When is the Best Time to Exercise

Exercise:  we all know that it can help you to achieve your weight loss goals much quicker, but there has long been debate about WHEN is the best time to exercise.   This week, we want to help you decide by weighing up the pros and cons of each option.

Nothing like a run at sunrise to make you feel awake!

Nothing like a run at sunrise to make you feel awake!

 

 

 

 

 

 

 

If jumping out of bed to exercise before work is your style, you may find much more success in actually ‘fitting in’ all the sessions you want over the course of the week.   This is because mornings are the time when people have the least amount of obligations and / or interruptions which may  prevent them from getting their workout in.  How many times have your best laid plans to exercise in the afternoon been disrupted by unexpected delays?  Unfortunately, it happens.  Also, if you exercise in the morning, you are really giving your metabolism a big ‘kick start’ for the day.  This is great as it makes your ability to burn the calories from the food you eat throughout the day much more efficient.  Finally, if you exercise on an empty stomach in the morning, you are far more likely to burn stored fat rather than calories from the meal you just ate a few hours before:  but you must have breakfast after your workout, otherwise you will ‘hit the wall’ by mid-morning.

 

Afternoon workouts are a great way to ‘cut off’ from your workday i.e that is, once you leave work you can focus on your exercise session (which tends to help you forget your day).  This can actually help you to burn fat more effectively, particularly if you had a tough day in the office.  You see, when you are stressed, you produce the stress-response hormone cortisol.  Unfortunately, high levels of cortisol means that you store more belly fat (eek).  So hitting the gym at the end of the day helps to ‘burn up’ cortisol very quickly!  Better still, if you have a particularly hard workout, your brain will produce mood-enhancing endorphins:  these are responsible for that ‘natural high’ you get after exercise.

So what is better – exercise in the morning or at night?  While both have their advantages, the most important factor in creating an exercise routine that results in weight loss is finding times to sweat that best fit into your personal schedule.   The best time for you to work out is when you feel the best physically and mentally.  So if you are not a ‘morning’ person, don’t push yourself to train in the morning:  you will hate it and this just creates more stress that your body doesn’t need.

For some expert advice on achieving your slim body for life, call your nearest The Natural Way clinic on 1300 SLIMMER (754663) today!  We have helped thousands of people lose weight for over 30 years, and we know that we can help you too.

Visit our website to find out more:  www.thenaturalway.com.au

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Planning Your Weight Loss Leads to Success

How many of you have heard this quote before: ‘Failing to plan is planning to fail’.  When it comes to weight loss, this is most definitely true.  In my experience, the clients who get the best results with a The Natural Way weight loss program are those who are the MOST organised.  Read on to get some tips on how to plan better so the scales show you the results you want.

 
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The most important thing to do is really understand your eating plan.  If you have a question (no matter how silly it seems) be sure to ask your The Natural Way weight loss consultant so you are 100% clear on what you can and cannot eat.  If you have a question after you have left the clinic, feel free to call / text or email your consultant as our main priority is to ensure you know are ‘on board’ with the program.

Once you understand what you can eat, spend some time on Sunday getting organised for the week.  Work out the meals you are going to have and then visit the supermarket to buy everything you need  (or if you have no time, order the groceries you need online & get them delivered that day) and begin to prepare all the meals you can on that day.

Even go as far as preparing your vegetables  –  chop up the ones you need each day for lunch and dinner and store in a labelled zip-lock bag / storage container and store in your crisper.  This makes it easier in the morning to grab your lunch as you leave the house AND helps you cut down on preparation time at night when making dinner.

While making your dinner at night, be sure to read over and plan what you have to eat the next day.  This way, you can prepare and pack your lunch and snacks while you are making dinner.   Preparing everything you need to eat  the night before gets your head in the right space for the next day and saves a LOT of effort the next morning (especially if you always run out of time during that very hectic start of the day).

You may be a great planner but you need support, motivation and accountability – and that’s where The Natural Way fits in.  Not only can we recommend eating plans that will give you the results you want, but we will support you every step of the way on your weight loss journey.  Consider your consultant to be your own personal cheer-leader (and we all need one of them )

To find out more about our all-natural weight loss program, call your nearest clinic on 1300 SLIMMER (1300 754663) and make a FREE appointment.  We have been helping our clients’ lose weight for over 35 years, so we know we can help you too!

Visit our website:  www.thenaturalway.com.au

 

 

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How To Overcome Your Bad Food Choice

There is nothing worse than having a plan to eat healthy all day and then, at morning tea, someone in the office is having a birthday.  Next thing you know, you find yourself enjoying a piece of birthday cake…so much for your good intentions.  While you may not have anticipated eating the cake, it is certainly not the end of the world.  This week , we will examine how best to deal with the ‘aftermath’ of a making a bad food choice.

