations, thighs, weight loss
Deep down, I think we all know that crash diets just don’t work long term. We’ve got to look at losing weight in a different light. (Note: I always try and write with a personal touch, but this time it’s very personal. I’m not overweight by the world’s standards and I’m in the healthy part of the weight graphs (just) but I need to lose body fat and get fitter. I’ve noticed my clothes are uncomfortably tight in my problem areas – thighs and bum and the other day I was asked if I was pregnant – definitely not! (Shock, horror)! I need to take action and what better way to remind myself of what I need to do than to share it!)
Tip – lose the emotion and look at the cold hard facts!
Getting rid of fat is not something that happens quickly. Fat is the body’s most effective energy store. Since so many calories are stored in our body fat and because our energy expenditure is mostly low (due to our inactive lifestyles), it takes some time to see fat loss when we use the scales.
Since it will take time, we need staying power. And the “magic” formula for long lasting weight loss (fat reduction) is energy deficit x staying power (the greater the energy deficit, the quicker the extra weight will start to go).
Is it that simple? Afraid not! Staying power must fight cravings and temptations if we are to stick to the diet long enough for effective fat loss. If we’re really serious about long-term weight loss we must accept some of the basic principles about lifestyle. Our primary goal should not be the trendy solution – lose as much weight as possible in as short a time as possible. More importantly, we should concentrate on learning how to live a healthy lifestyle on a daily basis. For this we need ground rules…
Share your thoughts please! For more visit the ‘still being developed’ pure:edge website.
Posted by Sara Brown, 14/08/08
Successful weight loss – crash diets
August 13, 2008 at 9:07 am | Posted in body, health, Uncategorized, weight loss | Leave a commentTags: crash diet, crash diets, diet, diets, fat, food, lose weight, magazines, meal, successful weight loss, weight, weight loss
It’s easy to lose weight quickly right? After all magazines are full of crash diets and quick fixes that promise significant weight loss after either a few days or one to two weeks. The fact is most diets will probably deliver what they promise if followed correctly.
OK, then why are so many people still struggling with that unsolved weight problem? Because often, the real problem is not losing the weight but maintaining the new weight. Following a crash diet some 1 – 2 kg will normally go back on after your first proper meal as your body replenishes its carbohydrate stores. Fat stores also return to their original level very quickly. During the diet period, your metabolism relied on reserves and it takes several days for it to start working normally again.
You’ve finished your diet, you’re successful, you’re happy – so you celebrate with a treat or two! Often, with success comes a sudden urge to eat exactly the type of food which was not allowed. Everything is stacked against you with a crash diet because it cannot be maintained. In fact statistics show that the more extreme, the longer and the more frequent the dieting, the greater risk of original fat returning – and it’s likely that you’ll pile on even more!
So where do we go from here?
Share your thoughts. For more visit the ‘still being developed’ site pure:edge
Posted by Sara Brown, 13/08/08
Summer pins – exercise for healthy legs and toned skin
June 6, 2008 at 8:40 am | Posted in beauty, body, health, Uncategorized | Leave a commentTags: antioxidant, B complex, beauty, bioflavanoids, body, celebrities, celebrity, cellulite, circulation, cycle, cycling, exercise, gorgeous, jog, jogging, lecithin, legs, mineral, minerals, nutrient balance, nutrition, orange peel, pins, pure edge, pure:edge, skin, sport, summer, swim, swimming, vitamin, vitamin C, vitamins, walk, walking
The sun is finally out (intermittent though it is) – so here’s more on gorgeous summer legs! 
Orange peel skin on our thighs and bottoms can be put down to connective tissue weakness. There are lots of products out there that claim to fight the dreaded peal and some can to a certain extent. (Email to find out my recommendation). But the real trick is exercise and plenty of it! All those celebrities we drool over have one thing in common – they work hard for to keep cellulite free and their gorgeous shape. Those ladies make their living from how they look so taking care of their bodies is part of their daily routine, no matter how tired they are or how lazy they might feel! For the summer legs you are dreaming of, get exercising…
Tips:
– get up and walking around as often as possible
– climb the stairs instead of taking the lift
– do more sport – cycling, walking, jogging and swimming are all ideal sports for this time of year as you are continually active out in the fresh air.
– sort out your circulation with vitamins and minerals like Lecithin (helps to break up fat), a vitamin B complex (for the metabolism of fat and cholesterol)and vitamin C with bioflavanoids (a good antioxidant). In fact a multi mineral multi vitamin is great for providing a nutrient balance. (Email for information on the best supplements out there)).
More tips for gorgeous legs to come soon…
Visit pure:edge to find out more beauty hints and tips.
Written by Sara Brown 26/07/2008
Fibre power
May 30, 2008 at 12:36 pm | Posted in health, Uncategorized | Leave a commentTags: digestive health, digestive system, fibre, health, pure edge, pure:edge
I glimpsed the tail end of an advert on fibre and it got me thinking about the power behind fibre… Generally fibre maintains our digestive system. There are two types of fibre found mainly in plant cell walls: 1. insoluble fibres, (such as cellulose, hemicellulose and lignin) 2. soluble fibres, (such as gums, pectins and resistant starches).
Soluble fibre helps delay gastric emptying, which results in you feeling full for longer – great for staying off hunger pangs! This is also good for maintaining blood sugar levels. Since it slows gastric emptying and nutrient absorption this may result in the slower release of sugar into the bloodstream. Read improved blood sugar regulation.
Insoluble fibres’ primarily promote regularity and may also be helpful to colon health. The faster food and digestive byproducts pass through your digestive tract, the less time there is for toxins to do their damage and the better you’ll feel. I mean who wants to feel all bloated and sluggish? Fibre supplements might be the trick you’re missing.
Fibre consumption varies widely. The average adult consumes approximately 11-13g per day – less than half of the recommended 25-30g.
The best fibre supplements offer a blend of soluble and insoluble fibres. When you’re buying a fibre supplement find out how many fibre raw materials have actually gone into your product. The more raw materials contained the better. and the more natural they are the better! Email pure:edge to find out our recommended brand or for a personalised lifestyle assessment (£50).
Written by Sara Brown 30/05/2008
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