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First things first:  do not let one bad ‘slip-up’ become a reason to have a bad food day.  For example, you may go out for breakfast and think ‘oh well, this is a treat, I am just going to have whatever I want’.  While 2 lattes and a full breakfast may not have been the best choice, this should be the ONLY bad food choice you make for the day.  Too many times I see clients who say, ‘ I had a piece of cake for morning tea so I may as well eat whatever I want for the rest of the day and start again tomorrow’.  Suddenly they are feasting like it’s Christmas Day, with the vow to go back to being ‘good’ tomorrow.  NOOOOOO!  One bad meal won’t kill your results, but a bad day puts you back a week.  And one ‘bad’ day a week is going to have a huge negative impact your results.

If you do eat something ‘bad’ – savour it.  Don’t scoff it down because you are so wracked with guilt about eating it.  Enjoy it but also acknowledge that you won’t be doing that again for a very long time.

Do not get on the scales at home after you have eaten something bad! It can be very demotivating as you can put on up to 2kg (depending on what you ate and how much).  Your body is simply bloated as it is not used to eating rich, sugary foods:  it is not as if you have had an ‘instant’ fat gain after one slice of cake.

The best way to manage the fallout from your bad food choice is to drink plenty of water (to ensure you ‘flush’ the ‘bad’ food through your digestive tract), do some exercise that day  and stick 100% to your  eating plan for at least the next 3 days!

Eating healthy should not be an ‘all or nothing’ thing:  you don’t need to be on a constant diet to stay healthy, instead you should be adopting a lifestyle choice to always eat well (with the occasional treat to keep you sane).  The Natural Way is not a ‘quick fix’- we are dedicated to educating clients and creating a weight loss programme that incorporates your current lifestyle with new healthier choices.  Our clients learn to cook new meals that the whole family can enjoy using fresh food and adding an appropriate level of exercise to your day.  This is far more successful for long term weight management.

To learn more about our weight loss programme, please call 1300 SLIMMER (7546637) or visit our website:  www.thenaturalway.com.au

 

 

 

 

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Should I Try a Ketogenic Diet?

Lately, I have noticed that there has been quite a bit of publicity being given to the Ketogenic Diet.  It seems that it’s the latest ‘buzzword’ in weight loss, but do you know exactly what it is?  This week , I will give you the basics on the Ketogenic Diet including why you should give it a try!


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What is a ketogenic diet?

A ketogenic diet is a diet low in carbohydrates, but contains a higher amount of fat and  protein.  The reduction in the consumption of carbohydrates places the body in a state of ketosis, which is a metabolic state where stored fat provides most of the fuel the body requires to function.

Why is stored fat providing the fuel?

Our body uses the carbohydrate we eat for fuel by breaking it down into its most simple form (which is glucose).  So if you restrict the amount of carbohydrates in your diet, your body is forced to find a new source of fuel:  and that is stored fat.  Ketones are the by-product of burning fat for fuel, which is why it is referred to as a ketogenic diet.

Who should do it?

Ketogenic diets are a great way to lose weight without feeling hungry.  This is because protein & fat are also very ‘filling’, so even the biggest appetites find they are not hungry on a ketogenic diet.   Be aware, that when reducing carbohydrates, you may see the number on the scales go down quite quickly.  This is because the body will lose water as a result of carbohydrate stores being used up, so it is really important to drink plenty of water when on a ketogenic plan.   More and more research is finding that low carbohydrate diets are the most effective for weight loss, particularly in severely obese individuals.

The side-effects?

While this is a great way to lose weight (and you will), it really is not a ‘forever’ diet.  So if you lose weight following these principles, you need to be very careful about introducing ‘good’ carbs back into the diet as if you go ‘too hard, too soon’, it is too easy to regain your lost weight.

So the best way to get lasting results on a ketogenic diet is to visit The Natural Way.  We have a Quick Start program which is our own user-friendly version of a ketogenic diet.  It’s not all about Quick Start though:   we offer you a personalised selection of 100% natural formulations that will keep your body healthy while you lose weight as well as weekly, one-on-one support throughout your weight loss program and FREE maintenance.  That means once you reach your goal, you are a client for life and we will make sure you never put your weight back on with education and ongoing monthly check-ins (so you are accountable for your actions).

If you want to find out more call 1300 SLIMMER (1300 754 663) and make a FREE appointment at your nearest clinic.  Or visit our website to access our at home program:  www.thenaturalway.com.au

 

 

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Stop Putting Off Weight Loss

We are four weeks into 2017, so I am hoping that those of you who wanted to lose weight this year have well and truly started your weight loss program.  And if you haven’t, I want to know why not?

It’s really easy to say you want to lose weight – but let’s face it, it’s much harder doing it.  If you really want or need to lose weight but keep putting it off until tomorrow, next week, or even later in the future, you’re not serious about weight loss.
thebesttimetostartThe fact of the matter is that there is no perfect time to lose weight:   you will always have to deal with stress, special events (like weddings, birthdays etc), work and just life in general.  So there’s no better way to get started than to jump right in today.

The best way to get started today is to tell someone about it – let your partner and / or family know that today is the day you are committing to being healthier, so they can support (or maybe even join) you in your quest to lose weight.  Also, take time to think about your goals and write them down:  what weight would you like to be?  When would you like to achieve your goal by?  If the long term goal is too big, break it down into smaller ‘mini’ goals e.g. you would like to lose 6kg by the end of February.  Finally, think about some behaviours you need to change in order to reach your goals – for example, it may be getting out of bed 45 minutes earlier everyday to go for a walk and making sure you drink at least 1.5 litres of water a day.   By sharing your weight loss journey, making goals and committing to healthier behaviours, you will stay accountable and be in the right ‘head space’ to achieve your dream weight.

If all of this sounds great in theory but impossible to put into practice, then you need to procrastinate no more and phone The Natural Way (call 1300 754 663 to speak to your closest clinic).   Our professionally trained consultants know how to motivate you from day one so you can feel constantly guided and supported all the way to your goal weight.  So if you have the ‘will’ but not the ‘will-power’, we can help you today.  After 35 years of helping 1000’s of Australians lose weight, we know we have a program that can work for you.

Visit our website:  www.thenaturalway.com.au

 

 

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Do Zero Calorie Foods Really Exist?

Happy New Year!  No doubt some of you are desperately trying to undo all of the ‘bad’ habits that you may have adopted over Christmas i.e. eating and drinking far too much.  If you have been wondering what you should be eating, you may have seen a news article in the last week which talks about the 20 Zero Calorie Foods.  These foods include celery, kale etc (see more here:  http://www.news.com.au/lifestyle/food/eat/the-20-foods-that-contain-no-calories-revealed-including-apples-strawberries-and-watermelon/news-story/158367ba3eaf0372b60a33be83282569).   But is there such a thing?

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The theory behind zero calorie or negative calorie foods is that they contain such a scant amount of calories that the energy you expend eating them cancels out their calories. In essence the bottom line is that these foods are quite low in calories, so as you consume them, you end up burning calories as you eat them.

So, based on the premise of the zero calorie theory, if you just ate the 20 foods as outlined in the article above and nothing else, you should be dropping kilograms at a rapid rate.   Could this be possibly true?  Well, unfortunately not!

These 20 Zero Calorie foods actually all have calories e.g. apple is the first food on the list, yet a medium sized one contains around 70 calories.  So if you ate 10 apples in a day that would be a calorie intake of 700 calories.  I don’t believe that your digestive system would ‘burn’ 700 calories in the breakdown and absorption of the apples.  Also, if you only ate the 20-Zero Calorie foods, in the quest for rapid weight loss, you would be eating a very unbalanced (and therefore unhealthy) diet which would only lead to blood sugar lows, hunger, enormous cravings and nutritional deficiencies.

So while there is nothing wrong with eating the Zero calorie foods, due to their high fibre content and relatively low calorie content, they should be a part of a meal that contains healthy, lean protein and / or Low GI carbohydrates.

If you are confused about how you should ‘kick start’ your weight loss program in 2017, then you need to come and see The Natural Way.  We have been helping our clients to lose weight for over 35 years, so we know we have a plan that will work for you – best of all, you won’t feel deprived when you are on our program.  The meals are wholesome and family-friendly.  Find out more by calling your nearest clinic on 1300 SLIMMER (1300 754 663) or visit our website:  www.thenaturalway.com.au

 

 

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2017 is Here – Time to Get Serious With Your Weight Loss

Christmas and New Years’ Eve have been and gone so now the partying is over.  All of the indulgent ‘Christmas’ food has disappeared from your fridge and you probably are back at work too.  While you may have had a good time, your life is now back to ‘normal’ (whatever that is – LOL), so now it’s time to get serious about those New Years’ resolutions – have you started trying to lose weight yet?

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Perhaps you are waiting for the right time to start your weight loss program.  You know, that time when your social calendar looks pretty clear so you won’t have any interruptions to your ‘diet’.   It’s all fine to wait until you are ready, the problem is that your life is constantly punctuated with special events / birthdays / parties / dinners etc, so you keep delaying the start of your New Year’ resolution diet…next thing you know, it’s July and you are still trying to find the right time to get started.  I’m here to remind you there is no perfect time to lose weight, so do not put it off any longer – the time to begin on your weight loss journey is today.

The key to successful weight loss is finding a program that can accommodate your busy life:  which is exactly what The Natural Way can offer you.   We do not make you ‘diet’, rather we offer you sensible eating plans that are made up of everyday, supermarket foods that your whole family will love.  Better still, as our program is so lifestyle friendly, we can accommodate any social occasion that you might find yourself in.  In fact, some of our programs will even allow you to enjoy a drink or two.

What are you waiting for?  There is no need to put off starting your New Years’ resolution ‘diet’ any longer, as by doing The Natural Way program, you won’t be dieting BUT you will be losing weight!   Make 2017 your year of change:  call your nearest clinic on 1300 SLIMMER (1300 754663) TODAY and make a FREE appointment with one of our caring consultants.  We can help you to get back the body you want.

Visit our website:  www.thenaturalway.com.au

 

 

 

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